Wednesday, 9/17/08 - Practice

Got in some decent paddling, can't remember what we did exactly but think it was just a bunch of 2, 3 and 4 minute sets. Still prepping for SF...

Tuesday, 9/16/08 - Arms

Been falling behind on my entries so I'll keep these short and sweet. Did arms on Tuesday...

Dumbbell curls: 30x8
Hammer Curls: 30x8
Dumbell/Hammer superset: 25x6, 25x6, 25x6
Seated curl machine: 60x8, 70x8, 80x8
Twenty-ones: 2x50
Tricep Pulldown: 8x45. 8x50, 8x50
Arm Extension: 70x8, 90x8

Monday, 9/15/08 - Chest

Got a decent chest workout in... let's see if I can remember the exercises

Bench: 135x8, 145x8, 155x5, 145x5
Decline: 140x8, 160x8, 160x8
Dumbbell Press: 45x8, 45x8
Rotary Chest: 70x8, 100x8
Seated Pec Fly: 130x8, 120x8, 120x8

Gonna try to get an early run in this morning and run arms tomorrow.. maybe get some time in the pool too so I can work on my breathing pattern...

Sunday, 9/14/08 - Practice

Still prepping for SF... can't really remember what we did both laps, I think mostly 2 minute blending pieces and race starts. Second lap we got a race piece in, it felt really heavy but we were missing 6 people. Hopefully things start to fall in place... gotta start up gym hard and get some running in this week now that I'm no longer working.

BBQ after practice was good. Managed to avoid playing football and rested instead. We'll have to see if I make it out to practice Wednesday this week...

Saturday, 9/13/08 - Practice

Woke up to make it to the video review to watch footage. I knew it was going to turn out bad but I have already been working on some of the things. Practice went okay, I thought we were going to get out asses kicked today but it wasn't too demanding. Doesn't really seem like the red boat is ready for SF, lots of noobies which is fine but the focus isn't there. First lap was blending and second lap was race starts, didn't really get into any full pieces today but maybe tomorrow. Took Thursday and Friday off the gym but finally done with work so gonna have to crank things back up on Monday. Moved in some furniture today as well.. maybe that counts for something...

Wednesday, 9/10/08 - Practice

Practice was good today. We kept the rate pretty low the whole lap but we got some good pulls in and I could feel a different stroke than before, which is good because I have been working on correcting some things. Did a couple two, three and four minute pieces, nothing special but it turned out to be a good workout.

Monday, 9/8/08 - Chest

Got a decent chest workout in on Monday. Kind of hard to remember exactly the workout but I will give it a shot.

Bench: 135x8, 145x5, 155x2, 145x5, 135x5
Seated decline: 140x8, 160x8, 140x8, 140x8
Seated incline: Two sets, around 100 pounds, can't remember
Seated pec fly: 120x8, 130x8, 140x8 + Mini fly x8

Still out of protein but it was an okay workout, still not back to my usual routine since I tapered off for ERG testing...

Sunday, 9/7/08 - Practice

Quick update. Practice went okay today... it was a decent workout. First lap consisted of windsprints. 60 seconds on, 10 seconds off, 5 times per side. That got us around our first lap. Second lap was sets with race starts. 2, 3 4, 3, 2 to get us around the island, was pretty difficult at the end. TI just around the corner...

Saturday, 9/6/08 - ERG Test

So I had been taking it easy this week due to the ERG test that was today.. and the lack of protein which needs to be taken care of soon. Unfortunately it didn't go any better than planned. I weighed in at 151.0 and pulled an even 400. Adjustment will help a little but still no major improvements despite my weight going up and my overall strength and cardio being essentially the best its been. Oh well.. couple weeks left til San Francisco.

Wednesday, 9/3/08 - Practice

Practice started pretty late today thanks to Otto not showing up... wasn't too eventful, bunch of newbies so we kept the rate pretty low but I felt like I got some strong pulls in. Just did a bunch of 2 and 3 minute sets with some random drills in between. Probably going to taper off until the weekend for the ERG test... not much to update.

Tuesday, 9/2/08 - Light lift

Kept it pretty light today.. had a long weekend and still kind of sore. Also plan on making it out to practice tomorrow. Since it is already late in the weekend, I decided to combine arms and chest into the same day.

Dumbbell curls: 8x25, 8x30, 6x30, 5x30
Hammer curls: 8x25, 5x30, 4x30
Bench: 135x8, 145x7, 145x5, 135x7
Seated decline: 180x10, 180x6, 140x8, 160x8
Seated tricep press: 190x10, 200x8, 210x8
Seated arm curls: 70x8, 80x8

Something like that.. not the exact order but I'm too tired to care about that.

Sunday, 9/1/08 - Bike ride

Planned on taking the day off today but ended up going for a bike ride with Jon about an hour. Didn't start til about 7:30 at Yorba Regional and headed towards Angel stadium. Got about halfway there but it was really dark and there are apparently lots of bats around the riverbed probably eating the insects. Either way, we headed by and kept the ride to about 8 miles. Might make the trip to Angel stadium another day if we start earlier.

Still managed to sleep in til noon for the first time in weeks, should be nice and make the work week go by relatively easier. Still gonna take it easy in the gym this week because ERG will be this weekend most likely. Other than that not much going on... bike ride details can be seen here.

Sunday, 8/31/08 - Practice and Nike+ Human Race

Yesterday was a long day... started out at practice at 9:30am and did a little over a lap. Can't remember the workout we followed but I was content as I wanted to save as much energy as possible for the 10k at night. Tried to take a nap after practice but just ended up laying down for like 2 hours, such a waste of time.

We got to USC almost 2 hours before the race so we had a lot of time to kill. The event was pretty well organized and we checked out some of the booths, got some free stuff and checked our bags which later turned out to be our downfall. By the time we had gotten to the starter's area I knew I overhydrated and had to pee way too much times. Definitely learned some things for future races. The course was very flat but congested as their was a good 13,000 people there. I managed to beat my inital pace but I set new goals for myself which running because I felt good. I ended up running it officially in 54:24 on their timer and 44:36 on my Garmin, which left me at around 9:05 min/mile. My details can be seen here.

The line to pick up bags was ridiculous. People waited for well over an hour and some people didn't even see Kanye at all. I managed to see like 3 songs which I was content with since I'm not that big of a fan but definitely know never to check bags again. Also figured I shouldn't try to drink from the water stations while running, get better non chafing shorts, lose the wifebeater and ipod and I'm sure I could improve my time some. Overall it was a ton of fun and there could be a half marathon in the future... other than that taking Monday off, slept in the for the first time in weeks...