Thursday - Dec. 7

De-Load Week

Bench Press (290# max)
 10x 45#
 8x 135#
 3x6 @ 170#

Pullups  x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row x10

Pushup x20
Close Pushup x15
Wide Pushup x15
DiveBomber x8
Dips x10

Hanging Knee Raise
 3x 20

Pool Swim
 - 10x 100yds on 2:30
 - felt good to get back in the pool.  Need to do this more often to stay in touch and because my body just feels good afterwards.