Legs 20070116

I was half-way through convincing myself that I should swim or not even go to the gym today when Kyle asked if I was going and what I was doing. When I said it was a legs day, his reaction told me I wasn’t getting out of it.

Kyle ended up heading to the gym before I grabbed Travis to go over there. We signed up with ADP to do our payroll and yesterday was payday. ADP does one thing, payroll. Unfortunately for them and everyone that uses them, they don’t do that one thing very well. ADP can’t figure out how to do a direct deposit in under a month. They think they need a full 6 weeks before they can directly deposit our checks into our bank accounts, so we’re stuck with paper checks for at least a month. Yesterday the first batch of paper checks arrived. The entire stack had to be tossed out, because they had messed up everyone’s 401(k) contributions. They responded by sending out a new batch of paper checks today. Once again, they messed up many of the checks, including mine. I was presented with a check for less than I’ve made in a long time, which meant that my tax withholding and 401(k) contributions were also messed up. It took about 20 minutes of discussion with our office manager to figure out the right solution (make ADP cut me a third check, hoping they can pull their head out and do it right this time). That made me about 15 minutes late leaving for the gym.

I didn’t see Joey at work today, so I figured he was still sick. We saw Lindsey at the gym and she said their whole family is sick. That doesn’t sound very fun. She said their baby is the sickest of them all and has been throwing up multiple times every day. After today’s workout, I was a few seconds from throwing up. Luckily, I made it out the door and into the 15 degree weather in time to cool off enough to keep my breakfast down.

Weight: 247.0

Squat:
225/20 275/10 315/3(+1)

Leg Press:
580/20 670/10 760/8

Standing Calf Raise:
395/20 395/20 395/20

Hamstring Curl:
110/20 140/10 170/5

Leg Extension:
140/20 170/10 200/8

Seated Calf Raise:
315/5 225/10

Chest 20070115

Joey was working from home today, but I told him that was no excuse to skip the gym. I CCed Travis on the mail I sent him. Travis got a good laugh out of it. Needless to say, Joey didn’t show up at the gym. But Kyle did. He did shoulders while Travis and I did chest.

Weight: 246.8

Flat Bench:
185/20 225/8(+2) 245/5

Incline Bench:
135/20 185/10 205/5

Incline Dumbbell Fly:
50/20 70/10 80/5

Bar Dips:
4 6 6

Incline Sit-up:
20 20

Slacking Off

This post is going to be very random, but hopefully I’ll get at least a small blurb about a bunch of different things out here.

I have a bunch of drafts that I haven’t posted. Somehow I slipped back into that mode where I want all my posts to have something special… maybe something funny, or a story worth reading, etc. Of course, that’s what caused them all to wind up as un-published drafts. The longer they sat there in the drafts folder, the harder it became to remember the story or funny item completely. Which made it less and less likely that each draft would end up getting published here.

I have been swimming and working out. I just haven’t been recording it very well.

In truth, I haven’t been swimming or working out as much, but I have been doing it. I took it easy the first week of December, knowing that I was heading off on vacation the next week. I spent the next week playing pretty hard in Costa Rica. The week after that wasn’t a good one for swimming or lifting, and then Christmas hit. I was really sick most of the week between Christmas and New Years, but I’ve been pretty good about swimming and working out ever since then. Hopefully I’ll start keeping track of it again.

We’ve switched up our workout routine. Instead of doing a 12-10-8 pyramid, we’re now doing 20-10-5. It’s very different. I’m not sure I’ve figured out how heavy to go on the new routine just yet, but maybe that’s a good thing. I find I’m hurting a lot more for a lot longer after the workouts. That may be partially due to the slacking I did in December, but I think it’s also caused by the new routine.

Joe went back to his previous employer in American Fork, so he probably won’t be working out with us anymore. Travis seems to have decided to workout everyday, and Joey is coming more often than not. So I think we’ll be able to maintain the routine without Joe, but I’m not sure anyone will push me as hard as he did. I’m not sure I trust anyone enough to spot me if I push myself to complete failure, which means I probably won’t push that hard for a while. It will be interesting.

Charmaine picked up a yoga DVD for Christmas, so I’ll probably wind up trying that out one of these days as well. That probably doesn’t mean as much to you, since you never saw the post about the yoga class I went to with Joey and Lindsey. Long story short, it was very hard, made me sweat more than anything else I’ve ever done, but I really enjoyed it.

The traffic at the gym has picked up since New Years, of course. The interesting thing to me is that the vast majority of the “resolutioners” are fairly fat, fairly old people. The aqua cow ranks haven’t been this full ever, as far as I know. It’s really quite disgusting. The nice part about it is that the weight room hasn’t been hit very hard. I can still get my routines done without having to wait for benches or weights. There has been a lot more traffic in the pool at lunch, though. I’ve had questions from a few of them on flip-turn technique. I don’t really know how to teach flip-turns, so the people that have asked have probably been disappointed. Oh well.

Now that I’ve finally written something again, I think I’ll head over to the gym and take a spin around the pool.

Short Course

I worked fairly late last night getting things ready for a demo I have today. I didn’t get home till 10:30, so it was after midnight by the time I was settled down enough to sleep. But I still got up this morning and swam a little. Once again, the pool was quite crowded. No military people this morning, just a bunch of old people and slow swimmers. I’m going to have to find a better time to swim, because morning isn’t it. The old people are nice enough, but they cake themselves with perfume (before coming to the pool?) which then gets into the water and makes everything taste bad.

500 Free warm-up
5 x 100 Free @ 2:05 (coming in at 1:20)
5 x 50 Kick
200 Free warm-down
———-
1450 yards

Military Morning

It’s been a while since I’ve driven in early enough to swim before work. I didn’t sleep very well last night, due to some big things that were going to happen at work this morning. Those things did happen and we’re about to have a meeting about it, but I doubt very seriously if I am allowed to write about it. But I found myself staring at the wall for over an hour this morning, so I decided to drive in and swim.

When I began walking around the pool enclosure, the water seemed very calm. I started thinking that I would have the pool to myself, but then I saw a few ripples coming from the slow lane. No big deal. Someone is going slow in the slow lane. That’s fine. But then I got to the end of the pool near the locker room and saw something I haven’t ever seen at Gold’s Gym. Four or five men in regular swim suits (non-speedo) were standing at the end of each lane of the pool. There was a coach (or similar) in street clothes giving them instruction.

My only hope was that they were almost finished and I would soon be able to swim. I was wrong. They did consolidate down to just two lanes, but only because there were several old “walkers” (as opposed to swimmers) that had gotten in the pool. So I got to share the slow lane with the walkers. It wasn’t enjoyable, so I got out quickly and came to work.

200 Free warm-up
2 x 50 Free @ 1:30
100 Kick
100 Free warm-down
———-
500 yards

Back and Biceps

Well, we’ve all agreed that we need to speed up our workouts so that we’re not gone from work so long. Today we had 4 guys doing back and biceps. After the first set of dead lifts, we started doing super-sets, which means we would do a set of one exercise, then a set of a second exercise, then back to the first exercise, etc. This made it easier to keep at least 2 people exercising at once, speeding up the time it took to complete all of our sets.

Dead Lift:
95/12 115/12 155/12

Preacher Curl:
55/12 55/12 55/12

Lat Pull-Down:
170/12 180/10 190/8

Bent Row:
135/12 135/12 135/12

Hammer Curl:
30/12 35/8 35/6

Swimming at lunch

There was a big group at the gym today. Joey was setting Kyle up with the girl that has started working out with Joey’s wife. Scott led Joey and Kyle in a back workout. Joe did a shoulder workout. And I swam. If I had known that nobody was going to be working out with Joe, I would have skipped the swimming and worked out with him. But by the time I saw the hose pouring nice cold water into the pool, that was all I could think about. It’s not often that the pool is as cool as I would like it, so I try to take advantage of it when I can.

500 Free warm-up
8 x 100 Free @ 2:05 (coming in at 1:15)
200 Free easy
8 x 50 Kick @ 1:20 (coming in at 0:55)
200 Free warm-down
———-
2100 yards

Swimming with the herd

I couldn’t break away from work until about 6:30, which meant I would have to swim while the herd of sea cows did their best to simulate open water conditions. Curiously, they failed to scare off the crowd of people relaxing in the hot tub.

300 Free warm-up
5 x 100 Free @ 2:05
300 Kick
500 Free
150 Free warm-down
———-
1750 yards

Legs up

When I jumped out of bed this morning I realized something. My legs had finally recovered from last week’s leg routine. As quickly as I realized that, I also realized it was Tuesday again. Tuesday is legs day.

I went up on almost everything today, so I was pleased with the results. It’s amazing how much difference a week can make. Joe, Joey, and Kyle came along today, but it looks like we may have scared Travis off again. Kyle was pretty much keeping up with me on every exercise, and I out weight him by a lot. I guess that’s my motivation to push myself harder. I had them test my body fat today. 22.0%.

Weight: 251.4

Squat:
225/12 275/10 310/6

Leg Press:
670/12 760/10 850/6

Standing Calf Raises:
395/12 395/12 395/20

Leg Extension:
155/12 180/10 195/8

Hamstring Curl:
95/12 110/10 125/8

Wall Sit:
1:30

Monday night swimming

Charmaine chatted me up at the end of the day and asked if I wanted to go swimming. How could I turn down an offer like that?

650 Free warm-up
10 x 100 Free @ 2:05 (coming in between 1:05 and 1:20)
100 Free easy
4 x 50 Kick @ 1:20 (coming in at 0:50)
200 Free warm-down
———-
2150 yards