Forging Iron | Week 40



David had a little bit of mercy on me this week by not having me do any pull-ups. It really feels like a miracle, because my arms were totally dead by the end of this workout. The first two supersets were tough, but then we ended with bench press and reverse flyes, and I'm sure my form was shit.

Upper Body Workout

Part 1 - (4x12)

  • Close Grip Lat Pulldowns
  • Dumbbell Shoulder Press
  • Bench Dips

Part 2- (4x12)

  • Lat Pulldowns
  • Barbell Front Raises
  • Push-Ups

Part 3- (4x12)

  • Barbell Bench Press
  • Hanging Leg Raises
  • Dumbbell Reverse Flyes



  • Type: Freestyle Intervals
  • Distance: 2,500 yards
  • Time: 52:59
  • Pace: 2:05/100yd

I wasn't able to work with Deano this week, so I went for my longest swim yet after work. 10 intervals of 250 yards (2,500 total yards) of freestyle swimming at a moderate pace was the perfect way to end the day!



Today's lower body workout with Jahmale was a good one, but not too painful. The toughest parts were probably the warm-up and then first superset, despite the last superset having 5 FUCKING EXERCISES.

The song "Safety Dance" also came on while we were training, at which point we both broke into song.

Lower Body Workout

Warm Up

  • Glute Kickbacks
  • Leg Press

Part 1

  • Dumbbell Step Up
  • Deadlifts

Part 2

  • Get Ups
  • Dumbbell Back Lunges
  • Abduction
  • Leg Extension
  • Adduction


  • Type: Trainer Session
  • Distance: 16 miles
  • Time: 1:00:00
  • Pace: 16.0 mph

This was actually a good trainer workout, which I don't think I've been able to say before. I was able to last much longer than usual, with no leg cramps or back soreness to speak of.

My right knee did start hurting at one point, though, so I'm a little worried about overuse. I'll take tomorrow off, don't want to overdo it.



I took today off completely to allow my knee a little time to heal itself. I know one day probably isn't enough, but it's better than no rest, which has kind of been my pattern recently.



Worked through one of my German Volume Training days today, focusing on chest and back.

Chest & Back Workout

  • Incline Bench Press
  • Close Grip Pull-Up
  • Dumbbell Bench Press
  • Dumbbell Elbowing Rows


  • Type: Sprint Intervals
  • Distance: 6.2 miles
  • Time: 49:48
  • Pace: 7:59/mi

Sprints + stomach full of heavy food and dessert = ugh.

I was somehow still able to have a strong run, and didn't even throw up in my mouth once. That's usually what sprinting on a full stomach will do, but not this time. I felt strong and fast throughout the run, and now I have a day to rest my legs (kind of) before a long endurance run on Sunday.



Another brutal leg workout right before a long swim. On days when I'm not with a trainer I've been going heavier, since they seem to love high rep workouts. This workout called for Hack Squats, but since I didn't have one of those machines to use, I substituted Romanian Deadlifts instead.

Lower Body Workout

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


  • Type: Freestyle Intervals
  • Distance: 2,500 yards
  • Time: 50:12
  • Pace: 2:00/100yd

I felt like this swim went a little worse than earlier in the week, but in reality I cut 2 minutes off my total time. I focused more on complete follow through on my stroke today, which seemed to help with my pace and endurance.



  • Type: Long Ride
  • Distance: 55.0 miles
  • Time: 3:21:45
  • Pace: 16.3 mph

Today's ride was extremely tough, thanks to a helluva lot of wind. I was dealing with a 20mph crosswind for the majority of this ride, making it seem like I was pedaling through molasses and certain points. Not even joking a little bit. I was pushing my legs as much as I could, yet I was only doing 14mph at best. It was terrible.

When the wind wasn't killing me I made great time, easily kicking out 20mph.

My lower back started hurting around the 15 mile mark, but after stretching it out a little bit, it went away. The more I stay aero (and the more I cycle), the stronger my lower back gets.


  • Type: 
  • Distance: 6.0 miles
  • Time: 55:50
  • Pace: 9:17/mi

The run was... eh. I had to stop a couple times to walk, but I finished strong. Still, with my race a month away, I need to be running non-stop.

Week 40 Summary

My training is paying off with better swim times, more endurance, and increasing confidence in my ability to finish this race. Here's to hoping I keep building on these improvements!