4-18-08
Warm up
1 mile at 9:40
Strength 1 Workout 3D
Chin Ups
1x6 at bw +25lbs
1x1 at bw + 30 lbs
1x6 at bw + 30 lbs
1x1 at bw + 35 lbs
1x11 at bw
Barbell Shoulder Press
1x5 at 110 lbs (+10 lbs)
1x1 at 120 lbs same as last
1x5 at 110 lbs
1x1 at 120 FAIL
1x10 at 80 lbs (+5 lbs)
Dumbbell Bench Press
1x9 at 60 lbs same as last
1x9 at 55 lbs (-5 lbs)
Wide Grip cable seated row
2x8 at 120 lbs (+2 reps)
Lower Body Russian Twist
2x10 at bw
Cardio
Negative split run
1 mile at 6.2 mph
1 mile at 6.5 mph
1 mile at 6.8 mph
27:41
Good workout. Not sure why I could not get the 60lbs dumbbells up the last time. Oh well. Knee feels almost back to normal. FINALLY.
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