1/2/2020
10km outing in the 8
2/2/2020
10km in the 8 high rate
4/2/2020
40 minute bike 202 watts per hour
5/2/2020
5k test 18:09
Just poor today. Head legs just not in it at all
6/2/20
Squats: 60/30, 60/30, 60/30, 100/5, 120/5, 140/5
Seated cable row: 73/6, 86/6, 93/4, 100/4
Bench Press: 60/8, 60/8, 70/8, 70/8
5 minute core circuit
8/2/20
13km in the 8 with 2 x 2.5km race pieces
10km in the 8 with 4 x 1.5ln pieces
Very tough sessions.
Ill over last few days, so Mondays land session was incomplete but got 6 of the 9k down around low 1:50s splits
12/2/20
1km warm up row
6 x 1.5km 2 minute rest averaging 1:48.7 split.
Much better today
13/2/20
AM
60 minute ut2 cycle on spinning bike
PM
Short on time and hips really tight but got some weights in.
Squats: 70/5, 110/5, 110/5, 130/3, 140/3
Superset
Pull Ups: 10, 10, 8, 8
Dips 20, 20, 16, 11
6 minute core circuit
15/02/2020
13km outing with 2 x 2.5km pieces. Fastest pace yet!
8km on coxless 4
16/02/2020
2 x 20 minutes ut2 at 1:58.8 split r20
17/02/2020
2 x 6km at 1:53 1 5 minute rest
18/02/2020
Very short of time today
Deadlift: 60/3, 100/3, 130/3, 160/3
Bench Press: 60/8, 80/8, 90/5, 95/4
Cable row: 73/8, 86/5, 93/5, 100/5
19/02/2020
5 x 1500m 1:51.9 split. Just did not have it today
20/02/2020
Squats: 60/30, 60/30, 60/30, 60/30, 100/5, 120/5 130/5
Giant sets:
Weighted Pull ups: bw/8, 10/5, 15/5 20/5
Weighted Dips: bw/16, 10/10, 15/10, 20/8
Mobility work
So coronavirus has ended rowing season! Weird times, but stay safe everyone.
Quarantine training started properly this week, got my hands on some equipment:
5/4/2020
Squats: 50/20, 50/20, 50/20, 50/20
Tabata push ups: 4 minutes of 20s on 10s rest, totalled 71 push ups which is pretty poor, gotta get on this.
KB Swings: 24/10, 24/10, 24/10, 24/10
6/4/20
3 rounds (24kg kettlebell) of:
10 KB Swings
10 squat jumps
15 KB Swings
10 Squat jumps
20 KB swings
10 Squat jumps
20 KB swings
8/4/20
4.5km run on hilly route 25:19
Training needs to pick up for sure, fitness strength already taken a hit.
10/04/2020
8 hill sprints with 1km warm up run and 1km run/walk back
13/04/2020
4.64km run 24:43 minutes
14/04/2020
Deadlift: 605, 100/5, 130/5, 130/5, 130/5
Pendlay Rows: 60/8, 60/8, 60/8, 60/8
15 minutes Les Mills CRX workout doing the ab and core part
15/04/2020
8 x 100m sprint with 1.1km run each side
16/04/2020
Superset:
Lunges: 60/5, 60/5, 60/5
Squats: 60/5, 60/5, 60/5
15 minutes CRX Les Mills
18/04/2020
Superset:
Squat Jumps: 24/5, 24/5, 24/5
KB Swings: 25/10, 25/10, 25/10
Strict Press: 50/8, 50/8, 50/8, 50/6
20/04/2020
6.88km run in 38:15
Very hilly and a lot of headwind on last 2km
Well training and diet has not been good. I reached 96.2kg and not muscle, looking flabby and unfit at the moment. Good news is I rented a concept2 rower from a local gym and I still have some weights and supermarkets last couple of weeks are much better stocked.
9/5/2020
Complexes 2 sets 20kg 8 reps of
Deadlift
Romanian deadlift
Barbell rows
Cleans
Push press
Squat
Kb swings: 24/10, 24/15, 24/25
Shoulder press: 50/6, 50/6, 50/6, 50/6
Ab wheel rollouts: 10, 10, 12
10/5/20
2km warm up row
10 x 2 minutes sprints on erg averaging 1:45.6 split increasing rate each sprint. 1.45 rest
300m all out sprint to finish
Much better weekend. Long may it continue
11/5/20
500m warm up row
2 x 4km r19 at 1:58.6 split 90s rest
12/5/20
Complexes same as above 2 sets 20kg
Deadlift: 60/5, 100/5, 130/5, 130/5, 130/5
Barbell Rows: 100/4, 100/4, 100/4
Bit of consistency going now
24/6/20
Been back on it rowing wise, really should log more. I have limited weights but should still try make most of what I have
28/7/20
Romanian Deadlifts: 60/5, 60/5, 90/5, 90/5, 90/5
Barbell rows: 60/12, 60/12, 60/12
Kb swings, 24/15, 24/15, 24/15
03/08/20
2 x 20 minute erg 1:59.6 average r19 2 minute rest.
05/08/2020
2 x 22 minute row 2 minutes rest at 1:58.6 split r19
06/08/2020
Squats: 60/15, 60/15, 60/15, 60/15, 100/5, 100/5
Superset:
Lat Pulldown: 73/6, 73/6 73/6, 73/6
Push Ups: 15, 15, 15, 15
How I missed the gym. Didnāt go crazy, ad knew I would suffer killer soreness. Just starting to get an idea of where I am at.
09/08/2020
10km erg at r21 averaging 1:53.6 split.
Things seem to be moving in the right direction
11/08/20
30 minutes on spinning bike at 177 watts per hour
15/08/2020
40 minutes on spinning bike 169 watts per hour
17/08/2020
2 x 22 minute erg 2 minute rest r20 at 2:01.1 split
Not great today but first couple of sessions after only holiday of the year. Looking forward o building on it now
18/08/2020
Quick complexes warn up with bar
Deadlift: 70/5, 110/5, 130/5, 150/5
Barbell Row: 70/8, 70/8, 70/8, 70/8
DB Shoulder Press: 20/8, 20/8, 20/8
Fairly short session, but deadlift is creeping back up 2nd week of weights since lockdown. Hopefully be at 200kg again soon, but just want to build up sensibly.
19/08/2020
3x10 minute erg 3 minute rest, with 2nd one a threshold effort.
1: 1:58.8 split r20
2: 1:50.0 split r20
3: 1:58.9 split r20
20/08/20
Squats: 60/20, 60/20, 60/20, 60/20, 100/5, 120/5, 130/5
Short session today, due to limited time, but got main bit done with squats.
22/08/20
Bench Press: 60/3, 65/3, 70/3, 75/3, 80/3, 60/5
Superset
Pull Ups: 6, 6, 6, 5
Leg Raises: 12, 10, 10
Pull Ups were a struggle, need to work on my strength and cut excess weight, still hovering 10kg above where I need to be
23/08/20
15 x 300m 2 minute rest sprints on the erg. Averaged 1:34.6 split.
24/08/20
2 x 20 minute erg r20 at 1:56.6 split 2 minute rest.
25/08/20
Deadlift: 70/3, 110/3, 140/3, 160/5, 100/3
Cable row: 63/8, 79/8, 79/8, 79/6
26/08/20
2 x 24 minute erg r20 average 1:59.3 split.
29/08/20
9km outing in a double
30/08/20
Squats: 60/5, 100/5, 120/5, 130/5, 140/6
Farmers walks: 17.5/15m, 57.5/15, 77.5/15, 87.5/15m
Sled drag to push for 15m: 100, 100, 125
31/08/20
30 minute erg r19, 2:03 split.
02/08/20
1.5km warm up row
5 x 300m at 1:32.3 split 1:30 rest
03/08/20
Squats: 60/25, 60/25, 60/25, 60/25, 110/5, 130/5, 140/5
Giant sets:
Pull Ups: 7, 7, 7
Dips: 14, 14, 9
Leg Raises: 10, 10, 10
04/08/2020
45 minute bike 179 watts per hour ut2
06/08/2020
2,4,6,8,6,4,2 minute pyramid row with 2 minute rest between each. Averaged 1:49.1 split.
07/08/2020
2 x 5k row 2 minute rest at 1:57.1 split
09/08/2020
1.5km warm up
4 x 1500m r24, r20 alternating 2 minute rest. Averaged 1:49.2 slit