blueollie

Chilly Friday

Workout notes weights then swimming. Bodyweight (after swimming): 182.5 (gym)

Weights: pull ups (5 sets of 10) with rotator cuff recovery exercises.
incline press: 10 x 135, 4 x 160 7 x 150
dumbbell bench press: 10 x 70
military press (dumbbell) standing 10 x 45, seated (supported) 2 sets of 12 x 50
rows: 10 x 70 (dumbbell), 2 sets of 10 x 50
abs: leg lifts (2 sets of 10), twist crunch (2 sets of 12), moving bridge recoveries plus yoga

Swim: (ND high school was there) 500, then 5 x (100 pull, 100 fins, 100 free), 200 back to cool down.

It all went well.

I felt strong in the weight room and ok in the water.

December 4, 2015 - Posted by | swimming, weight training

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