Strength - Upper Body

Chest and arms were on the menu today with David. The second set of exercises was probably the toughest, pairing close grip dumbbell chest presses with push-up renegade rows. My muscles were fucking screaming.

Part 1

  • Barbell Pull-Ups
  • Upright Barbell Rows

Part 2

  • Close Grip Chest Press (Dumbbell)
  • Push-Up Renegade Rows

Part 3

  • Hammer Curls (Cable)
  • Pulldowns (Cable)

Part 4

  • Bent Over Rows (Dumbbell)
  • Shoulder Press (Dumbbell)

Part 5

  • Flyes (Machine)
  • Plate Press

Part 6

  • Skullcrushers (Dumbbell)
  • Curls (Dumbbell)


  • Type: Trainer Workout
  • Distance: 8 miles
  • Time: 30:00
  • Pace: 16 mph

After a tough lifting session, I spent tonight getting a BRICK session in. The warm-up was 30 minutes on the bike trainer at a moderate rate. My tires are a little flat so the resistance felt way more intense as the bike was less responsive. At least I hope that's why this workout felt tough...


  • Type: Tempo Run
  • Distance: 6.2 miles
  • Time: 47:35
  • Pace: 7:38/mi

I was aiming for a 7:30 pace with this run, which the final numbers will tell you that I hit. Don't let that fool you, though. I started out at 7:17/mi and bottomed out at 8:10/mi. So while my overall average was around my goal, I'm still not able to accurately gauge my pace, even when I'm constantly looking at my watch. I think it takes a special level of athleticism to name the pace you want to hit, and then go hit it.



  • Type: Drills & Freestyle
  • Distance: 2,000 yards
  • Time: 57:07
  • Pace: 2:54/100yd

I split up this workout like last week, using the first 1,000 yards for drills to improve technique, and then the last 1,000 yards for freestyle to put everything together. The drills focused more on my stroke than my kick this week, and damn my arms are sore.



I think this workout can be summed up with my reaction to Jahmale telling me to do the same things over and over and over and over and over again.

Jahmale: "Hips back, heel out. Hips back, heel out. Push your hips further back. The heel needs to be further forward..."

Me: "SHUT. UP."

Warm up

  • Front & Back Lunge (Bodyweight)

Part 1

  • Deficit Squat (Dumbbell)
  • Plyo Jumps

Part 2

  • Pistol Squat (Treadmill)
  • Treadmill Push

Part 3

  • Reverse Treadmill Push (Treadmill)
  • Plate scoot, plyo hop

Part 4

  • Romanian Deadlift
  • Deadlift


Strength - Core

I don't know what it was about tonight's workout but Jesus H. Christ it was tough.

It was one of those workouts where I was cursing Deano under my breath, and a few times a little louder than that.

The Workout

1 minute per exercise, repeat sections 4 times

Part 1

  • Windshield Wipers
  • Twisted Pistons
  • V-Up Russian Twist

Part 2

  • Plank Knee to Elbow
  • Twisted Side Plank
  • Plank Roll

Part 3

  • Dead Bug
  • Bicycle Crunch


Strength - Upper Body

It's been a few days since my last arm workout, so I hit them again with a routine pulled from German Volume Training. Like the last GVT session I did, I didn't really start feeling it until late into the second workout. I didn't go heavy at all on the bench press, but by the 6th set I was struggling to get the bar back up.

Gotta make those arms look as good as possible with another photoshoot tonight!

Arms Workout

  • Incline Offset Dumbbell Curls (10 x 5)
  • Close-Grip Bench Press (10 x 5)
  • Barbell Reverse Curls (3 x 8)
  • Barbell Tricep Extensions (3 x 8)
  • Dumbbell Lateral Raise (3 x 8)
  • Dumbbell Hammer Curl (3 x 15)



  • Type: Sprint Intervals
  • Distance: 6.2 miles
  • Time: 51:40
  • Pace: 8:18/mi

This run was the definition of the struggle bus today, but in a good way. It's been a little while since I did a true interval run, where I sprint instead of just pick up the pace. I hit my 3rd best time for my 1 mile with 6:37.

These kinds of workouts are great for improving VO2 Max, or the maximum amount of oxygen your body can consume. The larger your VO2 Max, the greater your endurance will be.

Plus, high-intensity intervals help burn fat way better than a normal run.



  • Type: Long Ride
  • Distance: 40.2 miles
  • Time: 2:29:48
  • Pace: 16.1 mph

I finally got a chance to go back to the bike trail! Yeah, big news.

I haven't had an outdoor ride since my race in December, and it showed. I probably also did a little too much for my first time back, going for 40 miles. My legs felt fine, but my nutrition needs to be better, because I started feeling light headed towards the end. My lower back was also hurting pretty bad, which is probably because I haven't been in the aero position in so long.

On the plus side, I didn't cramp up even once on this workout, which was a pleasant surprise.


  • Type: Short Run
  • Distance: 3.1 miles
  • Time: 27:37
  • Pace: 8:52/mi

I was fucking wiped after the bike ride, and I almost didn't run. I took 5 minutes or so to rest and refuel at my car, and then mustered up the last of my strength to gut out a few extra miles of running.

I wanted to do 6 miles originally but I was mentally and physically done. I'm glad I did those few miles, and I definitely need to hit the trails way more.


This was one of the heaviest weeks of training I've done in a long time, with 10 workouts and no rest days. I need to hit the trails more for outdoor cycling, I need to be doing actual long runs of 13+ miles, and I need to be swimming at least twice a week going forward. The race is 2 months away and I already feel nervous for it...