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