I'm wearing my calf sleeves today, that helps. But the ITBS sucks.
Work
20 kilometers
Full body workout
Chest
Floor presses 15, 12, 10
Flys 15, 12, 10
Back
Wide rows 15, 12, 10
One arm rows 15, 12, 10
Arms
Biceps curls 15, 12, 10
Hammer curls 15, 12, 10
Kickbacks 15, 12, 10
Overhead extensions 15, 12, 10
Shoulders
Frontal raises 15, 12, 10
Reverse flys 15, 12, 10
Legs
Leg extensions 15, 12, 10
Standing leg curls 15, 12, 10
Abs
150 reps
Walk
4 kilometers
Work
20 kilometers
Full body workout
Chest
Floor presses 15, 12, 10
Flys 15, 12, 10
Back
Wide rows 15, 12, 10
One arm rows 15, 12, 10
Arms
Biceps curls 15, 12, 10
Hammer curls 15, 12, 10
Kickbacks 15, 12, 10
Overhead extensions 15, 12, 10
Shoulders
Frontal raises 15, 12, 10
Reverse flys 15, 12, 10
Legs
Leg extensions 15, 12, 10
Standing leg curls 15, 12, 10
Abs
150 reps
Walk
4 kilometers
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