At Peoria Toyota

Getting one of our two cars serviced. Winter break is the time academics do such things.

Workout notes: 2650 swim (1.5 miles), weights.

Swim note: upon warming up, I felt some soreness in my deltoids; I have to keep up with the rotator cuff exercises.
500 warm up free, 10 x (25 drill, 25 swim) 3g, fist were the drills
10 x 50 on the 1:10…too damned slow! I had a 48; rest were 52.
400 of 100 back, 100 side
3 x 100 IM’s (the worst ones you’ve ever seen)
4 x 100 (alt pull, free)
50 cool down.

Weights: pull ups, 5 sets of 10.
rotator cuff: did extra
bench: 10 x 135, 2 x 185, 7 x 170 (note: the 185 was strong; I should have tried for 3)
dumbbell incline bench: 10 x 50 (each arm)
rows: dumbbell: 3 sets of 10 x 50
dumbbell military: 2 sets of 12 x 50 seated, supported, 10 x 40
abs: 2 sets of 12 twist crunches, 2 sets of 10 yoga leg lifts, moving bridge recoveries
McKenzie exercises, head stand.

It went all.


January 4, 2016 - Posted by | swimming, weight training

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