Today's Gym Session

I'm doing Phase 3 of Mark Allen's Strength Program for the next 6 weeks for my max strength phase. Running, riding, and swimming all suck pretty hard right now b/c all the muscles are fatigued all the time and I only take a day off every 3 weeks or so. But you have to put money in the bank now if you're going to spend it all in the racing season. Or something along those lines.

On Tuesday, I did the reverse program. In other words, all exercises showing 2 sets today were done w/3 sets in 1 x 10, 1 x 8, 1 x 6 format on Tuesday, and vice versa.

I changed it up a bit and split the workout into supersets of opposing muscle groups. I don't have time to stand around for 3 minutes between sets, stretching. I have to get into the gym, get the work done, and leave as quickly as possible to make it back to work.

Core 10 minutes, mostly stability ball and 1-leg off ground type of stuff.

Superset 1:
Lat Pulldown: 2 x 15 @ 90 lbs.
Leg Extension: 2 x 12 @ 55 lbs. each leg

Superset 2:
Leg Curl: 2 x 12 @ 45 lbs. each leg
Dumbell Pullover: 2 x 15 @ 35 lbs w/1 dumbell 2 hands

Superset 3:
Bench Press: 1 x 10, 1 x 8, 1 x 6 @ 55, 55, 60 lbs. w/dumbells
Squats: 1 x 10, 1 x 8, 1 x 6 @ 80, 90, 100 lbs. single leg

Superset 4:
Lateral Dumbbell Raise: 1 x 10, 1 x 8, 1 x 6 @ 17.5, 20, 22.5 lbs.
Calf Raises: 1 x 10, 1 x 8, 1 x 6 @ 50, 55, 60 lbs. each leg

Superset 5:
Backward Lunges: 1 x 10, 1 x 8, 1 x 6 @ 30, 32.5, 35 lbs. each leg
Bicep Curl: 1 x 10, 1 x 8, 1 x 6 @ 30, 32.5, 35 lbs. each arm

Superset 6:
Tricep Extension: 1 x 10, 1 x 8, 1 x 6 @ 20, 25, 30 lbs. w/cable pull
Leg Press: 1 x 10, 1 x 8, 1 x 6 @ 360 lbs. (legs fried by now)

The dumbell pullover is a great exercise for working all muscles used in the catch phase of freestyle swimming. The reverse lunges are an excellent exercise for running that has helped eliminate almost all fatigue in my hips on runs longer than 75 minutes. That used to be a major problem for me, my feet would drag on runs over 12 miles or so b/c my hip flexors / adductors were straining to lift the weight of each leg and help swing it forward. Don't notice that anymore. Touch wood.

No rest whatsoever during or between supersets. Directly from 1 exercise to the next without resting. The backward lunges will skyrocket your heart rate, then you go right into bicep curls. It may not look hard on paper but it is a killer and the hardest of all the supersets, outside of the bench press and squat superset. That kills me every time.

1 hour total workout time (58:53 to be precise - yes, I time myself).