Was late to the gym and only had 45 min to work with. So to punish myself, I went home afterwards and ran for 4.5 miles, half of that on the beach.
Dumbbell Shoulder Press (seated): 50*5*1, 60*5*2, 65*4*2
Smith Machine Shoulder Press (seated): 135*5*1, 155*4*3
Weighted Pull Ups: BW*8*1, (BW+25)*8*2
Pull Downs: 180*8*3
Shoulder Flys: 25*8*3
Abs:3 sets
Smith Machine Shoulder Press (seated): 135*5*1, 155*4*3
Weighted Pull Ups: BW*8*1, (BW+25)*8*2
Pull Downs: 180*8*3
Shoulder Flys: 25*8*3
Abs:3 sets
Cardio: Ran 4.5 miles: approx 2.0 in sand along waters edge, 2.5 on paved path. Tide was coming in so there was no good "hard" sand, it was all dry or getting fresh waves, so it was very soft. My foot got hit by a wave and I ran home with a wet, soggy shoe.
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