Run - .5 miles (.8 km) in 4:45
ISO Lateral Press 20 lbs. (9 kg) x 20 reps x 1 set; 20 lbs. x 15 reps x 2 sets
Cable press 20 lbs. x 12 reps x 2 sets; 10 lbs (4.5 kg) x 15 reps x 1 set
DB Incline 20 lbs. x 15 reps x 1 set; 20 lbs x 12 reps x 1 set; 20 lbs. & 15 lbs. drop set
Front raises 25 lbs. (11.3 kg) x 10 reps x 3 sets
ISO Lateral Decline 10 lbs. x 15 reps x 2 sets
Cable Decline 10 lbs. x 10 reps x 2 sets
5/4/2013
Run - 4 miles (6.4 km)
5/7/2013 - Core, chest and triceps
Run - .5 miles in 4:45
Pulley Press 30 lbs. (13.6 kg) x 10 reps x 3 sets
Tricep Pulldown 30 lbs. x 10 reps x 3 sets
Pectoral Fly 100 lbs. (45.4 kg) x 10 reps x 3 sets
Decline Press 25 lbs. (11.3 kg) x 10 reps x 3 sets
Chest Press 40 lbs. (18.1 kg) x 10 reps x 1 set; 25 lbs. x 10 reps x 2 sets
Seated ab crunch 65 lbs. (29.5 kg) x 15 reps x 3 sets
Assorted ab exercises (leg lifts, full body crunches, scissors, bicycles, etc.) x 1 set
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