It took me a very long time to warm up at swim practice this morning. My body felt like lead and I was POKEY. I am blaming it on last night's martini (only one but I have learned my lesson, coach).

Swim Practice 2300 @ 00:55:00

Weight Training

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x12 @ 8 dumbbells

CHEST
Bench Press 1x15, 1x12 @ 60
Chest Flyes 2x15 @ 30 dumbbells

BACK
Seated Row 2x15 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

TRICEPS
Assisted Dips 1x12, 1x8 @ 110 machine

BICEPS
Concentration Curls 1x12, 1x8 @ 20 dumbbells

LEGS

Abductor 2x15 @ 80 lb
Adductor 2x15 @ 90 lb
Hamstring 2x15 @ 55 lb
Lunges 2x15 @ 15 lb dumbbells