Road to Ironman Arizona 2011

3 x 10 shoulder press @ 40lbs 3 x 10 leg extensions @ 100lbs 3 x 50 crunches 3 x 10 tricep presses @ 60lbs 3 x 15 seated leg press @ 130lbs 3 x 10 overhead press @ 50lbs 3 x 10 tricep presses @ 50lbs

3 x 10 rotary incline chest @ 40lbs 3 x 20 seated leg curl (hamstrings) @ 80lbs 3 x 50 crunches 3 x 10 curls @ 50lbs 3 x 20 rotary calf @ 110lbs 3 x 10 vertical chest press @ 90lbs 3 x 20 seated leg press @ 150lbs 3 x 10 back extensions [...]

3 x 15 shoulder press @ 30lbs 4 x 50 crunches 3 x 15 seated leg curls @ 70lbs 3 x 10 chin ups with 120lb power assist 3 x 15 overhead press @ 30lbs 3 x 10 rotary upper back @ 50lbs

3 x 10 chest press @ 70lbs 3 x 10 tricep press @ 50lbs 6 x 50 crunches 3 x 10 lat pulldowns @ 90lbs 3 x 10 rotary shoulder @ 40lbs 3 x 10 curls @ 50lbs

3 x 10 chest press @ 70lbs 6 x 30 crunches 3 x 10 tricep presses @ 50lbs 3 x 10 rotary incline press @ 40lbs 3 x 10 power assist tricep dips @ 80lbs assist 3 x 10 back extensions @ 110lbs

3 x 10 overhead press @ 50lbs 3 x 10 power assist dips @ 80lbs assist 3 x 10 back extensions @ 110lbs 3 x 10 rotary shoulder @ 40lbs 3 x 10 tricep pulldowns @ 55lbs 3 x 10 lat pulldowns @ 110lbs

3 x 10 lat pulldowns @ 90lbs 9 x 30 crunches 3 x 10 bar curls @ 40lbs 3 x 10 rotary upper back @ 85lbs 3 x 10 lateral raise @ 50lbs 3 x 10 hammer curls @ 30lbs 3 x 10 dumbell vertical row @ 30lbs 100 bicycle kicks

3 x 10 chest press @ 70lbs 9 x 30 crunches 3 x 10 dips with 80lbs power assist 3 x 10 rotary incline chest press @ 40lbs 3 x 10 tricep dips @ 60lbs 3 x 15 incline press @ 40lbs

3 x 10 tricep press @ 50lbs 3 x 10 overhead press @ 60lbs 6 x 40 crunches 3 x 10 lat pulldowns @ 100lbs 3 x 10 tricep press @ 70lbs 3 x 10 rotary lat pulldown @ 100lbs 3 x 10 rotary shoulder @ 50lbs