Monday

Since I had to go back to work, I was swimming at 4:30 a.m. Monday morning. I did 

1,450 28:46 (1:58)
5 X 200 @ 3:49
300 medium paddles 5:41
5 X 200 @ 3:49
300 medium paddles 5:48
total: 4,050 yards = 3.701 meters

That was a good practice. I felt those 200s, especially by the time I got to the 8th, 9th, and 10th.

I shuffled 7.81 miles. It was pretty cold, but I had on a new pair of tights I bought over the weekend and they felt nice. The pace was pretty slow so my legs did not get beaten up. Later I went to the gym and benched 

Dumbbell incline

10 X 30
10 X 30

Flat bench

6 X 115
5 X 140
3 X 150
3 X 150
3 X 155
3 X 155
3 X 155
2 X 160
1 X 160
1 X 160
4 X 145

Log Press

6 X 57
8 X 57

Tri push down

20 X 35

I was a little surprised that I did not lose any strength on the bench. Last week's single session was such a good one, that it boosted me up and much as taking off took me down. I was as strong if not just a bit stronger. I might count that as a de-load week even though I went heavy that one night. We will see how I progress over the next couple of cycles. Thank you, Jesus, for a nice day.