swimriderundave’s BodyBlog

So I’ve hit a plateau with my weight but my strength keeps increasing.  This is a good thing but not good enough!  I’ve got about 50 days left in the transformation contest and believe that now’s the most crucial time to start making changes.  I’ve signed up for a sprint tri on the day before the end of the contest so not only do I have to look good, I have to be able to perform.

Phase 2 consists of a more aggressive calorie deficit and an increase in the ratio of protein to carbs. 

Training wise, things will remain the same but have to be more consistent.  I skipped out on a couple of the runs due to a foot injury but it feels better now and so I have not excuse.  Here’s the breakdown of my triathlon training periodization:

Phase 1, 6 weeks(hypertrophy/endurance): GYM- 3 days a week, traditional and kettlebell.  RUN- 4 miles every day.  SWIM- 3×3000yards each week.  BIKE- 1x 80-100mile bike per week

Phase 2, 6 weeks (specific strength while maintaining endurance): GYM- 3 days a week with more focus on core, swimming muscles, and running muscles; more kettlebell and stability ball work.  RUN: every day with one bout of hill intervals and one bout of tire dragging intervals.  SWIM: 3 x 3000yds.  BIKE: 1 bout of 2 mile speed intervals + 80-100 mile ride

Phase 3, 6 weeks (Power): GYM- 2 days a week for strength maintenance, RUN- 3 days a week, 1 day for hill or tire intervals, 1 day for SHORT speed intervals (200m-400m), and one long run to maintain endurance conditioning.  SWIM: 3 days a week; 1 day for intervals (2000yds), 1 day for drills (2000 yds), 1 long continuous swim (3000yds)  BIKE- 1 bout of 2 mile speed intervals + 80-100mile bike ride

Phase 4, (Power Endurance)  6 weeks leading up to A priority race in September: RUN- 4 days a week 1 day for hill or tire intervals, 1 day for 1/2 mile- 1 mile repeats, 1 long run, 1 easy recovery run.  GYM-1 day a week for maintenance, SWIM: 2 sessions of interval training, 1 session of long continuous drills. BIKE: 2 days of 2 mile speed intervals and optional long ride

This is a RUN focused Periodization scheme.  I’m not too worried about my bike as you can see the limited bike training (I’ll save that for next year).

Wish me luck!

Another Phenomenal Workout With my Iron buddies

6 x Dumbell Shoulder Pressses, Pyramid Fashion ( 15@40’s, 10@45’s, 8@50’s, 6@50’s, 8@45’s, 10@40)

5 x Upright Rows superset with Dumbbell Bent over raises (10-12 reps each exercise)

Core Circuit: V-ups, Supine Hip Rolls, Prone Powerwheel roll, Prone Iso Plank, Single Leg Back Bridges, Side Bridge w/Abduction

45 seconds per movement, 15 second transition/recovery time.  3 circuits with 2 minute rest between each one

3000 yard Swim:

1000 yard freestyle warm-up

Main Set: 4 x S.K.I.P.S.

S. = 100 yard free

K. = 100 yard flutter kick

I. = 100 yard IM

P. = 150 Pull (w/bouy and paddles)

S. = 50 yards head up freestyle

Swam entire SKIP straight through while taking minimal time to put on paddles and bouy. 20 seconds rest between each SKIP.

On top of this incredible evening workout, I ran 4 miles with COCO in the morning.  I think the total time working out for the day was almost 4 hours.  I’m taking today off to recover (except for the 4 mile run with my dog,…she needs it….friggen Weimaraners)

DAVE

Today after teaching my noontime water exercise class, I took my weimeraner ‘COCO’ to dog beach just a little north of Huntington.  It was her second time there and she was still hesitant to go into the water.  We played fetch for about an hour.  I headed down to this small hole-in-the-wall enviro-friendly restaurant called the ‘Secret Spot’.  It’s off of PCH and Warner in Huntington Beach.  I ordered a green tea and a breakfast burrito.  So I sat at a patio table with Coco and ate my burrito and drank my tea while gazing into the horizon over the ocean.  Even with all the cars zipping down PCH, I experienced a moment of peacefulness and serenity; I’m here sipping my tea and eating my burrito while the rest of the world is busy working.  The moment was priceless and I thought to myself, I wouldn’t have it any other way.  I’m a fitness professional with my own business,… I make my own schedule.  I don’t make a lot of money (not just yet, wait till I’m a licensed physical therapist) but I do well with the little I make.  There’s something about not making a ton of cash that allows you to appreciate the ’simple things’ in life.  Once my business takes off, I hope that my values never change.

The other day, I invited two of my tri-geek buddies to the gym to join me for an upper body session.  These guys have been doing ‘tri-specific’ training since we started doing Ironmans back in 2000.  They used to be gym mongrels like myself but got sucked into the novelty of triathlon.  So our evening consisted of the following:

6 x Flat Barbell Bench Press; Stripping sets, 4-6 reps of 165, stripping down to 115 and going to failure (8-12 reps)

6 x Wide Grip Pull-ups superset with bar dips; each set consisted of at least 6 pull-ups and 10 dips

4 x Cable Cross Over; light weight 10-15 reps

5 x Seated Cable Rows; narrow grip; med. weight 8-12 reps

5 x Skull Crushers (triceps extension with EZ curl bar on Inclined Bench) superset with narrow grip  inclined chest press, med. wt. 8-12 reps each

5 sets Alternating dumbbell curls, one arm eccentric while other goes concentric.  Med. wt. 8-10 reps

Then we finished with a 1000 yd. swim (14 minutes)

It was my 4th week doing these exercises…and their first day…the testosterone levels were high and these guys weren’t about to admit that they were hurting but I could tell by their body language.  It felt good to finally put the ‘hurt’ on these guys because their always kicking my ass on the road.

So what if they can run a 10 hour Ironman.

I can bench more…..for now.

Alright Bodybuilding buddies,

Here’s what’s going to happen in the months to come:

- drop another 10lbs. of fat by July 14

- take the NSCA CSCS exam in July.  It shouldn’t be too hard.

- cure my gluteal amnesia (stay tuned for a post on this) and break my 19:45 5k personal record.

- Finish the Mt. Disappointment 50-mile run in 9 hours or under.

- Finish in the top 10 in my age-group at the Carlsbad Sprint Triathlon on July 13

- Finish in the top 15 in my age group at the Nautica Malibu Olympic Distance Tri in September

I’ve been doing Ironmans for the past few years and now its time to go back to the sprints; they’re short but friggen painful!

Wish me luck.

DAVE

I did my standard leg routine for the second time since I started the transformation challenge and I must say today was a success.  I gauged my performance by the number of squats I performed with 185 lbs.  This evening I was able to crank out 3 sets of 10 after my warm-up.  It’s the most I’ve done in months!!  Anyway, I’m a happy camper now.  I also performed leg curls, pistol squats, standing calf raises, and back bridges.  Tomorrow’s my day off and I have a gnarly kettlebell workout set for this weekend.  I’ll tell you how it goes.

 DAVE

Alright folks,  so far I’ve lost about 5 lbs.  I started at 178.4 (Late April) and have gotten down to 173.4.  Depending on my hydration, you can give or take 2-3 lbs.  Anyway, if I’m going to be a contender for the transformation contest, I’ve gotta be under 170 by May 24.  My ultimate goal is to get into the high 150’s by mid July when you have to submit your final ‘AFTER’ pics so wish me luck.  Ever since starting the transformation challenge, my workouts have gotten better and my attitude has changed; my self confidence has improved to say the least.  I’ve been sporting my sleeveless t-shirts to the gym (even though I’m one of the smallest guys there!). 

I’ll keep you posted on the progress.

DAVE

Things are looking good strengthwise!

I started off on the flat bench and was able to do 135lbs.  This doesn’t sound like much but it’s the most I’ve done since I tore my left pec back in 2003; I was trying to do 15 reps with 205 and tried to finish by bouncing the last 3 reps.  Big no-no!  I had a purple chest and armpit for over a week.  You can still see a little depression where it was torn when I flex my chest.  Anyway, I was able to grind out 20 slow reps (@135) this evening.  My pull-ups weren’t as good.  I only managed to get 6 and had to spend the rest of the time doing lat pull-downs.  It’ll be a while before I do a 1-arm pull-up!!

Diet went well today and I hope it goes just as good if not better tomorrow.  I’m excited for Sunday’s weigh-in.

Until next time,

DAVE

Hello All My Bodybuilding Buddies!!

     So here’s the deal: I’ve lost another 2 pounds!!  I weighed in today at 173.4 lbs.  I started the Muscletech transformation challenge in late April at around 178 lbs. so that’s progress to say the least.

     But this weight loss didn’t come without a price.  Monday was my track/kettlebell workout day where I do a track session followed by a kettlebell workout.  For the track portion, I used my Vibram Five Finger Shoes.  These shoes are supposed to simulate running barefoot.  They strengthen your feet by allowing each digit to work independently of one another during the push-off.  Each digit (toe) has its own muscle with a tendon that runs along the bottom of your foot.  This tendon supports your arch.  The tighter the tendon the higher the arch.  My foot size has gone down about a size and a half since using them for a year.   For more info about the benefits of barefoot running, read this article:

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=motivation&conitem=3b4b1ca01e91c010VgnVCM10000013281eac

Anyway, after reading someone’s bodyblog about a 5k, I decided to do a set that I used to do years ago while training for a 5K:

Run 4 miles continuously, starting at a 9 minute pace, going 8 minutes for the second, 7 minutes for the third, and finishing with a 6 minute mile.  I did this set 3 times before my last 5k back in 2003 and ran a 19:45.  It was a small race so I took 2nd in my age group.

So 5 years later, I tried to do the same set (with no prior speedwork) but this time barefoot.  My splits were the following:

Total time: 32:53          First mile: 9:58  Second: 8:23  Third: 7:47    Fourth: 6:44

I finished with Snatches, cleans, shoulder Presses, and swings with a 20 kg. Kettlebell.

The next morning, my left foot was sore; it hurt more than usual….and its been hurting ever since.  I haven’t covered injuries of the foot in my curriculum (I’m in Physical Therapy School) but I have a feeling it’s either plantar fasciitis, tendonitis, or a pulled muscle in my foot.  It hurts like hell when I walk.  I’m going to start soaking my foot in ice water.  Since I can’t run, I plan on running in the pool at the gym.  I’ve gone on several 10+ mile runs on concrete and asphalt with my ‘barefoot’ shoes and have had no problems.  I guess I failed to realize that stress on your feet and knees increases exponentially as you increase your speed; it’s that fastest I’ve ever run in those shoes and should’ve known better.  I just hope I can recover quickly.

Stay tuned for my latest pics,

DAVE

Yesterday, I had the best leg workout ever:

6 x (10-15) barbell squats, pyramid scheme with varying foot positions

6 x (10-15) standing leg curls superset with single leg pistol squats (6-10 reps)

4 x 10 single leg back bridges superset with 4 minute bouts of continuous jump roping.

Anyway, the workout doesn’t sound like much but it’s the most I’ve done for my legs in a long while.  So I’m in the group fitness room and I pull out my jump rope.  There’s this ‘boxer’ guy in the corner skipping rope conservatively in the corner with his friend.  He’s decked out with ankle weights, a beanie, and a thick sweater that says something something ‘Boxing Club’.  I do my back bridges and then proceed to skip rope.  As I start to speed up my cadence, this guy stares at me through the mirror and starts speeding his up.  And before you know it, he’s doing all this funky ‘ROCKY’ stuff: twisting, going side to side, edging forward, going on a single leg, etc.  Because I have to go at least four minutes, I continue after this guy stops.  He takes it like I’m competing with him so we end up going back and forth, like we’re having a see-who-could-go-the-longest-and-hardest’ contest.  On my last set I went about 6 minutes.  I was dead tired because it was at a high cadence and the guy just wouldn’t stop!  He finally fatigued at about the 4 minute mark and I had to go at least a couple of minutes longer to make a statement.   Yes ladies and gentlemen,…testosterone at its worst!  It’s funny because not one word was said between us, but we were definitely communicating.  I’ve got to learn how to do all that fancy stuff; all I could do was go on one foot, skip side to side, and alternate legs like I’m running.  My little competition with Mr. Boxer helped me to push myself and leave it all on the gym floor.   I gotta hand it to the guy because he had ankle weights and his ‘fast’ was significantly faster than mine.  But my love handles count as weights,…don’t they?  The bottom line is that my legs were DONE!!

I topped off my workout with an easy 1000 in the pool and 15 minutes in the jacuzzi.  Good times.  Can’t wait till I do chest and back on Wednesday.