Day 30 (saturday)

Did some weight training that day. I mostly worked on my back putting more emphasis on the pulling motion. This will strengthen my strokes as I push my hand back underneath me in the water. Hence swimmers have very wide upper backs.

I also did some leg extensions, squats, and leg presses. This will help me with my cycling. The workout at this point in time was done with light weights as I'm trying to avoid gaining muscle mass. Remember, the more muscle you have, the faster you will be tired, and more lactic acid build up. That's something an endurance athlete would not want during an event.

Here's the breakdown:

Back

• Wide pull ups
• Straight arm lat pull downs in the front
• Single arm wide lat pull downs
• Dumbell rows

Chest

• Barbell press

Shoulders

• Standing front presses & behind the neck 

Quads

• Leg extensions
• Squats
• Leg presses

Abs

• Decline bench sit-ups
• Weighted side bends
• Hanging leg raises
• Planks