Kim Siever’s Blog

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.

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

• 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

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.