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 Well it's Monday again, and all that means is here we go again.  Had a good weekend with some much needed rest.  I am, however, curious on why I am always so tired during the day.  It would seem that from about 1:PM on I am absolutely exhausted and by 9:PM I'm done!
Friday night was awesome.  The wife & I got to take my boy to the fair to see Newsboys.  That group put on one heck of a show for $10.00 / Person & Best of all my boy LOVED IT!
Other than that, slept in really late on Sat & Slept in a little on Sunday. 
Hope everyone had a great week!  Just remember, If you can run be thankful, hahaha, only 21 more days!

Monday Randomness 1600 Yds, 1 Hour
Warm-Up (100)
Ya right this was a dumb way to start the workout......but it definitely got me huffing & Puffing!
100 I.M.
Main Set (1300)
5 X 100 on 2Min
50 Sprint (27 Sec)
3 X 200 on 30 Sec Rest
200 I.M Swim (25 / Kick 25)

Cool Down (200)
2 X 100 SLOW

Lunch Time Strength Work

Flat Bench Press
135# X 10
185# X 06
205# X 04
225# X FAIL (Again, UGH)
185# X 6
815# X 6

Incline Dumbbell presses
45# X 15
55# X 10
55# X 08

Tricep Cable Pullovers
100# X 10
110# X 10
120# X 10

Bicep Cable Curs (With Straight Bar)
70# X 10
70# x 10
70x x 10
80# x 10

Tricep Single Arm Pull downs (Palm Up)
30# X 10 Each Arm (3 Sets)

HAPPY THURSDAY !!

Today was kind of an adhoc day.  Had some friends who said they would be at the pool early today so I figured I would show up and work out with them……humph, go figure I was the only one to show…..Oh well.  Had a GREAT workout anyhow.  Then lunch time rolled around and had a GREAT Strength chest workout.  All in all today is shaping up to be a great day.  Maybe later on tonight I can fit in a “Cage Fitness” workout tonight at Black Belt Leadership Academy!!

Tomorrow AM starts with…..ummmmm let me think… OH YA, More Swimming.  Then an appearance at the weekly Friday Morning BCRT Run.

On today’s menu we have the following workouts.

25 Min + 5 Min Cool Down on the Elliptical

RPM: >85 mostly above 90

HBPM: > 165 mostly above 180

Aprox miles: 3.2 (Don’t think this is even close but…..)

Cool down was done in reverse direction

Swim

I did not have a set workout this morning, therefore I have no Idea on my yardage.

However I can tell you I did a bunch of

50yd With 30Sec Rest

100yd with 45Sec Rest

Bunch of 25X12.5X12.5’s (25 Catch-Up Drill X 12.5 Swim X 12.5 All Out Sprint)

Afternoon Strength Chest Workout

Bench Press

10 X 135

10 X 155

08 X 175

04 X 205

Incline Dumbbell Press

45 X 12

55 X 12

55 X 12

Threw some light tri pull-downs in for good measure.

Just a quick post to record today's activities.
Lunch Strength Work
Dumbbell Incline Press 4 Sets at Increasing Weight
45#, 55#, 65#,65#

Close Grip Press (Bar +25's)
3 Sets (20 Reps, 25 Reps, 30 Reps)

Triceps Pulldowns 4 Sets Increasing Weight
Triceps Pushes (ISO Machine) 4 Sets

Day off

'sup peoples!  Well today is a day off of work for me today.  Work, that is the job that pays my bills! haha.....I will probably work harder today around the house than I have all week at "work"....Anyhow.

Was up at my normal time today (5:AM) and met up with one of my buddies for swim workout at 5:30.  We did a SIMPLE & QUICK ladder workout today. (See Details Below) Then I hurried home to start the rest of my day off.

The parental units are in town this weekend so Dad & I will putz around the house working on the deck and siding, the never ending project, mom will hang out in the house.  Doing whatever Mom's do in the house.

Later on it's Church time. There is a HUGE woman's conference this weekend that I will be running the sound & media for.  Apparently this group that is coming in is really well know, so this should be interesting.

After setting up the band, it's time to go to my daughter's High School for homecoming, where she is part of the court.  Tailgating before the game, then shooting photos during half-time.

Like I said, busy..busy..busy weekend on tap.  Oh, and don't forget about the state-wide push for camping this weekend.  I think we are going to pitch a tent in the backyard tonight or Sat night.

L8R Y'all!

I have no photos for ya today....so here is a general warning for everyone!






Swim Work-Out (1350 m)
Warm-Up (400 m)
100 Drill (High Elbow, Right Arm Single Stroke, Left Arm Single Stroke)
50 Kick
50 Free (Long & Slow)
100 Drill (50 Closed Fist, 50 Drill)
50 Kick
50 Free (Long & Slow)

Main Set - Ladder (750 m)
25 (fly)
50 (Sprint)
100
200
200
100
50 (Sprint)
25 (fly)
Cool-Down (200 m)
2 X 100 Free (Long & Slow Strokes - Really Stretch)

Entrenamiento de natación el lunes

Short post today.  BIG day on tap at work.
I hope all of you had a good weekend and did not train or race too hard.  I heard there were a lot of local races going in so if you were in one I hope you did well.

Still no running for me.  Since my last running day was 9/14/2011 I have set me target date to start back on November 14, 2011 that will give me just over 8 weeks off the run.  I will start back slow and hopefully everything will be fine.

Today's workout.  Same as last week but with a little twist.

Distance & stroke wise same EXCEPT that I pulled all but the kicking portion and I did the main set on timed intervals.

Total Distance 2,200 Meters

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 (PULL)
12 X 25 Free (On 30's)
6 X 50 Free (On 1:00)
3 X 100 Free (On 2:00)
300 Free

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

Cool Down Total Distance 200m (PULL)
200 Free Easy

SW1 DONE!

X-Train Swim Week 1 DONE ! LIKE A CHAMP (Cue "Eye of the Tiger" please)
That's right, 2,200m on Mon, Wed & Fri that's 4.1 Miles y'all.....Sweet!

Ok, ok enough gloating, left on tap for today is
Lunch-Time strength training (Major Muscle Groups Only) tonight I have a CubScout Lock-In with my boy.  Then it's REST TIME !!! YAYYYY

Saturday is full with a Morning Event Photo Shoot for the Alzheimer's walk (Check out last year's photos here).  This year the Running Tribe will be leading the route so should be a good time.  After that it's  yard work & house work.

Sunday is, of course, church then HOPEFULLY a family portrait photo shoot.

Will prob. fit in some Ab Ripper X & Maybe some cycling on the trainer during the evenings.  That is if I can find some cycle shoes.

I hope everyone has a great weekend.

New Start

Today has been an interesting day.  Started off with not getting up when I wanted to.
Since the time change was on Sunday, my goal was to get up at the "Same" time and try to get some additional extercise in.  Oh well not today, we will try again tomorrow.

During lunch today I went for a run and OH what a fun run it was.  1st starting out my legs were very sore and stiff.  Then as I kept running i found my chest to start hurting, unfortunately that never went away.  On my way back to the gym, within the last 10th of a mile, I FELL !  Not just a fall, but my feet got caught up in a metal wire ring that esentually hog tied me and down I went.  Now you have to understand where I was ON MAIN STREET !  Cars everywhere, me trying to cross the intersection and not paying attention to my feet but the cars that try to kill me on a daily basis......yup down I went rolling into the intersection.  Needless to say I quickly got up brushed myself off and continued my run.....

Today was Monday which means Chest & Triceps day in the Gym.  It started off slow but had a good end
Flat barbell bench
3 sets x 10 Reps (65 lbs)

Incline Bench
10 x 115lbs
10 x 135lbs
10 x 155lbs
2 x 225lbs

Triceps pull-downs (v-bar)
12 x 60lbs
12 x 80lbs
4  x 80lbs

Narrow Push-Ups
3 sets x 10 Reps

over the head cable pulls (Triceps)
3sets x 10-20 Reps
60, 70, 80

Dumbbell flys
30 x 10 Reps
35 x 10 Reps
40 x 10 reps

Flat bench using solid steel bar
135 x 3 sets
10, 8, 8