FORGING IRON | WEEK 23

Decent week of training this week, but the Key West Triathlon is fast approaching and there doesn't seem to be enough hours in the day...

MONDAY

REST & Meal Prep

I took today off because I needed to do my weekly meal prep routine. And like every week, the meal was basically the same: baked chicken marinated in honey, garlic, cayenne, and curry powder with a side of baked green beans.

No carbs this week, I need to slim back down a little bit with the race coming up and photoshoots on the horizon.

TUESDAY

Strength - Core

Deano thought of a great new way to crush my soul this week.

The Workout

  1. Plank twist
  2. Swiss ball russian twist
  3. Jack knife
  4. Plank pound with opposite leg tuck
  5. Dead bug roll
  6. Walking lunge

WEDNESDAY

Strength - Full Body

I don't know what it is about Jahmale's workouts, but he always makes me feel like a total beginner not even halfway in.

Normally I can lift weight for awhile without having to take recovery breaks, but I was barely into our session and I was already pouring with sweat and needing to stop to get control of my senses.

Part 1

  • Plank to bench push-ups
  • 2-on-1 dumbbell shoulder to shoulder bicep curl with burpee push-up
  • Zercher squats
  • Static back extension with dumbbell back rows

Part 2

  • Glute kickbacks
  • Side-to side bench hops
  • Wide grip dips

Part 3

  • Dumbbell deficit squat hold
  • Dumbbell lying chest press hold

THURSDAY

Swimming

Got some swimming in tonight, and kept it simple. 200 yard intervals every 6 minutes, any remaining time was rest until the 6 minute mark. Repeat 10 times.

So, I swam for a total of 2,000 yards in 58:13 minutes, with an average 100 yard pace of 2:54. I kept it easy tonight, I need to learn how to pace myself in the water. I think the feeling of not being able to breath causes me to panic a little, so I exert more energy than I need to and tire myself out quicker.

It's all about staying calm in the water.

FRIDAY

Strength - Upper Body

My arms are killing me today from the swim session last night, but I still had to suck it up and work on upper body with David. It was all about biceps today, of course, but it was a great workout. My muscle definition in my upper body is really coming along well, and I even got a "look at that monster!" from David.

Warm Up

  • 25 Push ups
  • 25 bench dips

Part 1

  • Barbell curls
  • Hammer cable curls

Part 2

  • Skullcrushers
  • Tricep cable pull-downs

Part 3

  • Dumbbell hammer curls
  • Superman cable curls

Part 4

  • Arnold press
  • Overhead tricep cable push

Part 5

  • Dumbbell curls
  • Single arm dumbbell row

Part 6

  • Tricep cable kickbacks
  • Close grip dips

Cool Down

  • 25 push-ups
  • 25 bench dips

SATURDAY

Running

Got out of work a little later than I anticipated, so the BRICK session of swimming and cycling got moved to tomorrow, and I just went for a run today. I only had an hour to fit this run in, because Alabama plays LSU tonight and I am going to watch it with my parents at an alumni event. Roll Tide.

Anyways, the run.

Distance: 6.2 miles

Moving Time: 50:09 minutes

Pace: 8:04 minutes / mile

I felt pretty good tonight, but I definitely pushed the pace more than I should have. I averaged 7:23/mile for the first 5k of this run, and slowed down considerably after that to finish out the 10k workout.

On the bright side, even with my increased pace in the first half I still only needed two short walking breaks to catch my breath. I'll take that to mean that I'm still in good enough running shape to do well on that part in Key West.

Time to watch Alabama continue its winning streak over LSU to 6 games.

SUNDAY

Before I get into Sunday's workout, I have to say that there are times I wish I didn't love Alabama football as much as I do. While we won 10-0 last night, it was an incredibly stressful game and I'm sure I'll have an aneurysm one day watching them play.

But damn, Roll Tide.

BRICK

Cycling

With Red Tide still present in areas around the West Coast, I thought it would be best if I stayed at home and did my cycling on the trainer and swimming in the pool.

So I gutted out a strong 35:07 on the bike for 11.6 miles, averaging 19.8 mph. Like most cycling sessions, this one started out tough but got better the longer I was on the bike. My calves started to cramp a little bit during the ride but it never got too painful.

I badly need to get back outside and bike, though.

Swimming

After a short break it was time to swim.

Again I swam 200 yard intervals but this time I only gave myself 90 seconds rest in between. Last time I was averaging almost 2 minutes of rest between intervals, so I want to gradually cut the rest time down so I am more able to swim continuously.

Distance: 2,000 yards

Time: 58:49 minutes

Pace: 2:16 / 100 yard

And just like cycling, I need to get a few good open water swims in over the next few weeks...

WEEK 23 SUMMARY

Decent week of training but with Key West now less than a month away I need to get back outside and do some cycling on the trails and swimming in the ocean. It's a totally different animal.