Ran 3 miles on 07/16/10 at 23:47

Time = 32:52

Pace = 10:57 per mile

Calories burned = 707

http://go.nike.com/7rjl55

Chest / Tricep Workout at Golds Gym Regina North

Regular Bench Press - 3 sets of 135 lbs,  155 lbs,  185 lbs - reps - 12, 11, 10

Incline Bench Press - 3 sets of 95 lbs,  115 lbs,  135 lbs - reps - 12, 11, 10

Decline Bench Pres - 3 sets of 135 lbs,  155 lbs,  185 lbs - reps - 12, 11, 10

Incline Dumbbell Fly - 3 sets of 30 lbs,  32.5 lbs,  35 lbs - reps - 12, 11, 10

Bodyweight Dips - 2 sets of BW - reps - 3, 2

Overhead Tricep Dumbbell Press - 3 sets of 35 lbs,  40 lbs,  45 lbs - reps - 12, 11, 10

Tricep Cable press down - 3 sets of 120 lbs,  130 lbs,  140 lbs - reps - 12, 11, 10

Abdominal Exercises

Full Situps - 10 reps x 3

Forward crunches - 10 reps x 3

Leg raises - 10 reps x 3

Oblique crunches - 10 reps per side x 3

Superman raise - 10 reps per side x 1