Thursday, January 05, 2006
Road to CDA 06: weights/swim
Thurs 1/5
Summary: weights 55 min, Swim 2400 (63 min)
AM: 7:00: weight routine, didnt get through. Will finish in pm. Additional routines added
Lunges: 45lb bar: 10 each leg X 2
Hams: 25 lb, single leg: 20 each X2
Seated Quad flex: 30 lb, single leg: 20 each X 2
Inverted leg press: 90 lb: 20 X 2
Calf press: 90 lb: 20 X 2
Seated leg abduction: 60 lb: 20 X 2
Seated leg adduction: 60 lb: 20 X 2
Lat. Pull down: 80 lb: 20 X 2
Seated rear Deltoid: 60 lb: 20 X 2
Seated Pectoral press: 60 lb: 20 X 2
Seated Lat throw: 90 lb: 20 X 2
Total time 35 min, less than 30 sec rest between sets
HR ave = 86, HR mx = 122
P.M. 6:00
Swim 2400: exact same workout as yesterday, except increased number of 50's and 25's from 12 to 16. All 50's free style on 1 min cycle. 25's done in pairs, alternating each with and without ankle band.
After swim, short weight session to finish from this a.m. 20 min
Straight arm push-downs on lat bar: 30 lbs: 20 X 2
Fly''s lying flat on bench: 35 lb: 20 X 2
Deltoid "screamers": 10 lb: 20 X 2
Thight flex on dip bar (low abs): 20, then 10: 5 dips after each set.
From now on, I will just say "weight routine" and refer to this date. Assumed I do everything on this page for the full routine.
Summary: weights 55 min, Swim 2400 (63 min)
AM: 7:00: weight routine, didnt get through. Will finish in pm. Additional routines added
Lunges: 45lb bar: 10 each leg X 2
Hams: 25 lb, single leg: 20 each X2
Seated Quad flex: 30 lb, single leg: 20 each X 2
Inverted leg press: 90 lb: 20 X 2
Calf press: 90 lb: 20 X 2
Seated leg abduction: 60 lb: 20 X 2
Seated leg adduction: 60 lb: 20 X 2
Lat. Pull down: 80 lb: 20 X 2
Seated rear Deltoid: 60 lb: 20 X 2
Seated Pectoral press: 60 lb: 20 X 2
Seated Lat throw: 90 lb: 20 X 2
Total time 35 min, less than 30 sec rest between sets
HR ave = 86, HR mx = 122
P.M. 6:00
Swim 2400: exact same workout as yesterday, except increased number of 50's and 25's from 12 to 16. All 50's free style on 1 min cycle. 25's done in pairs, alternating each with and without ankle band.
After swim, short weight session to finish from this a.m. 20 min
Straight arm push-downs on lat bar: 30 lbs: 20 X 2
Fly''s lying flat on bench: 35 lb: 20 X 2
Deltoid "screamers": 10 lb: 20 X 2
Thight flex on dip bar (low abs): 20, then 10: 5 dips after each set.
From now on, I will just say "weight routine" and refer to this date. Assumed I do everything on this page for the full routine.
