Ran 1.65 miles on 07/25/10 at 20:40

Time = 18:07

Pace = 10:55 per mile

Calories burned = 389

Ran 1.5 miles on 07/25/10 at 21:06

Time = 16:35

Pace = 11:02 per mile

Calories burned = 352

http://go.nike.com/08ku91en

Total miles  for the day is 3.15 miles

Total time running = 34:42

Total calories burned = 741

Chest / Tricep Workout at Golds Gym Regina North

Regular bench press - 3 sets of 135 lbs,  185 lbs,  225 lbs - reps - 12, 11, 6

Incline bench press - 3 sets of 115 lbs,  135 lbs,  155 lbs - reps - 12, 11, 10

Decline bench press - 3 sets of 135 lbs,  185 lbs,  225 lbs - reps - 12, 11, 7

Incline dumbbell fly - 3 sets of 30 lbs,  35 lbs,  40 lbs - reps - 10, 10, 10 (super-setted with bodyweight dips)

Bodyweight dips - 3 sets of BW - reps - 4, 3, 2 (super-setted with Incline dumbbell fly)

Tricep cable press down - 3 sets of 130 lbs,  140 lbs,  150 lbs (entire stack) - reps - 12, 11, 10