WHEW! The workouts have changed again. This time it's the last 4 weeks of the program, focusing on "arm & chest specialization". After I was done with this one, as I was carrying my lunch to my desk, my arm & hand were shaking.

Warmup, 3 sets of 5 reps, w/45lb bar
* Overhead Squat
* Squat
* Good Morning
* Barbell Lunge
* Romanian Deadlift
* Bent-Over Row

Workout
These three were a 3-exercise circuit
* Isometric Bench Press, 65lbs, 3 sets of 40 seconds (hold weight 4 inches above chest for 40 seconds)
* External Rotation, 20lbs, 3 sets of 8
* Incline Fly to Press, 30lb dumbbells, perform 10 reps of fly, then 8 reps of press, until failure; 3 sets of 10 flies, 2 sets of 10 presses with 1 set of 4

Final two are a circuit
* Three-stop Decline Dumbbell, 20lb dumbbells, 3 sets of 1 3-step rep (rotate dumbbells, hold for 10 seconds at 3 different places)
* Incline Hammer Curl, 20lb dumbbells, slow curls of 5 seconds up, 5 seconds down, 2 sets of 8, 1 set of 7, 1 set of 6

48 minutes, 229 calories burned

Today's workout went well, but man... my body was DRAGGING for the jog afterwards! It's weird too, because the workout itself wasn't all that exhausting. Must be Fridayitis. :)

Warmup, 3 sets of 5 reps, w/45lb bar
* Overhead Squat
* Squat
* Good Morning
* Barbell Lunge
* Romanian Deadlift
* Bent-Over Row

Workout
* Chin-ups, 2 sets of 3, 4 sets of 2
* Dips, 6 sets of 6

Calories burned: 92

30-minute jog, calories burned: 328

Total calories burned: 420

Nice day though!

2.5-mile jog today... 24:30:57, just over 6mph... 309 calories burned according to the HRM.

WOO!

I finally got to go jogging today and try out my new running shoes. What a difference! I don't usually feel discomfort, but I'm pretty aware of my feet and how they feel in the shoes. But with these things? It was like I barely knew my feet were there. My feet themselves felt like I was sitting still, or at very least just barely walking. The rest of my body was a different story of course, hehe.

But I gotta say, check them out if you want some comfortable running shoes. 25 minute jog, 276 calories burned.

Greg