Author: Kim Siever

This is the last workout I am posting on my blog. From now on, I will post my workouts at weendure.com

weendure.com/user/hotpepper

I swam today.

• 2 x 25 m freestyle
• 4 x 25 m breast stroke
• 3 x 25 m kicking exercises
• 4 x 25 m breast stroke
• 1 x 25 m kicking exercises
• 8 x 25 m breast stroke

The first 5 or 6 strokes sucked because I kept having to stop after each rep to adjust my goggles.

I worked out my arms and shoulders today:

1. Reverse curl: 50 lb
2. Alternate curl: 35 lb
3. Tricep pull down: 70 lb
4. Tricep extension: 45 lb
5. Wrist curl: 80 lb
6. Alternate front raise: 25 lb
7. Dumbell press: 32.5 lb
8. Anterior dumbell raise: 32.5 lb
9. Lateral raise: 17.5 lb

I also did a stint on the bike. My distance was 7.2 km in 17 min and my max heartrate was 162.

I worked out my legs and back.

1. Leg curl: 130 lb
2. Leg press: 395 lb
3. Calf press: 395 lb
4. Leg extension: 165 lb
5. Hip adductors: 150 lb
6. Hip abductors: 150 lb
7. Lat pull: 100 lb
8. Upright row: 65 lb
9. Seated row: 140 lb

I worked out my chest and abs.

1. Oblique stretch: 65 lb
2. Crunches: 110 lb
3. Situps: 25
4. Incline press: 45 lb
5. Dumbell fly press: 30 lb
6. Pullover: 60 lb
7. Dumbell press: 45 lb

I was going to go on the bike, but I thought I’d give the elliptical a try today. A lot of people use them. I’ve heard they are supposed to be easy on the joints, but it wasn’t easy on my arthritic ankle. I stopped after 7 minutes because it was starting to get too uncomfortable. If I wanted pain, I’d go lift weights. Oh, right. I did.

I’ll stick with the bike for weight lifting days.

Today was a pretty easy workout. On purpose though. One problem I have is that I kick poorly when I swim, so I tried focusing on kicking. For my kicking practises, I used a flutter board.

* 1 x 50 m front crawl
* 1 x 100m breaststroke
* 1 x 50 m kicking
* 1 x 100 m breaststroke
* 1 x 50 m front crawl
* 1 x 50 m kicking
* 1 x 100 breast stroke

I worked out my arms and shoulders.

1. Reverse curl: 55 lb
2. Alternate curl: 35 lb
3. Tricep pull down: 70 lb
4. Tricep extension: 42.5 lb
5. Wrist curl: 75 lb
6. Alternate front raise: 25 lb
7. Dumbell press: 32.5 lb
8. Anterior dumbell raise: 32.5 lb
9. Lateral raise: 17.5 lb

I think it will be awhile before I increase the weights on these exercises. The shoulder exercises were particularly difficult today.

On a related note, I guess I should mention I have noticed some definition slowly creeping in. I think my decision to lower the reps and increase the weights made a difference.

I can’t say I am losing much fat. Most of my fat is in my belly, so the definition I’ve noticed is outside my belly (legs, arms, etc). I have even noticed a bit of definition in my chest, back and shoulders. These have traditionally been difficult for me to develop, so that’s pleasing to me.

No bike today though. I like using a bike with a dashboard to track of distance, speed, and heart rate. There are only two of those kind. There are about a six that have no electronic controls, and about six horizontal pedalling contraptions, but I don’t like using either.

I had a pretty pathetic swim today. I did only 450 metres.

Warmup

• 2×25 m, rest 10s/25m

Core

• 1×100 m breaststroke, rest 30 sec
• 1×50 m backstroke, rest 30 sec
• 1×100 m breaststroke, rest 30 sec
• 1×50 m freestyle, rest 30 sec
• 1×100 m breaststroke, rest 30 sec

I was surprised I was able to do only 50 metres for the freestyle, but I was so drained. I was dizzy earlier this morning, so I wonder if this was related to it.