Wed, Apr-21-2010 Before breakfast
Only warmup was 1 set of 15 pushups and 12reps light weight on bench shoulder seems to be ok

Hips Good mornings 3x12 33#
Waist Incline Sit-up 3x12 (lower back a little noisy)

Back Front Pulldown 3x7 150# (much better at pull than push)
Shoulders Military Press 3x8 73# only 5 reps set on #3

Back Lying Row 4x10 120# (better at pull than push)
Chest Bench Press 3x8 115# (only 5 reps last set, crawled out from under bar)

Well, I guess this is where we are starting from
Time to quit, nice sunrise over lake, heading downstairs to eat breakfast, still LC.
Maybe will try some squats and dead lifts later today when I get back home from park.
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Went and did the trail/beach run/walk. My best times yet had a lot more energy. It must take 2 days to adjust to a low carb level. It was nice to have the MP3 player not go dead, forgot to change shoes though the slip ons are too loose for the down hills. The right ankle was a little sore 22mins out Marker17, also the left knee was tender for a while, no more leg stuff today.

HeartRate data:
Total Time 1:53 avg138 max170
Zones 11-21-22-42-3%
Bike to Park 12:57 124avg 157max
Outbound hike/run 41:40 147avg 170max
Return leg hike/run 46:06 135avg 167max
Bike back home 12:46 140avg 165max