Bicep & Tricep Workout

Got to the gym at lunchtime for a nice bicep and tricep workout. After stretching I did dumbbell hammer curls of 35-30-25, each set til muscle fatigue. Then I did nosebreakers to work triceps. For nosebreakers I did 60-50-40 til muscle fatigue, each set repping out with bench press of 10 reps. Then, I did bicep pull downs on the cable machine of 30-20-10. Then I did tricep pull downs of 80-70-60. Using the same machine I did bicep reps on the curl bar for 80-70-60. I finished by using the long free weight bar to do 75-70-65. Great workout.

Weight = 176 (incredible - still losing lbs w/ hardly any cardio)

2 Mile Run/Walk with Sara

Sara and I got outside tonight for a nice, enjoyable 2 mile run/walk. I'd say we ran about 1.6 miles or so, and walked a little less than half. The weather was nice, we got some exercise, and burned a few calories. You can't complain about that!

Hard Mid-day Shoulder Workout

Ouch. I can barely lift my shoulders. I hit the gym at lunch-time today, determined to lift shoulders with multiple exercises. After stretching I did dummbell shoulder raises of 20-15-10-5-10-15-20. Then, I did shrugs of 80-80-65. I moved over to lateral arm raises on the machine for 70-60-50. Then I did shoulder raises on machine for 100-90-80. I finished with over head shoulder benching of 125-120-110. Awesome workout!

Weight = 177

2.03 Mile Run w/ Sara in 23:17

Sara and I took advantage of the fantastic temps (47 & sunny, no wind) to hit the roads for a run/walk. We ran through our neighborhood and across the street to a million dollar neighborood. We kept up a pretty good pace and only walked for a total of about 50 feet in the entire run. We finished the 2.03 mile run in 23:17 for an average mile pace of 11:28, having burned 273 calories.

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!