WORKOUT

7:05 AM - 72 mins. of Weights - Chest, Shoulder & Back (90 - 118 MAX HR) 204 Kcals
Bench Press: 75/15, 85/15, 95/8
Knee in & outs: 30, 30, 30
Cable Cross-over: 30/15, 40/12, 50/4
Abdominal: 95/15, 95/15, 95/15
Dbl Incline Flyes: 15/15, 20/15, 25/12
Dbl Side Bends: 20/15, 20/15, 25/12
Dual Pulley Row: 67.5/12, 75/6, 75/6
Rear Deltoid: 52.5/15, 60/12, 67.5/10
Dual pulley Pull-down: 60/15, 67.5/12, 75/10
LF Lat Raises: 30/15, 35/10, 40/6
Shoulder Press: 40/15, 45/12, 50/10
Dbl Side Lat Raises: 10/15, 12/10, 12/10

7:00 PM - 30 mins of Running - 3.1 miles ( 144 AVG - 165 MAX HR) 244 Kcals
FIRST 5K RUN this Year!! The Jenkintown Sunset 5K Run.
Actual finish time: 29:16 mins. (~ 9:25 min/mile pace.) Wow! What a hard time I had on this run without my trusty I-pod & bottle of water. This course was a nice run through Jenkintown, but it was kinda of hilly. I could not wait until the first mile so I could drink some water. I have to remember next time to be more prepared and bring a bottle of water to carry. I find it makes my run much easier.