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.

Gym 101026

Warm-up 1 mile run in 7:03

5x5 205# Squats (4 sets of 6 Chinups between)
5x5 150# 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 210 on Thursday, assuming I make it to 215 I will stop there and drop down 10%.  I feel like my form is starting to suffer on my squats.  Bench went well and I will be moving up to 155 next week, that is where I started and plateaued so I am hoping I will be able to move through it. Also will move to 7 chin-ups next week.

Garnet Valley Fun Run 5K

Ran the Garnet Valley 5k again this year with my dad.  I can officially say I have won a road race now.  It was a nice sunny day and I finished in 18:18.  The course was short - about 2.8 miles so I ran around a 6:30 pace.  There was an amazing 11 year old who finished second about 45 seconds behind me.

Compare to last year

Run 101022

Ran 3.56 miles in 31:20.  About 9 min miles.  Good run with two friends from the neighborhood.  Running is a group is so much better than running solo.

Gym 101021

Warm-up 1 mile run in 6:47

5x5 200# Squats (2:30 between set starts)  (4 sets of 5 80# preacher curls between)
5x5 95# Overhead Press (1:30 between set starts) (4 sets of5 Chest to Bar pull-ups  between)
3x5 220# 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.  Hang Cleans are getting easier which is a good sign.  I was pleased to get through the 95# press because I failed on that weight a few weeks ago.  I think next weeks 100# will be a challenge.

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

Swim 101020

Distance Swim

Warmed up
2x50 yard

2000 yards in 40 min.

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