Had a great swim practice this morning. It is always nice to swim with Sarah :)

Swim Practice 2500 @ 01:00:00

Weight Training

CHEST
Bench Press 2x12 @ 60
Chest Flyes 2x15 @ 27.5 dumbbells

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x12 @ 6 dumbbells

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

BICEPS
Concentration Curls 1x12, 1x10 @ 20 dumbbells

TRICEPS
Assisted Dip 2x12

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

CORE
1x 12 center, 2x12 alternate side situp on slanted bench, 1x5 center
1x12 center, 2x8 Leg Up on Slanted Bench
Back 2x 12 @ 10 lb plate
Captain's Chair 2x15
Plank 3x 1 min
Side Plank with Rotation 2x .45 seconds