I had a better workout than expected - started off sluggish but picked up when I got to the benching (benching always picks me up) I did better on the weights than I expected, but still not up to my old weights... time.

Warmed up 10 minutes on elliptical (it was cold down there today!).

Wide grip pull-downs 12rX 70, 12X70, 10X75, 8X80 (this was low, my shoulder was feeling odd so I didn't push it)

One arm db rows 12rX15, 12X15, 12X20, 8X25 (still feeling a little tight in my shoulder, so I stayed a little lower than I could have done)

I did my seated twists inbetween sets of rows 3 sets of 20 with the 10 lb bar


bb incline bench press 12rX45, 15X55, 10X75, 8X85

I did my crunches inbetween sets of incline presses 3 sets of 25 reps

bb flat bench press 12rX85, 12X85, 10X95, 10X100

I did my wimpy leg raises inbetween sets of flat bench 2 sets of 15 (low back was tired)

Did 3 sets of 15 bodyweught donkey calf raises - focusing on the stretch and range of motion in hopes that it will help the plantar fasciitis. The side of my ankle/calf was cramping up, so it must have been doing something:)

I also did some of the pf stretches and some hip/glute/hamstring stretches to start lossening up all those areas that are contributing to the pf.

I am pretty pleased at how good I feel now. I hope it lasts through the day!

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