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