7/21/06

Cardio:
swimming badly, 500 yards. Also some time spent trying to figure out how to swim with my face in the water.

Core:
100 standing obliques/side
40 oblique crunches
100 crunches
100 reverse crunches

Back:
Row (machine): 3 x 12 x 37.5 lbs/side
Lat pulldown (machine): 3 x 12 x 35 lbs./side
Bent-over row: 3 x 10 x bar (45 lbs)

Biceps:
Arm curl (machine): 3 x 12 x 30 lbs
dumbbell curl: 3 x 12 x 10 lbs/side
concentration curls: 1 x 12 x 12.5 lbs/side; 1 x 10 x 15 lbs/side; 1 x 8 x 15 lbs/side

Triceps:
Triceps pulldown (machine): 3 x 12 x 30 lbs
overarm extension: 3 x 12 x 10 lbs/side
French press: 3 x 15 x 20 lbs
overhead extension: 3 x 10 x 25 lbs

Shoulders:
Shoulder press: 3 x 12 x 15 lbs/side (last set to failure)
Shrugs: 1 x 10 x 35 lbs/side; 1 x 15 x 25 lbs/side; 1 x 12 x 35 lbs/side
Upright row: 2 x 12 x 30 lbs; 1 x 12 x 40 lbs
Lat raises: 3 x 10 x 10 lbs/side (last set to failure)

Lower body:
20 calf raises, feet straight
20 calf raises, feet out
20 calf raises, feet in
1000 toe taps/side
45 degree calf raise: 3 x 20 x 140 lbs