Wednesday- August 31, 2011

Weights:
Bench press 15, 12, 10, 8
Chest flys 3 x 12
Should press 3 x 12
Lateral Raise/Front Raise (Superset) 3 x 10
Lat Pull 3 x 12
Lawnmower pulls 3 x 12 (each arm)
Straight Bar Curls 3 x 12
Concentration Curls 3 x 12
Tricep kickbacks 3 x 12
Dips 3 x 12

Squats 3 x 10
Leg Extension 3 x 12
Leg Curl 3 x 12

15 Minutes of Ab/core work
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About 60 min

Swimming:
800 Swim
400 Kick
600 Pull
200 Drill

4 x 50 build @ 1:00
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2200 SCY
About 45 Min