Categories
Workout

Workout, day 24

I worked out my chest and abs. 1. Oblique stretch: 60 lb 2. Crunches: 110 lb 3. Situps: 15 4. Incline press: 42.5 lb 5. Dumbell fly press: 27.5 lb 6. Pullover: 60 lb 7. Dumbell press: 45 lb The reps went down for situps, but I had raised the bench up a notch.

Categories
Workout

Workout, Day 23

I decided to do the Swimplan again, but modified the core a little. Warm up * 2 x 25m Freestyle Swim (even pace), rest 0:10 / 25m Build up (repeat 4 times) * 1 x 25m Freestyle Breath Left, rest 0:10 / 25m * 1 x 25m Freestyle Breath Right, rest 0:10 / 25m Core […]

Categories
Workout

Workout, Day 23

I decided to do the Swimplan again, but modified the core a little. Warm up * 2 x 25m Freestyle Swim (even pace), rest 0:10 / 25m Build up (repeat 4 times) * 1 x 25m Freestyle Breath Left, rest 0:10 / 25m * 1 x 25m Freestyle Breath Right, rest 0:10 / 25m Core […]

Categories
Workout

Workout, Day 22

I worked out my arms and shoulders. 1. Reverse curl: 50 lb 2. Alternate curl: 35 lb 3. Tricep pull down: 60 lb 4. Tricep extension: 40 lb 5. Wrist curl: 70 lb 6. Alternate front raise: 25 lb 7. Dumbell press: 32.5 lb 8. Anterior dumbell raise: 30 lb 9. Lateral raise: 20 lb […]

Categories
Workout

Workout, Day 21

I don’t think I am ready for a Swimplan programme. Here’s what I was supposed to do: Warm up * 4 x 25m Freestyle Swim (even pace), rest 0:10 / 25m Build up (repeat 4 times) * 1 x 25m Freestyle Breath Left, rest 0:10 / 25m * 1 x 25m Freestyle Breath Right, rest […]

Categories
Workout

Workout, Day 20

I worked out my legs and back today: 1. Leg curl: 130 lb 2. Leg press: 355 lb 3. Calf press: 355 lb 4. Leg extension: 135 lb 5. Hip adductors: 130 lb 6. Hip abductors: 130 lb 8. Lat pull: 85 lb 9. Upright row: 55 lb 10. Seated row: 120 lb I’m going […]

Categories
Workout

Workout, Day 19

I worked my chest and abs today. 1. Oblique stretch: 55 lb 2. Crunches: 110 lb 3. Situps: 30 4. Incline press: 40 lb 6. Dumbell fly press: 25 lb 7. Pullover: 55 lb 8. Dumbell press: 45 lb The only thing I change next week is inclining the bench a notch for the situps. […]

Categories
Workout

Workout, Day 18

What a crappy workout today. Here’s what I was supposed to do. Warm up 4 x 25m Freestyle Swim (even pace), rest 0:10 / 25m Build up (repeat 4 times) 1 x 25m Freestyle Breath Left, rest 0:10 / 25m 1 x 25m Freestyle Breath Right, rest 0:10 / 25m Core 4 x 100m Freestyle […]

Categories
Workout

Workout, Day 17

I worked out my arms and shoulders today. I modified my workout. I decided to up my weights and decrease my reps. I did it for two reasons: build more bulk and allow for time on the bike. I cut some exercises and added some new ones. The ones I added work more muscles, so […]

Categories
Workout

Workout, Day 16

I worked out my legs and back today: 1. Leg curl: 110 lb 2. Leg press: 315 lb 3. Calf press: 315 lb 4. Leg extension: 105 lb 5. Hip adductors: 110 lb 6. Hip abductors: 110 lb 7. Back extension: 45 lb 8. Lat pull: 42.5 lb 9. Lying row: 40 lb 10. Seated […]