I worked out my legs and back today:
1. Leg curl: 100 lb
2. Leg press: 255 lb
3. Calf press: 220 lb
4. Leg extension: 90 lb
5. Hip adductors: 90 lb
6. Hip abductors: 90 lb
7. Hyperextension: 25 lb
8. Lat pull: 35 lb
9. Lying row: 25 lb
10. Upright row: 20 lb
11. Assisted chinup: 125 lb
I think I’ll increase the weight next Monday for the adductors, abductors, hyperextension, lying row, and upright row, and reduce it for the assisted chinup.
I worked my chest and abs today.
1. Oblique stretch: 30 lb
2. Crunches: 60 lb
3. Situps: 10
4. Incline press: 20 lb
5. Seated press: 60 lb
6. Fly press: 100 lb
7. Pullover: 30 lb
8. Dumbell press: 20 lb
I think I’ll increase the weight on the fly, pullover, seated press, incline press, crunches, and oblique stretches.
I added 100 metres to my time this morning:
1. Front crawl : 200 metres
2. Breast stroke: 200 metres
I am going to try for 500 metres next week.
My longer-term goal is to try for 1 kilometre. Once that’s done, I’ll try for 1 kilometre without resting. Once that’s completed, I will work on improving my time.
Today was my first day of weightlifting. I have only about half an hour, so can only do 1 set for each exercise. I guess rather than doing the same exercises once every three times to the gym, I could go to four, reduce the number of exercises I do each day, and increase the number of sets. With going to the gym every other day though, it would be about a week and a half between the times I do the same exercises.
Instead, I just increased my weights from the last time I worked out, and bumped up the reps to 15.
What I used to do was 4 sets of 12, 10, 8, 6 reps, and decreasing weight with each one. given my time restrictions, I think this will work.
Anyhow, here are the exercises I did today. I worked my arms and shoulders.
1. Hammer curl: 20 lb
2. Tricep pull down: 40 lb
3. Concentration curl: 20 lb
4. Tricep extension: 20 lb
5. Wrist extension: 20 lb
6. Military press: 50 lb
7. Reverse fly: 45 lb
8. Lateral raise: 12.5 lb
9. Shrug: 40 lb
10. Dumbell press: 20 lb
11. Front raise: 10lb
I think next time I need to increase weights for the military press and reverse fly. Maybe the wrist extension as well. It was slightly too easy.
I was right about Tuesdays and Thursdays being shorter lanes. They were 25 metre lanes today,which was nice. It gave me more opportunity to rest between laps and to complete a lap before needing to rest. I am definitely switching swimming to Tuesdays and Thursdays.
Here are my results:
Front crawl: 150 m
Breast stroke: 150 m
I did less length on the front crawl, but more on the breast stroke, and I increased my total by 50 metres. I think my technique was a bit better today, but that may have been just because the lanes are shorter. I need to figure out how to kick properly.
I started going back to the gym today. I had been going until 2004 when I started biking to work. When my knees gave out a year later, our daughter was born and my wife switched her gym time to the mornings. At first, I stayed at home to take care of our daughter when she woke up. then I ended up enjoying the extra 1.5 hours of sleeping time.
In the last week or so, I’ve been thinking I should go back to the gym. So, after some thought, I figured if I got up with my wife and dressed, ate, and whatnot while she was gone, I could go as soon as she got home.
Today was the first day. It went fairly well. I started with swimming. I decided to do swimming Monday, Wednesday, and Friday because I thought they had shorter lanes those days. Unfortunately, those days are full-length lanes. I still swam though. Here’s what I did:
Front crawl: 200 m
Breast stroke: 50 m
I think I am going to switch to Tuesdays and Thursdays for swimming since they have shorter lanes, so I can rest more often until I can build up some endurance. I’ll reserve Monday, Wednesday and Friday for weight training.
I’ll try to post my progress here.