workout: 45 minutes cross training on the bike. 30 push-ups, pull-ups, chin-ups, dumbbell curls, reverse curls, hammer curls, shoulder press, over head tri-cep extensions, tri-cep kick backs.
Today was about just getting a lighter workout in with the speed work that was done yesterday, giving the legs a rest is important especially with the miles I will be logging this Sunday and Monday coming up. There are a couple of long runs that I am going to go with on back to back days, a 10 miler on Sunday and a 15 miler on Monday. As for the actual weighted workout today, I used a very light set of dumbbells for all the bicep, tricep and shoulder work, 12 pound dumbbells is all I used. I did a set of 30 straight for each exercise. Then for the pull-ups and chin-ups I did 3 sets of 10 for each one on the iron gym pull up bar.