I ended up taking a rest day yesterday. After working out every day last week, I just needed a break. I think it was well earned and much needed. Today, Laura and I planned to use our last day of our 5-day pass to the Fancy Gym! We had to head there after work instead of our normal morning workouts.
I left work and walked home with Drew (who had to go to some fancy fund raising dinner). I was changing clothes and getting ready to head off to the gymnasium and happened to comment on how hungry I was. I was making myself some Muscle Milk to take with me to the gym, but Drew suggested that I should take a bar or at least half of a bar to carry me through. For some reason, I thought the Muscle Milk would be enough, especially since I had just had a snack before leaving work.
Laura and I got to the gym about the same time, but I had to do my weight lifting and she headed straight for the pool. I'm on Week 8 of my 12 Week program, so I can't believe how fast this has gone and how little is left! This actually worked out really well for this week because Week 8 is one workout of total body drop sets. The book explains that approximately every two months, your body needs a short break from weight training in order for your muscles to fully recover. I'm just glad that it worked out to be this week because with the holiday on Thursday, I think I'll have trouble working out that day. This was today's weight lifting:
Barbell Shoulder Press: 1 set of 12 reps @ 35 lbs / 1 set of 10 reps @ 30 lbs / 1 set of 8 reps @ 25 lbs
Leg Extensions: 1 set of 10 reps @ 70 lbs / 1 set of 10 reps @ 60 lbs / 1 set of 10 reps @ 50 lbs
Dumbbell Squats: 1 set of 15 reps @ 30 lbs (per arm) / 1 set of 15 reps @ 25 lbs (per arm) / 1 set of 15 reps @ 20 lbs (per arm)
Dumbbell Bench Press: 1 set of 12 reps @ 20 lbs (per arm) / 1 set of 12 reps @ 15 lbs (per arm) / 1 set of 12 reps @ 10 lbs (per arm)
Tricep Pushdowns: 1 set of 7 reps @ 35 lbs / 1 set of 8 reps @ 30 lbs / 1 set of 8 reps @ 25 lbs
Crunches: 3 sets of 15 reps
I really rushed through this and my arms were not happy about it. I really was just trying to hurry up and get to the pool. The squats were supposed to be with a barbell, but they didn't really seem like they had all of the equipment I was looking for, so I just went with dumbbells since it was easier. The tricep pushdowns were impossible. I'll say that they didn't have the regular lat pulldown machine that I like to use at my regular gym, so I had to use the cable machine and I don't think it was the best set-up. But boy, were my arms exhausted! The crunches were supposed to be with weight added, but there aren't a lot of weight plates at this fancy gym and they certainly aren't anywhere close to where I was going to be doing crunches, so I just went ahead and did them regularly. This was the first time I can remember recently where I wasn't wincing with pain while doing crunches, so I'm hoping my abs are back to normal.
The biggest bummer about the weight lifting today was the fact that I bought myself something new to use while weight lifting and I forgot it in my locker! I'll tell you more about it when I remember to actually use it. I drank my Muscle Milk as soon as I got to the gym, I couldn't wait and save it until after the weight lifting, so as soon as that happened, I knew my stomach might be in trouble.
I realized that while I had printed out a swimplan.com workout, I had left it at home, so it was of no use to me. I figured I'd just do whatever I felt like. Terrier is having a swim meet in a couple of weeks and I signed up for the 50-meter backstroke and the 50-meter freestyle, so I figured I should probably practice my backstroke and tonight seemed like a pretty good opportunity.
When I got to the pool, Laura was in a lane by herself, so we just decided to split that lane unless the lifeguard came over and told us to circle swim. It went really well for a while - I'd guess at least 20 or 25 minutes where we were able to split the lane and just do our own thing. Laura was working on a bunch of drills and I sort-of aimlessly did a really random workout. All I can really tell you is that there was lots of kicking, a fair amount of backstroke, a fair amount of freestyle and a little bit of breaststroke thrown in for good measure. At some point towards the end we did have to start circle swimming and sharing our lane with a third person, which wasn't ideal.
Part of my aimlessness definitely stemmed from the fact that I was really hungry once I started swimming. I'll admit it, I should have listened to Drew. He was right about taking a bar with me. Next time, I'll realize that swimming makes me really hungry and that he's right about stuff like this!
The best thing was that once we got out of the pool, we could head straight to the hot tub! We stayed in for longer than the recommended 15 minutes, but we also had to milk it for all that we could as I'm not sure when we'll next be at a pool with a hot tub. It was actually really nice to not have to worry about getting out and going off to work and it's always such a nice way to end a workout!
Maximum HR: 160
Average HR: 128
Distance: 1250 yards = 0.71 miles
Maximum HR: 167
Average HR: 144
We Survived Cannon Falls Duathlon!
1 day ago