It sure was a beautiful morning for a swim and we swam a bit further this time. Of course, our Friday open water swims are just a vehicle to the real joy -- coffee at Essential Bakery with the crew. Jeff joined us today for the first time and seemed to enjoy the entire experience.

2200 Open Water Swim @ 00:45:00

I managed to finally make it back to the weight room after a few weeks off. I was not as weak as I thought I would be and even took the opportunity to increase some of my weights. However, my Biceps turned into little macaroni noodles during my rest...

Weight Training

CORE
Back 3 x 15 @ 10 lb plate
3 x 15 Legs Up Captain's Chair
3 x 15 Crunch on Machine @ 25 lb
5 x 15 Crunch on Ball (3 front, 2 side)

SHOULDERS
Overhead Press 2 x 15 @ 22.5 dumbbells
Shoulder alternate raise side and front 2 x 12 @ 10 dumbbells

CHEST
Press 1 x 15, 1 x 12 @ 65 barbell
Chest Flyes 2 x 15 @ 30 dumbbells

BACK
Seated Row 2 x 12 @ 90 machine
Lat Pull Down 2 x 10 @ 90 machine

BICEPS
Concentration Curl 1 x 10, 1 x 8 @ 20 dumbbells
2 x 10 Curl @ 30 barbell

TRICEPS
2 x 12 triceps kickback @ 12 dumbbell
2 x 12 Assisted Dip @ 110