Week 23: Day 4

cardio:

• hilly train run (@ 7am) = 1.13 miles, time = 13:27
• warm up/cooldown = 1.1 miles

strength training:

• upper body + abs/back (@ 8:10am)
• bicep curls = 2 sets x 15 reps x 15lbs (two 15lb dumbells)
• jack knives = 2 sets x 20 reps
• toe reach (w/feet up) = 2 sets x 20 reps
• wrist curls = 2 sets x 15 reps x 17.5lbs (one dumbell)
• pectoral flies = 2 sets x 15 reps x 12lbs (two 12lb dumbells)
• leg raises on stability ball = 2 sets x 12 reps
• tricep kickbacks = 2 sets x 15 reps x 12lbs (two 12lb dumbells)
• chest presses (weight machine) = 2 sets x 15 reps x 75lbs
• reverse curls (cable machine) = 2 sets x 15 reps x 45lbs
• back extensions on back extension stand = 2 sets x 15 reps x 25lb (one 25lb weight plate)
• side bends on back extension stand = 2 sets x 15 reps x 10lbs (one 10lb weight plate)
• seated rows (weight machine) = 2 sets x 12 reps x 143lbs
• lat pulldowns (weight machine) = 2 sets x 15 reps x 85lbs

I think getting out at all for a run is the hard part...once I'm out and running, I feel ok.

I'm still slightly sore from doing the leg lifts/raises on Monday, although I'm a lot better and it's more tolerable now.