Friday, January 16, 2009

Weights

Leg Press:
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Lunges)

Leg Curl:
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ dumbell uprights)

Calf Raises:
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Single leg calf raises)

Dumbell Shoulder Presses:
3 x 12

Standing Upright Rows:
3 x 12

Concentration Curls (Bicep):
3 x 12

Tricep Pulldown:
3 x 12


Thursday, January 15, 2009

Swim Workout at Mt. View

400 Swim
200 Kick
400 Pull
200 Drill

4 x 400 @ 7:30 
#1 First and last 25 Stroke, rest Free
#2 First and last 50 Stroke, rest Free
#3 First and last 75 Stroke, rest Free
#4 First and last 100 Stroke, rest Free

4 x 100 Free @ 1:30 (80% effort)
3 x 100 Kick @ 2:00
2 x 100 Free @ 1:30 (90% effort)
1 x 100 Kick @ 2:00

200 EZ Warmdown
_____________________
4000 SCY
About 75 minutes

Tuesday, January 13, 2009

Weights & Cardio

Incline Bench (Chest):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Chest Flys)

Dumbell Shoulder Presses (Shoulders):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Lateral Raises)

Lat Pulldowns (Back):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Rows)

French Curls (Triceps):
1 x 15
1 x 12
1 x 10
1 x 8 
1 x 15 (Superset w/ Tricep Kickbacks)

Hammer Curls (Biceps):
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Concentration Curls)

Shoulder Shrugs on Smith Press (Traps)
1 x 15
1 x 15
1 x 12

20 Minutes on Eliptical
Vary intensity

Monday, January 12, 2009

Swim Workout at Mt. View

Finally got around to going back to a "real" pool. That dinky, shallow, hot YMCA pool drives me nuts. So I went over to Mountain View today, MUCH MUCH better.

800 Swim
600 Kick
400 Pull
200 Drill

2 x 100 Free (85%)  1:20
200 Kick w/ Fins  :15 rest
200 Pull  :15 rest
2 x 100 IM (85%)  1:30
200 Kick w/ Fins  :15 rest
200 Pull  :15 rest
2 x 100 Free (85%)  1:20
200 Kick w/Fins  :15 rest
200 Pull  :15 rest

200 EZ Warmdown
_____________________
4000 SCY
About 75 minutes