Shoulders and Arms

1st set:
Alternating Shoulder Presses: 12 reps/12 lbs
In & Out Bicep Curls: 16 reps/12 lbs
Two Arm Tricep Kickbacks: 10 reps/10 lbs
2nd set:
Alternating Shoulder Presses: 14 reps/12 lbs
In & Out Bicep Curls: 16 reps/12 lbs
Two Arm Tricep Kickbacks: 10 reps/10 lbs
3rd set:
Deep Swimmers Presses: 12 reps/12 lbs
Full Supination Concentration Curl: 10 reps/12 lbs
Chair Dips: 25
4th set:
Deep Swimmers Presses: 10 reps/12 lbs (wasnt happy w/that little of reps for myself:(
Full Supination concentration Curl: 11 reps/12 lbs
Chair Dips: 25
5th set:
Upright Rows: 14 reps/12 lbs
Static Arm Curls: 16 reps/12 lbs
Flip Grip Twist Kickbacks: 18 reps/5 lbs
6th set:
Upright Rows: 14 reps/12 lbs
Static Arm Curls: 16 reps/12 lbs
Flip Grip Twist Kickbacks: 16 reps/5 lbs
7th set:
Seated Two Angle Shoulder Flys: 16 reps/10 lbs
Crouching Cohen Curls: 10 reps/12 lbs
Lying Down Tricep Extensions: 10 reps/12 lbs
8th set:
Seated Two Angle Shoulder Flys: 16 reps/10 lbs
Crouching Cohen Curls: 10 reps/12 lbs
Lying Down Tricep Extensions: 8 reps/12 lbs
BONUS ROUNDS:
In and Out Straight Arm Shoulder Flys: 20 reps/5 lbs
Congdon Curls: 10 reps/15 lbs
Side Tri-Rises: 12
In and Out Straight Arm Shoulder Flys: 20 reps/5 lbs
Congdon Curls: 10 reps/15lbs
Side Tri-Rises: 12

I only got halfway through my ab workout today...Walker woke up just as I was starting it, and I wasnt able to finish because he was ready to EAT!!! Yesterday I did 5 miles and tomorrow is my long run, 8 miles! yay!!!! My arms are VERY tired from the workout and I have a feeling they are going to be pretty darn sore!!!! As for dinner tonight, we just had good ol' spaghetti!!! Greenbeans, cesar salad and wheat french bread...BUT Walker ATE most of my plate so I was hungry about an hour ago...so I had me a bowl of granola! yum!!! (maybe I should go do some jumping jacks to work that off! ha!)