Thurs. March 6th 10 min. bike warm-up & stretching... LATS Low Pulley rows 110/15 120/12 130/10 Pulldowns 120/12 130/10 140/8 T-Bar rows 55/12 (1 set - lower back did not like these...) DB Rows 50/12 55/10 Reverse Grip chins bw/8 bw/6 FOREARMS Std. behind back bar. curls 70/15 70/15 70/12 Seat. bar. wrist curls 50/15 50/12 SWIM - 750m Very easy free and breast followed by stretching in hot tub/sauna. Neck pull is recovering slowly.

Fri. Mar. 7th 10 min. Arc Trainer warm-up & stretching... CHEST Inc. DB press 35/12 40/10 45/10 (R shoulder > pain) Dec. Bar. press 95/12 115/12 135/8 Flat DB fly 30/12 30/10 35/8 TRICEPS Pressdowns 40/15 50/12 60/10 Rope Bent-over ext's 50/12 70/10 80/10 Bar. Ext's 50/12 50/10 DB Kickbacks 15/12 15 min. full-body stretching. R shoulder has been tight/sore for past 2+ weeks, took a bit to get it warmed up.

Sat. Mar. 8th/Sun. Mar. 9th A HUGE winter storm has hit us here that started Friday evening, yesterday we were socked in - it snowed all day. This morning we're buried deep and it I got in a good 2+ hours of power shoveling, probably moved 5+ tons of snow. My lower back and arms are very tight and sore now - no training today: rest & recovery. I'm gonna do a full body stretch and TriggerPoint massage session this afternoon.

Mon. Mar. 10th 10 min. bike & stretching... QUADS Leg. ext's 70/15 80/15 90/12 Squats 95/10 95/10 (Light - lower back...) Leg press 180/15 230/12 Hack squats 50+sled/15 50+sled/12 HAMS Seat. leg curls 60/12 70/12 80/10 Lying leg curls 50/15 70/10 60/10 Stretched...

Tue. March 11th SWIM - Ux Masters - 2100m 200 easy warm-up 2 X 50 kick, 25 r/s, 25 l/s, 50 c/u 8 X 50 sprint (on 2 min.) 50 easy 2 X 50 stroke, 50 drill (breast) 4 X 25 kick shooters (u/w kick drill - 1 breath on 1 min.) 4 X 50 fast (breast) 50 easy 4 X 50 @ 75% cool-down I'm forgetting 400m of something, cannot remember what, we did a lot tonight. The 8 X 50m sprint was tough, I held them on about 40 secs.

Wed. March 12th 10 min bike: warm-up and stretching... CALVES Std Raises 80/25 90/20 100/15 (Light) Seat. Raises 80/12 90/10 100/10 (Heavy) Leg Press calf raise 180/15 180/15 ABS Ex. ball lateral bends DB lateral bends 35/20 X 2 Plank hold 30 secs Side plank 30 secs/side Side plank w/ 1 leg raised 10-15 secs/side (1st time doing these... whoa!) Roman chair leg raises bw/15 bw/12 Mach. crunches 20/12 30/12 Ex. ball leg raises ball/15 ball/12

Thur. Mar. 13th SWIM - Ux Masters - 1300m (speed work) 200 warm-up 2 X 50 6 kps, 25 scull, 25 pull, 25 c/u, 25 dps 4 X 100 kick (25 build, 25 sprint) rest (50 easy) Dive Start: 2 X 100 free (1:20) 2 X 100 breast (1:40) -All swim workouts are always preceded by 20+ mins. of full body stretching.

Sat. Mar. 15th 10 min warm-up treadmill & stretching... CHEST Bar. Press Flat DB Press Cybex mach. Press Inc. DB Flyes BI'S Std. EZ bar curls Cybex mach. preacher cruls Seat. sim. DB curls Great workout, heavy! Hit it hard today. Off to see 2X Mr. Olympia Jay Cutler in TO tonite! http://www.cutlerhitstoronto.com

Mon. March 17th Here is a photo with Jay Cutler, the current Mr. Olympia on Saturday nite at a seminar and guest posing in TO. He was an off-season 300 lbs and rock hard. Jay is a fantastic guy with a great personality, and a worthy Mr. O. His seminar was hilarious, I was in tears at his stories. Jay competes Sept. 27th at the Mr. O in Vegas!! 2X Mr. Olympia Jay Cutler, Sat. March 15th: http://www.outpost31.com/todd/images/toddcutlermarch2008.jpg I caught some sort of nasty bug over the weekend that looks like the flu. I was really sick last night with chills, shakes, aches, nausea and vomiting. :( No training today - hope I will be better for the gym or pool tomorrow.

Tues. March 18th 8 min. bike warm-up & stretching... LATS Chins bw/9 bw/8 bw/7 bw/4 Close-grip pulldowns 120/12 130/10 140/10 Inc. beach DB rows 35's/12 40's/12 Rev. Grip pulldowns 130/12 140/10 Pulldowns 140/8 TRAPS Seat. DB shrugs 35's/12 40's/12 45's/12 Bar. shrugs 135/12 135/12 135/12 Std. DB shrugs 50's/12 FOREARMS Seat. wrist curls 60/15 60/15 60/15 Behind back wrist curls 70/12 70/12

Wed. March 19th 8 min bike warm-up & stretching... DELTS Seat. DB press 35's/12 40's/10 45's/9 Seat. DB laterals 25's/8 25's/8 Mach. rear laterals 70/15 80/12 90/12 Std. Bar. front raises 40/12 40/10 TRI'S Close-Grip bench 95/15 115/12 125/10 Bench dips bw/15 bw/13 DB French press 65/8 55/10 Pressdowns 60/12 70/10 80/8 Great workout, getting stronger, weights are goin' up. Keeping a close watch on my lower back and shoulders.

Fri. March 21st Legends Centre 8 min elliptical warm-up & stretching... QUADS Leg ext. 60/15 90/12 105/10 Bar. Lunges 45/12 65/10 75/8 Leg press 180/6 140/10 140/8 Squats 65/10 (*lower back*) HAMS Lying curl 60/15 70/12 80/10 90/8 Seat. curl 50/12 60/10 Hot Tub: stretching/RnR...

Mon. March 24th Legends Centre 8 min seat bike warm-up & stretching... CHEST Flat DB press 45's/15 50's/12 55's/10 60's/8 65's/6 Inc. Bar. press 95/12 105/12 115/8 Atlantis Pek Dek 105/15 120/10 135/9 BI'S Atlantis preacher 60/15 75/10 75/10 Rev. bar. curl 45/12 55/10 60/8 Inc. DB sim. curl 25's/11 27.5/10 Hot Tub: stretching/RnR...

Wed. March 26th 8 min. elliptical warm-up & stretching... LATS Chins bw/9 bw/8 wide-grip > bw/5 Inc. bench bar. rows 95/12 115/12 125/8 Deads 95/12 95/10 Seat. rows 110/12 120/10 130/7 Rev. grip pulldowns 140/8 TRAPS Bar. shrug 60/15 Seat. DB shrugs 45's/15 55's/12 55's/10 50's/12 Behind-back bar. shrugs 80/15 115/12 135/12 FOREARMS Behind-back wrist curls 80/15 80/12 80/10 80/10 Lower back was great during inc. bench supported bar. rows (first time doing these - fantastic!) and during very light deadlifts. Excellent workout, very Hi-NRG: Sunny & 6C/43F.

Thurs. March 27th SWIM - Ux Masters -1000m 200 warm-up 4 X 50 kick 4 X 50 drill (rs/ls, c/u, rs/ls, TTT) 4 X 50 swim Dive Starts X 5 DS build and flip 25 DS break out 25 50 free sprint (33 secs) 25 free sprint (14.6 secs) 100 cool down This was the teams last workout before Provincials this weekend, a short tapering workout, focusing on starts and speed, not a lot of distance.