After my work shift Sunday

[hani_backup]

I worked out some. I decided to try for endurance on the cross trainer, and went for a 3 mile run. I didn't do too bad, I think, as I usually just run full out for one mile and feel horrible after. I'll admit my I-like-my-numbers-with-patterns got a little irked with my time. 24:22? I would've prefered for 24:24 or 24:42, I suppose. I was trying for 24:00 flat so it'd be a nice round minute/mile average. :P I also skipped most of the leg machines since I had ran so much.

February 6th, 2011, Sunday
Cross Trainer
Three miles – normal track field terrain – 24:22 (~8:07 min/mile)
5 minute cool-down
Burned 115 calories

Free Weights
3x10 – Alternating Bicep Curls – 5lbs [biceps]
2x10 – Dumbbell Rows (1x10 each arm) – 5lbs [latissimus dorsi , back, deltoids]
3x10 – Dumbbell Triceps Extensions – 5lbs [triceps, deltoids]
1x10 – Shoulder Shrugs – 10 lbs [trapezius muscles, deltoids]
2x10 – Alternating Front Raise – 5lbs [deltoids]
2x10 – Calf raise –10lbs [calves]
2x10 – Alternating lunges – 10lbs [quadriceps, glutes, hamstrings]

Machines
Seated leg curls – 2x10 – 10lbs [glutes, hamstrings]
1x10 - 15lbs
Triceps Press – 3x10 – 15lbs [triceps]
3x10 - 20lbs
Back extension – 3x10 – 10lbs [erector spinae, glutes]
Torso rotation – 6x10 (3x10 each side) – 20lbs [abdominal, obliques]
Abdominal - 2 x10 - 10lbs [abdominal]
3x10 - 15lbs
Leg press - 3x10 - 20lbs [quadriceps]

Exercises
Elbow and Toe Plank - 3 reps for 30 seconds each
Double leg lifts - 3 reps for 30 seconds hold each, around 30degrees

It'd be nice if before spring break I get back to being able to use 8lbs free weights and more weight on the machines, like back in September.

I also need more beat-heavy music on my mp3player!