8/21/06

Weight: 250.8, 1.4 lbs lighter than last week

Cardio:
Swimming 54 pool lengths (1350 y) in 47 minutes

Core:
20 crunches
20 reverse crunches
20 pelvic tilts

Back:
Row (machine): 1 x 12 x 85 lbs; 1 x 10 x 90 lbs; 1 x 6 x 100 lbs
Rear delt (machine): 1 x 8 x 75 lbs; 1 x 10 x 75 lbs; 1 x 8 x 90 lbs
Lat pulldown (machine): 1 x 12 x 100 lbs; 1 x 12 x 120 lbs; 1 x 10 x 130 lbs
Back extension (machine): 1 x 12 x 30 lbs; 1 x 12 x 50 lbs; 1 x 12 x 70 lbs; 1 x 12 x 90 lbs
Bent-over row: 3 x 12 x 45 lbs

Biceps:
Barbell curl: 3 x 12 x 30 lbs
Dumbbell curl: 3 x 12 x 15 lbs/side
Concentration curl: 3 x 12 x 15 lbs/side
Hammer curls: 3 x 12 x 15 lbs/side
Reverse curls: 3 x 10 x 15 lbs/side

Lower body:
20 calf raises, feet in
20 calf raises, feet out
60 calf raises, feet straight