E.G.P’s BodyBlog

ran 8 miles up some hills

Ran about 8 miles up some crazy hills and trails.

Ran 3 miles. Felt pretty good.

Ran about 6 miles on some killer trails

just played basketball  for about a hour. Good little workout

Did the eliptical for 30 min. then hit the sauna for 15. min. then back to the eliptical for 15min. and went back to the sauna for 10min.

Ran about 3 miles up trails. Also did about 4 ab exercises 100 reps each. And also a set of pushups.

Wide Grip Pulldown    High Row Machine  Low Row Machine  Machine Shrugs

1. 180lbs x 8          1. 180lbs x 8        1. 270lbs x 8        1. 180lbs x 8
2. 200lbs x 8          2. 270lbs x 8        2. 360lbs x 8        2. 180lbs x 8
3. 200lbs x 8          3. 360lbs x 8        3. 450lbs x 4        3. 180lbs x 8

Chest

Flat Barbell Press  Dumbbell Flys  Incline Barbell Press

1. 250lbs x 5          1. 40s x 8      1. 135lbs x 10
2. 250lbs x 5          2. 50s x 8      2. 135lbs x 10
3. 250lbs x 5          3. 60s x 8      3. 135lbs x 10
4. 250lbs x 5
5. 250lbs x 5

Incline Flys  Dip Machine

1. 30s x 8     1. 100lbs x 8
2. 40s x 8     2. 150lbs x 8
3. 50s x 8     3. 180lbs x 8

Shoulders

Front Laterals  Side Laterals  Arnold Presses

1. 30s x 6        1. 30s x 6     1. 40s x 8
2. 35s x 6        2. 35s x 6     2. 40s x 8
3. 40s x 6        3. 40s x 6     3. 40s x 8

Cardio for 15min. on eliptical. Also ran 3.5 miles in the morning