Tri-Geeks at the Gym
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.
