The 7 year old's swim team practice started back up this week and Im back to the YMCA on Wednesdays now. I missed my assistance workout on Saturday as I was out of town with the family at a half marathoing for the wife. I made the workout up tonight. My wife came in 10th out of 250 women. Shes awesome.
Heres what I did.
Neutral grip machine pull down/ row thing
6 sets of 10 working up to two max sets of 10 with the stack
Rope face pulls
4 sets of 12
Cable Shrugs
4 sets of 10
Barbell curls
bar for 8
95 for 8
115 for 8
135 for 8
Sit up machine
3 sets of 12
Pauloff holds
3 sets of 10 seconds each side
Treadmill
20 minutes at 3.2 speed
DONE
I finished up with a bunch of quad stretches and foam rolled my legs.