Back to work today after a good break. Went for a swim at 24 because swim team practice does not resume until tomorrow morning. Did a very easy short swim.

Swim 1000 @ 00:30:00

Then went to 24 at lunch to lift weights. For the new year, I increased as many weights as I could and was suprised that I could handle the extra resistence. Guess I am not working as hard as I thought I was :)

Weight Training

CHEST
Bench Press 2x12 @ 50
Chest Flyes 2x12 @ 25 dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 dumbbells
Shoulder raise side and front 2x14 @ 5 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x12 @ 60 machine

BICEPS
Concentration Curls 2x15 @ 20 dumbbells

TRICEPS
Assisted Dip 2x12

LEGS
Abductor 2x12 @ 70 lb
Adductor 2x12 @ 80 lb
Hamstring 2x12 @ 55 lb
2x15 Lunges with 15 lb dumbbells

CORE
1x 12 center, 2x8 side situp on slanted bench
1x12 center, 2x8 Leg Up on Slanted Bench
Back 2x 12 @ 5 lb plate
Captain's Chair 2x15
Plank 3x 1 min
Side Plank with Rotation 2x .45 seconds