Today's WO

Date: Friday, November 9, 2007
Time: 4:45 PM
Place: Roommate's Room

Today I did my usual jog down and up 173 street. As far as my workout in the gym, I started with my core circut. 4 sets of 10 of each exercies, but then in rounds from one exercise to the other after each set. In my core routine, I began with the decline russian twist using 10 pound dumbells, then I did pulse ups, followed by decline sit up and finally dumbell stiff legs using 50 pund dumbells.
For the weight training, I did 3 sets of 8 using 120 pounds for cable lawnmowers. Then I did 3 sets of 10 using 140 pounds for leg extensions. Then I did 3 sets of 12 using 135 pounds for step ups. Next I did 3 sets of 10 using 65 pound dumbells for dumbell bench presses. Next I did 3 sets of 10 using 120 pounds for front pulldowns. After that I did 3 sets of 10 using 30 pounds for concentration curls. Next I did 3 sets of 8 using 30 pounds for forearm barbell raises. Lastly I did 3 sets of 8 using 110 for seated calve raises.
As a cool down I walked on the treadmill for 20 minutes at 4.4 mph using an incline of 15