Thursday - Jan. 17

Jump Rope - 2 minutes

4x 25 - warm-up lifts
 - #1 Incline DB @ 35#
 - N. Pulldown @ 70#
 - Lat. Raise @ 5#

4x 25
 - DB Kickback @ 7.5#
 - FatGripz DB Curl @ 10#
 - MedBall Twist @ 12#

Bench Press
 10x 45, 135, 185, 185, 185#
Pullup - 2" bar
 x8, 8, 8, 8, 8
Decline Situp @ #2
 x25, 25, 25, 25, 25

#2 Incline DB
 10x 55, 60#
Reverse Grip Pullup - 2" bar
 x8, 8
Ab Wheel
 x8, 8

Client, Lunch......

Treadmill
 - 12 minutes
 - 2.0% incline and 7.5 mph
 - 1.48 miles
 - aveHR 146
 - maxHR 159

Rolling Thunder (r/l)
10x 90#
 5x 135#
 6x 5 @ 185# on 3:00 timer
 - left arm good, right arm failed to get full lifts after 3.5 sets

After Work.....

Trail Run
 - Wooster Memorial Park
 - 7.43 miles
 - 1:20:18
 - 10:48 pace
 - 949 ft. of elevation