Saturday Workout Notes

I have felt like pure crap this week.  After driving myself into the ground two weeks in a row, the piano finally fell in on me on Monday, and here we are.  I basically did nothing all week.

My daughter Emma's birthday was last night, and we had a ton of ten- and eleven-year-olds over last night.  I made pancakes and then--finally--headed to the gym around 1:30 pm to swim and lift.

I didn't break any records, but after a week of doing jack-shit, it felt good to at least try.


Swimming Warm-Up
3 x 200 @ 3:00 easy
200 kick

Main Sets
5 x 200 @ 2:55 aerobic pace
5 x 100 pull @ 1:25

100 easy

Eh.  Best thing I can say about any of that is that I survived it.  I was averaging about 2:40 for the 200s, which is great if you're a triathlete with a running background but which sucks ass for a former D-1 college swimmer.  I was about the same pace for the pulling.

Well.  At least I swam.

This weight workout write-up is a little more detailed than I usually provide.  I hope it helps.

Weight Warm-Up
12 x barbell bench press @ 45 lbs.
10 x bodyweight squats
General Stretching

Main Sets
4 x barbell bench press / forward lunges
 -- bench: 10 x 95, 8 x 135, 12 x 95
 -- lunges: 10 w/ 10 lbs dumbbells, 8 w/ 20 lbs DBs, 12 w/ 10 lbs DBs

3 x seated rows / incline sit-ups
 -- 10 x 100, 8 x 140, 12 x 120
 -- sets of 25 sit-ups

3 x pull-ups (weight assisted) / dead lifts / goblet squats
 -- sets of 10 x pull-ups with 50 lbs assistance
 -- dead-lifts / goblet squats: 12 x 45 lb kettle bell, 10 x 50 lb, 12 x 45 lb

3 x cable flies / Russian twists
 -- cable flies: 10 x 22, 6 x 27, 12 x 22
 -- Russian twists: 12 x 15 lb kettle bell, 2 x 12 x 20 lbs

3 x triceps superset: skull crushers / pullovers / close grip bench
 -- all sets were 10 reps with 50 lbs curl bar

Notes:
I was really happy with my bench.  I haven't benched with a barbell in about ten years; I almost always use dumbbells.  But I handled the 135 lbs reps pretty easily.  Granted, I'm no Adonis, but that's not too bad.