2.01 Mile Run in 16:25

I went for my first run at my new house this morning. Finally getting out of the single digits and freezing marks, with expected highs near 50 today, I thought it was a great opportunity to hit the asphalt and work on my cardio. Knowing that I had lifted weights over the previous 4 days, I wasn't expecting much out of my run. I decided to run 2 miles because Scott and I have a bit of a "friendly" competition through Nikeplus.com to see who can run the fastest 2 mile clip between now and March 20th. I was able to lower my time from 17:34 to 16:20 in the competition. Over the course of the run I burned 270 calories. How much does a beer contain again? :) I'll gain it all back this afternoon!

Mid-day Back Workout

The only remaining part of my upper body that needed work this week was my back. So, I decided to hit the gym for the fourth consecutive day for more lifting. I ended up doing 3 different back exercises then I ended the day with a bit of ab work. Nice week!

Weight = 178

Mid-day Chest Workout

Worked out at lunch time again today for the third consecutive day. Today I hit the gym to work specifically on chest. After stretching I did dumbbell press on the flat bench of 55-50-45. After finishing that up, I did the Iso Lateral bench chest press for 90-100-105. I then did regular unassisted bench press of 145-135-125. I finished up with tricep lifts with the long bar for 85-75-70. Good workout but not as great as previous days.

Weight = 178

Mid-day Bicep & Tricep Workout

I hit the gym today to work biceps and triceps at heavy weights. After stretching I went right into hammer curls with the dumbbells at 40-35-30. Then, I did nosebreakers at 50-50-50 to give my bi's a rest. Then I hit the cable machine for tricep triangle bar pull downs of 110-100-90-80. This was the most weight I've done on triangle tri's ever and it felt good! I was able to put in decent reps of 8-10-12 for the 3 sets. I switched out the triangle bar for the rope and did rope pull downs of 80-70-60. This was really tough at a higher weight than I am accustomed to, but it was doable. I then switched out the rope for the handle and did bicep pull-downs of 30-20-10 with a ton of reps at 10 until muscle fatigue with both arms. After that I brought the bar to the floor level, tied on the curl bar and did 70-60-50 at far and close grip. I closed the day by using the free weight long bar for bicep reps of 75-70-65. I am exhausted after a great workout.

Weight = 178 (amazing...another 2 lbs lost without cardio & w/ still lifting)

Mid-day Shoulder Workout

I hit the gym for a bit of a shoulder workout. I started out with sitting shoulder dumbbell raises of 45-40-35. Then I did shoulder shrugs of 80-70-60. I then did sitting bench shoulder raises of 110-100-90. I proceeded to do 20 assisted curls and then finally finished with lat pull-downs of 100-90-80.

Weight = 179 (intrestingly lost 4 lbs w/ little soccer and workouts lately?)