Run, then do legs

Same old routine for the week on running:

2.25 Miles - 3 x (.5m run, .25 walk) (6.0, 6.5, 7.0)

Squats - 4 x 15 @ 115
Hamstring curls: 4 x 15 @ 25
Quad Extensions: 4 x 15 @ 35

Felt good about the workout.

Run at home on the crappy treadmill

Today I worked from home and during lunch ran the following:

2.25 miles - 3 x {.5 m run, .25 walk} (5.5, 6.0, 5.5 mph)

Very tough. I think the treadmill at home is a little faster or something.

After work run and lift

Today I worked straight through lunch and had to work on something that I never actually figured out by the end of the day. Frustrating day at work. Afterwards I went downstairs and did:

2.25 miles - 3 x {.5 mile run, .25 walk} (6.0, 6.5, 7.0mph)

Bent over Close Grip Rows: 4 x 15 @ 135
DB Lateral Raises: 4 x 15 @ 30
Seated Wide Grip Cable Rows: 4 x 15 @ 120

Felt good about the workout. Snowed a bunch today. Convenient to stay late and let traffic subside a little. Looking forward to tonight's swim which has been logged here.

Chest and run

Legs up Flat Bench: 2 x 15 @ 155, 15 @ 165, 15 @ 175
DB Flys on the floor: 4 x 15 @ 40
Axel Pushups: 20, 25, 30, 35

Axel Pushups are where you take a 45 pound bar and put 10's on each side, then rest it on the ground like an axel for a train or something. Hold the bar at shoulder width and do pushups off it. It will have a tendency to move just a little so you have to use small twitch muscles to stabilize it. Not too tough.

1.5 miles - 2 x {.5m run (6.6mph and 7.0mph), .25 walk (3.5mph)}

Soreness in triceps from yesterday and light soreness in legs from all this week's running. Glad it's a weekend so I can rest up a little.

Arms and Running

Preacher Curls: 5 x 15 @ 75
French Presses: 5 x 15 @ 75
Arm Blaster Curls: 5 x 15 @ 75
Nose Breakers: 5 x 15 @ 75

1.5m - 2 x {Run .5m + Walk .25m} - This was tough. I put the speed at 6.5 on the last run. @ 330 paces running = .5m, 30 paces = .05m

Legs

1.5 miles - .5 mile run, .25 walk, .5 mile run, .25 walk

Deadlifts - 4 x 15 @ 135
Midrack pulls - 4 x 15 @ 225

The run was at 5.5 mph for the first set and 6 mph for the second. Walk is at 4 mph.

Shoulders

Standing Lateral Raises: 4 x 15 @ 30
Standing DB Rows: 4 x 15 @ 30
Standing Overhead DB Press: 4 x 15 @ 30

Really need some new tunes, the MP3 music isn't very inspiring lately.

Chest

Flat Bench: 5 x 15 @ 155 (with chains)
Incline Press: 5 x 15 @ 115
Dips: 5 x 10 @ bw (@228)

Dips were tough and the tower isn't very stable. It shakes a little which is annoying. Wishing I had a partner.

Back 2

Good Mornings: 4 x 15 @ 95
Raised Bent Over Rows: 4 x 15 @ 115
Seated Close Grip Cable Rows: 4 x 15 @ 120
Windmills using bar: 2 x 15 @ 45

Arms are not as sore as last time so I'm getting more used to this.

Curls

Seated Preacher Curls: 5 x 15 @ 75
Alternating DB Curls: 5 x 15 @ 30
Concentration Curls: 5 x 15 @ 25
Reverse Grip Curls: 5 x 15 @ 45 (Speed)

Biceps should be sore tomorrow.

Chest

Bench Press: 4 x 15 @ 155
Decline DB Press: 4 x 15 @ 45,50,55,55
Flat Bench DB Flys: 4 x 15 @ 35

Upper back is a little sore, but not bad. I'm liking the lighter weights. Getting a pretty good burn.

Later in the evening I did 20 pushups for every commercial break of biggest loser. For two commercial breaks I did the 20 pushups with Jacob laying on my back (+80 pounds). Total pushups @ 120.

Upper Back

Deadlifts: 3 x 15 @ 135
Bent Over Rows: 3 x 15 @ 115
Seated Close Grip Cable Pulldowns: 3 x 15 @ 60, 100, 140

Lower back feeling tight near the end of the Deadlifts, but not too bad. Time to step it up a bit.

Lifts I don't normally do - and weight loss plan

Good Mornings: 15 @ 65, 15 @ 75, 2 x 15 @ 65
superset with: Jumping Jacks: 4 x 25

Alternating Overhead Press: 4 x 15 @ 65
superset with Captains Chair: 4 x 15

I know this is wimpy, but I'm trying to not be concerned with heavy, but quality and reps (15 minimum). I also setup a weight goal plan.

Date	Goal	Actual
Jan 7	230	231
Jan 14	226
Jan 21	222
Jan 28	219
Feb 4	216
Feb 11	214
Feb 18	212
Feb 25	210
Mar 3	209
Mar 10	207
Mar 17	206
Mar 24	205
Mar 31	203
Apr 5	202
Apr 12	201
Apr 19	200

With my Lifting, swimming, dieting and occasional racquetball and table tennis playing, I'm hoping that should be enough to reach this goal!