July 20 2009…Good Work out

Well its Monday and time to really concentrate on the gym. I managed to hit the gym and get out for a good walk during my break, even though it was super HOT!

First Break Walk
.83 miles
Roughly 15 minutes

After work I headed off to the gym and have a really good effort.

Chest/Tri’s

Flat BB Bench Press 135X12
155X10
185X10
205X7
225X4

Hammer Strength Iso-
Incline (Start weight 7lb) 98X12
118X8
148X7

Cable Crosses 40X10
45X10
50X8

Double Pulley Triceps
Press downs 60x12
70X10
80X8

Triceps Rope Extensions 50X12
60X10

Then did some really minor HIT training For 9 minutes and .60 miles on the treadmill.

Speed Time Incline
3.0 1.5m 0.0
6.0 1.0m 0.0
3.0 1.5m 1.0
6.0 1.0m 1.0
3.0 1.5m 1.5
6.0 1.0 1.5
3.0 1.5 1.5

This gets my daily mile total up too 1.83

I also reached my water drinking goal by drinking 156 oz, my goal was 140oz.