Workouts week of 4/7
4.7 Run
5 miles easy pace
4.8 Pull
Pull downs 3x15
Weighted pull ups 5x5
Cable rows 5x10
Cable pullover 4x10
Face pulls 3x12
Db curls 5x12
Back extension 3x15
4.9 am run, pm legs
AM: 10k easy pace
PM: Legs
Split squats 4x10
Stuff leg deadlift 4x10
Leg press 4x15 (2 sets quad focus, 2 sets ham/glute focus)
Cable hip flexor raise 4x10
Hip abductor 4x10 (glute med focus)
Tibialis calf raise 4x10
4.10 Run
10k easy pace
4.11 Push
Dips 3x15
Db flat bench 5x10,8,6,5,5
Incline hammer press 5x8
Hammer strength shoulder press 4x12
Side raises 5x12
Machine fly 4x15
Single arm tricep ext 4x failure