Went on our favorite date today. A longish run and then lifting. We parked by REI and then I ran around Lake Union for a 7+ mile run.

7+ Mile Run @ 01:10:00
Av HR 140

Weight Training
CHEST
Bench Press 2x15 @ 60 lb
Chest Flyes 2x15 @ 22 lb Dumbbells

SHOULDERS
Overhead Press 2x12 @ 20 lbDumbbells
Upright Row 2x12 @ 20 lb Dumbbells

BACK
Seated Row Machine 2x15 @ 70 Machine
Lateral Pull Down 2x15 @ 60 Machine

BICEPS
Concentration Curls 2x12 @ 17.5 lb Dumbbells

TRICEPS
Dips @ machine @ 120 lbs

CORE
3x15 Crunche
3x1 min Plank
2x 12 Back Machine
1x10 each side Side Plank with Rotation

LEGS
Abductor 2x15 @ 60 lb machine
Adductor 2x15 @ 70 lb machine
Hamstring 2x12 @ 45 lb machine
Leg Press 2x15 @ 90 lb machine