My calfs feel sooo much better today. I used a hot water bottle all night last night and massaged my calfs. So today I was ready to start my NEW routine:

10 min eliptical trainer (warm up)

Todays muscle target groups:
abdominals shoulders forearms

(rear shoulder stretch, ab stretch, oblique stretch)

- seated presses (30lbs, 4 sets of 15 - 8 reps)
- standing lateral raises (10lbs, 4 sets of 10 - 6 reps)
- front dumbbell raises (10lbs, 4 sets of 14 - 8 reps)

(light shoulder streching between sets)

- crunches (3 sets of 15 reps)
- leg raises (3 sets of 15 - 10 reps)
- obliques (25lbs, 3 sets of 15 reps)

25 min. cardio (stationary bike) cross country course
avarage speed:.........60 RPM
distance:..............5.49 miles
highest resistance:....20
lowest resistance:.....5

(total body stretching about 15 min)

and I'm ready for tomorrow :-)

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