Forging Iron | Week 38



David has a sick sense of humor, or maybe he just likes making me suffer.

The first half of this workout was tough but not impossible. But after he had already tired my arms out, he threw in pull-ups AND bench press in the same superset.


Part 1 (12 reps x 4 sets)

  • Seated Cable Row
  • Cable Rope Curls
  • Push-Ups

Part 2 (12 reps x 4 sets)

  • Barbell Clean & Press
  • Dumbbell Lateral Raises
  • Plate Upright Rows

Part 3 (12 reps x 4 sets)

  • Pull-Ups
  • Cable Tricep Pushdowns
  • Bench Press

Part 4 (12 reps x 1 set)

  • 3 Push-Ups to Burpees
  • Inchworms to Bench Hand Step Ups
  • Inverted Row


  • Type: Drills & Freestyle
  • Distance: 2,000 yards
  • Time: 46:06
  • Pace: 2:18/100yd

My arms are dead from working with David earlier, but I needed to swim badly.

I split up this workout as follows:

  1. 500 yards:  Freestyle
  2. 500 yards:  Drills
  3. 1,000 yards:  Freestyle

The drills I worked on focused mostly on my kick, to give my arms a little bit of a break. I'm getting more comfortable in the water every time I work out, and I'm able to focus on more of the finer details like following through on my stroke, being more efficient in my breathing, etc.



I don't want to say that this workout wasn't tough because if I do then Deano will actually try to make me cry next week.

But this one was manageable, I'll just say that.

Please don't kill me, Deano.

Part 1

  • Iron Butterfly
  • Marching Plank
  • Side Plank Lift

Part 2

  • Seated Leg Circles
  • 90/90 Crunch
  • Russian V-Tuck with a twist

Part 3

  • Twisted Piston
  • Plank Saw
  • 1 Down 2 Up
  • Starfish Crunches with elbow to knee
  • Palm to Toes


  • Type: Tempo Run
  • Distance: 6.2 miles
  • Time: 48:52
  • Pace: 7:49/mi

Since there's a chance I won't be able to work out tomorrow, I used today for another two-a-day. After I got home from work, I went for a late night run that went pretty well.

Don't let the time fool you though, I went a little too fast for the first half, averaging 7:25 per mile before I had to slow down and catch my breath. My overall time was decent but I would have liked that to have been the pace I kept the entire time.



I spent 8 hours in the car, driving up to and back from Jacksonville for a photoshoot.

No complaints here though, the shoot was incredible and I am so stoked to see and share the final shots!

But no, I did not work out today. I know, I'm a lazy POS.



It's been a couple days since my last upper body workout, so I spent Thursday afternoon working on that. As usual, I worked through the toughest day in my PHAT bodybuilding program. I used the same weights as I normally do but this was more challenging than usual. Not sure what that means, but I doubt it means I'm getting weaker considering how much I've been training. Maybe I'm just fatigued.

Hypertrophy - Chest & Arms

  1. Chest
    1. Dumbbell Bench Press
    2. Dumbbell Incline Bench Press
    3. Incline Cable Flyes
    4. Bench Press (Machine)
  2. Biceps
    1. EZ-Bar Preacher Curls
    2. Dumbbell Bicep Curls
    3. Dumbbell Spider Curls
  3. Triceps
    1. Dumbbell Tricep Extensions
    2. Cable Tricep Pressdowns
    3. Cable Tricep Kickbacks


  • Type: Trainer Workout
  • Distance: 17 miles
  • Time: 1:00:00
  • Pace: 17.0 mph

Trainer sessions are always the worst. They are more challenging for me than actually being out on the trail. Nothing much to say on this one other than I sweat a lot.



I've been needing to incorporate more "power" days into my strength training, meaning fewer reps and heavier weights. It's been awhile since I did a heavy leg day, so that's what I went with. I will be feeling this in a couple days.

Lower Body Workout

  1. Back Squat
  2. Front Squat
  3. Leg Press
  4. Glute Kickback
  5. Leg Extension
  6. Seated Calf Raise



  • Type: Tempo Run
  • Distance: 8.0 miles
  • Time: 1:04:24
  • Pace: 8:01/mi

I've been needing to incorporate some longer runs into my training, since my race will finish with a half marathon run. So today I did 8 miles with the goal of averaging 8:00 per mile. I'd say I nailed that, coming in with an overall average of 8:01 per mile.

It felt really comfortable at that pace, I was able to control my breathing easily and my legs are more than strong enough to endure that distance. Success!



  • Type: Long Ride
  • Distance: 51.0 miles
  • Time: 3:00:26
  • Pace: 17.0 mph

Let's start off with the good before I get to the shitty.

This was my longest ride in nearly a year, and my legs felt great throughout. I never once cramped up or felt too fatigued.

Now the shitty.

5 miles in to this ride my back tire blew out. Luckily I carry an emergency spare and CO2 cartridge to make a repair. After getting a little assistance from another cyclist on the trail (this was my first time fixing a flat), I was off again.

I was going strong for another 35 miles when I felt my back tire get soft again. Another flat. This time it wasn't busted, so all I needed were a few extra cartridges from another cyclist.

5 miles later my back tire was flat again. WHAT THE FUCK.

After airing my tire up for the third time, I was nearing the end of my ride. Annnnnd about a mile from my car the same tire goes flat again. With no more cartridges left, I ride the flat tire back to the car. Hopefully I didn't do too much damage to the rim, but I need to take my bike in to the shop.


  • Type: Short run
  • Distance: 3.2 miles
  • Time: 28:53
  • Pace: 8:55/mi

I took a few minutes to rest and refuel before going out for the run. My issues with my bike really slowed me down, and the sun was setting fast. I also stupidly didn't make a bathroom stop before I started running, so this ended up being a shorter run than I had planned.

Still, I felt really good for the first half of the run, controlling my pace and breathing well.


This was a really strong week of training, capped off with a 51 mile bike ride.

48 days left until I take on Ironman 70.3 Florida.