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Elise's Fitness Fun

On a Deload Week

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Still trying to get back into the habit of blogging. Didn't get to it last week. Whoops! Got in two days of weights, one day of swim, and took a walk of least 1.5 miles each day. The swim was on Wednesday and is as follows:

Warm-up: 200 swim, 100k, 200 pull

2 x 300 - alternate 25 heads up/75 swim - 1 minute rest between swims

8 x 50 with fins - 25 kick/25 swim on 1:15

6 x 50 with fins - 25 uw/25 swim on 1:20

200 easy

2000 yards

Thursday, did last heavy workout to conclude three weeks of heavy lifting.

Bench press: bar x 5, 65 x 5, 3 sets of 100 x 5

Lat pull-down: 90 x 5, 110 x 5, 3 sets of 140 x 5

Squats: bar x 10, 65 x 20

Hammer curls: 2 sets of 12 x 15

Leg lifts in Captains chair: 2 sets of 20

Today, started my deload week. Letting the muscles, tendons, and joints rest after three weeks of heavy lifting.

1.5 mile walk, 1 mile: 2 min run fast/1 min walk

3 rounds of the following:

10 push-ups with bosu ball
10 pull-ups on pull-up assist machine
20 leg lifts in captain's chair

Walked another 1.5 miles this evening.

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Comments

  1. qbrain's Avatar
    Welcome back again

    Any reason you are not increasing weight on the squats? No spot, no cage, nodesireforabigbutt?
  2. elise526's Avatar
    Quote Originally Posted by qbrain
    Welcome back again

    Any reason you are not increasing weight on the squats? No spot, no cage, nodesireforabigbutt?
    Haha, qbrain. Good to be back. Going very easy on the squats to start with. Don't want any knee or lower back issues.