Mar 30 - Apr 4

Monday - 4:30 pm Ride to the ruins with Corey, 11.01 miles, 1 hour 28 minutes

7:30 pm racquetball for an hour with the kids for FHE :)

Tuesday - 7am upper body weights after the temple. 

• BACK Seated row 12x60, 10x70, 8x75, 6x85 back row 12x1/40 dmbl back row
• BICEPS hammer curl 12x2/8, 10x2/12, 8x2/15, 6x2/20, 12x2/15, 12x1/40 barbell
• CHEST fly 12x30, 10x40, 8x50, 6x70, 12x60
• SHOULDER Side raises 12x2/5, 10x2/5, 8x2/8, 6x2/10, 12x2/10, front raises 12x2/10
• TRICEPS standing overhead extensions 12x1/15, 10x1/15, 8x1/20, 6x1/25, 6x1/30, 12x1/25, overhead extensions barbell 12x1/20

2pm back to the rec center for swim and sauna

Wednesday - all day fast, then walk and jog with Abi at 9pm, 2.33 miles, 37 minutes

Thursday - 5:45 am at Rec Center - 5:44 walk indoor track, stretch, then to gym for lower body:

• HAMSTRINGS RDL bar deadlifts 12x40, 12x60, 10x70, 8x80, 6x100, 12x80, static lunges 12x2/25
• CALVES dumbbell raises 12x2/20 100 pulses, 10x2/25 100 pulses, 8x2/35 100 pulses, 6x2/45 100 pulses,12x40 
• QUADS Leg press 12x140, 10x160, 8x180, 6x200, 30x240
• ABS hanging knee raises 12x, leg raises 10x, leg&knee 8x, leg raises hold&slow down 6x, leg&knee 12x, 4 min planks

Then Sauna 21 min

Friday - 

Saturday - 7:40 am upper body and sauna before boys soccer games:

• BACK Seated row 12x60, 10x70, 8x75, 6x85, 12x75 back row 12x1/40 dmbl back row
• BICEPS hammer curl 12x2/10, 10x2/12, 8x2/15, 6x2/20, 20x2/15, 12x1/40 barbell
• SHOULDER Side raises 12x2/5, 10x2/8, 8x2/8, 12x2/10, 12x2/8, front raises 14x2/8
• TRICEPS seated overhead extensions 12x1/15, 10x1/20, 8x1/25, 6x1/30, 12x1/25, laying  extensions dumbbell  12x2/15
• CHEST dumbbell fly 12x2/10, machine fly 12x30, 12x40, 10x50, 8x60, 6x70, 12x60 12 push ups on toes
• Kettlebell carry & walk 1x20lb 20 yards, 1x40lb 30 yards, 2x45 50 yards
• Sauna

7 pm ride, only got to second bridge cause my deraileur got messed up, but that's ok cause it was getting dark anyway. 8.29 miles, 1 hour 6 min