Just run

Changed treadmill a little.  Elevation at 3%.  Hit 2 miles at 25:40 for a 12:50 average.  Ten reps of 60/60.  After 5 min warm up, 2@6, 2@6.5, 4@6.8, 2@7, followed by 5 min cooldown.  30 mins total. Despite the turkey and desserts, and more desserts, my body still got on the treadmill.  Need more reps @7.

Chest Press: 160 - 1x10, 180 - 1x10, 200 - 1x10

Dumbbell Sh press/curl: 25 - 3x10

Leg Press: 200 - 2x10, 220 - 1x10

Seated row: 140 - 3x10

Cable tri push down: 90 - 3x10

Quick warm up with 33 situps and 10 pushups to get the blood flowing.  Fun walk today.  Walked down to the Cape Fear River Trail and went a mile down then came back out via NTA.

1/2 Mile Marker - 28:07.30

Mile Marker - 8:30.88

1/2 Mile Marker - 8:23.85

NTA - 19:32.90

Home - 23:14.51 = 1 hr 27:49

 Not feeling it today.  Warm up with 15 pushups and 28 situps.  That was hard today.

Two laps around the loop.  I can't remember when the last time I actually ran outside was and not on a treadmill.  Had to slow down a little and just took it easy to remember what it feels like.  All systems go.

Out - 20:32.72  Back - 21:24.74 = 41:57.46

14 minute miles.  At least I know I can get faster than that.

Warm up 15 PU and 33 SU.  More like a struggle to make it seem easy.  Made it out to the gym and finally on to a bench.

Bench: 135 - 2x10, 1x15 (Towel bench.  Don't have any flexibility to go all the way down anymore.  Happy that 135 didn't crush me.)

Leg press: 200 - 1x10, 220 - 2x10

Dumbbell Sh Press/curl: 30 - 3x10

Seated row: 140 - 1x10, 160 - 2x10 (Right arm starts failing first.)

Tri cable pushdown: 105 - 1x10, 120 - 1x10, 135 - 1x10 (135 is about right.)

Then the workout got fun.  Couldn't do any walking.  Knee is locked up.  Did Sci-fit arm cycle.  Two reps of the quick fit.  It is a five minute warm up followed by four sets of 10 second bursts with a 35 second rest.  Then a five minute cool down.  Thirteen minutes total per rep so 26 minutes total.  Then jumped on the other Sci-fit machine which is somewhat like a elliptical machine only you can sit down.  One rep on that and skipped the cool down to make it home on time.  Elevation in 8 minutes was 788 feet for that rep.  Feels a lot better than not doing anything or riding a stationary bike.  I hate those bikes.