Shoulders

I lifted weights for shoulders:
barbell military press 8, 6, 4, 2, 1@75, 85, 95, 100, 105
barbell rows 4x8 @60, 60, 70, 70
standing flyes 10, 8, 8, 6 @ 40, 40, 50, 50

cycling

Today I biked wearing my new Trek bike shorts that have more padding. I biked for 15 miles at an average 16 MPH pace to burn off 580 calories. I also did 3 fartleks on a 3 mile stretch with an average 19 MPH pace. YEEOWTCH!

Running and weights

I ran 2 1/2 miles at 24 minutes, with 2 miles at 18 minutes to burn off 350 calories.
For weights I did
wide grip pullups 4x8 @ 70,60,50,40 assistance
hammer curls 12, 10, 8, 6 @ 40, 50, 50, 50
preacher curls "@40, 45, 50, 55
seated cable rows 4x8 @ 70, 80, 90, 100
barbell curls 12, 10, 8, 6 @ 30, 40, 40, 50

Weights

dumbbell bench press 8,6,4,2,1, @ 80, 90, 100, 110, 120
incline " "@ 70, 80, 90, 90, 100
closegrip bench press "@ 45, 95, 105, 115, 125
tricep pushdown 12, 10,8,6,2 @ 90, 100, 115, 120, 160
fly 10,8,8,6 @ 40, 50, 50, 60
skullcrushers 12, 10, 8, 6, 2 @ 35, 45, 55, 65, 65

Cycling around the hood

Today I biked 8 miles at an average 15MPH pace for 30 minutes to burn off 431 calories. If only I could ride with a cycling group...

Mondays

Today I biked 8 miles at an average 15 MPH pace and burned off 300 calories.

And I'm also going to the Y later to lift weights for my shoulders:
barbell military press 8,6,4,2,1@60,70,80,90,100
standing fly2x8,6 @ 40,40,50,50

run and weights

today I ran 3 miles in 25-7 minutes or something like that. I burned off 439 calories. I also lifted weights at the Y:
lat pull down 4x8 @130
reverse barbell curl 12,10,8,6@ 20,30,40,50
concentration curls 4x8 @20
close grip pullups 5,4,3

weights and running

Tonight I ran two miles with my dad and lifted weights at the Y.
Barbell bench press 8,6,4,2,1 @135,145,155,165,170
incline bench press 8,6,4,2,1 @70,80,90,100,100
dips 4x6
triceps pulldown 12,10,8,6,2 @120,130,140,150,160

Bicycling

After continuous rain last week and this week, I got to bike around the neighborhood for 8 miles in 30 minutes at a 16MPH pace, and 1.4 miles for a warmdown at a snail's pace. I burned off about 320 calories.

Night run and weights

At the Y I did barbell military press 8,6,4,2,1 @60,70,80,90,100 and upright rows at 8,8,6,6 @50,50,60,60. After that I ran 2 miles in 16 minutes to burn off 300 calories.

downpour run

I took off at about 8:30 to go running, when a light drizzle started. "Ok, no big deal," I thought. I got to my half mile mark when lightning sizzled across the sky and the heavens saw that a foolish runner was attempting to defy its will. Punishment was dealt with by sending torrents of ran that left me entirely drenched after running for only 7 minutes.

weights

wide grip lat pulldown @13o 4x8
hammer curls @40,50,50,60 12,10,8,6
barbell curls @40, 45, 45, 45 12,10,8,6

running post hurricane

Today I ran 2 miles at a 7.5MPH pace for 16 minutes to burn off 300 calories, and then I biked 2 miles to burn off 100 calories. Groovy.

Mountain Biking

I rode my mountain bike around the neighborhood with the new pedals I put on it. I really like them, and it makes pedaling more efficient (and also gives a better workout!). I biked for 40 minutes at about a 12-14MPH pace to burn off 465 calories.

weights

barbell bench press 8,6,4,2,1 @ 135,145,155,165,170
barbell incline bench press " @ 95,105,115,115
triceps pulldown 12,10,8,6,2 @ 130,145,160,160,165

I'm kind of surprised that after a three month hiatus from free weights I didn't lose much strength.