Back and Bicept

Weight
151lbs

EZ Bar Curl
75lbs 21
65lbs 21

Pulldown
150lbs 10
130lbs 10

DB Hammer Curl
40lbs 10 (per arm)
35lbs 10

45 degree Good Morning
25lbs 12
25lbs 12

Cable Curl (high)
52.5lbs 10
50lbs 10

Pullups Forehand (wide)
7
5

Concentration Curl
30lbs 10
25lbs 10

Pulldown Undergrip
145lbs 10
130lbs 8

Hanging Curl
20
20

Incline Crunch
100
110

Chest and Tricep

Weight
150lbs

Barbell Bench
175lbs 6
155lbs 6

French Press
85lbs 8
85lbs 6

DB Incline
65lbs 7
65lbs 6

Dips
12
11

Decline DB Bench
65lbs 8
60lbs 7

Rope Pulldown
105lbs 10
105lbs 8

Machine Fly
105lbs 10
105lbs 10

DB Kickback

22.5lbs 12 (per arm)
25lbs 12 (per arm)

Hanging Crunch 

20

20

Decline Crunch 

80 

90

Stretch
60 second chest stretch with 45lbs DB
60lbs tricept stretch

Back and Bicepts

Weight

151lbs

EZ Bar Curl

75lbs 21

75lbs 21

Pulldown

145lbs 10

130lbs 8

DB Hammer Curl

40lbs 10 (per arm)

35lbs 10

Bentover Row

115lbs 10

125lbs 10

Cable Curl  (high)

50lbs 10

55lbs 5 -> 45lbs 3

Pullups Forehand (wide)

5

3

Concentration Curl

30lbs 10

25lbs 10

Pulldown Undergrip

145lbs 10

130lbs 8

Hanging Curl

20

20

Incline Crunch

70

80

Hanging Stretch 

60 sec

Bicept Stretch

60 sec

Run for Central Park

I didn't expect to feel that great this race as I only ran once all week and my lower back was sore from lifting the day before.  After the second mile of the four mile race I got a side cramp (haven't had that for a long long time) and I think it was partially due to my back being so stiff.  I was running right around a 6 min per mile pace but slowed down the last mile and a half with the side cramp and stiff back bothering me.  I can also feel I'm losing endurance only running one or two days a week the last 3 weeks now, here is the RESULTS.

Chest and Tricep

One chest set then one tricept set, rapid switching with little rest, repeat with stretching at the end.  New workout format and first time lifting this week made this one a bit of a learning experience with the weights.

Weight

149lbs

Barbell Bench

175lbs 5+2

145lbs 8

French Press

85lbs 7+1

65lbs 10

DB Incline

75lbs 5

55lbs 10

Dips

11

12

Decline DB Bench

65lbs 6

50lbs 10

Rope Pulldown

100lbs 9

100lbs 8

Machine Fly

100lbs 10

100lbs 8

DB Kickback

15lbs 12 (per arm)

20lbs 12 (per arm)

Abs

hanging crunch 20, 20

decline crunch 60, 70

Stretch

60 second chest stretch with 45lbs DB

60lbs tricept stretch

Hill Run

Another fartlek hill run at Fort Tyron Park.  Fast segments were two on the entrance to back woods and one up the hill in the back woods for a total of three laps on the high loop.

Hill Run

5.57 Mile hill run with two loops around Fort Tyron Park (high loop).  Twice up the brutal hill, fartlek run with fast segments from the entrance of the park to the back woods.

NYRR Naples New York Park to Park (Dash and Splash)

I ran in the NYRR Naples Dash and Splash, 10K race, which included a swim in the big Central Park swimming pool after the race.  When I got to the pool (as early as I could) I was one of only 3 people there, and left before the rush of people to get home and get back to studying for the boards. I didn't plan on running too hard as I only slept 2 hours the night before, had only ran once this week, and it was pretty hot in the morning.  I finished without falling asleep, felt fine afterwards, and had fun so I can't complain about the result.

NJ Long Path

A long hot run through the rough trail that is the NJ Long Path.  I went to the Greenbrook Sanctuary before turning around as I wanted to make it a 15 mile run.  There are a few areas that the terrain makes running fast impossible.  I took along my camera phone (Motorola Razr) and got some shots of the wildlife and scenery.

Two of the many (about 8) deer I saw along the way.  One of the deer was startled by me and ran into a big metal fence and fell right in front of me.  It then scrambled back to its feet and ran the other way.



This is the view at the end of my journey north on the long path before turning back, at the Greenbrook Sanctuary entrance by the Lost Brook Preserve.

Views from the cliffs...


I saw some strange large animals running up through woods along the path in front of me and I gave chase.  Turns out they were turkeys and I got really close to them and took a picture before they ran into the thicker part of the woods.




More views from the cliffs along the Jersey shore of the Hudson River...