It's Independence Day

I noticed my legs were slightly sore from yesterday's run. The weight room was in its normal disarray from the previous day's meatheads. Despite the soreness and 15 minutes racking up weights, I managed to do the following for this morning's workout:

• Chinup (40 lb)
• Dumbbell Bench Press (65 lb)
• Front Squatt (120 lb)
• Dips (40 lb)

I'm beginning to noticed that it's getting easier to do the chinups and dips with 40 Ib.

After finishing the above, I did supersets of chest presses and rows using the Hammer Strength machines. For the bench press sets, I used the following scheme:

• Set #1 - 3 rep of 170 lb
  
• Set #2 - 10 reps of 150 lb
• Set #3 - 3 rep of 180 lb
• Set #4 - 20 reps of 120 lb
• Set #5 - 1 rep of 200 lb
• Set #6 - 30 reps of 100 lb

For the machine row sets, a similar scheme was used:

• Set #1 - 3 rep of 230 lb
  
• Set #2 - 10 reps of 180 lb
• Set #3 - 3 rep of 240 lb
• Set #4 - 20 reps of 160 lb
• Set #5 - 1 rep of 250 lb
• Set #6 - 30 reps of 140 lb

I finished everything with a 50 minute run on the treadmill (2% incline) for a distance of 6.6 miles. Although this morning was would have been great for outdoor running, I've found that the treadmill is a useful tool for running at faster paces that I might not be able to reach out on the road.