Shoulder Workout

Couldn't make it to the gym the past two days, so I ended up making my triumphant return at lunchtime today. Keeping an emphasis on the upper body, I concentrated on shoulders today. After I stretched, I did seated dumbbell overhead raises of 45-40-35. Then I did standing dumbbell raises to the side at 20-15-10-10. Then I went over to the bench and did seated overhead shoulder bench press at 145, 135, 125. Then I headed back to the free weights for shoulder shrugs at 70-65-55. Finally, I finished with the seated overhead machine which I did at 90-80-70. Decent workout, though I never felt full of energy.

Weight = 176

Back & Leg Workout

With my upper body still pretty sore from earlier in the week, I decided it would be best to lift a bit of back and legs today at the gym. After stretching, I did assisted squats of 180-270-360-430. I then did back (row machine) for 90-80-70. Then I did leg press of 250-300-400. Afterwards I went to back and did overhead dumbbell raises of 30-35-40. I then finished with 25 dips, 75 situps, and 10 pushups.

Weight = 178

Hard Chest Workout

Ouch. I can barely move. I worked on chest hard today at the gym. I didn't overdo it to the point of injury, but I definitely did a ton of reps on various exercises to the point of my chest already being sore. After stretching I started out with bench press of 155-145-135. Then I did long bar pull downs of 100-90-80. After that I did assisted sitting bench press of 100-90-80. Then I did cable crossovers at low, medium, and high heights at 30-20-10 til muscle fatigue. I finished the day with dumbbell press of 50-45-40. Ouch.

Weight = 176 (even after 4 pints of Guiness yesterday!)

1.15 Mile Walk/Run Through Ashland Neighborhoods

After getting home tonight I pumped out 150 situps, 50 pushups, then did some light strecthing. Afterwards, Sara and I hit the mean streets of Ashland, MA. for an early evening mile run. After running out of the neighborhood, we ran across the street to the million dollar neighborhood, stretched, then circled back towards our house. We ran about 60% and walked about 40%. Still not bad exercise. We completed the 1.15 mile trek in 17:20 for an average pace of 15:00/mile.

2 Mile Run in 15:32

After getting home tonight, I decided to head out for a 2 mile run as part of the nikeplus.com challenge that Scott and I have going. It was dusk, pretty windy, and about 45 degrees, but I was still able to hammer out the 2 mile run in 15:32 for an average pace of 7:45/mile. Calories burned for the run was 269. I'm not in great shape right now, but at least I got under 8 minutes for 2 consecutive miles. I guess it doesn't help that I've lifted heavy for 8 out of the last 10 days. Maybe this run will burn another pound or so, we'll see once I get to the scale at the gym sometime soon.