First, after work I went to the pool and started swimming at about 3:30. I went 3,000 straight for the long warmup I am so fond of. Then I did the brick kick followed by 350 with medium paddles. After that, I did some more paddle swimming and finished with 3,600 yards or 3,290 meters. I am shooting for 20,000 total this week.
Back home, I went out for a shuffle. It was hot, and I only went 2.63 miles, but it was a run and it was done. I did not tarry long before making my way to Plate City. Since I missed lifting Tuesday, I was due for legs and pull. On the new chest-supported row machine, I did
21 X 40
10 X 65
9 X 70
8 X 75
6 X 80
I also performed a bunch of reverse flys with bands, some chinups for more reps and more weight than last week, and a bit of leg work. I only did a warmup set on squats then did a 10 X 180 on the Yoke squat. I swapped the 22 pound plates on it for some 25s. I had had enough by then and packed it in. Only after my nutrition did I realize that I had forgotten to do the NSM. Sigh. That makes every day this week. Praise the Lord anyway.
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