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.