The Alberta WorkerI started my first Simplan plan today. Here’s what it is: 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 Swim, […]
I worked my chest and abs today. 1. Oblique stretch: 42.5 lb 2. Crunches: 80 lb 3. Situps: 25 4. Incline press: 30 lb 5. Seated press: 75 lb 6. Fly press: 120 lb 7. Pullover: 45 lb 8. Dumbell press: 25 lb I think I’ll increase the weight on the crunches. Everything else was […]
I worked out my arms and shoulders today. 1. Hammer curl: 25 lb 2. Tricep pull down: 40 lb 3. Concentration curl: 27.5 lb 4. Tricep extension: 27.5 lb 5. Wrist curl: 35 lb 6. Military press: 80 lb 7. Reverse fly: 60 lb 8. Lateral raise: 12.5 lb 9. Shrug: 47.5 lb 10. Dumbell […]
I came across a website called Swimplan, which creates personalized swim programmes. It needs a benchmark to base the programmes on, so today was a benchmark swim day. I swam 100 metres (4 x 25) doing the front crawl in 3:30. It took me 174 strokes. After I was done that, I did two sets, […]
I worked out my legs and back today: 1. Leg curl: 100 lb 2. Leg press: 255 lb 3. Calf press: 235 lb 4. Leg extension: 90 lb 5. Hip adductors: 100 lb 6. Hip abductors: 100 lb 7. Back extension: 35 lb 8. Lat pull: 35 lb 9. Lying row: 35 lb 10. Seated […]
I worked my chest and abs today. 1. Oblique stretch: 40 lb 2. Crunches: 70 lb 3. Situps: 15 4. Incline press: 25 lb 5. Seated press: 75 lb 6. Fly press: 115 lb 7. Pullover: 35 lb 8. Dumbell press: 22.5 lb I think I’ll increase the weight on the dumbell press, pullover, incline […]
I put in 650 metres today. I thought for this post I would report my swimming in sets rather than totals. 1. 4 x 25 m front crawl 2. 4 x 25 m breast stroke 3. 4 x 25 m front crawl 4. 4 x 25 m breast stroke 5. 4 x 25 m front […]
Today was my second go at arms and shoulders. I had to catch a later bus, but I still managed to squeeze in all my exercises. 1. Hammer curl: 20 lb 2. Tricep pull down: 40 lb 3. Concentration curl: 25 lb 4. Tricep extension: 25 lb 5. Wrist curl: 25 lb 6. Military press: […]
I hit my first goal. I swam 500 metres. Now, Jeff might not think that’s much, but I think it’s significant for someone who learned to swim at nearly 15, has never taken a swimming class, and started working out again a week ago. Here’s what I did: 1. Front crawl: 250 m 2. Breast […]
I worked out my legs and back today: 1. Leg curl: 100 lb 2. Leg press: 255 lb 3. Calf press: 220 lb 4. Leg extension: 90 lb 5. Hip adductors: 90 lb 6. Hip abductors: 90 lb 7. Hyperextension: 25 lb 8. Lat pull: 35 lb 9. Lying row: 25 lb 10. Upright row: […]