08 February 2009

Sunday's Workout

Wife made some scrambled eggs with some apple sausages this morning, 2 cups of coffee while reading the Sunday paper and listening to the Arod steroid debacle. How the commisioner of baseball (Bud Selig) has kept his job so long is a mystery to me.

Anyway, cruised to the gym for a more traditional workout to change things up.

Did a ss cardio run for a change of pace and to see what my 5k time looks like these days after a solid month of nothing but interval sprints. Covered 3.0 miles in 21:10 and 5k in 21:50. Still have that goal to break 20 minutes for a 5k during a race. Personal best was around 20:10 during the Clifton Park Stampede in the 1993 time frame.

Moved on to exercises and tried to perform the reps as quickly as possible.
Bench press: 135x12, 145x10, 155x7, 165x4, 175x2
Squats: 135, did a few reps, but the knee was acting up, so abandoned that exercise, followed by lunges, but same story.
DB press: 40x12, 45x10, 50x8, 55x6, 60x3
Super burpees: 3 sets of 5 - these are tough
Ab solo - basically lauching a 9lb medicine ball into a target while moving from laying back to a sitting position. Did about 3 sets of 10.

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