Worked up to 2x160#
155# for 3, 2
Seated Behind the neck press
70# for 12, 10, 10
Romanian Deadlifts
5x5x205#
2x25 Decline situps
3x25 Back Extensions
_______
50-60 min run with Contois at Rayburn Single track and some powerlines. Approx ~5 miles. Pouring rain and done at 8pm.
Mobility: Lower body stretching of hamstrings, quads and glutes
COMMENTS
- General: Overall good day. Press feeling stronger but still not where it once was. RDLs felt good with no back pain which has me very optomistic. Run was good but sloppy and we had to cut it short because of the trail condition and weather. I got some more Christmas presents today which include a massage stick (they are amazing), salt caps, new handheld water bottle, and some new running socks.
- Nutrition: Pretty good, ate more junk than normal pre-run.
- Body: Felt really good today but feeling weak still. Thinking a deload with the weights is in order next week.
- Sleep: 9 hours
- Reflections: Got a date with Fran tomorrow. Need to go sub 4:30 to meet my 2011 goal. Excited but nervous. Not sure if I'll do anything else.
2 comments:
What brand of hand-held water bottle did you go with? I've been looking around.
Jason
The ultimate direction ones Contois showed me. I liked them a lot because they do not leak at all. I bought all my stuff on zombierunner.com where they have good deals on everyting.
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