Getting Back Into the Swing

So far, so good! My rib/shoulder injury is feeling much, much better and my core feels good as well. Here's the last few workouts:

Thursday: Lower body 

5 minute warm-up 

Squats

Weight lunges

Weighted calf raise

Stability ball hamstrings

Calf squats

30 second plank 

REPEAT  2 more times 

Finish with a mile jog and light crunches.

Reps: 10,8,and 5

Weight: 12 lbs - lunges; 25 lb ea - calf raises.

Friday: total body gym day

1/4 mile warm-up jog/stretch

Sit down row (70, 70, 80)

Tricep pulldown (30, 20, 25)

* wow the tricep machine really works your core!

REPEAT x 2

Seated chest press (50, 40,40)

Lat pull-down (50,40, 45)

REPEAT x 2

Shoulder press (12.5)

Curl/hammers (12.5)

REPEAT x 2

Finish with 20 minutes on the elliptical

Monday: upper body

5 minute warm-up

Upright row

In & out curls

Tricep kickback

Push-ups

Shoulder press

In&out curls

Dips (12)

Knees push-ups

Lawnmowers

Curl/hammers

Tricep flip kick

Push-ups

Chest press

Static arm curl

Overhead medicine ball press

Knees push-ups

REPEAT

cool down

Later in the evening I ran. My goal was to try to be under a 10 minute mile. I ended up running at a 9:17 pace for 2.4 miles. I was happy with that!

Tomorrow is a recovery day. I'll do my walk with Victor in the morning. That usually averages around 2 miles. And that's about it. I want to give everything a chance to rest. Especially my core. Feels good down there, but also feels like I've used those muscles.