Training Log Archive: gas_turbineIn the 1 days ending Sep 20, 2013:
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Friday Sep 20, 2013 #
Run (no dog) 24:33 [3] 3.12 mi (7:52 / mi)
shoes: Asics Nimbus 14 (walk)
J loop in reverse. Funny how the GPS distance is always a touch longer in this direction.
Lifting 25:00 [3]
shoes: Asics Nimbus 12 (old work)
2 x 15 x 35lb dumbbells bench
2 x 15 x 20lb butterfly
2 x 15 x 95 pull downs
2 x 15 x 65 shoulder lifts
--
2 x 15 x 35 curls
2 x 15 x 20 side lifts
1 x 15 x 40 shoulder shrugs
2 x 15 x 35 triceps (up pulls)
Sitting Twists with 25lb weight.
Not sore today.
2 x 15 x 20lb butterfly
2 x 15 x 95 pull downs
2 x 15 x 65 shoulder lifts
--
2 x 15 x 35 curls
2 x 15 x 20 side lifts
1 x 15 x 40 shoulder shrugs
2 x 15 x 35 triceps (up pulls)
Sitting Twists with 25lb weight.
Not sore today.
Physical Therapy 15:00 [1]
shoes: Asics Nimbus 12 (old work)
Doing the PT stretches. Understand them better now (how to focus on the bad area itself, but without pain)
Sitting Sciatic gliders 1 & 2
Figure 4 stair bend & twist
Standing leg ham - sway and swivel - 9 positions.
Sitting Sciatic gliders 1 & 2
Figure 4 stair bend & twist
Standing leg ham - sway and swivel - 9 positions.
walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #4