Cardio

Temp- 40ish, windy
5mile

50min run

Upper Body

Gold's Gym 1:30p-2:30p

Cardio
30mins L-8

Chins
2x10
2x5x20pds
1x5 fast

Dips
3x10

Note: Right shoulder felt slightly weak while doing dips. Making it hard to go to the floor on the exercise. Not tweeked which is good I will watch it.

Lower Body

1:30p-2:30p Gold's

Upright Bike
30mins L8
Bike felt good and strong

Leg Extensions
2x90x20, 2x130x10, 2x150x10, 2x170x10
Felt stronger as I added in more weight

Angled Leg Press
1x180x50
high rep set felt good and strong I didn't rep out at the 50 mark.

5 k wplr shamrock run

9am run
run felt good I didn't push the race time, quick recovery
didn't feel drained at all.
run time under 29mins.