Friday, Evening Gym - Canceled

Well after 5 days of a vegetarian, non dairy diet and the exercise routine listed below I hit a bit of a lag. Friday afternoon I felt nauseous. I tried to eat some pasta figuring I'd just overdone it but that really really didn't sit well. After an hour resting in bed I felt much better and got down some crackers and bread.

Writing this Saturday I feel much better. I ate a large helping of hash browns for breakfast and a few apples for lunch. I'm going to eat again before going diving this afternoon. Dive report to follow this evening.

I also weighed myself this morning and I've lost 8 lbs this weeks. Far too much, I will definitely try to add a little more calories next week.

CO2 Apnea Training, Friday Feb 25, 2005

Apnoe Trainer Settings
Intro 180 sec
max breathhold 75 sec
increase breathhold by 0
initial rest time 120 sec
decrease rest time 10 sec
Loops 8

This was still too easy of a setting I will up the decrease in rest time to 15 sec on next c02 table runs.

Site Maintnence

I added a counter, bottom of page, and essential freediving links section, at right.

Gym Thursday Feb 24, 2005

Apnea Weights
All were done for three sets reps from 10 to 15 as many as could be accomplished on a breathhold using the Atlantis or Hammer strength machines.

quads - 135 lbs
hams - 120 lbs
Back - 120 lbs
shoulders - 90 lbs
chest - 100 lbs
bi's - 70 lbs
tri's - settin 6
abs - 110lbs

Cardio 60 minutes at incline of 4 and pace of 2.5 mph heartrate at around 140 throughout.

O2 Training Table, Wednessday Feb 23, 2005

Apneo Trainer settings
Intro 180 sec
Breath hold max 165 sec
Increase hold by 15 sec
Initial rest time 120 sec
decrease rest time by 0 sec
loops 8

1:00 - no problems (np)
1:15 - np
1:30 - concentration off was a struggle
1:45 - np
2:00 - np
2:15 - 2 minor, very minor contractions
2:30 - np
2:45 0 3 contractions but comfortable most of the way

Will definately up the time 3:00 next time around. Was comfortable but warm (left screen door open).

Gym, Tuesday Feb 22, 2005

Cardio
60 minutes treadmill, incline of 5, speed of 2.7mph average heartrate 145 - 150 bpm

New Diving Date

We're scheduled to be at Blue Springs on Sunday March 13 for some freediving, snorkling and BBQ.

CO2 Training Table, Tuesday Feb 22, 2005

Apnoe Trainer settings
Intro 120 sec
Breath hold (max) - 60 sec
Increase hold by - 0 sec
initial rest time - 120 sec
Decrease rest time by - 10 sec
Loops 8

This was set with either too low a breath hold or too small a decrease in rest time. I will up both for the next training routine. Performed with laptop on pillow on lap, while reclining in chair with trance music through headphones. Very relaxing, but not challenging enough.

Gymn Workout February 21, 2005

Apnea weight training
3 sets of each for 15 - 20 reps and 20 sec of breathhold
donkey raises (calf's) - 90 lbs
leg curls - 70 lbs
leg extensions - 135 lbs
chest press - 50 lbs
shoulder press - 50 lbs
ab curls - 90lbs

Cardio
1 hour on treadmill incline at 4.5, heartrate at 140 to 150, speed at 2.5 mph

O2 Table Training, Sunday February 20, 2005

Apnea Trainer Settings
initial rest 180 s
max 180s
rest 120s
decrease to rest 0s
increase in hold 15s
Cycles 8

First hold 1:15 no problems
Second hold 1:30 bailed at 1min - inhaled too deeply
third hold 1:45 - no problems
fourth hold 2:00 - no problems
fifth hold 2:15 - no problems
Six Hold 2:30 - no problems
seventh hold 2:15 - bailed
eigth hold - called it quits after problem with 7th hold

Pool Workout, Sunday February 20, 2005

Stretching
2 min breath up - 1st exhale static to 25 seconds
2 min breath up - 2nd exhale static to 25 seconds (exhaled more forcefully)
2 min breath up - 1st static to 1:45
2 min breath up - 2nd static to 2:00

pool
10 laps front crawl
10 laps with fins 1 fast 1 slow
10 lengths with breathing pattern 12,10,9,7,6,5,4,3,2,1 - slow swimming
10 lengths with 15 seconds between - fast swimming 15 sec dash, 15 sec breathing

Lie in Sun :)

Notes:

First pool workout of 2005 so i dropped from laps to lengths on swimming. I think laps would be ok and will try for next workout. First 5 of fast swim laps were on exhale. Air Temp was 75F, unsure of water temp but felt cold.

Pool lengths = aprx 12m laps = aprx 25m

Workout Schedule Week of Feb 20, 2005

Sunday
AM
Laps in pool (supervised)
Stretch
2 empty lung statics
3 warmup statics
10 laps frontcrawl warmup
10 laps with fins alternating 1 fast 1 slow
10 laps with countdown breaths starting at 15,14,13.... slow
10 laps with 30 sec pause after each - fast
10 lengths no fins
PM
Static Tables - O2

Monday
AM
Stretch
Static Tables C02

PM
apnea strength routine
1 hour cardio

Tuesday
AM
Yoga

PM
1 hour Cardio

Wednessday
AM
Stretch
Apnea tables O2

PM
Swim routine (supervised) - as above

Thursday
AM
Stretch
Apnea Tables CO2

PM
Apnea strength workout
1hour cardio

Friday
AM
Yoga

PM
1 Hour Cardio

Saturday
Pool / open water