After spending an entire weekend scarfing down all manner of unhealthy food, it's time to get back to the grind with a morning spent working upper body.

Each section of the workout with David hit the entire upper body in a circuit of 3 exercises each. We started the workout with pull-ups, yet again, which I still maintain is a cruel way to start out a workout. I get that they will be easier if I'm fresh, but on the flip side, that also guarantees that the rest of the workout will be even more painful than is would have been otherwise.

Part 1

  • Pull-Ups
  • Close-Grip Lat Pulldowns
  • Hang Clean & Press

Part 2

  • Incline Bench Press
  • Dips
  • Barbell Curls

Part 3

  • Push-Ups
  • Close-Grip Dumbbell Shoulder Press
  • Dumbbell Shrugs



There's no other way to put how I handled tonight's core workout with Deano: I was a little bitch.

I couldn't even curse her, I just complained. In my defense, though, she started the workout with upper body exercises after I had already torn those same muscle fibers with David yesterday. I mean, c'mon. Have a little mercy.

After the "warm up", we actually got into more core-specific work. The worst part of this was definitely the Reclined Bicycles. Normally when you do Bicycle Kicks, you're on your back and are unlikely to fall over. But of course Deano wanted to make it even more impossible by having me try to balance on my tailbone while still staying upright for the exercise. I fell over every 3 seconds.

Part 1

One minute per exercise

  • Push-Ups
  • Renegade Rows
  • Twisting Pistons
  • Man Makers

Part 2

4 sets x 15 reps

  • Rocky Reverse Crunch
  • Leg Lift Figure Eights
  • Reclined Bicycles
  • Oblique Crunches
  • Plank Twist

Part 3

Two laps

  • Zeti Lunges



I very nearly threw my back out today, so that's cool.

Jahmale had me work on lower body today, so that means lots o' squats. The first round of exercises finished with Lateral Bench Hops, which is done by standing next to a bench and jumping over it sideways. Each back and forth counts as one rep, and I had to do a total of ten reps. I fully expected to catch a foot on the bench and fall into a piece of equipment, snapping my neck.

After that "warm up", we moved to the squat rack for Barbell Back Lunges and Barbell Zercher Squats. This is where I almost performed a major "gym fail". Zercher Squats are when you hold the barbell in the crook of your elbows, squat down and pause, then explode back up. I got through the first couple sets okay, but on the third set I let my posture slip and I almost lost my footing. I caught myself before it

Really tough

Zercher squats were the worst, nearly fell

Part 1

12 reps x 2 sets

  • Goblet Squats
  • Bench Step-Ups
  • Lateral Bench Hop

Part 2

10 reps x 3 sets

  • Barbell back lunge
  • Barbell zercher squats

Part 3

15 sec, 30 sec x 3 sets

  • Treadmill Push Sprint
  • Squat Hold



Nothing really interesting to talk about from today's run, other than I did get to run while it was still light outside, which is rare these days. Also, my per mile splits were a nearly perfect standard distribution. #NerdStatus

  • Type: Pace Run
  • Distance: 6.2 miles
  • Time: 47:38
  • Pace: 7:38/mi



This was the first day in a really long time that I went back to my old PHAT bodybuilding routine for an upper body workout. I had forgotten how painful it could be until I was 3/4 of the way through it and was having trouble lifting my arms.

PHAT is an acronym that stands for Power Hypertrophy Adaptive Training.

Power = High weight, low rep
Hypertrophy = Low weight, high rep

PHAT - Upper Body Hypertrophy

Part 1 - Chest

  • Bench Press (Dumbbell)
  • Incline Bench Press (Dumbbell)
  • Incline Cable Fly
  • Bench Press (Machine)

Part 2 - Biceps

  • Preacher Curl
  • Bicep Curl (Dumbbell)
  • Spider Curl (Dumbbell)

Part 3 - Triceps

  • Cable Pressdowns
  • Cable Kickbacks



What. A. Run.

I spent the morning working, then watched Alabama cruise past Washington in the playoff semifinals. I needed to work out before I went out to celebrate New Years, so I went for a run and totally crushed it.

I very nearly PR'd my 10k time, averaging 7:31 per mile which is 1 second slower than my all-time best. I felt good too, not like I was killing myself or anything. I was able to control my breathing and push my legs to do the work.

Happy New Year!

  • Type: Pace Run
  • Distance: 6.2 miles
  • Time: 46:47
  • Pace: 7:31/mi



Six straight days of workouts means I can take the Sabbath off, I guess.

Sleeping in on a Sunday is what I imagine heaven feels like.

Okay, enough religious references.


Pretty average week of training for me. No cycling or swimming, so I'm disappointed in myself for that. Also, no two-a-days. I need to get back to my old routine if I want to do well in this Ironman.