Ben's Workout 12/29/13

A.M. Workout:

1 hour hard swim. It was my last lesson with Kathy and it was a good one. I was really tired afterwards.

P.M. Workout:

Sidney Fitness for one last workout before my membership is up. I did everything with dumbbells today.

3 rounds of:
6 DB Clusters (40 - 45 - 50#)
6 (per side) Side Plank Shoulder Raise (25 - 25 - 25#)
30 Flutter Kicks

5 rounds of:
100m Farmers Carry (55#/arm)
15 decline med ball sit-up toss (10#)
10 Reverse Rows

3 rounds of:
6 Incline DB Chest Press (45 - 50 - 50#)
6 Tri Extension (45 - 50 - 50)
30 Bicycle Crunches

3 rounds of:
6 DB Curls (25 - 30 - 35#)
6 Low Pulley Cable Pulls (30 - 30 - 30#)
10 Hanging Leg Raises

10 Strict Pull-ups
10 Strict Dips