I think David nearly killed me today.

The first half of the workout wasn't too bad, though every circuit hit multiple parts of the upper body. After that "warm up", we moved into pull-ups, lateral raises, and car drivers. So painful.

Oh, and the kicker?

Barbell clean & press followed by battle ropes. I collapsed on the floor a stayed down for a few minutes after this one.

Part 1

  • Cable Curls
  • Push-Ups
  • Tricep Dips

Part 2

  • Tricep Cable Pushdowns
  • Upright Barbell Rows
  • Dumbbell Shoulder Presses

Part 3

  • Pull-Ups
  • Dumbbell Lateral Raises
  • Car Drivers

Part 4

  • Barbell Clean & Press
  • Battle Ropes


Strength - Lower Body

My usual Tuesday morning workout with Jahmale got pushed back a day, so I worked through one of my PHAT lower body programs.

Lower Body Workout

  1. Back Squats
  2. Front Squats
  3. Romanian Deadlifts
  4. Leg Presses
  5. Leg Extensions
  6. Seated Calf Raises

Strength - Core

Deano always hates when I have already worked out, because she gets an even weaker version of myself than usual.

Not that she has any pity on me...

Core Workout

  1. Stability Ball Bicycle Crunch
  2. Starfish Crunch
  3. Body Saw Plank
  4. Snow Angel
  5. Crossover Crunch Punches (Dumbbell)
  6. Reverse Plank Alternating Heel Touch



Terrible and painful. That's about all I have to say regarding this workout with Jahmale.

Now when I say terrible, that's not necessarily a bad thing. It's just that I felt like giving up multiple times throughout.

Upper Body Circuit

  1. Close-Grip Pull-Ups
  2. Dumbbell Front Swings
  3. Wide Push-Ups
  4. Incline Cable Row
  5. Bent-Over Dumbbell Curl
  6. Barbell Thrusters
  7. Dumbbell Lateral Raise



Definitely skipped leg day here. Normally you want to alternate from upper body to lower body so that you aren't stressing the same muscle fibers, allowing them to rest and repair themselves.

But I really didn't feel like squatting today.

Chest & Arms Workout

  1. Dumbbell Bench Press
  2. Incline Dumbbell Bench Press
  3. Dumbbell Front Raises
  4. Bench Press (Machine)
  5. Barbell Preacher Curl
  6. Dumbbell Curls
  7. Spider Curls
  8. Dumbbell Tricep Extension
  9. Tricep Pushdowns
  10. Cable Kickbacks


  • Type: Drills & Freestyle
  • Distance: 2,000 yards
  • Time: 1:01:00
  • Pace: 3:03/yd

More drills! I need to improve everything about my swim technique. My kick needs to be smaller, faster, and more "whip-like". I tend to forget about my kick as I am swimming, it's easy to focus instead ont he stroke. It's kind of like rubbing your stomach and patting your head at the same time. It's hard to focus on both, but then add in being out of breath and under water, and it's even more difficult.



I finally took a day off. I have been training for 14 consecutive days without a day off, and some of those days included two or even THREE workouts in a single day.

Rest days may suck, but they are crucial. Otherwise you risk overtaxing your body and increasing the chance of mental burnout. Can you imagine 14 straight days of work without a day off? Probably not. We love our weekends because it gives us a chance to relax, sleep in, and recharge. The same applies to fitness.



Hey look, I skipped leg day again!


Chest & Back Workout

  1. Incline Bench Press
  2. Lean-Away Chin-Up
  3. Tricep Dip
  4. One-Arm Dumbbell Row
  5. Dumbbell Lateral Raise
  6. Dumbbell Bicep Curl


  • Type: Sprint Intervals
  • Distance: 6.2 miles
  • Time: 51:34
  • Pace: 8:17/mi

This run suckkkeeddd.

It's been almost a week since my last run, so I went for sprint intervals today. If you wanted an idea of how much I pushed myself, well, I threw up in my mouth a little bit. I didn't stop running though, I just spit it out while I was sprinting and kept going.




  • Type:
  • Distance: 40.2 miles
  • Time: 2:21:43
  • Pace: 17.1 mph

This ride went much better than last week's. I shaved 8 minutes off my total time, and bumped up my pace from 16.1 mph to 17.1 mph. Not a huge bump but any improvement is good.

I cramped up slightly a few times, but nothing too major. I also timed my nutrition better, so I never felt that light-headed feeling of low blood sugar.



  • Type: STRUGGLE
  • Distance: 6.0 miles
  • Time: 1:04:33
  • Pace: 10:40/mi

Yeah, my pace was shit.

My legs were incredibly sore by the time I finished cycling, but I needed to get the additional mileage in. Even if the pace wasn't great, it was important to push my muscles to their limits so that I can build on that the next time I do this workout. I will do better next time, and the next, and so on.

I just have to make sure I improve fast enough for my race.


Ironman 70.3 Florida is less than 2 months away. Commence panic mode.