Today I lifted first:
Incline Bench: 2 x 15 @ 135, 12 @ 135, 10 @ 135
Decline Bench: 15 @ 135, 15 @ 155, 15 @ 165, 15 @ 175
DB Push Row ups: 2 x 8 @ 25, 2 x 8 @ 20
DB Push Row ups are where you take dumbells and do pushups off them and after every push you row one arm at a time up to your chest. These are tough! Saw Bernie on biggest loser doing these and looks like they were good work. They are.
Then ran, half way into my first set I knew doing 4 was going to be tough so I compromised and increased grade and walked more.
2.5 miles - 3 x (.5m run @ 6.0mph, .25 walk @ 3.5-4.0mph) @2.5% grade with additional .25m walk at 4.0% grade.
Perhaps only getting 5 hours of sleep last night contributed to my less than ideal condition. Tried recruiting swimmers for my 500 Mile challenge.
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