• Swimming: 20 laps, about 1000 meters at 6:30 am

Later at night…lifting with a partner

• Pull-ups: 4 x 10
• Bench Press 4 x 12  & Squat 4 x 10: 135 lbs.
• Dumbbell Shoulder Press (50 lbs) & Dumbbell Lunges ( 20 lbs): 4 x 10
• Bend-over Rolls (135 lbs) & Front Dips: 4 x 10
• Biceps Superset: Barbell Curls(65 lbs.) & Dumbbell  1-Arm Curl(15 lbs.), 2 x 10
• Triceps Superset: Close Grip (135 lbs.) & Back Dips, 2 x 10
• Abs

From my experience, my workout can be even more efficient if I break my cardio routine and weight lifting apart, at least six hours in between. However, time constraint has made me combine my weight lifting and cardio training together these days. Today was one of those rare days that I actually get the six hours of break. That won’t happen tomorrow though.