Ross Stewart | Triathlete

Tempo Swim
2500. Time: 1:02:02

Weights – Shoulders/Bi/Tri
Time: 37:10, Cal: 193

Changed sets to more reps w/ less weight.
Shoulders: 3 – 15 x 17.5lbs
Side raise: 3 – 15 x 10lbs

Biceps:
1 – 20es x 15lbs
2 – 20es x 12lbs

Plate lift (Tri/Shoulder rear)
-10 x 35lbs each
-10 x 25lbs each
-10 x 25lbs each

Reverse curl:
3 -15lbs x 8 + bar

Hammer biceps:
1- 20es x 17.5
2- 20es x 15

Triceps: 15 x (45,45,50)

Row: 15 x (75,90,96)

Easy Run
Time: 00:40:06, Distance: 3.97 mi, Elevation Gain: 263 ft, Calories: 421 C, Avg Pace: 10:06 min/mi