Workout 100614

Warm-up: 20 minutes on the stationary bike; 10 minutes stretching

Lifting: 4 x 7 x 145# Lat pull-downs; 1 x 15 x 45# + 1 x 10 x 115# + 3 x 7 x 145# bench press; 3 x 21 x 40# three/seven arm curls; 4 x 12 x 50# seated heal raise; 4 x 7 x 60# single leg extensions; 3 x 7 x 50# single leg curls.

Warmdown: 6 x 50 meter strides; 10 minute stretch

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