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Strength Training and Dryland Workouts

  1. Teenager

    by , January 11th, 2009 at 07:52 PM (Of Swimming Bondage)
    With all the working out I've been doing the past few months, I was feeling not quite so old as the calendar would say I was. That feeling lasted until Saturday morning when we celebrated my oldest daughter's 13th birthday. Yeah, I know lots of USMS folks have passed the milestone of having a teenager, but it somehow made me feel older than turning 40 a couple of years ago. The only saving grace for the day yesterday was when the old lady at Trader Joe's gave me a "mercy carding" when I tried to buy a few bottles of cheap wine.

    What with the festivities yesterday, this weekend was limited in exercise. My back is feeling much better after taking it pretty easy for a couple of weeks and seeing the chiro a couple of times. I split a weight session over Saturday and Sunday (full body, 3 sets of 12 similar to the Program A I posted awhile ago) and got in a core class today.

    On the weightlifting front, I feel like I'm ready to jump back onto the Lezak program next week, but a few weeks behind my original plan. I'll spend the rest of this month on the "endurance phase" and will be jumping back into the 2nd week of 3 sets of 15 reps next week. I imagine I'll still be a bit tentative on the poundage.

    Updated January 16th, 2009 at 03:25 PM by pwb

    Strength Training and Dryland Workouts
  2. Sat Jan 10, 2009: weights

    by , January 10th, 2009 at 11:16 PM (aztimm's training blog)
    Sat Jan 10, 2009...gym workout this afternoon

    I opted not to do the 100 x 100's with my team today. Instead was at home, doing the usual cleaning and took down the remainder of the inside Christmas decorations. Plus it is something like what they say about climbing Mount Fuji (which I've done), "Once you are wise, twice you are a fool." I did that 100 x 100s last year, and it was enough for a while.

    started out with a 7-min warm-up on the stationary bike (Lifecycle). Tried to keep the RPM's around 90-95. Started out on level 8 (out of 20), went up to 9, 10, and finished on level 11.

    main focus of weights was biceps + back:
    * biceps: 3 sets of 12 of preacher curl w/35s on both sides (plus bar), 3 sets of 10 of standing bicep curls with 35# dumbells, 4 sets of 12 of standing bicep curl (multi-machine) @ 90-100-110-120
    * back/shoulders: 3 sets of 10 (front and back) lat pull-downs (with multi-machine, right next to where I did biceps), 3 sets of 12 with seated shoulder press (Precor machine) at 90-100-110#, 3 sets of 15 seated row (Precor machine) at 90-100-110#, 3 sets of 12 of lat raise (Precor machine) 40-45-50, 2 rounds of assisted dips (machine) w/65# (lower weight is better)
    * some very quick abs, 1 set of 50 on the Ab-X, and 1 set of 50 elevated situps on the decline bench

    tomorrow is long run, hoping to get in 15 miles tomorrow in the morning. supposed to have nice weather. depending how that goes will depend if/what I register for, for next week's marathon (online registration closes at midnight tomorrow night, can still register at the expo if event hasn't closed). probably no gym workout tomorrow. have to take down the outside lights tomorrow also, plus a trip to Costco.
  3. Thurs-Fri Jan 8-9 PM/AM Workouts

    by , January 9th, 2009 at 11:09 AM (aztimm's training blog)
    Thurs Jan 8, 2009: PM Run
    made it over to Tempe Beach Park to begin my run after work. started around 6:45 PM
    temp at start: 58F, at finish: 56F

    Graph from Nike+: aztimm_run_01082009
    Run details-- distance: 6.03 miles, time: 51:15, pace: 8:29/mile, calories: 749
    there were some fighter jets doing some runs along the PHX flight path, was crazy. the normal planes don't usually bother me when I have my iPod on, but I could still hear these over my iPod.
    set my Nike+ for 6.5 miles, but wasn't sure how far I'd go. started out by going down past the Tempe Art Center, turned around, back and up to the Rural Rd bridge, crossed it, then followed the path on the north side up to Curry Rd, turned around and back the same way. A little shorter than normal, but it was very nice to get outside and run...fresh air, etc. I may not run as fast as on a treadmill, but I just like running outside.

    After I finished, I heard the light rail train approaching the area, so I snapped a picture of it going across Tempe Town Lake with my iPhone. I'll attach that and a picture of the Mill Ave Bridge too. These aren't the best quality, and I haven't done any cleaning up of them....

    Friday Jan 9, 2009
    : 6AM Swim workout with the team, ASU Student Rec Complex (SCY)
    --did 60 pushups and held The Plank for 2 min before leaving home
    --air temp around 40F, water around 80F, again very steamy

    around 400 warm-up
    300-200-100 @ 20 sec rest, kind of continued warm-up, getting ready
    10 x 50 FAST @ 2 min, I did an easy 50 after each
    200 easy warm-down
    total: just around 2200, if you include the easy 50s. Generally our sprint sets are shorter sets with more rest. I felt ok (not super fast, not super slow either). Held around 34/35 for the first 5, then around 33 for the next 5, think around 32 on the last.
    A year ago, when I was just swimming, I wouldn't have liked a short-distance workout like this. But now, it kind of fits right in with everything else.

    Planning to go to the gym tonight, focus on chest + triceps. Probably gym again tomorrow afternoon (biceps + back), and a longish run Sunday, depending what I decide.

    Chatted with a guy after workout today, he's doing the 1/2 marathon next week. I told him I'd make a decision this weekend on if I'll do the full, 1/2, or none... I hadn't really considered doing the 1/2, since I know I can run that far, but with him there we could do some pacing and try to finish in a decent time (his goal is 1:50). Or I may just go for it and register for the full....or wait this one out. Decisions decisions. He told me he did the Lost Dutchman (in AJ) 1/2 last year, and it is full of hills, far tougher than PF Chang's (PHX).
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  4. 50 back Fast, Time Surprised me

    by , January 8th, 2009 at 10:36 AM (Ande's Swimming Blog)
    Thursday Jan 7th, 2009

    Does you want a 2008 Medal from the
    2008 USMS SCY Nationals?
    They were handing out left overs at the swim center today. I took 5 just incase.
    Let me know. it might inspire you to train harder and smarter to earn one in clovis

    will blog todays practice at:
    The short cut to Ande's Swimming Blog is

    9 days away
    Saturday January 17 - Monday 19th
    Austin TX
    USS Meet Longhorn Aquatics New Year's Classic
    training on through (no rest)
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18

    56 days away
    March 5 - 7, 2009
    USA Swimming Austin Grand Prix
    Austin TX
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday

    Lat press 8 x 40 8 x 45 6 x 50
    lat pull 8 x 167 5 x 207
    bench press 8 x 135 6 x 185
    leg press 8 x 180 8 x 270

    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    swam with Ned and tyler,
    beside Todd, Desiree, & Larry
    tyler had a crick in his neck and got out early
    dove in at 6:38

    warm up
    900 done 100 fr 25 k 25 underwater

    3 x 300 fr desc on 4:00
    went 3:21

    4 x 50 on 1:00
    done 25 fast IM order, 25 easy

    3 x 200 fr desc on 4:00
    went 2:01 on #3

    4 x 50 on 1:00
    breath control took 3 on 1, & 2 on the rest

    assigned: 3 x 300 fr desc on 4:00
    did: wasn't feeling so good so I skipped a couple 50's on each one

    4 x 50 on 1:00
    done 25 fast IM order, 25 easy

    assigned 3 x 200's on 2:40 desc
    did Put on FS PRO JAMMERS

    4 x 50 on 1:00
    done 25 smooth 25 with 6 SDKs

    100 easy

    rested 10 minutes

    50 bk
    whitney timed
    roll start wore FS PRO jammers
    went 23.3
    (which surprised me, didn't think I was or could go that fast today)

    100 easy

    roll start = (forward dive off side, roll to back underwater, watch starts when feet leave the wall)

    ~ ~ ~ ~ ~

    UT Men & Women are at Auburn for a duel meet today

    Several post grads trained at UT this morning Garrett Weber Gale, Dale Rogers worked out in the lane next to mine

    Updated January 8th, 2009 at 02:26 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  5. Wed Jan 7, 2009: PM Weights

    by , January 8th, 2009 at 12:47 AM (aztimm's training blog)
    Made it to the gym on my way home, 24 Hour Fitness, Az Ave & Pecos, Chandler AZ

    started out on one of the bikes, just to warm-up. did a 7-min workout program, specifically called, "Warm-up." Lots of hills, seemed I was struggling most of the time. Tried to keep my RPM between 90 and 95. Held a 3 min mile pace (yea not great, but working on it).

    weights: main focus was biceps + back/shoulders
    * biceps: seated preacher curl w/barbell (3 sets of 12 reps, 2x70#, 1x75#), standing curls w/dumbells (left-right, repeat), 3 sets of 12 w/35s, bicep curl machine 3 sets of 12, standing bicep curls w/pulley machine 3 sets of 12
    * back/shoulders: lat pull down 3 sets of 10 (1 back-1 front, repeat), shoulder press 3 sets of 12, lat raise machine 3 sets of 12, seated row machine 3 sets of 12
    * misc: finished with the assisted chin-up machine. 3 sets of 12 with 65#, this is the machine that the lower the weight the better. since I weigh around 165, I was basically lifting 100.
    * abs: did 1 quick set of 50 reps on the Ab-X machine

    tomorrow: AM swim (usually recovery/stroke work), PM outdoor run @ Tempe Town Lake (weather is supposed to be great)

    think I've decided not to overdo the weights. my new plan is to get in 4x/week, 2 each of chest + triceps, biceps + back. I fit in a little of abs almost every time. I'll continue to swim 5x/week (M-F mornings for now), and run 3-4x week (long run Sun, short recovery treadmill run Mon, treadmill tempo run Tues, medium run Thurs). We'll see how that works....of course come my next biz trip (right now early Feb to ABQ, but could have another sooner) everything will go out the window.

    I found this bit about weightlifting on another forum, which I found very interesting, and I'll have to think about it....and of course try to follow it.

    "What's your goal? Goal dictates intensity. The most intense physically are compound movements with moderate weight done for high reps, which builds muscular endurance. If you reps in the 8-12 range you'll be building muscle, but it's not nearly as intense. Reps with heavy, heavy weight for very low rep is also very intense, but in a different way than low weight, high reps.

    Goal dictates regimen. The basic rule of thumb is, though, whatever you did last workout, do more this time, be it more weight, more reps or done faster. Only with new stress does the body respond and transform."

    Updated January 8th, 2009 at 11:21 AM by aztimm

    Strength Training and Dryland Workouts
  6. Tues Jan 6, 2009: PM workout

    by , January 7th, 2009 at 12:55 AM (aztimm's training blog)
    Tues Jan 6, 2009: PM workout

    Was stuck in meetings from 10am until 4pm, and by the time I got my desk somewhat clear (my work email is a disaster) it was 6:15. I pretty much ran out of the office as fast as I could, drove to the gym, changed, and jumped on the treadmill. Set my iPod for 5 miles. At that point I realized I had 2 choices:
    * cut my run short and squeeze in a mini-set of weights (biceps + back)
    * do a half decent run
    So I took the second, managed just over 4 miles on the treadmill. At least the gym wasn't too crowded, I really wasn't in the mood to deal with people....

    Graph from Nike+: aztimm_run_01062008
    Nike+ details-- distance: 4.17 miles, time: 33.10, avg pace: 7:56/mile, calories: 518
    Again, it seems to either pour rain with good running music, or I get nothing from my iPod. I really need to refresh my music I guess. Anyway, had Modern English, "Melt with you," around 1/2 way through and never realized it had a good running pace (great song too). For the last 1/2 mile, I kept inching the pace up and it was around 7:10 at the end (it takes me a little while to shut down Nike+). Oh, and there's absolutely no way I held a 5:34 pace even for a second (but I once was that fast). When I first finished, the guy walking on the treadmill next to me said, "Nice run," I kind of just grunted, I really can't speak for a while when I first finish.

    I did manage to sneak in a quick abs set, even though people were hogging some of the machines. Did some ab machine with weights, handles above your head and the whole thing kind of moves together like crunches (3 sets of 15, various weights), then 3 sets of 50 on the Ab-X (I'm starting to like that). The decline bench (that I use for elevated situps) was being used, so I just did around 150 crunches, then called it a night.

    Overall, this was one of those great stress reliever type of things that I really needed. I think I might have been a bit harsh with a post on the forums earlier today, I may have to do some re-working of it...

    Workouts for tomorrow: AM swim, PM weights (biceps + back), of course based on what is in store for me at work.
  7. Mon PM-Tues AM (Jan 5-6, 2008) workouts

    by , January 6th, 2009 at 11:00 AM (aztimm's training blog)
    Monday Jan 5, PM gym workout, 24 Hour Fitness, AZ Ave & Pecos Rd, Chandler
    WOW, the crowd sure showed up last night. Only 2-3 treadmills available, and it was just plain busy all around. I had to park a distance away, that gave me my first clue.

    Started out with a ~2 mile run to get myself warmed up:
    Graph from Nike+: aztimm_run_01052009
    Nike+ details-- distance: 2.05 miles, time: 16:32, pace: 8:03/mile, calories: 254

    Moved over to weights, focused on chest + triceps:
    * chest: did 4 rounds of bench press (flat bench, totally free weights, a guy was hogging the one in the racks), 4 rounds of incline bench, 4 rounds of flat bench dumbell flys, 4 rounds of machine seated flys
    * triceps: 3 rounds of standing tricep curls w/dumbell, 4 rounds of machine tricep extention, 4 rounds of tricep push-down, 4 rounds of tricep pull down
    Just did an easy 200 swim, and sat in the hot tub for around 5 min

    Tues Jan 6, 6AM swim workout with the team, ASU Student Rec Complex (SCY)
    --did 60 push-ups and held The Plank for 2 min before leaving home
    --air temp around 42F, water around 78F
    around 500 warm-up
    12 x 50 @ 1 min; done in 2 groups of 6, 1-4 IM order (25 drill/25 stroke), 5-6 free (same way)
    four rounds of the following
    --200 moderate
    --100 build
    --2 x 50 fast
    --round 1 free, 200/100 @ 1:30/100 pace, 50s on 1min
    --round 2 free pull, same intervals
    --round 3, non-free, 200 @ 3:30, 100 @ 1:45, 50s on 1min
    --round 4 kick, 200-20 sec rest, 100-10 sec rest, 50s-5 sec rest
    6 x 50 @ 1:15, 25 all underwater, 25 easy recovery
    200 warm-down
    total: around 3200 yards

    hoping to get to the gym a little earlier tonight. want to do a ~4 mile pace run, then focus on biceps + back, with some abs. tough to balance it all in now that work is back to normal.

    my weight has been flip-flopping like crazy since I started at the gym. generally I weigh ~10 lbs less after my long run on Sundays, and it isn't all quite coming back since I've added in weights. I thought lifting was supposed to add weight, but I seem to be losing...if it continues (and I get to high school weight) I'll start to get concerned. as it is, I haven't been at this weight for around 20 years.
  8. Sun Jan 4, 2009: long run

    by , January 4th, 2009 at 11:50 PM (aztimm's training blog)
    Sunday Jan 4, 2009....long run day
    --its official, I'm now a fair weather runner
    --woke up very sore this morning, chest, back, arms, you name it I pretty much hurt there
    --weather was pretty crummy most of the day. off/on rain, clouds, etc
    --a Starbucks Vivano helped pick me up later in the day
    --decided to just do the errands first, and go to the gym to do a treadmill run, got there and started around 4:50 PM.

    Nike+ graph: aztimm_run_01042009
    Nike+ details-- distance: 14.16 miles, time: 1:59:19, pace: 8:25/mile, calories: 1757
    With warm-up and warm-down, almost exactly 15 miles. According to the treadmill (for what its worth) my heart rate was 170ish when I finished, so I wanted to really take a nice 5 min to warm-down.
    This is the furthest I've ever done on a treadmill. My prior record was a 10k last summer on a hotel treadmill in Vegas (yes there's more to Vegas than the casinos). I couldn't figure out how to break the 60 min limit (plus 5 min warm-down), so I broke my workout into 2-65 min segments. I think the big dip was where I was adjusting the speed a little and hit the stop button instead of the up or down (took a bit to put it back). I stopped after 65 min (restroom, water and Gatorade break), again around 95 min (water), again around 15 min before the end (water and a splash of Gatorade).
    It really wasn't terrible; I had at least 4 TV's in my near vision, I was mildly entertained by Monk for the last 45 min or so. Seemed to have a ton of good running music; supposedly when I have a fast pace going it is supposed to keep giving me fast stuff, and it worked today.

    Changed and went in the pool...did a very easy (maybe 50-60%) 500 easy swim, stopped at the 100 and 300 for water/Gatorade breaks.

    Between the water, Gatorade, and nice cool-down, I wasn't terribly sore after, and was able to walk to my car just fine. Even now my legs don't feel that bad (not that I could do another run like this right now).

    I'm planning to swim with our team at 5:30 in Scottsdale tomorrow morning, then hopefully stop by the gym on my way home (2-mile run to get the kinks out, chest + triceps, then maybe a quick swim). I've swam with our Scottsdale group before, last May/June, when the ASU Rec Center pool was closed for a few days. A little further from home, but traffic shouldn't be bad at that hour. I'll probably just use surface streets from there to my office. I assume I'll see fellow blogger Patrick Brundage, but he'll be in with the super fast folks, while I'll hopefully be in a somewhat sane lane. During my last visit to Scottsdale I swam around 5,000, hopefully the coach doesn't have that planned for tomorrow.
  9. Sat Jan 3, 2009: weights

    by , January 3rd, 2009 at 11:01 PM (aztimm's training blog)
    Sat Jan 3, 2009....went to the gym for mostly a lifting session this afternoon

    Started out with an 8:45 on a bike, 2-1/2 miles, pretty much just to get warmed up and get the blood flowing. I'm planning to start biking-->express bus-->light rail to work once in a while, so want to make sure I could bike. The bike portion would be 1-1/2 miles to the bus, then 1/2 mile from rail to office. Maybe a little more if I swim over lunch. Planning to get the mountain bike out and see how it looks tomorrow.

    Main focus of weights was biceps + back:
    * biceps....started with a free weight bar on the curl rack, 2 sets of 12 w/25 each side, 2 sets of 12 w/30 each side (plus bar)....did 3 sets of 12 standing curls w/35 lb dumbells (1-left 1-right)....4 sets of 12 on a seated curl machine (don't remember weights)...4 sets of 12 on a standing curl machine (think something like 90-100-110-120)
    * back....started with a shoulder press machine (Precor), 4 x 12 (don't remember weights), lat raise machine (Precor), 4 x 12 @ 50 lbs, seated rower Precor 4 x 12 (don't remember weights), lat pull down, 4 x 20 (1-back 1-front rotating) think 80-90-100-110. Finished up with some pull ups....3 rounds on the minute, did 5 on 1-2, 6 on the 3rd
    * abs....3 x 50 on the Ab-X, 70 elevated situps (50, then 10 w/10 lb weight, 10), then around 150 crunches on flat bench (varying legs)

    Went in the pool and did a 500...kind of started out easy, got a little fast 250-400, then easy 100 at the end. Didn't really feel like a proper swim workout. Went in the hot tub and soaked for around 5 min.

    Tomorrow hoping to do a long run in the morning....depending on the weather. It got cloudy during the day today and it could rain tomorrow. Worst case, I'll go to the gym and do a treadmill run. Hoping to get in around 15 miles.
  10. Fri Jan 2, weights and swim

    by , January 2nd, 2009 at 11:30 PM (aztimm's training blog)
    Friday Jan 2, went to the 24 Hour Fitness, Arizona Ave & Pecos

    Started with weights, main focus chest + triceps
    * Chest....bench press on the racks (2 sets of 12 w/45's each side, 2 sets of 12 w/50 each side), elevated bench (2 sets of 12 w/25's each sie, 2 sets of 12 w/30 each side), decline dumbell flys (w/40 lb dumbells 3 sets of 12), seated fly on machine (4 sets of 12, 100-110-120-130).
    * Triceps....standing curls w/dumbell (3 rounds of 12 w/22.5, 1 round of 12 w/25), tricep extention machine (can't remember weights), seated dip/pushdown machine (can't remember weight, but this thing made my triceps burn), then played around on the assisted chin-up machine (did 3 rounds of 10 w/60 lbs, lower weight is better).
    * Abs...seems like I always wanna finish up with abs....3 rounds of 50 on the Ab-X machine, some elevated situps on the decline bench (50 regular, 10 w/10lb weight, then 10 more), then about 300 crunches on a flat bench varying my legs

    Changed and went in the pool....
    400 warm-up, the last 75 at about 85-90%
    100 FAST free (came in around 1:12, still learning this pool)
    100 easy
    2 x 100 kick @ 2 min
    100 easy
    8 x 50 @ 1:15, first 25 FAST 25 easy free, fast for #1, 3, 5, 7 Breast, for #2, 4, 6, 8 Free
    100 easy
    2 x 50 breast @ 1:30 fast (came in around 38)
    50 easy
    2 x 50 free @ 1:15 fast (came in around 33)
    200 easy warm-down
    total: 1850 yards
    then sat in the hot tub to wind down a bit

    Just found out that tomorrow's and Monday's swim workouts are canceled. Tomorrow I probably wasn't going anyway, but Monday I'd rather not miss. I may swim in Scottsdale, or go to the gym in the morning to swim.

    Updated January 2nd, 2009 at 11:38 PM by aztimm

    Swim Workouts , Strength Training and Dryland Workouts
  11. No Swim to Ring in the New Year

    by , January 2nd, 2009 at 09:42 AM (TJ's Blog of Slow Swimming!)
    But I did go on a 10 mile, 4 1/2 hour hike with approximately 2500 feet of climbing! My legs are tired the morning after!

    Updated January 5th, 2009 at 02:06 PM by Iwannafly

    Strength Training and Dryland Workouts
  12. Thurs Jan 1, 2009: Run

    by , January 1st, 2009 at 06:04 PM (aztimm's training blog)
    Thurs Jan 1, 2009: started the new year off on the right foot!
    --slept in until 8:30 this morning. man it felt GREAT! only made it up to see in the new year for Eastern and Central time zones last night. That's one nice thing about being out West, you can celebrate whenever you want!
    --just in from a medium run, then did a mini-abs set
    --really stretched out good and did 40 push-ups (more to get myself going) before heading out
    --temp around 65 and just beautiful. not a cloud in the sky....this is why I love living in AZ! a slight breeze, which was very welcome after I got going

    Graph from Nike+: aztimm_run_01012009
    Nike+ run details-- distance: 6.04 miles, time: 50 min, pace: 8:15/mile, calories: 750
    I just didn't feel like doing my typical 9 miler, hadn't done a run of this distance outside for a while. Again, ran along the Consolidated Canal from around the 202 San Tan Fwy overpass, just up to Ray Rd. Up on the East side, back down on the West. Saw very few others out, maybe 2 other runners, a few bikers, and a few people fishing (I'd hate to eat anything they catch in that canal). My iPod really got me going today...."Kung Fu Fighting," by Carl Douglas around 1/2 mile in got me started (I don't necessarily like the song, just has a good running beat). Then around the 4-1/2 mile, "Du Hast," by Ramstein really got me going (I was really dripping sweat after that). My college German teacher may be disappointed if she knew that's most of what I got out of 3 semesters (although it has helped for some trips Frankfurt and MUnich).

    Did a mini abs set when I got home, just around 400 crunches, varying my leg positions a few times. Finished with some where I just hold in the UP position for 15-20 sec, really felt my abs burning.

    I think that's it for me for today. Working from home tomorrow, which means I'll try to run early, and go to the gym late. I'm afraid of the masses who will be at the gym, it has been very nice lately, but I think it may have been the calm before the storm.... We usually get a HUGE turnout at swim workouts in January, people come out of the woodwork. But at least there most people know what to do, how to circle, etc.

    Edited to add:
    Just added up my 2008 run totals. According to Nike+: 1222.22 miles. I know that it missed some here and there (and I ran a few times without), so probably another 30 miles (maybe more), putting me around 1250 for the year. I think that's good, and it would be great to match that in 2009.

    Updated January 1st, 2009 at 06:41 PM by aztimm

    Strength Training and Dryland Workouts
  13. Wed Dec 31: PM gym workout

    by , December 31st, 2008 at 08:39 PM (aztimm's training blog)
    Dec 31....made it back to the gym after leaving the office early. It was such a beautiful day (probably around 75F at 3:30PM), I was tempted to go home and run instead...but trudged through for more torture.

    Didn't do any cardio as warm-up. Looking back, I really should have done something, and there's tons of machines. Maybe if I don't want to run, I'll try the rowing machines next time.

    Main focus of weights was biceps and back. Secondary...abs.
    * Did a variety of biceps stuff...preacher curl not on a machine per-se, but machine like but took free weights 4 sets of 12 each, 2 w/70, 2w/75. preacher curl w/37.5 dumbell one arm at a time, 3 sets of 12. standing biceps curl w/65 barbell, 3 rounds of 12. then some sort of machine curl (don't remember specifics)
    * Also got in a variety of back/shoulders/lats stuff... began with a lat raise machine, this is very evil, 4 rounds, don't remember weights. next was a shoulder press. then on to a seated row. finally a lat pull down on the machines that the free weights guys use.
    * Abs....started with a seated abs machine, 3 rounds of 20, something like 80/95/110 lbs. Next 3 rounds on the Ab-X, 50 reps each. Then 2 rounds of elevated situps, 50 reps each. Finished with 120 crunches (switched legs 1/2 way) on a flat bench (the balance is tricky).

    Went into the pool, thinking more about just loosening down....
    400 warm-up, easy for the first 200 then gradually working my way up to 85% for the last 100
    100 kick w/board, medium pace
    2 x 50 kick w/zoomers, all fly kick, 4 kicks stomach/right/back/left (stole this from the USMS forums)
    easy 100
    6 x 50 @ 1:15, first 25 FAST, 2nd easy free...#1-2 FLY, #3-4 Breast, #5-6 Free
    easy 200 warm-down
    total: 1200
    sat in the hot tub for around 5 min

    Overall, I'm pretty happy with 2008, as far as my fitness at least. I lost around 20 lbs, mostly in the first 4 months, and mostly due to increasing the distance of my runs. With that, my body fat (as measured by my Tanita scale) went from around 20% to 14%. I posted these on the USMS forums, but here are my goals for 2009:
    * Complete 2 marathons, and at least 1 other running race (maybe a 1/2, 10k, etc). Goal time of 4 hours for first marathon.
    * Compete in at least 1 swim meet (probably 2). Probably here in AZ, but I seem to visit family in PA so close to when Colonies Zone meets happen, it would be nice to go to one. If a SCY meet, meet or break 1 min for 100 free.
    * Get my money's worth from the gym membership I got for Christmas. Ideally 3+ times/week. I don't mind my weight going up if I increase my muscle mass.
    * Otherwise, pretty much keeping up what I started last year, without burning myself out.
  14. Tues Dec 30: PM gym workout

    by , December 31st, 2008 at 12:00 AM (aztimm's training blog)
    Tues Dec 30, PM session at the gym
    felt kinda sluggish when I left work, debated about going at all. ended up driving most of the way home and went to the 24 Hour Fitness @ Arizona Ave/Pecos, here in Chandler

    started out with a treadmill run. set my iPod for 5 miles. wasn't sure if I'd do that much, and according to the treadmill I did 4.3 miles; Nike+ fizzled out at around the 3 mile mark and never really got back on says I only did 3.8 miles, oh well
    graph from Nike+: aztimm_run_12302008
    Nike+ details-- distance: 3.87 miles, time: 34:16, pace: 8:50/mile, calories: 480
    I started around a 9 min/mile pace, and inched up to around 8 min over the first mile, very gradually. Around .85 miles, Foo Fighters, "Monkey Wrench," came on my iPod, and I set my pace around 7:47. What I don't get is there are around 30 treadmills, maybe 7 of them being used, plenty of empties all over....and a guy has to use the one right next to me. He walked for about 10 min. There was a guy 2 over the other way who did a marathon+ on his treadmill, looked like he was going a fast pace too.

    Then I moved over to the weights....focus was chest + triceps:
    * basic bench w/bar on tracks, 2 sets of 12 w/45s, 2 sets of 12 w/50s on each side (plus bar)
    * elevated bench, free bar, 3 sets of 12 w/25s
    * seated chest press machine, 4 sets of 12, 80-90-100-110
    * chest flys w/dumbells (flat bench), 3 sets of 12 w/45s
    * chest flys w/machine, 4 sets of 12, 80-90-100-110
    * triceps curls w/25 dumbell, 2 sets of 10 each arm, 1 set of 10
    * triceps pull down (combo machine), 3 sets of 12 w/80

    all that took around 90 min, just took a quick shower and headed home (no pool this time)

    I'll swim in the morning, maybe a gym workout late tomorrow (biceps/back). no swimming on Thurs-Fri, Sat is that mega set, still debating if I'll do it. Probably runs on Thurs-Fri, and a gym workout on Fri.
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