Rocked out at the Gym, Friday, Sept. 11
by, September 11th, 2009 at 07:01 PM (1192 Views)
I woke up rather tired today, but dragged myself off to the gym this afternoon and got going pretty quickly. I had a much longer time to work out as my little one was at a playdate. So I got in a pretty major workout, which I'm sure I'll feel tomorrow. And I didn't have to skimp on RC exercises! I increased weight on most exercises and skipped the pushing and pulling today.
10 minutes on bike to warm up
bicep curl w/BB, 30 x 1 x 15, 40 x 2 x 15
leg extensions, 90 x 3 x 15
seated leg curls, 110 x 3 x 15
HS rear delt fly, 85 x 3 x 12
overhead tricep press w/BB, 30 x 3 x 15
goblet squats, 60 x 3 x 15
cable twists w/yoga ball, 50 x 2 x 15, each side
decline reverse crunches, 3 x 25
long arm crunches, 2 x 50
plyo: 2 forward lunges + broadjump, 1 x 15
reverse knee flexion on Free Motion hamstring machine, 15 x 5 x 10 each leg
(did this laying down, with foot in strap, pulling knee to chest)
lying leg raise w/weight on double cable free motion machine, 50 x 2 x 15
(lie on back, hook cable handles around shoes, pull down, slowly lift legs up and lift ass off the ground, lower and pull legs down against weight)
seated straight arm dips, 60 x 2 x 25
external and internal rotators, 10 x 3 x 15, each arm
prone scapular scrunches w/handweights, 3 x 25
chops on yoga ball w/handweights, 2 x 15 with thumbs down and 2 x 15 with thumbs up
scapular wall slide, 2 x 25
overhead med ball toss on wall, 2 x 50
stretch 15 minutes
ate a balance bar and headed to the pool ...
Put on my 2XU today. It seemed to fit very well, and I didn't mind the sleeves at all. (I know some OW swimmers hate them.) It's also a little strange feeling some water swooshing in the wetsuit. Only had time for a quick workout, and I was pretty tired from yesterday's workout and today's long weight session:
500 warm up
8 x 100 @ 1:40
200 fly drills
200 goswim free drill that Quick posted
Total: 2000 meters
Note: I was going much faster in these 100s than I did the last time I did 100s on this interval with the same perceived level of effort.
Swim: 5x (15,200)
Looking forward to my scheduled day off tomorrow. Having a big birthday party at the house for Mini Fort, cross country met and soccer game for Lil lil Fort, so no time to work out anyway.
The plan for next week is to work S-M-T and then take it a bit easier the next 3-4 days. I'm feeling pretty beat up from drylands and don't want to swim a long race super tired from weights. Oddly, though I absolutely thrashed my legs this week with weights and kicking, my shoulders feel more sore than the legs ...
I was reflecting today that a year ago I almost quit weights because I was always so sore. By comparison, I now feel like a gym rat!