Notes
run/walk home back up Chain Lk Rd. hill after w/o. total for w/o run/walk 70 mins.. 101/164 365k. add run before gym= 120 minutes 840k.
w/o: stretch, 75 crunches (abs) 60 pushups-reg.+ med. ball+ traveling with ball (shoulders, back) straight leg pull ups (shoulders, back biceps) dips (triceps, shoulders, back) superset-curls, tri pushdowns (biceps, triceps) cable flys (chest, biceps) lat pulldowns w/cable kneeling on floor (back, lats, shoulders, biceps) more pullups/dips
bench press (chest, shoulders, back) db press (chest, shoulders, back).
ok w/o not too strenuous, moderate weights. did not push it too hard.