Ya either Love 'em or Hate 'em

Mondays that is!  I try my best love love them.  I mean come on, it's Chest day in the gym.  Who don't like going back into the gym after a two day hiatus and try to destroy every fiber in their chest!?

Any how...... Today was a good day.  My lower legs & feet still hurt, but I'm hoping that is just from the increase in mileage and will at least ease off soon.  I have to keep adding to the mileage though, with two ultras coming up QUICK it is almost a must!!

Today's Training Schedule
Lunch Gym

Flat Dumbbells: 55# WarmUp, 75# (8), 80# (8), 85# (6)
incline Dumbbells: 55# (10), 65# (10), 65# (10)
Dumbbell Fly: 45# (10), 55# (10), 60# (10)
and of course we had to end will pull ups.
3 sets 5 Reps - Full Dead Hang Pull ups

After work decide to get my run on.
5 Miles in the cold & dark through some hills......However the nice thing about running at night during this time of year is ya get to look at all the Christmas lights.  Nice surprise tonight!

Ok friends, Keep on Running, Keep Healthy & SAFE !!

Back & Bi

Love'm some Pull-Ups, Pull-Ups, Pull-Ups!
Today's Strength Training Workout is Back & Bicept

Pull-Ups 3 Sets
10, 8, 6 - These felt suprisingly easier than usual today.  I'm hoping that I'm getting stronger & the Swim Training is helping.

Seated Rows: 3 Sets 105# X 10 Reps
Lat Pull-Downs: 3Sets 120# X 10 Reps

Standing Curls (With EZ Curl Bar)
3 Sets: 60#, 60#, 70#
Mixed in some ISO Machine Lat Pull-Downs.
3Sets: Machine + 35#, 45#, 55# X 20 Reps

Finished UP with Machine Seated Curls: Burn Out Sets
30 Reps total for 2 Sets
45# X 10 Reps + 35# X 10 Reps + 25# X 10 Reps.

These are done with no stops between weight changes.  Your partner takes the weight OFF and you keep going.  This extercise REALLY burns and you have to push through the Latic Acid.

Let the Cross-Training Begin

So, last weekend was a big weekend for me.  I finally got off my wallet and with some birthday money that I recieved I went and re-outfitted my OLD triathlon bicycle with new wheels.  Check out the photos of the death & Resurrection of the TRI-BIKE!

Resurrection

DEATH

Next purchase on tap was some new goggles!  I have not purchased any new goggles in who knows how log, so off to the local sporting goods store I went.  Walked up to the display and did not recognize any of the styles so I just grabbed a pair of the Speedo branded ones, checked the return policy and off I went.

I ended up buying the Speedo Vanquisher 2.0  Needless to say these are HUGELY different from my old Racing Sweeds!  But after my 90 Min workout this morning they seem to do just fine.

 Now on to this mornings main course

Swim WorkOut-Total Distance 2,200Meters

Warm Up (Do 2x) - Total Distance 200m
100 Free Drill (Rest :35)
50 Free Kick (Rest 30)
50 Free Swim (Rest 1:00)


Main Set - Total Distance 1,200m
12 X 25 Free (Rest :30)
6 X 50 Free (Rest 1:00)
3 X 100 Free (Rest 1:30)
300 Free

Kick Set (Do 4X) Total Distance 400m
4 X 25 I.M. (Rest :20)

Cool Down Total Distance 200m
200 Free Easy


Afternoon Strength Workout


Dumbbell Press Press 12 Reps / 3 Sets 35#, 40#, 45#
Incline Dumbbell Presses 12 Reps / 3 sets 45#
ISO Lat Pull-Downs 10 Reps / 3 Sets 45#(Per Side), 70#(Per Side), 70#(Per Side)
Tricep Cable Pull-Downs 15 Reps / 3 sets 60#

Late Night "Monday" Work-Out
P90X Chest & Back
P90X Ab Ripper

Went home and passed out.
Keep on pushing friends, all this work will pay out someday..........I Hope :-)
Peace & Blessing

Evening Work Out

Well Since I was behind in my Pull-Up and Push-Up program I figured I would Catch up.

I started with pull-ups (these were done at home on my doorway pull-up bar.)
Level 4: Week2: Day2
08 Pull-Ups (Check) - 90 Sec Rest
09 Chin-Ups (Check) - 90 Sec Rest
08 Pull-Ups (FAIL) - 3Min Rest 
07 Chin-Ups (Check) - 3Min Rest
05 Pull-Ups (Check)
Notes: After 3Min of rest the pull-ups were manageable and the Chin-ups were a breeze.  Need 90Sec for Chin-Ups and 3Min for Pull-Ups







Push-Ups (Today's seemed to be really easy, even though the massive chest, arms and back workouts we did the past couple of days)
Since my wrist hurts I did these on my Chin-Up bar flipped upside down.  Basically Push-Up Stands

09 (Check) 90Sec Rest
11 (Check) 90Sec Rest
08 (Check) 90Sec Rest
08 (Check) 90Sec Rest
30 - MAX (I was pretty much toast after these)