Wednesday morning.

Forgot my bathing suit and decided that my underwear would not be sufficient. Instead I biked (or boke, according to Marlin) and lifted. Results:

Bike - 30 minutes easy on the spin bike

Lifted - 30 minutes:
walking lunge, 2 x 20 x 25lbs
row 2 x 10 x 45lbs
cable hip extension, forward 2 x 10 x 4lbs
dips 2 x10
standing calf raise, 2 x 10 x 95, 75lbs
shoulder protraction, 2 x 10 x 50lbs
cable hip flex, backward 2 x 10 x4lbs
upright row, 2 x 10 ??