Road to Ironman Arizona 2011

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

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 @ 130lbs
3 x 10 lat pulldowns @ 100lbs
3 x 10 leg extensions @ 100lbs
3 x 10 barbell curls @ 40lbs

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