Ran 2 miles on 07/12/10 at 20:25  

Time = 22:24 

Pace = 11:10 per mile

Calories burned = 473

http://go.nike.com/03911roi

Back and Bicep Day at Golds Gym

Stiff legged dead lifts - 3 sets of 135 lbs -  reps 10, 10, 10

Wide grip seated rows - 3 sets of 120 lbs, 130 lbs, 140 lbs - reps 10, 10, 10

Chin assist pullups - 3 sets of 200 lbs counterweight - reps 10, 10, 10

Chin assist chinups - 3 sets of 200 lbs counterweight - reps 10, 10, 10

Hammer curls - 3 sets of 22.5 lbs, 25 lbs, 27.5 lbs - reps 10, 10, 10

EZ-bar curls - 3 sets of 40 lbs - reps 10, 10, 10