3.5 Mile Run on the Treadmill

With the crappy weather here in New England it has been tough to get outside to get in some nice runs. I have been thinking more and more about taking my boss up on his offer to run the Boston Marathon with him on Patriot's Day, but I can't imagine what kind of long distance running shape I am really in. It seems so long ago that Scott and I did the Philly race.

Anyways, with that in mind I decided to go for a decent longer run on the treadmill today. I did the 3.5 jog in just over 30 minutes for an average pace in the high 8 range.

After the run and cool down I did plate raises of 35-35-35.

Weight = 177

Bicep & Tricep Workout

Today I concentrated on biceps and triceps. I started with standing dumbbell hammer curls at 45-40-35. I then did nosebreakers at 65-55-55. After that I did v bar tri pull downs at 100-90-80. Then I did rope pull downs at 70-60-50. I also did bicep curls with the handle bar on the cable crossover machine at 40-30-20. I also did curls on the crossover machine at 80-70-60. I finished with long bar curls of 70-60-50. SORE!

Weight = 178

New Week = New Shoulder Workout

I hit the gym today for a nice little shoulder workout. After the typical stretching I did dumbbell sitting shoulder raises at 40-35-30. I did standing dumbbell raises at 20-15-10-10-15-20. I did shrugs at 70-60-50. I did assisted shoulder raise machine at 80-70-60. Finally, I did close grip long bar raises at 75-70-65.

Weight = 178