Eric: 3-13-10

Abs
Various crunches.

Stretch
Various arm and leg stretches. Squats with no weight almost to bottom.

Calves: 3x10xBW+35 each side

Swimming
Getting better.

Eric: 3-10-10

Abs
Various crunches.

Stretch
Various arms and leg stretches. Leg press stretch. Front and overhead squats with bar focusing on depth. Little more flexible, need more.

Calves: 3x10xBW+35 each side

Swimming
Mostly front crawl. Endurance and breath control still suck. Stroke count per lap ~11.

becca (14-15.12.09): Peanut Weights (like a boss!)

14.12.09
After I ran 3.5 miles on the treadmill, I popped my deadlift and overhead press cherry. Gordon suggested I start deadlifting and doing overhead presses.
Press:
I started off with the normal bar and did a couple reps, but then I switched to the girl bar in order to get the form down. I did 3 sets of 5 reps with the girl bar.
Deadlift:
I started off with the 10kg plates on each side in order to get the form down. Then I did a few warmup reps at ~109 pounds (one 10kg plate and one 10lb on each side). My working set for the day was at ~129 pounds (and I do not remember how many reps of that I did, but I do remember that it was only one set =X)
Abs:
-2 minutes plank hold in normal position, 1 minute plank hold with right arm and left leg off ground, 1 minute plank hold with left arm and right leg off ground
-25 suitcases
-50 side crunches on each side


15.12.09
One of my goals is to compete in a triathlon. I hope to be able to compete in Iron Nerd (a baby triathlon) in late April/early May. With the triathlon goal in mind, I decided to swim and run for cardio today.
Swimming:
Total distance: 1100 yards (For Rene, this is approximately 1005.84 meters) = 22 laps
This was the sequence of swimming I followed:
-4 laps freestyle, 4 laps backstroke, 4 laps breaststroke, 3 laps freestyle, 4 laps backstroke, 3 laps breastroke
Running (on treadmill):
2.5 miles

I did weights in the evening.
Squats:
Warmup: 10 x 45, 8 x 65, 5 x 95
Working: 5 x 125, 5 x 125, 5 125
Bench: I'm trying to get used to the new form...
Warmup: 10 x 65, 7 x 85
Working: 5 x 95, 5 x 95, 5 x 95

becca (22.11.09): Swimming & my peanut weights

Swimming
Total distance: 1000 yards (for Rene, this is approximately 914.4 meters) = 20 laps

This was the sequence of swimming I followed:
-2 cycles of 2 laps of freestyle and 2 laps of backstroke
-4 laps breaststroke
-Kickboard work (i.e. legs only): 2 laps flutter kick and 2 laps breastroke kick
-2 laps of freestyle, 1 lap of backstroke, and 1 lap of breaststroke

Squats
Warmup:
8 x 45
5 x 65
3 x 85

Working:
5 x 110
5 x 110
5 x 110

I feel like I'm starting to get more "butt winking" as I increase the weight.

Bench
Warmup:
10 x 65

Working:
5 x 90
5 x 90
5 x 90

My working set went down from 95 to 90 because lately I have not been as regular about benching and the last time I tried to do 95, I could only get about 3-4 reps out per set.

Legs (rehabilitation exercises)
Legsled Legpress:
10 x 60 (left leg only)
10 x 80 (left leg only)

Hamstrings (isolated to left leg) on cables:
10 x 40
10 x 40
10 x 40

Adductor muscles (isolated to left leg) on cables:
10 x 40
10 x 40
10 x 40

Abductor muscles (isolated to left leg) on cables:
10 x 30
10 x 20

I think my adductor muscles are weaker than my abductor muscles, which is why I do not do as much work on the abductor muscles. Some think I need to strengthen my Vastus Medialis Oblique in order to regain full leg extension of my left leg. So I try to focus more on my adductor muscles because I think I get my VMO in there.