D$ Great idea!!!!

D$ I think your blog is a great idea! I read the "About Me" and i think you were very truthful with yourself. I'm going to do my best to help you through your journey. You will be successful.

Do a lite warm up.

30 lunges
30 lat pull downs Start at a challenging wieght
30 deadlifts 65lbs
25 lunges
25 lat pull downs Then go down by 5 or 10lbs
25 deadlifts 55lbs
20 lunges
20 lat pull downs Then 5 or 10 more
20 deadlifts 45lbs

Then 50 reps of core any thing you want.

Then your cardio or swim( but thats unlikely)

4 my self to day was a rest day.