Road to Ironman Arizona 2011

3 x 10 lateral raise @ 50lbs 3 x 50 crunches 3 x 10 tricep press @ 55lbs 3 x 10 rotary shoulder @ 50lbs 3 x 10 leg extensions (abs) 3 x 10 rotary lat @ 100lbs 3 x 10 dumbell curls @ 20lbs

3 x 15 lat pulldowns @ 100lbs 3 x 10 chest press @ 80lbs 3 x 40 crunches 3 x 15 dumbell curls @ 20lbs 3 x 10 tricep press @ 50lbs 3 x 10 shoulder press @ 40lbs

Half mile jog 3 x 50 crunches 3 x 10 rotary shoulder @ 50lbs 3 x 10 preacher curls @ 60lbs 6 x 10 leg lifts (abs) 3 x 10 deltoid fly @ 100lbs

3 x 10 tricep press @ 60lbs 3 x 10 lateral raise shoulders @ 50lbs 3 x 10 curls @ 60lbs 3 x 10 chest press @ 90lbs 3 x 10 seated row @ 85lbs 3 x 10 ab crunches @ 70lbs 3 x 10 tricep pulldowns @ 50lbs 3 x 10 dumbell curls @ [...]

3 x 10 dumbell curls @ 25lbs 3 x 10 abs 3 x 10 shoulders @ 80lbs 6 x 10 triceps @ 60lbs 2 x 10 bench press @ 90lbs 3 x 10 row @ 90lbs 1 x 10 pull downs @ 60lbs

3 x 10 leg lifts (abs) 3 x 10 lateral raise shoulders @ 50lbs 10 tricep dips 5 x 5 box jumps 3 x 10 pushups 2 x 50 box jumps 3 x 10 chest press @ 70lbs 3 x 10 seated row @ 100lbs

3 x 10 chest press @ 90lbs 3 x 10 arm curls @ 50lbs 3 x 10 back extensions @ 100lbs 3 x 10 lat pulldowns @ 150lbs 3 x 10 tricep press @ 50lbs 3 x 10 shoulder press @ 50lbs 3 x 10 deltoid flys @ 60lbs

3 x 10 shoulder press @ 50lbs 6 x 50 crunches 3 x 10 rowing @ 100lbs 3 x 10 barbell curls @ 50lbs 3 x 10 leg extensions @ 90lbs 3 x 10 vertical chest press @ 100lbs

3 x 10 rotary shoulder @ 50lbs 6 x 25 crunches 3 x 10 tricep pulldowns @ 50lbs 3 x 20 rotary calf @ 150lbs 3 x 10 back extensions @ 150lbs 3 x 10 overhead press @ 70lbs 3 x 15 leg extensions @ 70lbs 3 x 10 arm extensions @ 70lbs

3 x 10 rowing @ 80lbs 9 x 20 crunches 3 x 10 leg extensions @ 60lbs 3 x 10 deltoid flys @ 80lbs 3 x 10 curls @ 50lbs 3 x 10 seated leg curls @ 70lbs 3 x 10 vertical chest press @ 100lbs 3 x 10 rotary upper back @ 70lbs