Friday's Workout.

3 mile run 15 minutes stretching Biceps  Back The strength work was weak and not worth going into detail.

3 pm to 3:45 pm @ barbell club Incl DB Press before warmups 4 sets x 15 reps 50's 10 min warmup DB Flat Press High Incline DB Press Incline Discus Flyes Machine overhead press 1 Arm DB Laterals Hanging Leg raises Earl

Friday morning:  30 minutes elliptical Friday evening:  1 mile warm-up jog, 1 mile speed interval run, 1 mile cool-down jog, 1/2 mile walk