Today's Workout: lift and swim
1. Warm up (3 sets)
25 trunk lifts
20 pushups
20 situps
2. Bench & Curls
Bench:
135 x 15 reps
185 x 12 reps
185 x 10 reps
Curls:
20 lbs @ 10 reps each side - 3 sets
3. Squat & Weighted Lunge
Squat:
135 lbs x 10 reps
185 lbs x 10 reps
185 lbs x 10 reps
Weighted Lunge Between Sets. 10 lbs in each hand @ 10 reps per side
4. Lat Pull Down & Row
Lat Pull Down:
85 lbs x 10 reps (3 sets)
70 lbs x 10 reps (3 sets)
5. Calves using seated calf machine.
3 sets of 45 lbs @ 10 reps
6. preacher bar curls using seated curl machine
90 lbs x 8
80 lbs x 8
70 lbs x 8
60 lbs x 8
50 lbs x 8
40 lbs x 8
in one go
7. Forgot to do abs but was supposed to do the easier varient:
30 abs in 60 sec
60 sec rest
30 abs in 60 sec
60 sec rest
30 abs in 60 sec
8. Swim:
2 underwaters.
1. 30 meters
2. 35 meters
5 x 100 meter in 90 sec. 60 sec rest in between sets
2 minute rest
2 x 200 meter in 180 sec. 2 minute rest in between sets
the 200 meter was the only thing I didn't make the time in. Missed it by about 3 seconds the first go and then 9 seconds the second go.
1. Warm up (3 sets)
25 trunk lifts
20 pushups
20 situps
2. Bench & Curls
Bench:
135 x 15 reps
185 x 12 reps
185 x 10 reps
Curls:
20 lbs @ 10 reps each side - 3 sets
3. Squat & Weighted Lunge
Squat:
135 lbs x 10 reps
185 lbs x 10 reps
185 lbs x 10 reps
Weighted Lunge Between Sets. 10 lbs in each hand @ 10 reps per side
4. Lat Pull Down & Row
Lat Pull Down:
85 lbs x 10 reps (3 sets)
70 lbs x 10 reps (3 sets)
5. Calves using seated calf machine.
3 sets of 45 lbs @ 10 reps
6. preacher bar curls using seated curl machine
90 lbs x 8
80 lbs x 8
70 lbs x 8
60 lbs x 8
50 lbs x 8
40 lbs x 8
in one go
7. Forgot to do abs but was supposed to do the easier varient:
30 abs in 60 sec
60 sec rest
30 abs in 60 sec
60 sec rest
30 abs in 60 sec
8. Swim:
2 underwaters.
1. 30 meters
2. 35 meters
5 x 100 meter in 90 sec. 60 sec rest in between sets
2 minute rest
2 x 200 meter in 180 sec. 2 minute rest in between sets
the 200 meter was the only thing I didn't make the time in. Missed it by about 3 seconds the first go and then 9 seconds the second go.