Well, a good working week for exercise so far! And it's set to continue tomorrow morning with an early bike ride! I'd probably have a lye-in but I've consumed a lot of carbs tonight, knowing full well that tomorrow should be a good ride out avoiding peak traffic times!

(The carbs consumed have come in the form of myself making spaghetti carbonara; lots of pasta, lots of cream, lots of cheese, lots of streaky bacon and for an extra hit of protein, a load of chicken too! Then I've had a couple of brews, a nibble on some chocolate and a large wedge of ginger cake! Yes, I'm full now!)

Well, here is what I have done up to now (Past 5 days):

Monday 30th March

Weights! No legs tonight as I predicted a bike ride for wednesday!
Did a 50kg warm up on Bench Press, then squeezed out 75kg x 10, 65kg x 11 and 60kg x 10; that was taxing!A good set of chins with 8Kg extra for 9/6/6 reps.Flyes at 15.5kg x 10 x 3 setsCurls, shrugs and 1 arm rows (15.5kg) for 3 sets at 10 / 10 and 15 reps respectively.Delt raises (DB) 12kg per DB to front and side all at 10 reps, lowering the weight to 11kg and 10.5kg each setO/H DB Tricep extensions at 13kg x 12 reps and 12kg x 12 repsAll topped off with 3 sets of sit-ups, side crunches and side sit-ups plus 4 sets of hanging leg raises.
All in all a good workout!

Tuesday 31st March

Went for a Dip! pool was a little full, so I'm instantly in grumpy mode! I knew it wasn't going to be a brillaint time because of having to avoid everyone!
Times as ususal (1K; 34 lengths broken into 4 sections i.e. split times every 10 lenghts then final 4):
Overall 23mins 12 sec at: 6:27 / 6:58 / 7:10 and 2:38

Ok, but it's clear that the first 10 were quite a lot faster, but the last 4 were also pretty good, pushed myself well towards the end. Continued for another 20 or so lengths, practising various techniques and basically getting my money's worth!

Wednesday 1st April!

Bike ride! First time out in the evening due to our stupid, (but grateful) BST! Nice weather for it too ~ 16 deg C with very little wind (Supposedly!).
Did my standard route (~20 mile loop; 28 in total) which took approx 73 mins (for the loop) Av speed ~ 18.5mph, and hit a max on downhill at 44mph! Haven't been that fast for a while and was starting to crap it a little TBH! It was a consistent >40mph for about 3 miins on that particular section too. Max HR was only 172 so, I know I'm not yet back to peak shape as that would normally be around 190; bascially my legs weren't used to it so simply couldn't "up" the intensity.
Still, it was simply nice to get out. Good job I had a banana with me too!

Thursday 2nd April

Back to the weights, but I was starting to feel a little lathargic as you may well imagine! Still, I managed to do a basic routine;wu @ 50kg x 12 BPBP 60kg x 10, 65kg x 10 and 70 kg x 7 then squeezed out 1 more too!Upped the curls, OH DB Press and Shrugs to 16.5kg all at 3 x 10, and 1 arm rows same weight 2 x 15 reps tehn 1 x 30 reps (that ached!)And as usual, in between all those exercises did ab work, 2 sets of same 3 basic moves as monday and also 3 x 10 hanging leg raises and also 3 sets of elbow-knee alternating jobbies (Have to look up the proper name one day!).

Friday (Today!) 3rd April

Went for my decent weekly swim as the pool is generally quite empty after an early finish from work. But no, not today, a lot more than ususal (3-7 people!), was more like 15 in today, and to top it off, a swimming club took over 1/3 of it with their own separate lane!
Still, I was aching a bit, and just could not push myself as much as I wanted, I could feel my shoulders tiring fairly quickly, which I'll put down to Thursdays heavier than normal weights. I've noticed how a weights session hasn't been affecting my swimming recently, and didn't think it would bother me today, but it obviously had some effects.

Times:
Total 23mins and 1 second!
splits at; 6:27 / 6:56 / 6:58 and 2:40.

Not too bad, but need to keep at it to improve overall and at some point break the 22 min barrier and eventually the 21 min barrier. It must be possible! I'll probably have to learn the tumble turn though to get sub 21!

BRING IT ON!
Lets hope I'm ready for a decent ride tomorrow morning too! I'll definitely be having a few JD's tomorrow night either way!