I missed doing the crossbow on Sunday, Monday and Tuesday....shame on me. I did think about it every day, tho. On those days, I swam for 20 minutes of treading water and then just played for an hour with my 4 year old. Then on Wednesday, 7/16/03, I got back in gear and did my crossbow.

Aerobic rowing- 80# for 5 min
Seated row-40#- 2 sets of 12 reps
Lat Pulldown-40#- 2 sets of 12 reps
Leg Adduction-40#- 2 sets of 12 reps
Leg Abduction-40#- 2 sets of 12 reps
Upright row with Bar-40#- 2 sets of 12 reps
Leg Press-200#- 2 sets of 12 reps
Standing Calf raise-200#- 3 sets of 20 reps
Seated Abdominal Crunch-40#- 3 sets of 15 reps

Swimming-20 minutes of treading water.