Monday, April 14, 2014

Alex is kicking my butt, well actually my triceps

At lunch Alex had us do our normal M/W/F workout, but today was chest/tricep day:

Bench Press: 20 @ 135, 15 @ 185, 10 @ 225, 3 @ 275, 20 @ 135

Straight arm Dumbell Pullovers: 5 x 12 @ 55  (Strict form)

Straight arm pulley pulldowns: 5 x 15 @ 80 (Strict form)

One arm DB Preacher Curls: 15 @ 35, 4 x 15 @ 30

Perfect situp machine: 2 x 40 crunches (awesome burn!)

Found my old Bench Press max video and uploaded it on Youtube so it doesn't ever get misplaced again:

Thursday, April 10, 2014


This morning I got to sleep in a little.  Yoo hoo!  Got up at 4:45 and took my sweet time getting to the pool at Northwest.  Here's what I planned for and swam as successfully as I had hoped:

300 easy warmup
10 x 100's FAST
1st one a little easier than the others (1:07), 2-9 got 1:04 and on the last one 1:01
300 easy cooldown

1,600 yards total in 30 minutes

Because I pushed those 100's I don't feel guilty one bit for tapering.  If I can maintain a 1:04 average on my 100 splits in the 500 free,  I'll have a new PR (from high school) beat this Saturday.  I think this is doable.  It's gonna be tough, but definitely possible.  Looking forward to it!  No swim tomorrow, mental training tomorrow.  

Wednesday, April 09, 2014


There is a guy that started at my work named Alex who is an ex-bodybuilder.  He loves to lift and we got to talking and for the past two week's we've been lifting together.  I've loved it!  Having a partner, and to have him know what he's doing and taking the lead is an even bigger bonus!

I dropped my weight back down under 200 finally and went to see Cameron.  After all the caliper pinching the formula showed that I am now at 7.56% bodyfat.  I lost 4 pounds of bodyfat since my last weigh in, and surprised that I only gained 0.1 pounds of lean mass.

I'd like my body fat percentage down to about 4.5%, so I have a little more than 10 pounds of bodyfat to lose and then I'll be at my peak again.  I hope to stay there this time.  No need whatsoever to bulk up and "put on a few for the Channel", with MIMS.  Yeah the water won't be toasty, but it won't be exactly cold either.

Log of the last 16 months of measurements.