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March 1, 2013 (Morning)

Exercise Type: Run

Comments:
1200s. first 2 were madd slow and tough 3:57s. then it started snowing and we went faster 3:47s. 200s quick.
my lower back felt like it was seizing or something

weight room with Drew and Emil. showed them my shoulder routine. did 5x8 with 22.5lbs lateral raises, then a drop set with 15lbs i think. Added in a set of decline abs with 17.5lbs. then 35lb military press, seemed tougher than last week. did 3 sets, 2 of them needed rest pauses, then did a drop set w/ 20lbs. then rear delt flys w/ 12.5lbs, combined with cables which i felt really targetted the rear delts effectively