Weight Training

It's another Friday gym workout!

Warmup, w/45lb barbell, 3 sets of 5
Overhead Barbell Squats
Barbell Squats
Good Mornings
Alternating Lunges
Deadlift
Romanian Deadlift

Workout
Barbell Bench Press, 3x25x65lbs
Seated Cable Rows, 3x25x105lbs
Squats, 3x25x85lbs
Dumbbell Military Press, 3x25x(2x15lbs)
Lunges, 3x25x(2x15lbs)
Front Raises, 3x25x(2x8lbs)
Plank, 2 minutes

45 minutes, 280 calories burned

Tomorrow's a 12-mile long run.

From Twitter 02-11-2010

• 03:02:55: New post on my blog: From Twitter 02-10-2010: 03:02:59: New post on my blog: From Twitter 02-09-2010: 00:29:24: Qu... http://bit.ly/dzIEVX
  
• 07:16:47: Wt: 175.2, RHR: 48, BF: 17.2% #myhealthstats #fb
  
• 07:39:57: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 08:45:10: People: When HR sends an "IMPORTANT REMINDER" not to do something that someone just got fired for, don't Reply to All and say, "10-4". Thx.
  
• 08:51:44: Oh so check this out guys, someone posted this as a response to my workout on FB: "how long are you gonna do this? Great workout though!"
  
• 08:52:40: I put a lot of thought into my response: "I'm going to do this until I've done it for longer than I didn't." This will confuse her.
  
• 09:31:42: I'm laughing at the superior intellect.
  
• 09:58:21: I hate when you have an idea of how someone looks based on their avatar, only to see the larger avatar and realize they look different.
  
• 09:58:42: The person in question is @RunnerDude_, if you must know. :-D
  
• 10:49:06: Greg to the rescue! I just fixed the marketing woman's stapler.
  
• 11:18:07: Yet another tech support oddity. Woman said her headset was poking her. Come to find out there was a staple sticking out of it.
  
• 12:12:34: http://gregchance.blogspot.com/2010/02/2010-san-francisco-kaiser-half-marathon.html
  
• 12:13:01: Huh. Didn't expect it to do that. :)
  
• 14:35:23: Ran 6 mi (9:17,8:47,9:09,9:14,9:36,10:35) in 56:37, 9:26/mi average, 656 calories burned - http://bit.ly/9FJMmk
  
• 15:19:26: 5 other runners, , girl that works at Shell waving from her truck, crew ripping up asphalt on the side I usually run *grumble* #seenonmyrun
  
• 15:46:13: MapMyRun.com: Updated Tempo Run - 6 Miles. 840 (kcal). 6.00 mi.. 01:56:11
  
• 15:46:41: MapMyRun.com: Updated Tempo Run - 6 Miles. 658 (kcal). 6.00 mi.. 01:56:11
  
• 15:47:02: GAH! That's not right.
  
• 15:47:34: MapMyRun.com: Updated Tempo Run - 6 Miles. 658 (kcal). 6.00 mi.. :56:11
  
• 15:47:44: There we go. It was 56 minutes, not an hour and 56 minutes. :)
  
• 17:50:31: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 18:14:29: I just ousted @angdrc as the mayor of Fleet Feet Sports on @foursquare! http://4sq.com/5gEF7A
  
• 18:14:30: I'm at Fleet Feet Sports (2311 J St, btw 23 St & 24th St, Sacramento). http://4sq.com/5gEF7A
  
• 20:49:31: Yet another site for your repository Ali: http://bit.ly/5EjBOh @alitherunner
  
• 23:19:40: New post on my blog: Tempo Run - 6 miles: Wow. Today's run was so good, I barely know where to begin. Mentally, ... http://bit.ly/b1g46g
  
• 23:29:06: MapMyRun.com: Updated Tempo Run - 6 Miles. 658 (kcal). 6.00 mi.. 00:56:11
  

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