A Very Short Run and Some Weight Training

Workout

July 13, Monday
4:08 p.m. CT
Warm up: .5 mile walk
1 mile run @5.8 mph
Treadmill 1%
HR ave 146, max 156
Shoes: Pegasus 25

Weight Training (dumbbells)
Took about an hour
HR ave 93, max 135

Bench Press: 1x10x{15,20,25}, 1x2x30, 1x10x{20,15}
Bent Over Rows: 1x10x{15,20,25,20,15}
Flys: 1x10x{10,12,15,12,10}
Bent Over Reverse Flys: 1x10x5, 2x10x7 ... really don't like these + they bother left shoulder a little
Lateral Raises: 1x10x{5,7,8,7,5}
Pullovers: 1x6x15 (single dumbbell) ... really bothered my left shoulder, so I stopped
Bicep Curls: 1x10x{10,15}, 1x6x20, 1x10x{15,10}
Triceps Kickbacks: 1x10x5, 3x10x7, 1x10x5
Seated Situps: 3x15 worked in between some of the above sets
Split Lunges: 1x10 each side

Will eventually add a lot more leg work in and add a few more upper body sets, moving to a split routine versus all upper body on one day. I feel good now, even with doing 5 sets [for the most part] per exercise, but can tell my triceps are going to be sore.

Food

My Food Diary on CalorieKing.com

Morning Stats

weight: 146.2
bf: 30%
pulse: 48
bp: 115/66
bg: 89