Ran 2 miles on 07/20/10 at 23:29

Time = 22:49

Pace = 11:24 per mile

Calories burned = 468

http://go.nike.com/a3passh

Chest / Tricep Workout at Golds Gym Regina North

Regular Bench Press - 3 sets of 135 lbs,  155 lbs,  185 lbs - reps - 15, 13, 10

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

Decline Bench Press - 3 sets of 135 lbs,  155 lbs,  185 lbs - reps - 13, 11, 1o

Incline Dumbbell Fly - 3 sets of 30 lbs,  35 lbs,  40 lbs - reps - 12, 11, 10

Body weight Dips - 1 set of BW - reps - 1.5  ( failure )

Overhead Tricep Dumbbell Press - 3 sets of 40 lbs,  45 lbs,  50 lbs - reps - 12, 11, 10

Tricep Cable Press Down - 3 sets of 14o lbs,  150 lbs,  160 lbs (whole stack) - reps - 12, 11, 10

Shrugs - 2 sets of 70 lbs, 1 set of 75 lbs - reps - 10, 10, 10