Tough Trio

By the grace of God, I got out of bed at 5:00 a.m. Monday morning. I shuffled to Twin Rivers. I didn't know if the door would be open or not. I have a key to the front door, but not to the weight room. It was open and I went in for the purpose not of lifting weights but of using the row machine. The other day when it was raining and I lifted there, I discovered the machine. I almost tripped over it on the way out. I did 1:20 on it then. Monday I hit it for 3:00. That is three minutes, not three hours. This machine will be a part of my workout regime from now on. I then shuffled home for 2.5 miles on foot plus the machine work.

After work, I had to go to the tooth dentist. I am still looking for a week of training where I don't have something to do every day. When I left the tooth dentist, I went home and lifted weights. I am in that slow reduction stage where I am trying to maintain as much strength as possible while freeing up more time, energy, and muscle power for swimming. The buildup started a few weeks ago. Last week, I hit 30,000 meters. This week, I probably will lose Saturday's swim due to us going to Kosciusko. On the bench, I pressed

15 X 45
10 X 95
6 X 115
5 X 135
5 X 135
5 X 135
4 X 140
4 X 140

I also did some squats. If you pay attention to this, you might notice that I dropped a warm up set (the 65 pound set) and I also dropped a set of 135s and moved up to another 140 set. That last change means a reduction of one rep. So the volume is creeping down while I am still pushing what for me is significant weight.

I took some nutrition and got about an hour of rest before going to the pool. One of the reasons for working out more than once in a day is when you train, your brain releases certain hormones and proteins that cause the body to produce changes in the body that produce the training effect. Two workout means two shot of the internal chemicals that cause change. Three workouts, well, you get it. I don't know, however, how long there needs to be between workouts to get the second boost. If I didn't have to go to the tooth dentist, I would have had at least two hours between workout two and workout three. At the pool, I swam

2,500 45:41 (1:49)
Man-Maker Set
500 7:57 (1:35)
300 4:40 (1:33)
200 3:02 (1:30)
150 2:17 (1:31)
100 1:27
100 1:29
100 1:27
100 1:26
100 1:27
100 1:25
50
50
50
50
50
50 
I didn't record my 50 times, but they were all under 45.
Total for Man-Maker = 2,050
650 medium paddles started immediately 
400 small paddles
total: 5,600 yards = 5,118 meters.

That was a good day. Three solid workouts and all of them significant. That's what it takes to do the Chicot Challenge.

Thank you, Jesus, for good health, good opportunities, and good motivation.