Short solo workout
by, March 21st, 2013 at 04:16 PM (462 Views)
This morning I did weights and a short swim at the Y. This is my third week back doing weights; I used the initial 2 weeks as an easy getting-back-into-this period where I started very easy and lifted progressively more weight, doing 2 sets of 15 reps of each exercise. Now I am aiming to do 2 x 12 reps at each new weight for two sessions in a row. Once I am able to do that, I’ll increase the weight on the second round and lift until failure or 12 reps, whichever comes first. Once I can do one round of 12, I try to do two at the next session, and so on and so forth. (There are a few exceptions, like the scapular stabilization stuff, where my goal is to do lots of reps of little weight, and bench press, where I do fewer reps of bigger weights.) My plan right now is to do this for 3 weeks, have a week where I do something lighter or different, then repeat.
I have a routine that I’m pretty happy with for the arm weights; for legs, I’m still figuring out what I want to do. Diving and ballet already leave me sore for several days each week, and I mostly do just lunges on days when I’m at the gym and don’t have one of those activities scheduled. Today I saw no need to pre-sore my legs before tonight’s diving session, so I just stuck to arms. Here’s what I did—all exercises are with dumbbells unless indicated:
Military press 2 sets of 12 @ 15-lbs
Butterfly 2 sets of 12 @ 12.5 (increase weight next session)
Bicep curls, 1 set of 12 @ 12.5, 1 set of 10 @ 15
Single arm rows: 2 sets of 12 @ 15 (increase weight next session)
Forward/sidewards/rear deltoid raises: 2 sets of 12 @ 6 lbs (increase next session)
Wrist curlicues: with 3-lb weights, rotating wrists (both direction) until current song on sound system stops or I get completely bored
Lat pull-downs (on Nautilus-era machine): 2 sets of 12 @ 60 (increase next session)
Lat scapular stabilization (basically the first part of the lat pull-down, keeping arms straight and drawing shoulder blades together—weights move about 3 inches): 2 sets of 40 @ 40 lbs
Bench press: 12 @ 45 (warmup + form check); 10 @ 50, 8 @ 55, 6 @ 60
Bench press stabilization (pushing bar up as far as it will go with straight arms, bar moves just a few inches): 2 sets of 20 @ 45 lbs [probably should hunt me up a bar that weighs less for these, or just use individual dummbbells—goal is 2 sets of 40]
Afterwards I skipped the abs—we’ll do plenty of drylands tonight—and did a quick 10-minute stretch before hopping in the pool for the following:
1000 scy warmup (400s, 200k, 200p, 200d/s)
Pie of IM
8 x 25 @ :30, 2 of each stroke IM order, odds pretty, evens sprint
7 x 50 kick IM pieces @ 1:00 (FL, FL/BK, BK, BK/BR, BR, BR/FR)
6 x 75 IM pieces @ 1:25, done build/fast/easy by 25s (fl/fl/bk, fl/bk/bk, bk/bk/br, bk/br/br, br/br/fr, br/fr/fr)
5 x 100 IM pieces @ 1:45, steady pace throughout
200 warmdown + play
That was it!
My main key at diving tonight is to keep my eyes open longer and learn to visually spot my entrances. I have long had a fear of opening my eyes underwater—I think as a kid it was drilled into me that if I lost a contact while swimming I would bring financial ruin upon my family, not that I had ever been that keen on putting my face in the water anyway. (There was a reason I stuck to backstroke!) It took me several years of playing polo as an adult to discover that water could get into my eyes with absolutely no ill effects (ok, some blurriness and redness, but the contacts stayed in and my eyeballs didn’t explode). Last week, I realized that despite my coaches’ instructions about what visual cues to use to time particular movements during dives, I was shutting my eyes tight as soon as I went off the board and just relying on hope and my internal gyroscope to make things end up ok. That worked well enough until I tried doing a simple twist—rotating in two directions took away my sense of where I was in the air. So tonight—eyes wide open, until just before I enter the water!