Day 3- Shoulders, Arms and Some Ab Ribber X

Woke up this morning and felt very sore, maybe it was the 8 miles I ran yesterday combined with feeling the chest and back workout from Monday (When first starting a new workout my body usually is fine the next day, but the second day after the workout I'm pretty sore).  Anyway on to Day 3, I was strict on my diet today and made sure at as healthy as possible.  Peformed the workout this evening around 6pm.  Now on to the workout log below.

Shoulders & Arms
                                               

Alternate Shoulder Presses 10x25lb 10x30lb
In n' Out Curls 16x20lb 16x20lb
Tricep Kickbacks 10x12lb 10x15lb

Swimmers Press 10x25lb 10x25lb
Concentration Curls 10x20lb 10x20lb
Chair Dips 35 dips 30 dips

Upright Rows 10x20lb 8x25lb
Static Curls 16x25 16x25
Flip-Grip Kickbacks 10x10lb 8x10lb

Seated Shoulder Flys 16x15lb 16x15lb
Crouching Cohen Curls 10x20lb, 5x15lb 8x20lb, 6x15lb
Tricep Extensions 10x20 8x25lb

Lat Raises 16x10lb 16x10lb
Congdon Curls 8x25lb, 3x20lb 8x25lb, 3x20lb
Side Tri-Rises 25 per side 30 per side

Ab Ripper X- Completed the ab ripper, still haven't done every single ab rep as I have to take some breaks.  The hardest for me are the backwards bicycles (I have no coordination on these so I just do them till I can't then do regular bicycles) and the Pfifer Scissors.  Felt great to complete both workouts back to back.

Here are the results from my heart rate monitor.

Duration: 1 hr 15 minutes
Calories: 468
60% Fat Burned
Heart Rate Max: 145  77%
Heart Rate Avg: 108   57%

Day 3 Done, next up Yoga. I've never been able to do the full hour and a half of yoga as I'm not very flexible and some of the positions are pretty tough to do.  I'll just do my best tomorrow.

Good Night.