Up at the usual time. Hit the early morning routine and then headed straight to the workout! I felt very good going into what I knew would be a double workout. Today's leg workout went very well with the arm and shoulder workout.  All the exercises were well integrated and went surprisingly well. I went outside afterward and completed my cardio activities, the 2-mile run, and finished up with the 3-mile interval run.

The 2-mile run went very well. I was surprised after the double that I was able to finally get decently down into the 12s for a time. I managed to finish in 12:36 (6:18 mile pace). I did, however, go immediately into some light yard work after completing the workout. Can I count that as a triple workout? 

Tomorrow I'm back on schedule with planche training, abs, and a 3-mile run.  Friday I hit my 300 workout, which is the second of the cycle.

Not much more to report today! A brother needs his 30 minute lap! LOL!  I decided to post the blog BEFORE the nap today! Anyway, everyone have a wonderful Wednesday!

Here is what I did today:

3 x 40 DB Curls

3 x 40 Overhead Triceps Extensions

3 x 40 Reverse Flys

5 x 25 Chin-ups

3 x 2 x 40 Lunges*

3 x 40 Calf raisers-Seated**

3 x 40 1 Legged Squats*

3 x 40 1 Legged Calf raisers*

*With 20 pound weighted vest

**With 30 pound dumbbells

Cardio:

3 x 2.0 min Jump Rope

3 x 50 Jumping Jacks

3 x 50 Windmills

9 x 40 yd Agility Drills

9 x 40 yd Sprints

3 x 40 yd B.J. (Broad Jump) Burpee

2 Mile run (12:36)

5 x 2.0 min Jump Rope

5 x 40 yd Bounds

3 Mile Interval Run