Week Four, Day 1

Decided to hit the gym first for 50 minutes, then see about running with Rocky afterwards.

Standing Dumbbell Curls: 4 sets/ 24 reps/ 20 lbs
Rear Delt: 2 sets/12 reps/ 40 lbs, 2 sets/ 12 reps/ 45 lbs
Barbell Bench Press: 2 sets/ 12 reps/ 65 lbs
Standing Tricep Cable Pulldown: 1 set/ 12 reps/ 40 lbs, 2 sets/ 12 reps/ 45 lbs, 1 set/ 12 reps/ 50 lbs
Concentration Curls: 3 sets/ 6 reps/ 25 lbs, 1 set/ 6 reps/ 25 lbs
Seated Chest Press: 1 set/ 12 reps/ 45 lbs, 1 set/ 12 reps/ 50 lbs, 1 set/ 12 reps/ 55 lbs, 1 set/ 12 reps/ 60 lbs
Standing Overhead Barbel Triceps Extension: 4 sets/ 12 reps/ 20 lbs
Fly Delt: 1 set/ 12 reps/ 40 lbs, 3 sets/ 12 reps/ 45 lbs

   What's sad, or hilarious is that when I went to do the barbell bench press I figured the bar was as heavy as the ones at Ivy Tech's gym so I thought it was 10-15 lbs. First I had put 50 lbs on there ( 25 lbs on each side), and knew immediately that I wasn't going to be able to lift it.... at least safely without a spot. I ended up putting 15 lbs on each side and it was just so difficult that I felt weak, glad that nobody else was in the gym at the time because I was embarrassed. Afterwards, I asked the guy at the desk how heavy the bar was by itself, it is 35 lbs by itself. So I was doing 65 lbs, still not as awesome as I'd like since back in 2011 I was benching 90 comfortably. My arms were also pretty sore after the curls, I am going to decide when one of those two are going to come first from now on.

  Afterwards I headed home (carefully), the roads are slick and icy and not only is my Tahoe not 4WD or even front wheel drive, but the back tires suck. I then changed my clothes and got Rocky ready for our run, I hadn't ran since Tuesday. It was 30 degrees with a feels like 24 but after last week's awfully freezing temps, this felt like summer. 
  Whether a car was driving towards us face on of r from behind us, I made sure that we stopped and got off to the side of the road.... just in case
  We ended up running 4.1 miles in 42:32 with an average pace 10:31 min/mile, I expected some aches and soreness but I think what I felt was mainly due to my legs trying to keep upright and stabilized. 
Laps/splits were:
Mile 1 - 11:07
Mile 2 - 10:20
Mile 3 - 10:19
.1       - 9:49

  I am ready for this crappy, cold weather to be over but I am hoping that I can get back to my running Tuesday without issues and avoid short distance races.