30-20-10 KB Swings and Push Ups 080928

I've been really slack with keeping my workouts up to date on this website and I've been slack in general when it comes to physical fitness... I'll be adding postdated workouts asap. My 20kg kettlebell eventually arrived yesterday and I did my first workout with it this morning.

30-20-10 20kg Kettlebell Swings and Push Ups
(Russian Swings. I don't feel comfortable doing American Full Swings)
Time as RX'd: 10'03

OUCH. Glutes, Hamstring, Lower back. OUCH.

Shoulders/Chest 080926

Warm up
20 bodyweight dips in 2 sets of 10 reps (full range of motion, upper arms below parallel to rails)

MAIN SET
Overhead Dumbbell Press
10......6......10......15......20 reps
14......16.....14......10......8 kg

Upright row
6......10.....10+8..14+8
25....25.....20......17

Incline Dumbbell
8......8......6 (failure)
20....20....20

Incline Flye
6......6......6
14....14.....14

Seated Lateral Raise
10......10......15......20
9........5........4.......4

Back 080925

Deadlift
6......6......6......6......6......6 reps
100..100..100..100..100..100 kg

Bent Over Row
6......10......15......20
50...40......40......20

Lateral Pulldown
6(3+3).10......15......20
65........50......40.....30

Rear lying lateral raise
10......10......8
9........9.......8

Chest 080922

Incline Dumbbell Press
10......12......15......20 reps
18......20.....18......14 kg

Incline Fly
6......10......15......20 reps
18....16......14......12 kg

Kneeling cable crossover
6......6......10.....15......20 reps
25....30....30.....25.....15 kg

Bent over row
10......10 reps
30......30 kg

Shoulders 080917

Lateral Pulldown
8......8......8 reps
50....50....50 kg

Overhead Dumbell Press
12......12......12......20 reps
14......14......14......9 kg

Upright rowing
12......12......12......11+7+5 reps
20......17......17......15 kg

Seated Lateral Raise
12......12......16 reps
6........6........6 kg

Lying Rear Lateral Raise
12......12......12 reps
5........5........5 kg

Deadlift 080916

Deadlift
10 3 3 3 3 3 2
50 100 100 105 110 115 115

Plus light rotator cuff work, Woodchops with cables and rear delt work

Thu 11-Sep-08: 080911

For time:
30 30kg SDHP
50 push ups
40 30kg SHDP
40 push ups
50 30kg SDHP
30 push ups

DNF

Actual:
30 30kg SDHP
50 push ups
40 30kg SHDP
40 push ups

TIME: 22:59
Max HR: 188
Avg: 158

Compare to 080610 as RX'd: 31:29.1

Tue 09-Sep-08: General Swim 080909

General Swim

Warm Up
10 lengths/laps steady front crawl
10 lengths/laps PULL
10 lengths/laps steady Breast stroke
10 lengths/laps PULL
10 lengths/laps steady front crawl

Main Set
6 x 4 lengths/laps as 3 lengths at a controlled pace and 1 length sprint, 20 seconds after each

Warm Down
10 lengths/laps very easy swimming

Total: 84 lengths (1470m)

Time as RX'd: 35:16

compare to 080903: 36:12

Thu 4-Sep-08: General Swim 080904

I did another general swim today...

Warm Up
10 lengths/laps steady front crawl
10 lengths/laps PULL
10 lengths/laps steady Breast stroke
10 lengths/laps PULL
10 lengths/laps steady front crawl

Main Set
10 lengths/laps steady front crawl
10 lengths/laps Front crawl with fistgloves
10 lengths/laps steady Breast stroke
10 lengths/laps Front crawl with fistgloves
10 lengths/laps steady front crawl


Warm Down
10 lengths/laps very easy swimming

Total: 110 lengths (1925m)

Time as RX'd: 52:27

Wed 3-Sep-08: General Swim 080903

General Swim

Warm Up
10 lengths/laps steady front crawl
10 lengths/laps PULL
10 lengths/laps steady Breast stroke
10 lengths/laps PULL
10 lengths/laps steady front crawl

Main Set
6 x 4 lengths/laps as 3 lengths at a controlled pace and 1 length sprint, 20 seconds after each

Warm Down
10 lengths/laps very easy swimming

Total: 84 lengths (1470m)

Time as RX'd: 36:12

Tue 2-Sep-08: Session 227 080902

Triathlon, Endurance/Ironman: Session 227

Target Time 40 minutes

Warm Up
22 lengths/laps steady front crawl
16 lengths/laps high elbow drills with bi-lat
6 x 1 length/lap faster paced swimming, 10 seconds after each

Main Set
10 x 6 lengths/laps ALTERNATE strong swimming / pulling at a controlled pace, 20 seconds after each

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time as RX'd: 48:11

Compare to 080827 59:00
Compare to 080811 51:34
Compare to 080807 44:50