07/22/08 dryland

5 AM
Stepper for 22 minutes. 2 min warmup, 18 min mod->hard, 2 min wd.
Avg pulse 136, Avg Watts: 141.
I don't know if the pulse that the machine takes is accurate.

9 PM
Stepper for 15 more minutes. 2 min warmup/warmdown. 13 min mod->hard.
On the very steep parts of the program, I was around 270 watts and 145 hr.
Bench (Smith): 11 x 145, 8 x 155, 6(+2) x 165, 6 x 135
Lat pull-down: 7 x 115, 12 x 95, 10 x 105
Military (Smith): 10 x 105, 6 x 115, 4 x 105, 6 x 95
Db lateral raise: 3 x 10 x 10
Db rows: 10 x 30, 10 x 35, 10 x 40