Ran 3 miles today slow 38 minutes

Hit the gym this afternoon

Bench 135lb for 20 reps, 155lb for 15 reps, 225lb for 8 reps, 135lb for 15 reps

Squats 155lb for 20 reps, 195lb for 15 reps, 205 for 15 reps, 225 for 10 reps, 245lb for 10 reps.

over head press 85lb for 15 reps, 105lb for 15 reps, 125lb 10 reps, 135lb 7 reps.

Dumbbell Rows 75lb for 15 reps, 80lb for 12 reps, 85lb for 10 reps, 90lb for 10 reps.

Dumbbell Shrugs 80lb for 15 reps, 90lb for 13 reps, 100lb for 9 reps.

Eat Fish, Wear Grundens, Drink Alaskan.