Today was the last day of a wonderful and dear coworker, he has actually been with the company for 41 years and had to take early retirement due to Parkinson disease, this was tough on everybody at work. Some people you don't care when they leave but some have just been a special part of your life that it is sad to see them go just because you know things will never be the same again.

Worked out this morning doing 40 mins on the Spin Bike using ICycle then
30 Mins Whole Body Barbell Routine (workout from Muscle & Fitness) 2 sets 6,8 reps

Legs Barbell Squat 56#
Back-Bent Over Row 56#
Incline Barbell Press use Stability Ball 56#
Shoulder Seated Barbell Overhead Press 56#
Triceps-Lying Triceps Extension on stability Ball 22# Bodybar
Biceps-Barbell Curl 56#


Calves Standing Calf Raises 25 + 25 count hold
Abs - Crunches 25

Yoga for the legs from Yogamazing podcast, this is fast becoming one of my favorite yoga series and perfect for runner, this is a very good stretch for the legs and IT band.