My shoulders and legs are aching a bit from yesterday so swimming was not completely easy. However, Sarah swim today so that always makes things better!

2300 Swim Practice @ 00:50:00
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So for weight training today, I mixed up the order to do my core first and will now list my weights in the order I do them. I am also color-coding my workout and RED will indicate if I went up in weights and BLUE will indicate if I went down.

Weight Training

CORE
3 x 1:00 Plank
1 x :45 Plank with Rotation each side
2x15 Captain's Chair
1x 12 center, 1x8 each side situp on slanted bench, 1x5 center
1x12 center, 1x8 each side Leg Up on Slanted Bench
Back 2x 15 @ 10 lb plate


SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x16 @ 6 dumbbells


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

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

BICEPS
Concentration Curls 1x13, 1x12 @ 20 dumbbells

TRICEPS
Kick Backs 2x15 @ 10 dumbbels

LEGS
Lunges 2x15 @ 10 lb dumbbells (legs tired from yesterday)
Abductor 2x15 @ 70 lb
Adductor 2x15 @ 90 lb
Hamstring 2x12 @ 55 lb
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Went for a fun aerobic run with Katie after work around Greenlake. Did not have my HR monitor and we tried to keep it aerobic -- until she went too fast (but of course she said that I was going too fast...)

3.5 Mile Run @ 00:27:30 (guess)