Week Ten, Day 3

  Okie dokey, I am sick of these scattered thunderstorms damn it. This morning was fine, but this afternoon was a sneaky little b*tch.
  Anyways, this morning it was 63 degrees with 83% humidity. Rocky isn't acclimating very quickly and was lagging towards the final mile of our 5 mile run. We ran it in 50:47 with an average pace of 10:09 min/mile, uneventful really.
Laps/splits:
Mile 1 - 11:04
Mile 2 - 10:07
Mile 3 - 10:03
Mile 4 - 10:00
Mile 5 - 9:31

After my run this morning, I headed to the gym for an hour and 6 minutes to focus on the Biceps, triceps and chest.

Standing Dumbbell Curls: 22.5lbsX20lbs, 25lbsX12reps, 22.5lbsX20reps, 25lbsX12reps, 22.5lbsX20reps, 25lbsX12reps
Tricep Dumbbell Kickback: 6 sets/ 12 reps/ 15 lbs
Loaded Plate Chest Press: 60lbsX12reps, 70lbsX12reps, 60lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX10reps
Fly Delt: 55lbsX15reps, 60lbsX12reps, 55lbsX15reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Triceps Extensions: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps
Standing Barbell Curls: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps
Seated Press: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX9reps

Standing Triceps Cable Pull Down: 60lbsX12reps, 70lbsX6reps, 60lbsX10reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps

Then later this afternoon I decided to take Dorian for a 2-3 mile run that ended at 1 mile because of lightning and rain but 5 minutes after we were headed home it was gone.... but I will not take chances like that with my son.