The 90 Day Program - Day 2 and Day 3

Day 2 was pretty easy,  I hit the pool and swam 9 laps.   They weren’t full “around the pool” laps, just from one end to the other and back.  I guess that’s a total of 18 pool lengths, but however you want to count it is fine.  One thing I did notice is swimming got rid of a lot of my soreness and stiffness.

Day 3 I went off my planned schedule a bit. My upper body was stiff, not sore, so I decided to basically repeat Monday’s workout.  My lower body is pretty built anyway (trying to play catch up with the upper body), so I’m thinking M/W/Sat upper body, and Thurs lower body.   I went swimming for about an hour, then headed to the house to gym it up.

Exercises	Primary Areas	Secondary Areas	Reps
Lying Leg lifts	Abs	Lower Abs	25	25	20
Dumbbell Lateral Raises	Shoulders	Side	20 x 6	15 x 6	17 X 6
Front Dumbbell Raise	Shoulders	Front	20 x 7	20 x 6	17 x7
Lying Rear Deltoid Raise	Shoulders	Rear	15 x 6	12 x 7	10 x8
Incline Dumbbell Bench press	Chest	Triceps, shoulders	30 x 7	30 x 6	30 x 6 20 x5
Bench Press	Chest	Triceps, shoulders	110 x 7	110 x 4 105 x 3	105 x 5   95 x 6
Dumbbell One Arm Triceps Extension	Triceps		15 x 5 12 x 3	12 x 6	12 x 6
Reverse Grip Triceps Pushdown	Triceps		45 x 8	45 x 8	50 x 3 45 x 4
Hammer Curls	Biceps	Forearms	30 x 8	30 X 6	30 x 5
Standing Bicep Cable Curl	Biceps	Forearms	60 x 6	55 x 6	55 x 5

Approximate time: 1.5 hours.

One thing I did notice was an increase in strength on whatever exercise hit a muscle group first, with a sharper decline in weight on reps and the second exercise (compound exercises first, isolation second if at all possible).  I’m not entirely sure if that means I wasn’t quite ready to hit the same areas again, or if I just wasn’t taking enough time between sets.