Another weekend down. I overdid it, apparently, on Friday on the treadmill. Later in the day my shin below my boot line really started to hurt. The bone, not just the muscle. Hurts to touch.

However, I was able to get my upper body workout in on Friday night and toughed through my lower body workout Saturday morning. Did 100 minutes on Saturday and Sunday for cardio. 50 each on treadmill and elyptical.

Another 65 this morning on elyptical. I've rediscovered interval...

Another 65 minutes on the treadmill this morning. I changed it up a bit as I started off running 1.25 miles @ 6 mph w/no incline. I have to run a mile in 9:56 next Wed to for the SWAT team tryouts, so I wanted to make sure it was doable. Then, I added the extra 1/4 mile because if I make it back on, I will have to go to a SWAT school to become recertified and that will include a 5 mile run. I want to be able to work up to 5 miles over the next couple of months.

Anyway, after the...

Ok, took last night off from lifting. Same tonight. Trying something new on the split for days to try to accomodate DW getting to the gym at night.

So, another 65 minutes of cardio this morning on treadmill. So I can remember later, I set the speed at 4.0 mph and start off on a 2 % incline. At 20 minutes in, I raise the platform to 3 % incline. At 48 minutes in, up it to 4 % incline. Then, at 58 minutes in, up to 5 % incline.

After 60 minutes, the treadmill goes...

Ok, last night went back in for upper body circuits. Here's how it went:

Assisted chin ups: 160 x 7
Bench: 185 x 7
DB flyes: 30 x 7
Preacher curls: 75 x 7
Rope cable pushdowns: 70 x 7
DB military press: 35 x 7
Roman chair (back ext): 50 x 7
BB shrug: 185 x 7

Repeat for a total of 3 circuits. Had some difficulty, no biggie just seemed a little too much effort, with some of the exercises due to my week off for recuperating. ...

Ok, hit the gym last night for lower body circuit. Here is what I did:

Leg press: 540 x 7
Calf raise: 540 x 7
Strt leg deadlift: 155 x 7
Leg ext.: 180 x 7
Abductor: 140 x 7
Adductor: 140 x 7

Repeat for a total of 3 circuits.

This morning I did cardio on treadmill for 50 minutes for 3.32 miles and 702 calories burned.

Tonight is upper body circuits.