Eric: 3-13-10

Abs
Various crunches.

Stretch
Various arm and leg stretches. Squats with no weight almost to bottom.

Calves: 3x10xBW+35 each side

Swimming
Getting better.

Eric: 3-10-10

Abs
Various crunches.

Stretch
Various arms and leg stretches. Leg press stretch. Front and overhead squats with bar focusing on depth. Little more flexible, need more.

Calves: 3x10xBW+35 each side

Swimming
Mostly front crawl. Endurance and breath control still suck. Stroke count per lap ~11.

Shanker: Etc/core day

Warmup:
Intervals for 0.75 miles had to stop because z treadmills are fucking deathtraps for intervals. Goddamn belts catch, speed adjustments are slow...
Cat/camel 16
Cobra/prayer thingy 16
Birddogs 16
Fire hydrants 16

Foam Rolled Lower back, quads, hamstrings, calves, groin and glutes.
Static stretched hamstrings, quads and calves.

DL 135x8
Standing Ab Roller FAIL Don't know how Frank does these...freak.
Kneeling Ab Roller BWx16
Kneeling Cable Crunch 235x12x2
Hanging Windshield Wiper BWx12
DB Sidebend 110x12

Sit/dick around/make mildly homosexual jokes/check self out in mirror/obsess over fat gain 342