Scrumhalf's functional fitness workout log

[Scrumhalf]

Thursday 5/21/10 Evening

Swimming

Continued refining my breaststroke. Definitely getting stronger in the water - don't get as tired and winded as I used to. It's true what they say - if you want to get good at pullups, do pullups. If you want to get good at swimming, do swimming... there's only so much of land endurance that maps over to the water.

[Scrumhalf]

Monday 5/24/10

Conditioning and Core

50 burpees (strict with jump) for time: Completed in 4 min 19 sec

Weighted Swiss ball crunches with 60lb dumbbell : 5 x 10

Russian twists with 25lb dumbbell on decline bench: 5 x 8

Ab rollouts from knee: 2 x failure

Standing ab rollouts to wall (5 feet away): 2 x 8

Notes:

1. 1st time doing the 50 burpee challenge for time. Completed in 4 min 19 sec which included about 1 minutes of being doubled over gasping for air. Hope to get under 4 minutes next time.

[Scrumhalf]

Tuesday 5/25/10 Morning

Pull

Weighted Chinups: BW, +15x5, +25x5, +35x3, +30x3, +30x3
DB Rows: 65x7, 70x5, 65x5, 65x5, 65x5
BB Curls: 75x5, 75x4, 75x4

2 sets of chinnies - 100 reps each as a finisher

Had to cut my workout short as I only had 30 minutes today. Should have woken up sooner.. :(

Swimming this evening.

[Scrumhalf]

Tuesday 5/25/10 Evening

Swimming

Good session in the pool. Learned the sidestroke. This stroke came naturally to me for some reason - much more so than breaststroke. Now I have the full repertoire of strokes except butterfly. Only practice stands between me and bad-assness in the pool... :rofl:
Pulled a muscle somewhere deep in my chest/back and it hurts when I breathe hard. :( Might just do some calisthenics and stretching Wednesday morning and do an aerobic or interval session in the evening instead.

[Scrumhalf]

Wednesday 5/26/10 Evening

Run

Ran fartleks: 3.1 miles in 30 minutes (including warmup), alternating between about 7 minute miles and slower pace. Hopefully more of this will get my endurance and speed up. I would love to be able to consistently be below 7 minute miles.

It was a bit difficult for me to hold the 7 minute per mile pace - I am not ready for that speed. I'll do 7.5 minute miles next time - that might be more accessible since I am currently doing just under 8 minute miles in my regular runs.

[Scrumhalf]

Thursday 5/26/10 Mid-day

Push

DB Press: 70x6, 70x5, 70x3, 65x4
DB Shoulder Press: 45x6, 45x5, 45x5, 45x5
Pushups with elevated feet (about 2.5 feet off the ground): 3 sets, 1 rep short of failure
Pike Pushups: 3 sets, 1 rep short of failure
Skullcrushers: 60x7, 60x6, 60x6 (strict form, elbows in)
Diamond pushups: 3 sets, 1 rep short of failure

Notes:

1. Felt strong. I think I didn't have enough rest last week, leading to weakness.
2. Shoulders felt much better. The rest did them a lot of good.


Swimming this evening.

[Scrumhalf]

Thursday 5/27/10 Evening

Swimming

Swam about 500m of breaststroke and sidestroke.

Periods where the timing was just right and I moved like a fish, other times when everything was off... :rofl:

Need more practice. Good thing was that I didn't get winded, so my endurance in the water must be improving.

[Scrumhalf]

Friday 5/28/10 Morning

Legs and core

Squats: 4 sets, 5-6 rep range
BB Lunges: 4 sets, 5-6 rep range
Hamstring Curls: 4 sets, 6 reps

Ab wheel rollouts from knee: 3 sets, 20 reps each
Standing ab wheel rollout to wall: 2 sets, 6 reps each

Notes:

1. Legs felt fresh. I guess the swimming really cranked up the blood circulation and helped with freshening them up.

2. Calves are still on fire after running 3 mile fartleks with forefoot strikes 3 days ago.. :rofl:

[Scrumhalf]

I was convinced that after swimming last night, my legs would be too tired for a workout this morning. But I dragged myself out of bed anyway at 4am and hit the gym as usual and got in a really good workout.

Sometimes, you must ignore the little voice inside your head telling you that is ok, take a day off, take it easy, it won't matter, etc., and just forge ahead.

[dna9488]

What little voice? I killed it back in high school when it told me it was ok to eat a donut one saturday morning :D

[Scrumhalf]

When you are 43 years old, that voice tends to be a bit louder than when you are 22. But I'm not your typical 43 year old... :thumup:

[dna9488]

When you are 43 years old, that voice tends to be a bit louder than when you are 22. But I'm not your typical 43 year old... :thumup:

lol nice. That voice is dead :D