Got up this morning and went for an aerobic run. Drove to Bellevue and then ran my usual 6 mile loop. Pace was a bit slower because it was dark and wet out -- and I am a wuss about potentially slipping.

6 Mile Run @ 00:56:00
143a

I have an afternoon dentist appointment and I will lift after that before we pick up Janarah to take her to basketball practice.

Weight Training

CHEST
Bench Press 2x12 @ 45 lbs
Chest Flyes 2x12 @ 25 lb dumbbells

SHOULDERS
Overhead Press 2x12, 2x10 @ 22.5 lb dumbbells
Shoulder raise side and front 2x12 @ 5 lb dumbbells

BACK
Chin Up Assisted 2x8, 2x4 @ 125 machine
Seated Row 2x12 @ 70 machine

BICEPS
Concentration Curls 2x12 @ 17.5 lb dumbbells

TRICEPS
Assisted machine dips 2x12, 1x8 @ 125 lbs

CORE
2x12 Crunches on Ab Machine
3x1 min Plank
2x12 Back
2x15 Captain's Chair

LEGS
Leg Press 2x12 @ 100 lb machine
Abductor 2x15 @ 115 lb machine
Adductor 2x15 @ 105 lb machine
Hamstring 2x12 @ 70 lb machine