30 minute tempo run

40-minutes upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

1 mile run.

Another day, another overuse injury. It's looking like runner's knee, although relatively minor.

6 miles

8 mins warmup

5x5 bench press
Superset with
5x 10R/L dumbbell bent rows

5 rounds:
15 declined pushups (toes on bench)
10R/L single arm dumbbell tricep extension overhead
5-10 ring dips
10 dual dumbbell incline bench

Core: 60 bike crunches, slow pace