I have taken on a total different approach from my previous weight training program to train for my triathlon race in November. Previously, every rep of weight bearing exercise was done with normal and consistent speed of 1 to 2 seconds in each up-and-down phase. However, training for triathlon, I reduced the speed of each rep of all exercises dramatically, about 3 seconds for the up-and-down phase( e.g. 3 seconds down and 3 seconds up in bench press).  Not only repetitions were decreased, the amount of weight that I lifted was also reduced dramatically, which hurt my ego greatly the first time that I tried the new workout. Below is the workout that I designed yesterday but was not able to meet my expectations for completing the sets and repetitions. I will give you my “real workout” after describing my initial routine.

• Bench press: 2 x 20
• Squat: 2 x 20
• Shoulder press: 2 x 20
• Deadlift: 2 x 20
• Bend-over row: 2 x 20
• 3 way calves: 2 sets
• Push-ups (variations: wide, normal, diamond): 1 x 10 for each variation
• abs

And this is what I end up doing. I overestimated my own ability the first time…totally.

• Bench press:  2 x 20; 1st set went from 95 lbs. (10 reps) to 85 lbs., 2nd set, rested for 5 seconds between 2 sets of 10 with 85 lbs.
• Squat: 2 x 10, 95 lbs; the only exercise I could finish with two perfect sets of 20 without any rest in each 20 repetitions
• Shoulder press: 2 x 20; 1st set started from 85 lbs. (10 reps) and went down to 65 lbs., and 2nd set went from 50 lbs. (10 reps) to 45 lbs.
• Deadlift: 2 x 20; used dumbbells; 1st set started from 45lbs. (10 reps) and got down to 40 lbs., and in 2nd set, I worked with 30 lbs. and could finally finish another set without any rest within the set
• Bend-over rows: 2 x 20; 1st set went from 95 lbs. (10 reps) to 85 lbs., and 2nd set went from 65 lbs. (10 reps) to 55 lbs.
• 3way calves: thank god no weight was involved
• Push-ups (with variations): wide and normal arm split push-ups were done without any rest, but struggled with the diamond variation, 2 breaks within 10 repetitions…kind of embarrassing
• Abs

I was glad to be done with the workout in 40 minutes. I was sweating profusely and felt the burn underneath of my major muscles. I slowed down my repetitions of each exercise in order to develop greater muscle endurance for my whole body and stronger core muscles to help me cross the finish line.