2020 Starting Over -- Strength and rebuild

my training blog my training calendar my training reports Planned training log

Santa Fe,NM

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Wednesday - June 29

too much emotional stuff with RvW and other supreme court hijinks, coupled with all my female friends as well as my own angst. Slept in this morning. Spent a half hour on the phone with another female friend who is stressing about whether to move or not. .... all that said, unplanned rest day. I think I need it.

Also my daughter, whom I love very much. I said something that she heard differently than I said it.

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Tuesday - June 28

Run

12m 52s
0.61 miles
21m 06s /Mi

Swim

54m
1800.00 yards
03m /100 yards

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Monday - June 27

Bike

1h 04m
15.79 miles
14.80 Mi/hr

Zwift flat desert ride. mostly easy, with one section hard to chase some guys. mostly 80-90 watts, but up to 200ish on the chase

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Back extensions
1
3
3
0
0
BACK - Bent-Arm Lat Pulldowns
1
20
20
160
160
BACK - Incline Row
1
19
19
140
140
BICEPS - DB Curls
3
15
23
15
20
CHEST - Flat Bench - Machine
1
21
21
80
80
LEGS - Hamstring curl
1
18
18
70
70
LEGS - Leg Extensions
1
20
20
90
90
LEGS - Lunges
1
18
18
16
16
SHOULDERS - 1-Legged DB Side Raises
1
19
19
10
10
TRICEPS - Machine Extensions
1
18
18
80
80

something like that

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Sunday - June 26

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Saturday - June 25

Bike

2h 08m 19s
30.50 miles
14.26 Mi/hr

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Friday - June 24

Swim

32m 22s
975.00 yards
03m 19s /100 yards

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Back extensions
1
20
20
0
0
BACK - Bent-Arm Lat Pulldowns
1
20
20
170
170
BACK - Incline Row
1
20
20
150
150
BICEPS - DB Curls
2
10
20
15
15
CHEST - Flat Bench - Machine
1
20
20
70
70
LEGS - Calf raise single leg standing
1
20
20
8
8
LEGS - Hamstring curl
1
20
20
40
40
LEGS - Leg Extensions
1
20
20
60
60
LEGS - Lunges
2
4
10
0
0
LEGS - Single leg raise front
3
20
20
0
0
SHOULDERS - 1-Legged DB Side Raises
1
20
20
8
8
TRICEPS - Machine Extensions
1
20
20
80
80

took it a little light and short today as a recovery week. Swam with Carol before lifting. Also short and relatively easy.

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Thursday - June 23

Run

08m 09s
0.39 miles
20m 55s /Mi

Swim

1h 13m 19s
2600.00 yards
02m 10s /100 yards

focus on back stroke.
500 wu
14x50 ascending ( 25 easy, 25 fast
12 x 50 descending (25 fast, 25 easy) on 10 seconds
5x100
300 cd.
I alternated everything back / crawl