14SEP2010

5 mi Run
Easy (~8:00 min/mi) out
Cruise (~6:00 min/mi) back

Time: 35:08
Average Heart Rate: 81%
Calories: 809

 --

Focus: Arms

Chinups / Dips
  10 / 15 @ BW
  6 / 8 @ 45#
  6 / 8 @ 45#
  6 / 8 @ 25#
  6 / 8 @ 25#
Dumbell Curl / Skullcrusher + Narrow Press
  6 @ 50# / 10 @ 80#
  6 @ 50# / 10 @ 85#
  6 @ 50# / 8 @ 95#
  6 @ 50# / 8 @ 95#
  6 @ 50# / 10 @ 85#
Hammer Curl / Diamond Pushup
  7 @ 45# / 12
  7 @ 45# / 12
  9 @ 40# / 12
  9 @ 40# / 12
  9 @ 40# / 12
Unilateral Preacher Curl / Overhead Skullcrusher
  5 @ 45# / 12 @ 85#
  8 @ 35# / 10 @ 95#
  4 @ 45# / 9 @ 95#
  7 @ 35# / 8 @ 95#
Reverse Cable Curl / Reverse Tricep Extension
  7 @ 25# / 8 @ 20#
  9 @ 20# / 8 @ 20#
  8 @ 20# / 14 @ 15#
  10 @ 15# / 14 @ 15#
Chinups / Dips
  8 / 15 @ BW
  8 / 12 @ BW
  6 / 12 @ BW

Enjoy.