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aztimm's training blog

Mon Jul 6, AM Swim & PM Weights

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Made it to both swim this morning, and to the gym after work....

6am swim workout with the team, ASU Rec Center pool (SCY)
--did 70 pushups and held the Plank for 3 min before leaving home (plank was a mix on the roller, 1-leg, and 1-arm)
--air temp somewhere between 85 and 90, water around 85, aerators on for the first part of workout, but somehow they went off
--had a mid-sized group, 5 in my lane, and I went mostly 4 or 5

easy 50 warm-up (was late)
8 x 100 IM @ 1:45
4 x 200 free @ 3:00
2 x 400 @ 7:00, 100 IM/100 fr (continuous)
1 x 200 IM FAST
200 easy cool-down

total: around 2850 yards


PM gym session
leg extension machine: 1 x 12 x 50, 2 x 12 x 60, 1 x 12 x 70
leg calf raise machine: 2 x 12 x 45, 2 x 12 x 60
leg press: 1 x 12 x 90, 2 x 12 x 140
biceps preacher curls: 1 x 12 x 32.5, 1 x 12 x 52.5, 1 x 12 x 72.5, 2 x 10 x 82.5
triceps skull crushers, flat bench, feet on bench: 3 x 12 x 60# EZ bar, +6 narrow presses after each
standing biceps curls w/dumbbells: 1 x 12 x 32.5, 1 x 12 x 37.5, 1 x 12 x 42.5, 2 x 5 x 47.5
standing triceps curls w/dumbbells: 1 x 12 x 27.5, 2 x 12 x 30
standing biceps machine curls: 1 x 12 x each of 70/80/90/100 (last was a struggle)
standing triceps machine rope pulls: 1 x 12 x 60, 2 x 12 x 70
Hammer Strength abs crunch machine: 3 x 25 x 110
Leg raises: 3 x 12
Ab-X: 1 set of 50

People were using all the 5/0 dumbbells when I was doing my biceps curls, so I used the 1/2's...had never done more than 45

Running very early tomorrow, going to bed as soon as I finish this.

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