Hotel Gym

• Pects - Dumbell Press - 45lbs 12 reps; 50 lbs 12 reps 2 sets
  
• Upper Back - Bendover Dumbell Flies - 20lbs 10 reps; 25lbs 10 reps; 30lbs 10 reps
  
• Lower Back - Dumbell Deadlifts - 45lbs 12 reps; 50lbs 10 reps 2 sets
  
• Biceps - Bicep Curls - 30lbs 10 reps; 35 lbs 10 reps
  

        Cardio - 15 minutes stationary bike

Cardio - Racquetball - 3 games

Cardio

• Rowing - 20 minutes
  
• Swimming - American Crawl - 25 yards - 4X's
  

Cardio - Spinning - 45 minutes

Cardio - Racquetball - 3 games

Cardio - Swimming/Swim Activities - 20 minutes

Cardio - Spinning - 45 minutes

Lifting

• Pects - Dumbell Flies - 45lbs 10 reps; 50lbs 10 reps; 50lbs 12 reps
  
• Lats - Lat pull down - 140lbs 10 reps;  150lbs 10 reps; 160 lbs 10 reps
  
• Lower Back - Dumbell Romanian Deadlifts - 50lbs Each hand 10 reps - 12 reps
  
• Biceps - Bicep Curls Dumbells - 30lbs 10 reps; 35lbs 10 reps
  
• Triceps - Tricep Push Down - 60lbs 10 reps; 70lbs 10 reps
  

Cardio - Racquetball - 4 games

Cardio - Swimming/Water Activity - 15 minutes

Cardio - Spinning - 45 minutes

Lifting Using Leverage Unit

• With the leverage unit, the weights are slightly higher for some exercises because the unit stabilizes the weight is self spotting, helps with form and muscle isolation
  

Pects - Flatbench press - 160 lbs 10 reps; 170 lbs 12 reps;180 lbs 12 reps; 190 lbs 12 reps

Lats - Lat Pulldown - 180 lbs 10 reps; 190 lbs 10 reps; 200 lbs 10 reps

Lower back - Romanian Deadlift - 145 lbs 10 reps; 10 reps

Hand gripper - 15 reps each hand

Cardio - Racquetball - 2 games

Many of the regular racquetball players came and left earlier.  Therefore I could only get 2 games in today.  At least, they were very competitive games.

Cardio - Spinning - 45 minutes

Cardio - Racquetball - 3 games