Week Nine, Day 5

  This morning was quite eventful, I woke up to my alarm at 3 AM to notice it was not only raining cats and dogs but that included lightning and thunder (love that stuff, except when I want to run damn it). So I laid back down in bed and waited until 4 AM to go to the gym, and this morning was focused on the back for an hour and 6 minutes.

Cable Lat Pull Down: 70lbsX10reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 75lbsX8reps
One Arm Bent Over Dumbbell Row: 35lbsX12reps, 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps, 35lbsX12reps
Underhand Seated Cable Row: 6 sets/ 8 reps/ 60 lbs
Parallel Grip Lat Pull Down: 60lbsX12reps, 60lbsX12reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Rear Delt: 45lbsX12reps, 40lbsX12reps, 45lbsX12reps, 40lbsX12reps, 45lbsX12reps, 40lbsX12reps
Seated Cable Row: 70lbsX8reps, 60lbsX10reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 70lbsX8reps

Machine Pull Down: 80lbsX12reps, 90lbsX10reps, 80lbsX12reps, 90lbsX10reps, 80lbsX12reps, 90lbsX10reps

 By the time I walked out of the gym it was no longer thundering and I didn't see any lightning so I decided that I would get home and change my clothes, then Rocky and I would go for a run. It was either going to be 3 or 4 miles and pretty easy, but I wasn't expecting the stupid dog around mile 1.5 all the way until mile 2.6....... and I can honestly say I am getting sick of loose dogs. Now I've been lucky enough in that I haven't been attacked by a dog (yet), but it's pretty damn annoying when a dog decides to tag along behind us causing Rocky to slow down and focus on the dog. Nothing like already being tired and then having to drag 60 lbs behind me, I am seriously considering a pellet gun, taser or my Ruger 40C because I am sick of this crap damn it. The dog looked to be a German Shorthaired Pointer, not much older than 6-8 months old, he had an orange collar on him (one of those collars idiots put on dog they use to hunt). I guess this weekend Rocky and I will take the routes we don't normally take, but so far we haven't had any loose dog issues so looks like it's going to be those.
  Rocky and I ran 4 miles in 39:15 with an average pace of 9:48 min/mile, even with me stopping around mile 2.3 for almost a minute without pausing the garmin and yelling at the stupid dog.

Laps/splits were:
Mile 1 - 10:42
Mile 2 - 9:52
Mile 3 - 9:23
Mile 4 - 9:17