Strength Training
Tuesday
Exercise
Sets
Barbell Back Squat
5 10, 8, 6, 4, 2
135/185/225/250/
250 Pounds
250 Pounds
Barbell Flat Bench Press
5 10, 8, 6, 4, 2
135/155/175/185/
185 Pounds
185 Pounds
Back Super Set
4 5/10/20
Pull-Ups 5
NW, NW, NW, NW
Barbell Bent-Over Row 10
135/35/135/135
Close Grip Seated Cable Row 20
120/120/100/100
NW, NW, NW, NW
Barbell Bent-Over Row 10
135/35/135/135
Close Grip Seated Cable Row 20
120/120/100/100
Machine Hip Thrust
4 8
*Did No Do
Trap Super Set
4 5/10/20
Barbell Shoulder Shrug 5
300/300/300/300
Barbell Upright Row 10
95/95/95/95
Bent-Over Reverse Dumbbell Row 20
15/15/15/15
300/300/300/300
Barbell Upright Row 10
95/95/95/95
Bent-Over Reverse Dumbbell Row 20
15/15/15/15
Barbell Military Press
5 10, 8, 6, 4, 2
100/105/110/115
120 Pounds
120 Pounds
Barbell Hang Clean
4 5
*Did Not Do
Barbell Bicep Curl
10 1 to 10 Method
Started at 100 Pounds
Cable Tricep V-Bar Pushdown
4 12
65/70/75/70 Pounds
Leg Extension Machine
7 Set Pyramid 10, 8, 6, 4, 6, 8, 20
*Did Not Do
Abdominal/Obliques Strength Training
Monday
Exercise
Sets
Seated Abdominal Crunch Machine
5 10
Cybex Abdominal Crunch Machine
5 10
Torso Rotation Machine
6 10
Not Sure Abdominal Machine
3 10
Not Sure Abdominal Machine
5 10
Lower Back Extension
5 10
Thursday
Exercise
Sets
Kneeling Cable Crunch
5 10
Standing Cable Twist
5 10
Both Sides
Standing Cable Side Bend
5 10
Both Sides
Cable Woodchopper
5 10
Both Sides
Cable Reverse Crunch
5 10
Lower Back Extension
5 10
Swim Training
Exercise
Sets
Week Seven Swim: Strength Swim (Monday)
1 1,000 Meters
*Warm-Up
100m Swim
50m Kick with Board
50m Pull with Buoy
50m Kick with Board
50m Pull with Buoy
50m Kick with Board
50m Pull with Buoy
Main Set (2 Rounds)
5 x 50m (Odd Sprint, Even Recovery)
Cooldown
4 x 25m
100m Swim
50m Kick with Board
50m Pull with Buoy
50m Kick with Board
50m Pull with Buoy
50m Kick with Board
50m Pull with Buoy
Main Set (2 Rounds)
5 x 50m (Odd Sprint, Even Recovery)
Cooldown
4 x 25m
Week Seven Swim: Main Swim (Wednesday)
1 60 Minutes
100m to 400m Intervals
*100m
200m
300m
400m
100m
200m
300m
400m
100m
200m
300m
200m
*100m
200m
300m
400m
100m
200m
300m
400m
100m
200m
300m
200m
Week Seven Swim: Steady Swim (Friday)
1 60 Minutes
Long, steady swim
*Still a tough week because of weather and other life aspects, but starting to move back into the right direction.
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