Forging Iron | Week 44


Strength - Upper Body

It was all chest and shoulders today with David, and he totally killed me. With the race coming up next weekend, we will be switching to bodybuilding, meaning a lot more heavy sets and a lot less cardio. I'm really looking forward to that...

Part 1

  • Lat Pulldowns
  • Incline Barbell Bench Press
  • Barbell Front Raises

Part 2

  • Barbell Shoulder Press
  • Cable Flyes
  • Plate Upright Rows

Part 3

  • Pull-Ups
  • Dips
  • Push-Ups

Part 4

  • Dumbbell Punches
  • Battle Ropes


  • Type: Freestyle Intervals
  • Distance: 2,500 yards
  • Time: 49:58
  • Pace: 1:59/100yd

I felt fast on my swim today, doing 10 x 250 yard intervals. I concentrated on my form, stayling long and balanced in the water. I practiced using my extended arm to "hold" myself up while breathing instead of letting it fall too quickly. This helped me keep my heart rate down and shortened my recovery time.


Strength - Core

No tantrum today during my core workout with Deano, but that doesn't mean it was easy.

Core Workout

  1. Sit-Up Russian Twist
  2. Single Leg Bicycle Crunch
  3. Scissor Leg Raises
  4. Single Leg Raise
  5. Plank Saw
  6. Plank Rollouts
  7. Side Plank Leg Raise
  8. Spiderman Plank
  9. Knee Drive


  • Type: Threshold Run
  • Distance: 6.2 miles
  • Time: 48:28
  • Pace: 7:46/mi

I had a strong run tonight, keeping my heart rate in zones 4 and 5 throughout the entire thing. I like focusing on heart rate, it means I will always get a great workout because my heart rate zones will change as I improve.



After three two-a-days in a row, it was time for a day off. I'll be hitting legs hard tomorrow, it's been awhile since my last leg day.


Strength - Lower Body

Yeah, so I fucking destroyed my legs today. You know you've gone too far when the soreness sets in immediately instead of a few days later. It was a great workout, to be sure, but this aftermath is gonna SUCK.

Lower Body Workout

  1. Back Squat
  2. Front Squat
  3. Romanian Deadlift
  4. Leg Press
  5. Glute Kickback
  6. Leg Extension
  7. Treadmill Sprints


Strength - Upper Body

The good thing about running a gym is that you can work out at work. The bad thing is that it's hard to get an hour in without interruptions. I had to pause this one 4 times to handle work stuff, but I still managed to get some good upper body work done. I've been ending my strength sessions with treadmill sprints because I need to do a lot more high intensity cardio and a lot less endurance cardio if I want to look muscular. So sprints have become my "cool down".

Chest & Arm Hypertrophy

  1. Dumbbell Bench Press
  2. Incline Dumbbell Bench Press
  3. Cable Flyes
  4. Bench Press
  5. Preacher Curl
  6. Dumbbell Bicep Curl
  7. Dumbbell Spider Curls
  8. Dumbbell Tricep Extension
  9. Cable Pressdowns
  10. Cable Kickbacks
  11. Treadmill Sprints



  • Type: Freestyle Intervals
  • Distance: 2,500 yards
  • Time: 51:46
  • Pace: 2:03/100yd

I challenged myself today with 5 x 500 yard intervals, doubling my usual 250 yard intervals. I have really improved my endurance, and I'm feeling better about the swim portion of my race.



  • Type: BRICK Session 
  • Distance: 50.9 miles
  • Time: 2:55:35
  • Pace: 17.4 mph


  • Type: BRICK Session
  • Distance: 8.0 miles
  • Time: 1:26:42
  • Pace: 10:50 per mile

My legs are STILL sore from Thursday's leg workout, but I had to get this BRICK session in. The bike went well enough, my legs felt strong despite the soreness. I had to stop a couple times to refill my water though, it was a little hot today. I got a later start than usual because I woke up with a headache, so I'm sure that running in the afternoon heat didn't help.

The run kind of sucked. I managed 8 miles, but again I was feeling dehydrated throughout. I mainly wanted to get the miles under my legs, because I always run faster and better when I am in a race than when I am training.

Here's to hoping that stays true.

Week 44 Summary

It's finally race week. After nearly a year of literal blood, sweat, and tears I am finally about to take on Ironman 70.3 Florida. I'm feeling nervous, excited, confident, and a little scared, but whether I'm ready or not, it's here.

Cover photo by Ramon Abreu