Went to swim practice this morning and had a good workout. Then Ruth worked a half day and we lifted when I picked her up.

2500 Swim @ 00:55:00

Weight Training

CHEST
Bench Press 2x12 @ 65 lb
Chest Flyes 2x12 @ 25 lb dumbbells

SHOULDERS
Overhead Press 2x15 @ 20 lb dumbbells
Side and Front Raises 2x(2x8) @ 8 lb dumbbells

BACK
Seated Row Machine 2x12 @ 70 Machine
Lateral Pull Down 2x15 @ 60 Machine

BICEPS
Concentration Curls 2x15, 2x12 @ 17.5 lb Dumbbells

TRICEPS
2x12 Dips @ machine @ 110 lbs

LEGS
Abductor 2x12 @ 60 lb machine
Adductor 2x12 @ 70 lb machine
Hamstring 2x12 @ 50 lb machine
Lunges 2x12 @ 10 lb dumbells

CORE
3x5 situps (sides and front) slanted bench -- really HARD!
3x1 min Plank
2x12 Back Machine
2x15 Captain's Machine
3x5 leg raises (sides and front) slanted bench -- really HARD!