I have been working on a large house painting project here and it has left little time for training this week. I thought I might make it in tonite but I'm going to rest and take it easy. I hope to get back to either the gym or pool by this weekend.

Sat. May 31st 5 min Arc Trainer warm-up & stretching... LATS Chins bw/10 bw/7 bw/6 Rev. grip pulldowns 120/10 140/10 150/7 T-Bar rows 70/12 90/10 100/9 Seat. row 120/9 110/9 FOREARMS Wrist curl 50/15 50/15 60/14 60/14 60/12 Behind back bar. wrist curl 70/13 First workout back after a week layoff - my pump was insane, the (very active) rest from training gave my muscles a chance to fully recover and glycogen stores to build up.

Mon. June 2nd 7 min Arc Trainer DELTS Seat. DB press 35's/12 40's/10 40's/8 Smith military press 50+/8 50+/8 Upright bar. row 60/12 70/10 Inc. bench DB rear lat. 15's/12 20's/10 25's/8 Mach. rear lat. 80/12 Front DB raise 20's/12 My lats are absolutely fried from hitting them Sat. after the week layoff.

Wed. June 4th SWIM - 1750m 500 SKIPS warm-up 10 X 100m free 2 X 100m breast 50 free kick

Thurs. June 5th 5 min bike warm-up TRI'S & BI'S Pushdowns 40/15 50/15 70/10 80/10 Bar. curl 60/12 70/10 80/7 Inc. bar. ext. 50/10 60/12 70/10 DB hammer curls 30's/11 35's/6 30's/12 Bench dips bw/12 45/12 80/10 Std. cable con. curl 30/15

Sat. June 7th 10 min Arc Trainer HAMS & QUADS (light) Lying curls 50/15 62.5/12 75/8 Lunges 45/12 65/10 Seat. leg curl 70/14 90/11 100/10 Cybex leg press 180/13 180/10 Leg Ext. 130/15 140/15 CALVES Cybex toe press 200/20 220/20 240/16 260/15 Seat. raise 100/13 110/10

Mon. June 9th 8 min Arc Trainer CHEST Inc. DB press 35's/12 45's/12 50's/10 55's/9 Dec. bar. press 135/9 145/9 Flat DB fly 35's/10 35's/9 Inc. bar. press 125/9 Dips bw/9 ABS Hanging leg raise bw/15 bw/11 bw/10 Mach. crunch 45/8 35/10 Crunch bw/15 bw/12 Dec. lying leg raise bw/12 bw/10 Ex. ball bends 30 20

Tues. June 10th SWIM - 1350m 500 SKIPS (swim, kick, IM, pull, swim) 10 X 25m shooters 500m kick (free & breast) 4 X 25m fly

Thurs. June 12th 5 min. bike LATS Chins bw/10 bw/8 bw/7 Inc. bench bar. rows 95/12 115/11 135/7 115/10 DB rows 50/12 60/10 65/10 Behind neck pulldown 140/8 130/8 TRAPS DB shrugs 40's/13 50's/14 60's/10 Seat. DB shrugs 40's/12 45's/10 Smith behind back shrugs 90/12 90/9 FOREARMS Behind back curls 90/10 90/8 70/9 70/10

Sun. June 15th GoodLife - King St. W, Toronto DELTS LifeFitness mili. press 40/12 50/12 65/12 LifeFitness lat. raises 65/12 80/11 80/8 > 65/5 LifeFitness rear lat. 115/12 130/10 130/8 > 100/5 DB press 45's/10 50's/7 EZ upright row 80/8 70/9 DB rear lat. 30's/12 30's/10

Mon. June 16th 8 min Arc Trainer ABS Ex. ball bends 30 30 30 (supersetted w/ planks) Plank 30secs 30secs Side planks 30secs 30secs Ex. ball knee tucks bw/13 bw/15 bw/15 Dec. leg raise bw/12 bw/10 bw/10 Hyperext. bw/8 bw/10 bw/12 Mach. crunch 25/12 35/12 Twists 50

Wed. June 18th SWIM - 1800m 100 free 100 catch-up drill 100 TTT drill 100 free 8 X 50 free kick 8 X 50 free pull 8 X 50 breast kick 200 free

Thurs. June 19th 5 min Arc Trainer TRI'S Rope pressdowns 30/18 40/15 50/12 Lying bar. ext. 60/12 60/11 Smith close-grip press 50+/12 70+/8 80+/7 Overhead T-grip ext. 20+/12 30+/10 BI'S Cybex preacher 40/15 50/12 6/10 70/7 Inc. sim. DB curls 25's/12 30's/8 Rev. bar. curl 60/9 70/8 DB hammer curls 30's/11

Sat. June 21st 10 min Arc Trainer QUADS Leg ext. 70/20 90/15 120/15 140/15 Smith squats sled/13 50+/12 70+/12 Leg press 180/12 200/12 HAMS Lying curls 62.5/12 75/10 87.5/7 75/8

Tues. June 24th 5 min Arc Trainer CHEST Flat DB press 40's/15 45's/12 55's/12 60's/7 Dips bw/9 bw/8 Dec. bar. press 135/8 155/6 Mach. fly 100/14 110/11 120/9