Ran 2.66 miles on 07/23/10 at 23:56

Time = 30:07

Pace = 11:17

Calories burned = 625

http://go.nike.com/05diukg1

Shoulder / Leg Day at Golds Gym Regina North

Overhead dumbbell press - 3 sets of 30 lbs,  35 lbs,  40 lbs - reps - 12, 11, 10

Behind the neck barbell press - 3 sets of 95 lbs - reps - 10, 10, 10

Dumbbell lateral raise - 3 sets of 15 lbs - reps - 10, 10, 10

Dumbbell front raise - 2 sets of 15 lbs, 1 set of 17.5 lbs - reps - 10, 10, 10

Reverse fly (Pec Dec) - 3 sets of 60 lbs,  70 lbs,  80 lbs - reps - 12, 11, 10

Dumbbell shrug - 3 sets of 80 lbs - reps - 10, 10, 10

BW Squats - 3 sets of BW - reps - 10, 10, 10  (tri-set with leg extensions and ham curls)

Leg extensions - 3 sets of 45 lbs - reps - 10, 10, 10 (tri-set with BW squats and Ham curls

Ham Curls - 3 sets of 35 lbs - reps - 10, 10, 10 (tri-set with BW squats and Leg extensions)

Calf raise - 3 sets of 45 lbs - reps - 10, 10, 10