Cardio:
30 minutes recumbent bike, 30 minutes stationary with the cross country program.

NROLW workout A:
Barbell squats:
1 warmup set at 45 pounds,
then 1 x 12 at 75 pounds.
1 x 12 at 80 pounds!

Supersets
30 degree angle pushups – 2 x 15
Seated rows 45 pounds – 1 x 15, 50 pounds 1 x 15

Supersets 2 x 15
Step ups with 20 pound dumbbells
Prone jackknife on the stability ball.

Cardio:
30 min walk at 3.5 mph
Stationary bike 60 min at 12 mph

Strength:
Deadlifts: 1 x 15 with 18 bar for warmup
1 x 15 with 45 pound barbell
1 x 15 with 55 pound barbell

Superset:
Wide grip lat pulldown: 1 x 15 40 pounds, 1 x 15 50 pounds
Dumbbell shoulder press: 2 x 15 15 pounds dumbbells

Superset:
Dumbbell lunges: 2 x 15 20 pound dumbbells
Stability ball crunches: 2 x 15

Had a good workout today.

Cardio:
400 yard swim (about 15 minutes)
Jogging at pace: 40 minutes.

Strength:
Deadlifts: 1 x 15 with 10 bar for warmup
1 x 15 with 45 pound barbell
1 x 15 with 55 pound barbell

Superset:
Wide grip lat pulldown: 1 x 15 40 pounds, 1 x 15 50 pounds
Dumbbell shoulder press: 1 x 15 12 pounds dumbbells, 1 x 15 15 pound dumbbells.

Superset:
Dumbbell lunges: 2 x 15 20 pound dumbbells
Stability ball crunches: 2 x 15