August 23rd & 24th 2011
by, August 25th, 2011 at 12:20 AM (471 Views)
Tuesday August 23, my upper's weight routine
Inclined bench press 3x 10x35lbs
seated isolated curls 3x 10x35lbs
Forearm curls 3x 10x35lbs
Cable straight arm's pull downs
12 x 25 lbs each arm
12 x 27.5lbs each arm
12 x 30lbs each arm
Cable pull downs, backstroke sim.
12 x 15lbs each arm
12 x 17.5 each arm
12 x 20 each arm
10 x 230lbs
10 x 270lbs
4 x 360lbs
Triceps cable 3 x 10x60lbs.
Flat on back bench press
3 x 3 x 140lbs.
Wide grip pull downs
10 x 100
10 x 120
10 x 140
inclined sit-up's 3x10
Cool down bouncing med ball (8lb)
with each arm
Wednesday August 24, 2011
Warm 100FR, 100BK, 200IM drill, 200K, 200P (800)
12x50 FR Scull drill/Swim on 1:00 (600/1400)
4x200 Odds IM / Evens Free on 3:30 (800/2200)
12x50 Kick with Monofin, 25 UW / 25 on back on 1:00 (600/2800)
Coach leaves for LA tomorrow, seems I had the dates confused. I was hurting and muscles were not working from yesterdays kick up a notch workout.