05 October 2014

weighted pullups with 35 pounds: 5 (3 unweighted), 4 (2 unweighted), 3 (2 unweighted)
dumbbell military press: 2x8, 2x6, 2x4, 2x2@ 60, 60, 70, 70, 80, 80, 90, 90
barbell curls: 3x6 @ 50

300 kick with fins, 5x50 sprints at 1:05 interval (I did them at 35-37 seconds), 150 kick, 3x100 pull at 2:05 (I did them around 1:35)

1.5 mile walk with 2 crazy dogs
11 pullups
2x8 commando pull ups
3x monkey bars
30 incline pushups
15 5' static squats

28 July 14

weighted dips: 8,6,4, 12 @ 25, 35, 45, 0
barbell curls: 2x8, 2x6 @ 85, 85, 95, 95
lateral raises: 3x15@ 25, 25, 25
triceps pulldown: 12, 10, 8, 6, 2 @ 100, 110, 120, 130, 150
hammer curls with military press: 2x6, 2x4: @ 70, 70, 80, 80

850 yard swim
50 kick, 250 pull, 50 swim, 50 kick, 250 pull, 50 kick, 50 swim, 50 kick, 50 swim

24 July 14

dips: 25, 15, 15
half up pullups: 3x12
100 crunches, 15 good mornings, 15 flutter kicks, 50 crunches
triceps pulldown: 12, 10, 8, 6, 2@ 90, 100, 110, 120, 130
hammer curls and military press: 2x8, 2x5 @ 60, 60, 70, 70

500 yard swim (100 free warm up, 100 kick with fins, 200 pull, 100 free) cut short due to weather

22 July 14

barbell bench press: 8, 6, 4, 2, 1 @ 185, 190, 185, 190, 190
around the world pull ups: 3x5, 3x4, 2x3, 2x2, 2x1 (38 total)
push ups: 5x20 with 30 seconds rest, 4x10 with 15 seconds rest (140 total)
wide grip pull ups: 2x7 (14 total)

200 kick with fins, 200 pull with paddles, 2x50 drill x2: 1000 yards total

Weights and swimming

dips 4x10

concentration curls 4x10 @ 25

skullcrushers 4x8@72

hammer curls 4x8@ 40

triceps curls 4x8@40/50

200 crunches

weightlifting for 39 minutes

After that I swam about 600 yards or so in a hot therapy pool. I would've been able to do more if the water weren't 94 degrees and my muscles weren't cramping up from the heat.

Saturday

seated dumbbell military press 4x10 @ 80
calf raises 3x20
lateral raises 4x10 @ 30
superset: 3x4 pullups, 3x20 pushups
3xplank walkouts
2x stabilizers
2x50 crunches.

Swimming
8x100 w/ 15-30 seconds of rest.

I bought UDT shorts to swim in because I thought they'd hold up to the chlorine a lot better than the regular nylon/lycra jammers and speedos. So far, so good.