Today's Training:
Run: 4.5 miles
OHP: 1x5x45, 1x5x65 then with good form do as many as you can leaving one in the tank.
1x25x95
1x22x95
C/S Rear Delt Raise: 1x5x8 followed by 2 sets w/ the 24 lb kettle bells.
Set 1=20
Set 2=17
DB Lateral Raise: 1x5x10;1x5x20
Then using the 30 lb DB
Set 1=22
Set 2=21
Lat Pulldown: V handle
1x5x100
then with 130 lb
Set 1=18 reps
Set 2=20 reps
C/S Row on the Long handled Chest supported Row
2x5x10
then using 55 lbs
Set 1=18 reps
Set 2=15 reps
DB Curls: 1x5x15
Then using 25's
Set 1= 22 reps
Set 2= 20 reps
Concentration Curls: 2x20x25