I live in Lethbridge with my spouse and 5 of our 6 children. I’m a writer, focusing on social issues and the occasional poem. My politics are radically left. I recently finished writing a book debunking several capitalism myths. My newest book writing project is on the labour history of Lethbridge.
I’m also dichotomally Mormon. And I’m a functional vegetarian: I have a blog post about that somewhere around here. My pronouns are he/him.
I worked out my legs and back today:
1. Leg curl: 130 lb
2. Leg press: 375 lb
3. Calf press: 375 lb
4. Leg extension: 150 lb
5. Hip adductors: 150 lb
6. Hip abductors: 150 lb
7. Lat pull: 100 lb
8. Upright row: 60 lb
9. Seated row: 140 lb
I then did 15 minutes on the bike. I went 8.66 km, and had a max heartrate of 164.
I worked out my chest and abs.
1. Oblique stretch: 60 lb
2. Crunches: 110 lb
3. Situps: 15
4. Incline press: 42.5 lb
5. Dumbell fly press: 27.5 lb
6. Pullover: 60 lb
7. Dumbell press: 45 lb
The reps went down for situps, but I had raised the bench up a notch.
I decided to do the Swimplan again, but modified the core a little.
Warm up
* 2 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
Build up (repeat 4 times)
* 1 x 25m Freestyle Breath Left, rest 0:10 / 25m
* 1 x 25m Freestyle Breath Right, rest 0:10 / 25m
Core
* 1 x 50m Breaststroke Swim, target time 01:30 / 50m, rest 0:30 / 100m
* 1 x 50m Freestyle Swim, target time 01:30 / 50m, rest 0:30 / 100m
* 1 x 50m Breastsroke Swim, target time 01:30 / 50m, rest 0:30 / 100m
* 1 x 50m Freestyle Swim, target time 01:30 / 50m, rest 0:30 / 100m
Warm down
* 2 x 25m Freestyle Easy, rest 0:15 / 25m
That was much better. The timing was still similar to my previous plan, but switching stroke styles allows me to workout without wearing myself out.
I forgot my times on the core set, but everything was under 01:30. I felt much better about this one.
Google released an in-house tool yesterday for syncing Google Calendar with Outlook. Yay!
I have tried all the other free solutions, and none of them worked. They either synced n0thing or they duplicated everything every couple of days. The new sync tool works great.
I worked out my arms and shoulders.
1. Reverse curl: 50 lb
2. Alternate curl: 35 lb
3. Tricep pull down: 60 lb
4. Tricep extension: 40 lb
5. Wrist curl: 70 lb
6. Alternate front raise: 25 lb
7. Dumbell press: 32.5 lb
8. Anterior dumbell raise: 30 lb
9. Lateral raise: 20 lb
I will increase weights for the pull downs, and the I may decrease the weights on the lateral raises. My shoulders were too beat to complete 8 reps of 20 lb.
I don’t think I am ready for a Swimplan programme. Here’s what I was supposed to do:
Warm up
* 4 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
Build up (repeat 4 times)
* 1 x 25m Freestyle Breath Left, rest 0:10 / 25m
* 1 x 25m Freestyle Breath Right, rest 0:10 / 25m
Core
* 4 x 100m Freestyle Swim, target time 03:30 / 100m, rest 0:30 / 100m
Warm down
* 2 x 50m Freestyle Easy, rest 0:15 / 50m
I did the warm up and build up fine, but it took me 4:20 to do just the first set of the core workout. It was very frustrating. I just gave up.
I didn’t want to get out of the pool though, so I put in a set of 4×25 m doing the breast stroke and did 1 x 25 m for a cooldown.
For the breastroke set, I tried to keep improving my time on each rep for the last three reps. I was successful at 0:37, 0:36, and 0:35. I felt better after that.
I think I am going to go back to my own workout for awhile and work on improving my time.
I worked out my legs and back today:
1. Leg curl: 130 lb
2. Leg press: 355 lb
3. Calf press: 355 lb
4. Leg extension: 135 lb
5. Hip adductors: 130 lb
6. Hip abductors: 130 lb
8. Lat pull: 85 lb
9. Upright row: 55 lb
10. Seated row: 120 lb
I’m going to increase weights for all the leg exercises.
I worked my chest and abs today.
1. Oblique stretch: 55 lb
2. Crunches: 110 lb
3. Situps: 30
4. Incline press: 40 lb
6. Dumbell fly press: 25 lb
7. Pullover: 55 lb
8. Dumbell press: 45 lb
The only thing I change next week is inclining the bench a notch for the situps.
I biked for 15 minutes. I got in about 8K. My max heartbeat was about 155.
What a crappy workout today. Here’s what I was supposed to do.
Warm up
Build up (repeat 4 times)
Core
Warm down
The warmup was fine. Even the buildup was pretty good. It was during the core when things really fell apart.
I did only three of the four sets, and none of them were under 3:30. In fact, the first set I didn’t even finish the last rep. I stopped with about 5 metres left. I did about 3:40 for the first set, 3:50 for the second, and 4:20 for the last set. It was pathetic.
I couldn’t even finish the warmdown.
This is what happens when you don’t swim for a week; when you miss four out of ten workouts.
I hope I can get back on track and do better on Tuesday.
I worked out my arms and shoulders today. I modified my workout. I decided to up my weights and decrease my reps. I did it for two reasons: build more bulk and allow for time on the bike.
I cut some exercises and added some new ones. The ones I added work more muscles, so I hope to maximize the benefit from those exercises in the little time I have. The new exercises were: alternate curls, alternate front raises, and reverse curls.
Here’s the lowdown:
1. Reverse curl: 40 lb
2. Alternate curl: 25 lb
3. Tricep pull down: 50 lb
4. Tricep extension: 35 lb
5. Wrist curl: 55 lb
6. Alternate front raise: 20 lb
7. Dumbell press: 27.5 lb
8. Lateral raise: 20 lb
I still need to increase the weights on everything but the lateral raises.
I then spent about 15 minutes on the stationary bike. I did about 7 km with an average speed of about 26 km/h. My max heart rate was about 165.