Weight Work, Sat.

2 hrs. 5 AM to 7 AM. I timed it. 233 lbs. 43%

This was a hard push. Taking a recovery day and then a walk day before more weight work. Stretching first: Toe touches, legs to chest (20 ea), seated reach to toe. We're stiff, but improving. Arm and shoulder stretching. Rt. shoulder pops, seems to be improving, or at least not getting any worse.

2 min. recovery (which can be a push):

ABS -------

Swing Thru 35# 20 rep. 1 set
Leg Pull In 10# 20 rep. 3 set
(oly) Dead Lift 135# 8 rep. 3 set -- gets aerobic!
Sit Up, Back Over Bench 8 rep. 3 set

Abs are the weak link, extending exercises as a training focus.

THIGH -------------

U. Let Press #18 20 rep 3 set
U Leg Extension #10 10 rep 3 set

CHEST -------------------

U. Horiz. Press #8 8 - 8 - 5 rep 3 set
U. Row #8 10 rep (peak) 3 set
U. B'Fly #8 8 - 6 - 5 rep 3 set

BACK - SHOULDER -----------------------

Clean & Press 75# 4 - 3 - 3 reps 3 set
Straight bar, can clean but not press on last reps

U. TRICEPS ----------------------------

U. Close Grip Pull Down #5 10 - 7 - 4 rep 3 set
Curl Bar Tri Curl 65# standing 6 - 5 - 4 3 set

BICEPS ------------------

Curl Bar Bi Curl 65# 6 - 5* - 4* (peaking) 3 set