Spin/Gym 120204

Spin:

53:00
25 Miles
899 Cal

Core:
105 SBP
45 Sit-ups
25 MBT 15#
15 SPR 15#

Gym:
3 Supersets
6 BP @ 155#
5 Hang Clean 95#

Lifting after a hard spin definitely affected my strength.  Overall felt very good today. Also, great article from Inside Triathlon:

http://triathlon.competitor.com/2012/02/features/inside-triathlon-archives-no-fear_47244?utm_source=rss&utm_medium=rss&utm_campaign=http://triathlon.competitor.com/2012/02/features/inside-triathlon-archives-no-fear_47244

It discusses the mental aspects of competing and having to confront the fears of pushing yourself.  In all the sports I have done whether it is long distance canoeing/running/biking or short distance rowing or wrestling they all have moments where your body wants to quit but you have to go a little further.

Spin/Gym 120202

Spin:
50Min
700 Cal
18.3 Miles

Core
105 SBP
45  Sit-ups
15 SPT
25 MBT 15#

Gym
3 Supersets
5 OHSP @ 105#
8 Pull-ups

3x5 DL @ 225#

Spin class was tough as they kept the gear high - 16-18 for the majority of the ride. Starting next week I am going to be following a training plan I found but plan to keep up the 15 min of strength training.

Spin/Gym 120131

Spin Class
54:30
750 Cal
23 Miles

Core:
105 Swiss Ball Plank
25 Med Ball Twists 15#
15 Side Plank Raises 15#
40 Situps

3 Super Sets
6 BP @ 160#
10 Dumbbell Swings 40#

Finally got up in the morning - I really hope it gets easier

Run/Gym 120129

Warm up:
1 Mile in 6:30

3 Super Sets
10 BP @ 150# (3rd set only reached 8)
5 Squats @ 175# A2A

10 Hang Clean @ 100#
20 45# Plate Twists

Core:
105 Swiss Ball Plank
25 Med Ball Twists
40 Situps
15 Side Plank Twists

Run:
2 Miles in 15:16

Gym/Run 120122

Warm up:
1 Mile in 6:31

3 Super Sets:
10 BP @ 145
5 Front Squat - A2A @ 105/115/125

DL 3x5 @ 205/205/215

Core:
Swiss Ball Plank 105
35 Situps
25 Med Ball Twists
15 Side Plank Raises +10#

Not much time but glad to get there, other than shoveling snow yesterday it was too quiet of a week with regards to hitting the gym.

Gym/Swim 120116

3 Super Sets of
6 BP 2 150#
10 Dumbell Clean & Jerk

Swim
50 yard warm-up
Steady State 2000 Yards in 36 min.

Pleased with the swim, I checked the clock on each 500 because I was surprised I was able to hold that consistent pace.

Run/Gym 120113

Warm up:
1 Mile in 6:37

3 Super Sets
10 BP @ 140#
5 Squats @ 165#/170#/170# A2A

10 Hang Clean @ 95#
20 45# Plate Twists

Core:
90 Swiss Ball Plank
25 Med Ball Twists
25 Situps
15 Side Plank Twists
20 Arm Row Push-ups -15#

Run:
2 Miles in 15:12

Run/Gym/Swim 120111

Warm up:
1 Mile run in 6:45

3 Super Sets
Shoulder Press 5 @ 95#
Dumbell Swing 10 @ 35#/40#/45#

3x10 DL 135#/185#/205#

Core:
90 Swiss Ball Plank
35 Situps
15 Side Plank Raises

Swim
1x1000 in 18:45

The mixing up of work has been keeping me interested.  I just need to keep increasing the length of the cardio at the end.  It is good to be back in a routine with my core work again.

Run/Gym/Spin 120110

Warm up:
1 Mile run in 6:33

3 Super Sets
BP 6 @ 145#
Squat (A2A) 5@ 165#
1 Set BP 10 @ 135#
1 Set Hang Clean 10 @ 95#

Core:
90 Swiss Ball Plank
25 Med. Ball Twists
75 Crunch
15 Side PlankTwist

Spin:
21:30
10Miles
254 Cal.

I need to get to a spin class to get me going longer that 20-30 min or I need to get outside this weekend.  Depressing that I am now squatting what I used to clean.

Gym 110316

1 Mile Run 6:51

5x5 Bench Press 155#

Motivation is at a severe low for me. Need to get back on the horse as they say.

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.  

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.