Gym 110131

Warm up:
1 Mile run in 6:55.

5x5 185# Squats (4 sets of 9 Chinups between)
4x5 155# Bench Press (4 sets 25 back extensions between)

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
35 Sit-ups

Miserable, felt absolutely miserable during this workout.  Don't know if it was being sick, lack of strength training over the past two weeks, not enough sleep, or all of the above.

Swim 110128

Warm up
300yards easy

12x50 yards every 60sec

4x25 every 25 sec
100 yards easy

4x50 every 55 sec

200 yards easy

4x75 every 90 sec

300 yards easy

Now that I am doing assigned workouts I need to start giving myself more time to complete the workout.  I had to cut the last set out due to time.  The workout was supposed to include:

4x100 every 120sec.

400 yards easy

Cool down 8x25 every 30 sec, ascending.

Shoveling 110127

Spent a 2 hours shoveling 16" of heavy wet snow.

Gym 110126

Warm up:
1 Mile run in 6:53.


5x5 180# Squats (2:00 between set starts)(4 sets of 7 80# preacher curls between)
5x5 100# Overhead Press (2:00 between set starts) (4 sets of 8 Pull-ups  between)  
3x5 240# Deadlift(1:30 between set starts) dropped to 225 after first set.

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
35 Sit-ups

Finished with:
5x 100 meter swim


I kept the weights where I left them from my last strength training session two weeks ago.  I am still feeling the effects of bronchitis. My run felt heavy and so did the weights.  By the end of the deadlifts I had no 'pop' left so I avoided the hang cleans.   I need to start incorporating more swim/bike/run so today I finished with a quick swim.  At that point my shoulders were spent.

Spin 110125

Back in the saddle.  Back to gym after being on vacation and sick.  I am still getting over my bronchitis but I am feeling well enough to start back up again.

Sick

Battling bronchitis for the past week, and have been away with my family.  I am hoping I feel OK by Friday.

Shoveling

Today's workout was shoveling myself out of the storm.  Gym was opening late anyway so I wouldn't have been able to make it before work.

Spin 110111

Good class, still feeling the effects of my cold.  One day it is ok and the next it is really wearing me down.  One thing about the class is that it is inconsistent.  One week we will go right until the end of the hour before cooling down and the next they cut is short and start cooling down 10 min early.

Gym 110110

Warm up:
1 Mile run in 6:54.

5x5 180# Squats (4 sets of 9 Chinups between)
5x5 165# Bench Press (4 sets 25 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


As per my last workout - I dropped my squat by 10% and made sure I was getting full ROM.  Increased my chin-ups to 9 and reached a new plateau for my bench.  Next week will be 170 - very pleased about this one.

Run 110109

Fighting a head cold so this was a nice easy run with my dog Tupper.  3.25 in 28:07.