Today was cardio day, specifically, I ran 5k. This seems to be the Tuesday routine, although next week it'll change. The new workouts will be Monday/Tuesday, Thursday/Friday, so it looks like I'll be doing the longer runs on Wednesday/Saturday. That's fine with me, I really should be doing "long runs" on Saturday anyway.

So with that, I didn't break my 5k record, but I came close to matching it. Time: 28:30:68, coupled with walking back to work, 467 calories burned.

Today started the last week before switching programs. For some reason, everything seemed wrong. It's the same workout as last Monday, but with more weight and less time/reps. In the end, not only did I have to use the same amount of weight as last week, but I completed less reps, and was more tired... AND, my heart rate was higher than normal. I think during the weight workout it was 10 to 15 BPM higher than normal.

The upside is that because of the higher heart rate I burned more calories. I'm also enjoying being at the new place at lunch, hardly anyone's there. I think during my time there were 5 people in the whole place.

* Bench Press:
- Set 1: 6RM, 6 reps, sets to failure... 6 5
- Set 2: 6RM-15% of set 1, 6 reps, subsets of 3, sets until failure... 6 5 5, 6 2
- Set 3: 6RM-40% of set 1, reps to failure, subsets to failure, 10 10
* Static Curl, 1 rep per set, 30 second RM, 40lb dumbbell, 1 1 1
* Static Lying Triceps Extension, 1 rep per set, 30 second RM, 60lbs, 1 @ 22 secs, 55lbs, 2 @ 30 secs
* After weights, 25 min, 6mph run, 2.5 miles

Total 705 calories burned between weights & running! Woo!

Alright, I'm finally getting around to posting today's workout. :)

* Incline Dip... on a REAL dip station! It was a bit more difficult than my usual make-due dips. At any rate, 8 reps, sets until failure... 1 set of 8, 1 set of 5, 1 set of 4

* Incline Dumbbell Press, 12 to 20 reps, sets until failure... I never got to 20 reps though. 1 set of 12 @ 35lbs, 2 sets of 12 & 1 set of 6 @ 30lbs

* Swiss Ball Lying to Sitting Offset Dumbbell Curl... lie on back on a swiss ball, with dumbbells flat. Do a situp with dumbbells still flat, then curl them. That's one rep. 12 reps, sets until failure, 20lb dumbbells. 1 set of 12, 1 set of 8.

* Lying Triceps Extension to Close-Grip Bench Press... barbell over the head and back, 12 reps per set, sets until failure. After failure, bench press until failure. 55lbs, 1 set of 12, 1 set of 9 (lying triceps extension), 1 set of 11 (bench press).

35 minutes, 275 calories burned

Oh boy, look what I'm signed up for: my first 5k run! I'm a bit nervous, but excited all the same. Comparing my times, it looks like I wont crack the top 10, but who cares. There are also runs for the kids, and I'm thinking of signing my son & daughter up for them. They'll have fun, get t-shirts, and get into the zoo for free after.