2bc

I am so sick of seeing these people lift with bad form and not using full range of motion. This is how these muscle bound idiots get injuries and it really limits your potential. A word of advice... educate yourself on how to do these exercises correctly, lower the weight if you have to. Incorporate core and balance exercises.

Bike 10 mins for 2.4 miles
Incline Bench 4x10 110,115, 125, 125 closing my grip one finger each rep
Single Leg Curl 2x8 90, 100
Lunge walks 3x7 35,35, 45 bells ( I wish this place had more room)
Overhead rows 2x20 both 120, 2xalt 120, 135
Pull ups 1x5
Crunches 2x25
Plank alt foot raises hands on ball 2x10
Crunch w/ twist 2x15

Track
1 mile 5:50
R2:00
4x800m 3:32, 3:10, 3:11, 3:09 with 1min rest

Im still having a shoe malfunction where my laces are digging into the top of my foot so I think its going to have to be time for a shoe purchase and hopefully I can break them in quickly. I can not afford lost time on my last leg of the tri due to having to adjust my laces.