Gym 101007

Warm-up 1 mile run in 7:25

5x5 180# Squats (2:30 between set starts)  (4 sets of 70# preacher curls between)5x5 85# Overhead Press (1:30 between set starts) (4 sets 5 Chest to Bar pull-ups  between)3x5 210# 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 4 135# hang cleans, was hoping for a fifth rep but was too wiped at that point.  


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

Swim 101006

Today was swim day, getting out of bed was brutal.  I need to start going to bed earlier.  I was dragging the whole workout.

Warm up:
2x50

1x500 yards
1 x1000 yards
1 x 50 breast stroke
1 x 50 fast

Cool Down
1x 50 easy.

I have finally go the flip turns down.  They are not graceful or efficient yet but I am flipping at both ends and not missing the wall.  It definitely changes my breathing and I realized I was taking an extra breath when I was just turning at the wall. My pace was slow ~1:00 per 50 but I needed to get the distance in.

Gym 101005

Day two of Strong Lifts:

Warm-up 1 mile run in 6:37

5x5 175# Squats (4 sets of 5 Chinups between) (did the math wrong so went up 10# instead of 5)
5x5 165/155# Bench Press(4 sets 15 back extensions  between)
3x12 Inverted Row


Ab work


Ok, squats went well and I will increase to 180 on Thursday.  Bench went terrible.  I thought for sure I would be able to start at my body weigh 165.  I made it through the first set and 3 reps of the second.  I then dropped the weight to 155 and  did 5/4/5.  So next week I will be dropping the Rx'd 10% and start with 140#.  Very disappointing.


Warm up run was faster than planned. There was a guy already running on the track and I just fell in behind him for the first half mile and then pulled away.

Ironman 70.3 Pocono Mountains

Yesterday I bit the bullet and signed up for next year's inaugural Ironman Poconos Mountains 70.3 on 10/2.  Now begins a year of serious training.

Gym 100930

After doing some research I have decided to give the Strong Lifts program a try. I like the exercises in the program and if I super-set(even though it says not to) it will work nicely into my schedule.  Since I benched on Tuesday I did workout B today.

Warm-up 1 mile run in 7:25

5x5 165# Squats (4 sets of 70# preacher curls between)
5x5 95# Overhead Press(4 sets 5 Chest to Bar pull-ups  between)
3x5 205# Deadlift

I was only able to get 4 and then 3 reps on the overhead press so that will need to come down to 85 next time.  Everything else will go up by 5#.  I did not start at the beginner weights(empty bar) as I am familiar with all of these lifts from Crossfit.  The only lift I am disappointed is not in the mix is the Clean and Jerk which I may add in one of the days.

I am thinking of doing a Crossfit style interval WOD on the weekends but I will give myself a month of this routine first.

Swim 100929

Back in the pool for my weekly swim. I worked a little on technique and continued to improve my flip turns.

Warm-up
2x50 yards
1x500 yards (Flip turns at the deep end)
8x50 various drills(Kick board, speed work, lung busters)
1x500 yards

Next week I will do flip turns at both ends, still need to improve the timing of them. Also need to look for some additional technique drills.

Gym 100928

Warm up Run of 1 Mile in 6:45

5 rounds
5 Body Weight BP (155#)
12 Pull-ups

5 Rounds
135# Hang Clean
15 Dips

I am trying to figure out how to work in some Crossfit WOD in my gym, with the layout of the equipment it is going to be a challenge both from a space and logistics perspective.  I upped my daily push-up set to 45 and have been continuing ab work in the evenings.

Run 100924

Ran a 5k (3.23)near my house this morning in 24:31. It was faster than my last time on this course, compare to 100725

I have been keeping up my morning routine of 1 set of pushups with the goal of slowly getting up to a set of 100.  I am up to 40, and I will be moving up to 45 next week.

Links from the 90 miler

Here are a bunch of online links to this year's Adirondack Canoe Classic(via Google Alerts):

Passion for Paddling (Includes information about Jan Brabant who did the race on a paddle board)
Pilot Girl Travel Blog (This is a direct link to her Day 2 synopsis but she has others)
Adirondack Canoe Classic presents quite a challenge (First of two articles)

Video:
2010 90 Mile Adirondack Canoe Marathon Part 1

Crossfit Warmup II

Back to the gym this morning for my second weights workout this week.  I am still a little sore from Tuesday but like Tuesday I just wanted to go through some of the basic Crossfit motions to get myself back in the groove.

1 Mile Run (7:43)

3 Rounds of
10 Front Squat @ 45/95/95
15 Back Ext.

3 Rounds of 

10 Shoulder press @ 45/75/75

15 Dips

Ab work

It will be frustrating the first few weeks getting back to normal and I know it will take a little time to get back up to my old weights but it is start.