Rowing warm up
split time: 2:16/500m (2400m) 12:00min (strokes, 24-26str/min) couldn’t keep my strokes down…was pretty sore from yesterday.
bench press - 10 x bar, 22kg, 27kg (5 sets) I wasn’t doing my usual 40kg, but I think it’s because I was sore from rowing the day before. I’m also concentrating on pushing away from me with high velocity. This is fun.
assisted pullups (overhand) - 5 x 20kg, 15kg; 3 x 10kg; 1 min hang
curls - 10 x 8kg, 10kg
triceps overhead extension 8 x 6kg; 8kg; rope pull down: 5 x 5, 7.5, 10 kg
flys to the side/to the front 5 x 5kg (5 sets)
crunches/stretching
I think I was a bit tired because I didn’t eat enough. The rotisserie chicken I got from the grocery store contained tumours and pieces of hair. I dissected them out, but it still tasted off, so I didn’t get enough pre-workout protein. Thursday will be better. tomorrow’s off.
- YouTube this would be the most awesome picnic trick ever. I’m going to try this one day. naked, outside how/where you’re supposed to do it.
today I was tired. A very dissappointing day at work. We all have them.
Rowed: 12min at 2:20/500m split (2600m) felt nice and easy
break 2 minutes
Rowed: 2600m pyramid-ish 2:07/400m; 2:13/400m; 2:16/400m; 2:17/400m; 2:16/400m; 2:14/400m; 2:08/200m …finished at 11min 24sec. Should have pushed harder through the middle. Start and finish were pretty good though.
Played with my squat form in front of a mirror for a while. Working on the a nice 90deg angle, sitting back on my heels and just letting my ass fall on the bench behind me instead of into some assholes hands. I’m so happy that my piriformis or whatever it is didnt hurt at all. The only time I kind of felt maybe a little essence of ouch was during the split squat over my left (previously injured) leg. I just used the bar the whole time. I’m trying to be patient. Patience isn’t actually in my genetics, but I’m trying…Also did some calves and sit ups; stretched and did the headstand. My legs are still sore from the last 2 row sessions. I can’t wait until I’m stronger again. It will come back quick. It always does.
Rowing Warm up and ‘Cool down’ only…2:07/500m for both
Lifting
bench press - 10 x bar; 5 x 22kg, 27kg, 32kg, 35kg and back down in real pyramid form. beast.
military press with dbs… I liked this one. - 10 x 6kg, 8kg, 10kg dbs. 4 reps.
seated cable row - 10 x 20kg, 25kg, 30kg and back down fast.
tricep rope (well, not rope, but my t-shirt…hey it’s a good excuse to take it off :P) pull down - 5 x 5kg, 7.5kg, 10kg, 3 reps, last to failure.
db flys 5kg/each forward/to the side, whatever till it hurts too much to lift my arms x 3
crunches until barfy.
contemplating a boob job and calf implants. then I could stop going to the gym on Friday nights.
I can hold a 1:48 for 30 strokes, and then I mentally sort of crash for 10-15 strokes, then I can bring it back, but it’s already too late to win. It would be nice to sprint a 1:50 500.
Lifting:
back extensions 3 sets of 10 reps with 10kg and 20kg last one until failure.
calf extensions 15kg, 20kg, 25kg, 30kg x 10, 2 sets
inner thigh press 25kg, 35kg, 45kg, 55kg, 65kg 3 sets of 5 … at this point some guy came over to me to give me a ‘respekt’. I had no idea what he was saying until at the end of his turkish-deutsch, he said: you are so strong, much respect. I may have blushed, but all the blood was in my groin.
roman chair: bringing knees to chest 10 x 4. There was a rumor ladies could achieve an orgasm this way… I guess it doesnt work for me.
crunches until failure.
your rowing warm-up is my rowing work-out lol. i’ve played a bit on the concept II since i’m lucky enough to have access to one, but i’m pretty crap at it. no way i can get even close to a 1.48 split time for any number of strokes!
nice to know guys respekt you on the good girl machine
i still have yet to try the roman chair thing (not actually optimistic i can do the exercise)…
[quote]alexus wrote:
your rowing warm-up is my rowing work-out lol. i’ve played a bit on the concept II since i’m lucky enough to have access to one, but i’m pretty crap at it. no way i can get even close to a 1.48 split time for any number of strokes!
nice to know guys respekt you on the good girl machine
i still have yet to try the roman chair thing (not actually optimistic i can do the exercise)…[/quote]
Thanks Alexus. It might help you to go to the Concept2 website and watch the instructional video. Good form on the erg = power. Also, in order to conserve energy, remember to be ‘fast off the drive, and slow up the slide’.
I love Muse. Just thought I’d put that out there.
You’re also more than a little insane to do so much rowing in one session.
Hope that was a joke about the implants!
[quote]Cal Jones wrote:
I love Muse. Just thought I’d put that out there.
You’re also more than a little insane to do so much rowing in one session.
Hope that was a joke about the implants![/quote]
I guess I like undisclosed desires and uprising… I dont have the album
TOTALLY joking about implanting any silicone in me. I’ll never sign up for THAT kind of competition.
That much rowing is really not so much. My plan was to do 3 x 20min…but then I felt like sprinting after the warm up. Bah. My entire body hurts today, so I will take the day off. Next week I will try to hold off on sprinting so I can build up my stamina… then try to do 500m interval training.
The album’s worth getting - lotta good stuff on there.
I’ll admit I don’t like doing anything more than 10 minute rows. You can’t swig water of scratch and itch, and just sitting and pulling for any lenght of time bores the crap out of me. I tend to use the rower for sprints, or not at all. For spint intervals (sprintervals?) it’s excellent.
lets just say you shouldnt play slow R and B at a gym when people are trying to lift weights. maybe this is why my day sucked in terms of weight. or I was tired from rowing.
lift:
military press 8kg, 10kg dbs x 8 3 sets
brachialis curl 10 x 8kg, 10kg dbs 4 sets
hammer? curl 10 x 8kg, 10kg dbs 4 sets - fluorescent spandex-donning weltmeister champion said he thought my legs looked bigger/better
tricep rope pull down: 5kg, 7.5kg, 10kg x 8 3 reps
seated press (delt machine) 20kg, 25kg, 30kg x 5 2 reps
seated calf extensions to failure 15kg, 20kg, 25kg, 30kg, 35kg x 2 reps…like 100s.
crunches to failure, head stand, peace out…
I did have a look at their site because I had no idea how to row… Looks like I’d benefit from a revisit, though (haven’t heard ‘fast up the drive, slow up the slide’ before). Pretty sure I’m not the most efficient at it because sometimes when I stop trying so hard to bring my split time down it comes down. I only do 500m trying to get my split as close to 2.00 as possible - can only maintain around 2.16 for a couple strokes lol.
beast.
