Got Stronger AND Faster and hit a monthly goal last night.  Ballersauce.

Chest Press: 45 bilateral, 45 isometric, 50 isometric
Incline Press: 25 iso, 30 iso, 35 iso (all as fast as possible)
Decline Press: 45i, 55i, 60i
Chest Fly 30, 25, 20, 15 @ 5 reps each, no rest.  Then, 25, 20, 15 for 5 reps each.
Alternating for three rounds:
(10 decline pushups, 15s hold hands on a medicine ball, elbows bent in a plank position [work core and triceps])
Tricep dips: 5, 3 1/2, 2 1/2
Run: 1 mi at 10 mph, 1% grade. MONTH GOAL.  That's one off the list.  Awesome.  I felt good doing it too.  My cardio was good enough that I didn't get tired really, but my legs were weird.  I came down with my knees relatively locked too many times.  I don't know if that was a form thing or a tired thing or what, but it made me a little nervous I'd come down hard and something would snap or i'd hurt my foot or leg or any of a million terrifying things.  BUT, none of that happened, and I finished my mile in 6:01 or something (the treadmill includes the distance spent getting up to speed, otherwise it would have obviously been just a regular 6 minute mile) and got my protein shake in me.  Awesome.

Doin' Work
~#28