Swim 101231

Last workout of 2010.

Warm up
2x50 yards

1x500 yards
2x25 kickboard
2x25 sprint
2x50 sprint
1x100 sprint
50 Breast

2x25 kickboard

2x25 sprint

2x50 sprint 

1x100 sprint

1x500

Cool down

2x50 yards

Spoke with the lifeguard after my workout and turns out they can give out recommended workouts.  I am going to try that starting next week. I also asked about lessons to get some improvement in my stroke.  Debating when to start those.

Gym 101230

Warm up:
1 Mile run in 6:57.


5x5 190# Squats (2:00 between set starts)(4 sets of 8 Pull-ups  between)  
5x5 105# Overhead Press (2:00 between set starts) (4 sets of 6 80# preacher curls between)
3x5 245# Deadlift(1:30 between set starts)
1x5 140# Hang Cleans
Also did 105 sec Swiss ball plank, 25 med. ballside twists, 60 crunches

I was sick yesterday so I am glad that it didn't affect my workout today.  Shoulders are sore so tomorrow's swim should be interesting.

Spin Class 101228

Great class, only a few people in the class.  Spent the rest of the day sledding with the kids.

Gym 101227

Warm up:
1 Mile run in 6:27.

5x5 185# Squats (4 sets of 8 Chinups between)
4x5 155# Bench Press (4 sets 20 back extensions  between)
3x12 Inverted Row

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
35 Sit-ups


Still getting full ROM on the squats, but definitely approaching my max. 

Swim 101224

Warm up :

2x50 yards

Workout:
1x2250 yards ~45:30

Cool down:

2x50

Need to increase my swimming. I am maintaining my endurance but my speed isn't increasing.

Gym 101222

Warm up:
1 Mile run in 6:57.


5x5 180# Squats (2:00 between set starts)(4 sets of 8 Pull-ups  between)  
5x5 100# Overhead Press (2:00 between set starts) (4 sets of 6 80# preacher curls between)
3x5 240# Deadlift(1:30 between set starts)
1x5 135# Hang Cleans
Also did 105 sec Swiss ball plank, 25 med. ballside twists, 15 side plank raises, 60 crunches, 35 sit-ups

Legs were tired this morning during my run.

Spin 101221

Good class today.  They really cranked up the resistance and my legs were tired from running on Sunday and then squatting yesterday.

Gym 101220

Warm up:
1 Mile run in 6:38.

5x5 175# Squats (4 sets of 8 Chinups between)
4x5 150# Bench Press (4 sets 20 back extensions  between)
3x12 Inverted Row

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
60 Crunches
25 Sit-ups


Easier weights today because I brought down the bench 10%.  Squats were good but the weight is getting tougher with full ROM

Run 101219

Ran a great 5.87 miles in 44:03 or a 7:30 pace.  A little slow but still a good run.

Gym 101216

Warm-up 1 mile run in 6:35

5x5 165# Squats (2:00 between set starts)(4 sets of 8 Pull-ups  between)  
5x5 (4/3/4/3/4) 110# Overhead Press (2:00 between set starts) (4 sets of 6 80# preacher curls between)3x5 235# Deadlift(1:30 between set starts)
1x5 135# Hang Cleans
Also did 105 sec Swiss ball plank, 25 med. ballside twists, 15 side plank raises, 60 crunches, 30 sit-ups

So  I figured I was going to have to drop the press after this week but I was hoping to get at least one set of 5.  When I last hit 105 as my failure point  my left shoulder gave me trouble, this time it was the right.

Spin 101214

Still enjoying the early morning class.  Starting to push it more now that I am familiar with it. Instructor was late so the class was a little shorter than usual.  They made up for it by pushing the pace of the workout.

Gym 101213

Warm up:
1 Mile run in 6:56.

5x5 155# Squats (4 sets of 8 Chinups between)
4x5 165# Bench Press (4 sets 20 back extensions  between)
3x12 Inverted Row

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
60 Crunches
25 Sit-ups


Bench goes back down next week but I was happy to get in 5 sets of 4 at the heavier weight.  Squatting is a lot more difficult when I make sure I get the full ROM.

Swim 101210

Drills

Warmed up with 2x50

Then
1x500
1x25 kickboard
4x25 sprint
2x50 sprint
1x100 sprint

1x25 kickboard

4x25 sprint

2x50 sprint

1x100 sprint

1x50 Cool down

Gym 101208

Warm-up 1 mile run in 6:56

5x5 150# Squats (2:00 between set starts)  (4 sets of 6 80# preacher curls between)
5x5 105# Overhead Press (1:30 between set starts) (4 sets of 8 Pull-ups  between)
3x5 235# Deadlift(1:30 between set starts)

Also did 105 sec Swiss ball plank, 25 med. ballside twists, 15 side plank raises, 60 crunches, 25 sit-ups

New plateau on the overhead press!  Up to 110 next week.  The 35% drop in squats was deliberate. After seeing how poor my form was on Monday I dropped way down and made sure I got a rack near the mirrors. I then focused on form with the lower making sure I went A2A.  

Spin Class 101207

I am finally starting to get the hang of adjusting the resistance on the spin bikes.  So far I have been really enjoying the classes and hopefully it will help me maintain my bike fitness.

Gym101206

Warm up:
1 Mile run in 7:09.

5x5 235# Squats (4 sets of 8 Chinups between)
5x5 160# Bench Press (4 sets 20 back extensions  between)
3x12 Inverted Row

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
60 Crunches
25 Sit-ups


A few notes on today. One is that staying up for the Steelers last night was fun but I payed for it.  Two, I got a squat rack closer to the mirrors and my form is HORRIBLE.  I don't want to admit it but I feel like I need to really drop the weight to correct it all, just need to decide by how much.  Finally, and this is the positive note for the day, I moved my bench plateau up.  165# next week.

Run 101205

Ran 5.1 miles in 37:16.  I was planning on running a little over 5.25 but made a wrong turn.  Felt good, a nice easy 7:23 pace.

Swim 101203

Back in the pool for my first real swim in awhile.

Warm up
2x50

Then
1x2000 ~40:05

Cool down
1x50 Breast

Gym 101201

Warm-up 1 mile run in 6:50

5x5 225# Squats (2:00 between set starts)  (4 sets of 6 80# preacher curls between)
5x5 100# Overhead Press (1:30 between set starts) (4 sets of 7 Chest to Bar pull-ups  between)
3x5 230# Deadlift(1:30 between set starts)

Also did 105 sec Swiss ball plank, 25 med. ballside twists, 15 side plank raises, 60 crunches, 25 sit-ups


Two weeks since I did this workout, fortunately no drop off.  The tougher test will be next week trying 105# in the OHP. Also, swimming tomorrow will be a challenge.  The last time I did four mornings in a row my swim suffered.  Hoping that won't be the case. In prep for my 70.3 I need to get comfortable going 6 days a week.

Spin Class 101130

Weekly spin class for 45 min.  Went really well, the instructor did a great job explaining where to put the tension which made for a good ride.

Gym 101129

Warm up:
1 Mile run in 6:54.

5x5 220# Squats (4 sets of 8 Chinups between)
5x5 155# Bench Press (4 sets 20 back extensions  between)
3x12 Inverted Row

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
60 Crunches
25 Sit-ups
Spinning again tomorrow.  

Swim 101126

Swam between 500-750 meters while on vacation.  Mixed in sets of 60-150 meters while playing with my kids in the pool.

Turkey Trot

Ran an approxinate 3 miles in 19:49.  Great way to start turkey day.

Spin Class 101123

Did my second spin class this morning.  Still adjusting to what I should have the tension set too.  I really wish the bikes had a number gauge on them, at least so I can always start around the same level.  I enjoy the class but need to start upping the tension.

Gym 101122

Warm up:
1 Mile run in 6:57.

5x5 205# Squats (4 sets of 8 Chinups between)
5x5 150# Bench Press (4 sets 20 back extensions  between)
3x12 Inverted Row

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
60 Crunches

Spinning again tomorrow.  

Swim 101118

Was planning on a long swim today but after four mornings in a row, I felt some muscle fatigue.   I ended up swimming about 1000 meters or so of various drills. I think I need to break up the week and and take a mid-week day off.

Gym 101117

Warm-up 1 mile run in 6:42

5x5 210# Squats (2:30 between set starts)  (4 sets of 6 80# preacher curls between)
5x5 95# Overhead Press (2:00 between set starts) (4 sets of 7 Chest to Bar pull-ups  between)
3x5 225# Deadlift(1:30 between set starts)

Also did 90 sec Swiss ball plank, 25 med. ballside twists, 15 side plank raises, 60 crunches.

Tried a Spinning Class

So I decided to change up my workout schedule because running on Monday and Friday mornings wasn't happening.  After running on Sunday and lifting yesterday I decided to do a spin class this morning to get back on the bike in some capacity. Tomorrow will be lifting then swim on Thrusday.

The class went well, i need to make some more adjustments to the bike.  Also need to adjust the dial a little more.  I wasn't sure what to expect so I kept a pretty consistent resistance.  I enjoyed it and will be doing it again next week.

50 min. class - felt good.

Gym 101115

Warm up:
1 Mile run in 7:15.

5x5 205# Squats (4 sets of 7 Chinups between)
5x5 145# Bench Press (4 sets 20 back extensions  between)
3x12 Inverted Row

Ab work:
90 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
60 Crunches

Ok, squats were dropped on purpose because I wanted to work on form, will work back up to 225 and keep moving up this time.  Bench dropped because I plateaued, and obviously this was a more manageable weight.

Trying a spin class tomorrow to get back on the bike.  

Run 101114

Ran 4.01 miles in 28:18.  about a 7:05 pace.  Fastest I have run on the road in awhile and it felt good.  I was secretly hoping it would be under 7 but I am happy none the less.  I could feel my ITB flare up a little so I will have to keep an eye on it.

Also I upped my daily push-up set to 60

Gym 101109

Warm up:
1 Mile run in 6:20.


5x5 225# Squats (4 sets of 7 Chinups between)
5x5 160# Bench Press 5/5/4/4/4 (4 sets 20 back extensions  between)
3x12 Inverted Row

Ab work:
90 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
60 Crunches

Ok, squats went well but I am dropping down 10%.  I want to increase the ROM so I am going down and working back up.   Bench went ok but I plateaued so back down to 145. I made it through the first two sets of 5 and then could only get through 4 reps per set. 


Tomorrow is supposed to be a swim day but I am out of town for work so it will be a run.

Gym 101104

Warm-up 1 mile run in 6:56

5x5 220# Squats (2:30 between set starts)  (4 sets of 6 80# preacher curls between)
5x5 105# Overhead Press (1:30 between set starts) (4 sets of 7 Chest to Bar pull-ups  between)
3x5 225# Deadlift(1:30 between set starts)

Well I plateaued on the overhead press and only did 5 sets of 4, so next time it will be down to 95#.  Squats went well.  On the overhead press my right shoulder felt tight when locking out. 

Also did 90 sec Swiss ball plank, 25 med. ballside twists, 15 side plank raises, 60 crunches.

Swim 101103

Distance Swim

Warmed up
2x50 yard

2050 yards in 41 min. 


Finished with 50 yard breast stroke.

My longest continuous swim to date.  Still trying to refine my flip turns but overall is was a consistent swim.

Gym 101102

5x5 215# Squats (4 sets of 7 Chinups between)
5x5 155# Bench Press(4 sets 20 back extensions  between)
3x12 Inverted Row

Ab work:
90 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
60 Crunches

Ok, squats went well and I will increase to 220 on Thursday, assuming I make it to 225 I will stop there and drop down 10%.   Bench went well and I will be moving up to 160 next week which is above where I started.  Pleased with the progress there.


Increase daily push-up set to 55

Gym 101028

Warm-up 1 mile run in 7:00

5x5 210# Squats (2:30 between set starts)  (4 sets of 6 80# preacher curls between)
5x5 100# Overhead Press (1:30 between set starts) (4 sets of 6 Chest to Bar pull-ups  between)
3x5 225# Deadlift(1:30 between set starts)

I was able to complete all the reps of each set so everything will go up by 5# next time.  I finished with 5 135# hang cleans.  Barely made it through the Overhead press, 105# maybe my next plateau but we will see. I was very tired this morning, I need to get to bed earlier.  I have only gotten 6 hours sleep the last few nights which is taking its toll on me.

Also did 90 sec Swiss ball plank, 25 med. ballside twists, 15 side plank raises, 60 crunches.

Swim 101027

Swim drills.

Warm up
2x50

1x500 ~9:30

2 rounds of :
     50 yards kickboard
     2 x 25 yards (first half all out, second half easy) 5 sec. rest
     2 x 25 yards all out 5 sec. rest     1 x 50 all out 15 sec. rest
     1 x 50 easy 90 sec. rest

1x500 ~10:20


Got to bed late last night so I was dragging this morning.  The intervals went well, but my overall energy suffered and I was more tired than I expected at the end.