4 Mile Run
-About 35 minutes .... overall enjoyed myself and didn't stress about the pacing. Was a nice way to start the day, first day this week since the 6 mile run that I haven't been working in the early AM hours prior to heading into work.
PM Workout (1500)
Got in a quick back/bicep pump. Was a great way to round out the week. All sets were :60- 1:20 rest, tried to get in and out within 45 minutes.
A.
Strict Weighted Pull-up
5 sets of 5
-Complete, across at 35#
B.
Strict Neutral Grip Pull-up
3 x 10-12 reps
-Complete, went 12,10,8
C.
Supinated Grip Lat Pull-Down
3 x 12
-Complete ... don't remember the weight
D.
Wide Grip Cable Rows
3 x 12
-Complete ... across at 50#... kept this very light to maintain form... I need to get better at this.
E.
Cable Curls
3 x 10
-Complete ... don't remember the weight, just went for a pump
F.
DB Reverse Curls
3 x 10
-Complete ... used 2 x 20# ... biceps were smoked by this point.
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