Dark_MadMax’s BodyBlog

So this week is my official rest week, so no lifting. Only cardio. I haven’t had cardi in 2 weeks due to being super tired but tried this Tuesday it went quite good for after such long break. Timer clock was not working so I didn’t get time . It was about 70 minutes long total

1 phase 30 laps :

16 FS ,14 Brass

2 phase 20 laps

6 FS sprints - good no cramps

1+1 BF

1+1 BF leg kicks. God I am so tired after those -  I bet it is those leg kicks which drain my stamina during bf ,not so much arm work

4 no legs FS

2 Backstroke, 2 back leg brass

2 1 arm FS

3d phase 26 laps 

14 FS ,12 Brass

God I was thinking I am going to die. -After 3 lap already i was dead tired. I dunno how I got the rest done -all fog. 

Floor -stretches , foam roller, abs

Was sorta not very energetic so no records broken:

Phase 1 28 or 30 laps 15 min : 

16 FS. 14 Brass .Lost count somewhere in 25th range not sure therefore how many laps excatly

Phase2 (18 laps)

4 FS sprint - I keep gettign cramps on this one WTF

2 backstroke

BF 1+1 .First lap owas strong. 2nd one much weaker

2 bf kicks

4 FS arms only

4 Fs 1 arm only

Phase 3 24 laps

FS 14 , Brass 10

Total volume 72 (or 70)

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Floor

Preacher curls 55 8/8/8- yeah lol .curls . I just dont know what else to squeeze  after cardio

Stretches

Pretty nice swim session today. Aside some cramps I hit the volume and intensity increase.

Phase 1- 30 laps 15 min

 FS 16 ~7.30 Brass 14 - 7:30

Phase 2 - 16 laps

 Sprint FS 4 laps (sorta - I got cramps ,so had to pause)

 Buttefly 1+1

BF kicks 2

1 hand FS - 2

Arms only FS 4

Leg brass on back 2

Phase 3 - 22 laps (15 min )

Initially aimed to swim 15 min  and see how much I will do .Expected to do 16-18 -but actually did :

 12 FS + 8 Brass +2 backstroke

 Total volume 68 laps

Floor Stretches.

 1 set of abs DB hammer curls 40 8/7 , 35×6 - I sorta not sure whether I should do them . after 1 hour cardio and such - and tomorrow there will be plenty of arm load .I am thinking maybe drop weight to 25 and do them for high rep , sitting.

 I lost 2 pounds. OMG! -from 175 to 173. I attribute this to this week exhaustion stint  (sleep deprivation and  calories restricted to 1500) . But omg! back to eat eat eat - I need hit 185 this summer! Plus I was actually quite tired ,despite sleeping a  lot  (to recover after no sleep)

Phase 1  28 laps

14 fs ,14 brass

Quite decent, although I felt like I am going to die last 4 laps   on fs and basically all 14 laps for brass

Phase 2  14 laps

FS sprint  2,2

Butterfly 2

BF leg kicks 2

one arm 4

Back stroke 2

Phase 3 16 laps

 10 FS , 4 brass , 2 backstroke

 So I cannot actually do 30×3 in a time frame of one hour. -Plus I am actually quite tired towards the end. So I will keep my swim  sessions to 1 hour long , trying  to increase intensity , till I can hit 30×30.( Probably this is FAAAR away).

- I will do 30 laps on  phase 1 next time . And from there one will keep it there, slowly working up my phase 3. Phase 2 will be hardest to  increase since the workouts in there are quite tiring.

Floor

DB Hammer curls 40 6/6 - I felt so tired so I dropped it at 2nd set

Stretches ,very basic abs and thats it.

God damn buggy body blog . Just ate my whole post. Short cardio due to gym closing and me being lazy

Free swim 26 laps (16 crawl,8 brass) :14 min . No lap on back with volume increase - good

Sprint 2laps  FS 35 sec

Butterfly 1.5 laps - I suck

Some other crap

Finish 12 laps

Floor

Stretches

HS curl  45 (same) 6/6/6 - felt heavy

ABS 25 8/8/8

So I think I will start adding info about my weekend cardio (which is swimming). -Just to keep track of it for myself - I know no one read my bodyblog anyways .For now I am just concentrating on getting my mileage up and some form,  doing it in 2  parts - first swim ,2nd part is specific workout ,3d part -finishing swim. Sometimes I end up workout with couple of sprints some times not.

Also after swimming  I go back  to the floor and do stretching. Sometimes abs work and recently I started doing hammer curls.

First part

22 laps  - 12 freestyle, 1 back , 9 brass,

Idea behind swim workout is increase overall endurance .For now I have one "rest" lap - on the back. And I switch to brass after freestyle .I hope eventually to be able to do 50 laps with one style -that is the goal, but I have  long way to go. -Also I try to keep form in check and maintain tempo 

2nd part 

2 laps butterfly kicks - damn hard! -seriously maybe my form blows (which it does) but those are hard- best leg HIT I know.

2 laps sprint - 33 sec. Sprints are more of a HIT right now - I can not do proper wall flipping ,nor I can start from jump(in my pathetic pool) . When i get my flipping down I will start to try get the time down. Long term goal is to do 50 meters in 25 sec and 100 in under 1 minute.

 wall flips  practice - still doing them from standstill mostly. Tried a few from approach. only one could be qualified as semi half assed -rest was horrible.

4 laps one hand crawl

2 laps butterfly (jeez my form sucks!)

2 laps backstroke

3d part

22 laps  - 10 freestyle, 2 back , 10 brass

 DB Hammer curls  45(+5)  6/6/6