Run, Bike, Lift, Repeat.

Greetings, RAW Warriors,

Its been a steady stream of workouts, either with runs, on the bike occasionally, and lifting at the gym. Having the new running club start up has been a great motivator for people in the community here. Getting a nice response to it and good turnouts too for the first 3 runs we've had.

My lifting has remained relatively the same, in the 4x5 phase this week. I took Thursday off due to a shoulder issue I woke up with.  Not sure how it happened but I knew trying to lift with a bum shoulder would just be a recipe to make it worse than it is.

Here's a snapshot of the workouts:

Bench Press: 4 x 5
DB 1 Arm Rows: 4 x 6
DB Single Leg Deadlifts: 4 x 6 each side
Bent Presses: (still a big favorite) 4 x 5 each side
Back Extensions: 3 x 10, just BW

As I go on the road now, I'm going to switch over to a KB routine, bringing just one KB with for some creative workouts to do in hotel rooms or even outdoors if the weather is fine. Not sure how many of the hotels I will be at that have a gym room, so a KB fixes that issue just fine.

Running workouts have been pretty simple, did a 6 miler on last Saturday's run, developed a blister issue, so I've been keeping it easy on that and just ran 2x this week for 2 to 2.5 miles each time. Finally getting the blister issue healed up, so Saturday's run might be just fine for the club run.

Bike rides have been nice in the evening too, as well as the stationary one I have at home. The stationary one will come in very handy for this winter.

I must say I love the combination of my regular runs and the Indestructible plan from JTW.  JTW's plan is pretty straightforward and easy to follow. Combine it with the percentages given to you in Just The Chart, and its a great combo for only $1.98 on your Kindle.

Check out a copy of JTW and other guides at http://tinyurl.com/rkofp

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Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak