Run
Time: 65mins, Distance: 5.34miles, Cal: 534
Relaxed run, sore left neck/shoulder after 20 mins but stretched it out, manage to continue. Felt much better after 35mins.
Weights
2 sets of 12
Lateral Pull-Downs – 60lbs
Leg Extensions – 50lbs
Leg Curls – 50lbs
Bench Press – 22.5lbs
Squats or Leg Press – 130
Dumbbell Pullover – 22.5lbs
Bent Over Row – 22.5lbs each
Lunges – 15lbs bar 12 each side
Side Lateral Raises – 10lbs each side
Biceps – 15lbs each side
Triceps – cable 50lbs
Calf Raises – 12lbs
Run
half mile jog home.
Evening Spin
Time: 2:11:09, Cal: 876, Avg. HR: 124
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