Boy, I've gotten lax about posting, but I'm still at it. Swam Thursday, Friday I worked my upper body at the gym and then played 18 holes of golf-walking. The workout was great for warming me up before the game and as a result I was hitting the ball really well. Saturday i went for a cycle with my buddy, fairly relaxing and a great way to start the day. Sunday was a rest day with just a bit of gardening. A wonderfully relaxing weekend! Had 1 glass of red wine on Saturday night, but that was it. diet was pretty bad over the weekend (daughter made some awesome brownies!) but they were worth the indulgence. I'm beginning to realize that I'm a bit of a nutritional rebel on the weekend..you know the work hard / play hard mentallity....but I'm getting better.

Todays workout: Upper body

4 min treadmill

1. 3 sets 10 pushups, 1-regular, 2-feet on bosu, 3 feet on ball

2. 3 sets asst pullups: 10X80/8X70/6X60lb assist (80/90/100lb)

3. 3 sets seated cable row 10X70/8X80/6X90lb

4a 3 sets incline dbl press 12X10/10X15/8X15lb
4b 3 sets incline pec flies 10X10/10X10/10X10

5. 3 sets single arm dbl shoulder press 10X10lb

6. 3 sets rotator cuff work all at 5lbs

stretch to cool down. Great shoulder and arm workout today. Felt really good. Lot's of good looking guys at the gym today....made the workout that much nicer. Wonder why so many today??

Diet back on track today:
cottage cheese/berries/nuts/flax
orange/nuts
med salad/chicken/avocado/red peppers
protien supp
??dinner, but something lean with veggies.

Glad I'm not swimming tonight because my arms would be too tired!

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