This week was tough. I had to wake up before 5 AM three days this week. The good news is that I just completed my biggest training week of the 36-week Ironman training plan. 5 Weeks to go to race day!
Monday – strength training (Mark Allen’s 12 best strength exercises – Phase 3, week 2, Day 1):
3 sets (10, 8, 6 reps) of the following:
- pull-ups – Yes, I did make 10 pull-ups in a row! This is a first for me. Breaking new ground is always motivational
- leg extensions – 60 lbs
- leg curls – 55 lbs
2 sets – 12 to 15 reps for each (2 count lift, 4 count lower). Each of these will be 12 reps unless otherwise noted:
- bench press – 50 lbs using assisted machine
- squats – 50 lbs
- lateral dumbbell raises – (2) 10 lbs
- calf raises – 50 lbs – 15 reps
- backward lunges – (2) 15 lbs. Set 1 – 12 reps, set 2 – 15 reps
- bicep curls – (2) 20 lbs
- tri extensions machine with rope. Set 1 – 9 reps @ 40 lbs, 3 reps @ 37.5 lbs; Set 2 – 12 @ 37.5
- leg press – seated machine. 145 lbs
added workouts:
- hip abductors – 95 lbs – 15 reps
- hip adductors – 100 lbs – 15 reps
- abs. Jack knives w/ medicine ball – 15 reps; Crazy Willy’s (this is a name that I made up for an ab workout that I learned from another trainer years ago) – 15 crunches each position.
- There are four positions, no rest between switching positions. You can do however many you want for each position, but if you’ve never done them before, I would start at 8 or 10 crunches in each position.
- Position 1 - Lying on your back, lift feet and bend knees at a 90 degree angle. Put your hands behind your head and crunch up.
- Position 2 – Lift feet straight up. Put your hands behind your head and crunch up.
- Position 3 – Bend knees to 90 degrees again. Crunch up to touch ankles
- Position 4 – Lift feet straight up again. Crunch up to touch toes or come as close as possible to your toes
Tuesday – swim, my attempted bike ride
Wednesday (day 1 of waking up before 5 AM. Wake up time – 4:00) – Davis Island bike speed work, treadmill tempo run
Thursday – treadmill speed run, strength training (Phase 3, Week 2, Day 2):
3 sets (10, 8, 6 reps) of the following:
- bench press – bar + 15 lbs each side
- squats using assisted machine – set 1: 90 lbs, set 2: 100 lbs, set 3: 110 lbs
- bicep curls – (2) 20 lbs
- tricep extensions with rope – 37.5 lbs
- leg press – set 1: 145 lbs, set 2: 150 lbs, set 3: 155 lbs
2 sets – 12 to 15 reps for each (2 count lift, 4 count lower). Each of these will be 12 reps unless otherwise noted:
- lat pull down – set 1: 85 lbs (12 reps), set 2: 70 lbs (15 lbs)
- leg extensions – 55 lbs
- leg curls – 55 lbs
- lateral dumbbell raises – (2) 10 lbs
- calf raises (using assisted machine) – 70 lbs (35 lbs each side) – 15 reps
- dumbbell pullover – (1) 30 lbs - 15 reps
- backward lunges – (2) 15 lbs – 15 lunges each side
added workouts:
- back extension (single leg) – (1) 25 lbs – 8 reps each leg
- planks – 60 seconds each side and regular
Friday – swim
Saturday - This is when the fun starts! (day 2 of waking up before 5 AM. Wake up time – 4:30) – 13 mile run, .75 o/w swim, 20 mile bike, 7 mile run
Sunday - (day 3 of waking up before 5 AM. Wake up time – 4:30) – Solo century bike ride
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