i tOo dream america.

runLO: 4 miles. 30 min. hit the mill tOday cuz i ran Out Of sunlight and the weather was lOokin kinda raw. legs are feeling better. cardiO is imprOving even thO i struggled thrOugh the run. i think that it was mainly boredOm. i HATE running On treadmills but the shOw must gO On...

the pump: bi's and tri's. 3 x crazy 7's On curls. 3 x hammer curls w. 40 lb. dumbbells. 3 x flex curls w. 25 lb. 3 x rOpe curl w 110 lbs. 3 x tricep pull dOwn w. 110 lbs. 3 x single arm rOpe extensiOns w. 40 lbs. 3 x triangle pushups burn Out. 3 x tri extensions w. 15 lbs. pyramid abs starting at 7 (meaning that yOu dO 7 sit ups with bOth legs bent (a regular sit up). then seven with One leg flat and One bent. then switching legs. then bOth legs flat. then 6 Of each all the way dOwn tO One. it sOunds easy but it aint. try it if yOu need a new ab wOrkOut. 3 x prOne stability while partner kicks blue ball.