Catching up with two weeks at once here. We are getting back into a routine post Covid and quarantine. And by routine, I mean I repeated the same workout five times, slowly increasing either intensity or volume as we went. The first couple of workouts wiped me, showing the effects of Covid, as they were about half was I was doing prior.

Still, it was good to get back into it. I’m still working my way through some old school power routines, walking daily (a 5K a day keeps the diabetes away!), and doing some airdyne work on days I don’t lift. My plan there is to work my way up to five miles on the bike, then start rotating distances from 1-5 miles and trying to PR my times. This is my way around jogging, as every time I add jogging I get beat up in my joints.

The routine below, and the next couple I will be doing have an upper body focus still, doing mostly higher rep squats with light weight as I continue to rehab the knee. Slow and steady progress, right?

Monday, Aug. 17, 2020

Walk 2.83 Miles

StrongHer

Bench 5×95, 5x7x135

DB Flyes 5x7x30s

Squats 10×135, 1×135

BB Row 3x7x135

Tuesday, Aug. 18, 2020

Walk 2.56 Miles

Airdyne 2.0 Miles 7:23

Wednesday, Aug. 19, 2020

Walk 2.37 Miles

StrongHer

Bench 10×45, 5×95, 5x7x145

DB Flyes 5x5x35s

Squats 10×135, 10×135

BB Rows 3x7x140

EZ-Bar Curls 3x7x65

Thursday, Aug. 20, 2020

Walk 2.72 Miles

Airdyne 2.5 Miles 9:27

Planks 3×30 sec. / rest 30 sec.

Friday, Aug. 21, 2020

Walk 3.32 miles

StrongHer

Bench 10×45, 5×95, 5x7x155

DB Flyes 5x6x35s

Squats 3x10x135

BB Rows 7×145, 2x5x145

EZ Bar Curls 3x7x70

Saturday, Aug. 22, 2020

Walk 1.82 Miles

B Squat

Airdyne 3.0 miles 11:36

Sunday, Aug. 23, 2020

Walk 2.32 Miles

Airdyne 1.0 Miles 3:23

Monday, Aug. 24, 2020

Walk 3.13 Miles

B Squat / Saddle

StrongHer

Bench 10×45, 5×95, 5x7x165

DB Flyes 5x7x35s

Squats 3x10x155

BB Rows 3x7x135

Tuesday, Aug. 25, 2020

Airdyne 2.0 Miles 7:10

Walk 3.4 miles

Wednesday, Aug. 26, 2020

Walk 3.39 miles

StrongHer

Bench 10×45, 5×95, 1×135, 5x7x175

DB Flyes 5x5x40s

Squats 3x10x165

BB Rows 3x7x135

EZ Bar Curls 3x7x75

Thursday, Aug. 27, 2020

Walk 2.88 miles

Airdyne 3.0 miles 10:53

Friday, Aug. 28, 2020

Walk 3.04 miles

Saturday, Aug. 29, 2020

Walk 1.37 miles

Sunday, Aug. 30, 2020

Walk 3.28 miles

Airdyne 3.5 miles 13:13