Today's Work-out Wednesday

A brisk walk in the 85 degree clear sky, slight breeze for 5 minutes. followed by a 16 minute run/jog...run for me Jog for Joe...LoL A brisk cool down walk for 5 minutes followed by the workout below: Lat Pull Down: 60 lbs 15 reps warmup 120 lbs 12 reps 3 sets Machine reverse close grip lat pulldown: 140 lbs 12 reps 3 sets Barbell bent-over row: 100 lbs 12 reps 3 sets Cable close-grip pulldown High-row: 100 lbs 12 reps 3 sets Cable seated low-row 150 lbs 12 reps 3 sets Drag curl (curl-bar) 40 lbs 15 reps warmup 60 lbs 12 reps 3 sets Alternate dumbell bicept curl (twist at top so pinky finger is by temple) 35 lbs - 12 reps - 3 sets Alternate Hammer Curl (up to pec) "gorilla curl" 40 lbs - 12 reps - 3 sets Seated Concentration Curl (by now your bicepts should be totally fatigued) 30 lbs - 12 reps (assisted up/slow down) 3 sets (don't let the weight just fall down) (second set I can get about 6 done unassisted...same with third) Standing Dumbell Calf raise (may need wrist straps so you don't drop the weights) 50 lbs - 20 reps warmup 100 lbs 12 reps x 3sets Single-leg Standing Calf raise 60 lbs - 12 reps x3 sets Alternate seated calf raise (careful placing weight on/above knees) 100 lbs - 12 reps x 3 sets ***SUPER SET ABS*** Cable kneeling twisting 75 lbs - 20 reps Bench Side Bridge (I hate this one, but its a good hate) 20 reps Wheel roll-out (I used to hate this one) 20 reps again 3 "super-sets" so the 45 seconds - 1 minute between sets starts after you complete the "Wheel roll-out" brisk 5 minute cooldown walk (drink your juice!) ***weights do NOT include the bar and collars otherwise known as Bull-Shit weight*** (tomorrow I plan on running hills....6-8 maybe more miles! will see how I feel) I'll post my calorie intake etc later....hey so far its below 3,000....