02/09/2011
AM
10k on ergo at 1:59.3 split rate 17.
PM
Yet again fucked over by the gym. Had no notice that my membership had expired so wouldn’t let me in. I am sure my year membership started mid september last year so it wasn’t quite the full calendar year anyway. I asked if they would let me in just this once and I would pay next time. They have my details and I have been a member there for 2 years, but they still said no. Not even for just one session!
03/09/2011
10 minute run
Squats: 60/5, 100/3, 120/3, 130/3, 100/3
Standing Military Press: 40/5, 50/3, 55/3, 60/3, 65/3
superset with
DB Romanian Deadlifts: 15/5, 20/5, 25/5
Weighted Pull Ups: 10/3, 15/3, 20/3, 25/3, BW/9
superset with
Weighted Dips: 10/3, 15/3, 20/3, 25/3, BW/14
10 minute run
Notes:
Aim now is to really up rowing performance and lose excess bodyfat to get my weight down. I plan on doing some more running as it usually does good job of helping lower bodyfat. Also started on HOT-ROX. Enjoying the energy boost, but to say I am pissing a river at the moment is an understatement.
Have you ever tried prowler or sprint work? I used to be a big time runner as well considering Im a wrestler, but after switching to prowler and sprint work only I still keep up with my friends who run cross country when I do occasionally run with them.
@PlainPat - I live in England and the thing here is our gms like to be underequipped so no access to prowler unfortunately. I have tried sprints and I am thinking of doing hill sprints once a week as well as light jogs. Main thing with running is it usually really helps me burn fat, but at moment slightly cleaner diet and HOT-ROX are doing pretty good job. The bulk of my cardio will still be rowing as ultimately that is my primary goal and am working towards a sub 17 minute 5k.
04/09/2011
30 minute run
05/09/2011
AM
8k outing in 4 man crew doing steady state rowing.
PM
Deadlifts: 90/5, 130/3, 150/3, 180/3, 90/3
Barbell Rows: 90/3, 100/3, 105/3, 110/3, 115/3
superset with
DB Swings: 25/8, 25/8, 25/8, 25/8
Bench Press: 60/5, 90/3, 100/3, 105/3
superset with
DB Curls: 20/5, 20/5, 20/5, 20/5
10 minute run with 2 hill sprints
[quote]Ironwarrior25 wrote:
@PlainPat - I live in England and the thing here is our gms like to be underequipped so no access to prowler unfortunately. I have tried sprints and I am thinking of doing hill sprints once a week as well as light jogs. Main thing with running is it usually really helps me burn fat, but at moment slightly cleaner diet and HOT-ROX are doing pretty good job. The bulk of my cardio will still be rowing as ultimately that is my primary goal and am working towards a sub 17 minute 5k.
04/09/2011
30 minute run
05/09/2011
AM
8k outing in 4 man crew doing steady state rowing.
PM
Deadlifts: 90/5, 130/3, 150/3, 180/3, 90/3
Barbell Rows: 90/3, 100/3, 105/3, 110/3, 115/3
superset with
DB Swings: 25/8, 25/8, 25/8, 25/8
Bench Press: 60/5, 90/3, 100/3, 105/3
superset with
DB Curls: 20/5, 20/5, 20/5, 20/5
10 minute run with 2 hill sprints
[/quote]
Yeah I feel you with the lack of equipment, give the prowler alternative article a read might interest you. I train at home, took me a long time to get a decent amount of equipment and extras like the prowler.
@PlainPat - My have a look at that. At moment I am living in student house so decent amount of home equipment is not really an option at moment. Saying that facilities back at university are much better than at home. At least here I have access to 4 squat racks while at home smith machine is nearest thing in nearby gyms.
AM
8k outing in 4 man crew including 1k sprint in between steady state.
PM
48 minutes on ergo averaging 2:00.4 split rate 16. Was going well until I cramped up in both legs.
You make do with the best you have, good luck man.
@PlainPat- Thanks man.
07/09/2011
60 minutes on the ergo averaging 1:58.5 split rate 17.
08/09/2011
12 x 500m sprints on the ergo rate 24 averaging 1:43.6, 1 minute rest in between each.
Could have gone faster to be honest. Set off too conservatively on first 6, but quite happy with times baring in mind I didn’t overly push myself.
09/09/2011
AM
Light run followed by stretching and foam rolling.
PM
Squats: 60/5, 100/3, 120/3, 130/3, 140/2, 100/5
Standing Military Press: 50/3, 60/3, 60/3, 65/3, 50/3
superset with
DB Romanian Deadlifts: 22.5/5, 22.5/5, 22.5/5
Pull Ups: 5, 5, 5, 5, 9
superset with
Dips: 10, 10, 10, 10, 10#
10 minute run
10/09/2011
3 x 6k on ergo with 90s rest between each. Averaged 1:57.5 split rate 18.
Splits were:
1:57.3
1:57.3
1:57.9
11/09/2011
25 minute run
12/09/2011
AM
Deadlifts: 60/5, 100/3, 140/3, 180/3, 140/3
Barbell Rows: 60/3, 100/3, 100/3, 100/3, 110/3, 100/3
Bench Press: 60/5, 80/3, 90/3, 100/3, 110/2, 60/3
PM
10k row on ergo averaging 1:55.5 split rate 17.
13/09/2011
AM
20 minute run
PM
Done without rest:
10 minute run
8 pull ups
20 dips
8 pull ups
20 dips
8 pull ups
16 dips
20 crunches
10 hanging leg raises
20 crunches
10 hanging leg raises
20 crunches
10 hanging leg raises
3 hill sprints (much harder than I thought they would be)
14/09/2011
AM
30 minute run
PM
60 minute row on ergo averaging 1:57.7 split rate 17.
15/09/2011
AM
600m in single scull. Not far I know, but I am happy I managed to stay in this time, will hopefully build up confidence in my sculling abilities.
2k run
PM
6 x 750m sprints on the ergo averaging 1:44.7 split rate 23.
2k steady state rowing.
16/09/2011
Squats: 60/5, 100/3, 120/3, 130/3, 140/3, 150/2, 100/3
Standing Military Press: 40/3, 50/3, 60/3, 62.5/3, 65/3
superset with
DB Romanian Deadlifts: 22.5/5, 22.5/5, 22.5/5
Pull Ups: 14, 9
Stopped a little early as was getting pain in my forearm.
17/09/2011
30 minute run.
18/09/2011
12k row on ergo averaging 1:58.9 split rate 17.
19/09/2011
AM
Abs and core giant set:
Bicycle crunches
Lying Leg Raises
Stir the Pot
Side Plank (30s each side)
PM
30 minute run
20/09/2011
AM
10k on ergo averaging 1:57.7 split rate 17.
PM
Deadlift: 90/3, 130/3, 170/3, 190/1, 130/3
Barbell Row: 90/3, 90/3, 100/3, 1055
Bench Press: 60/5, 80/3, 90/3, 100/3
21/09/2011
25 minute run
22/09/2011
30 minutes rate 20 on ergo. Hit 8102m at 1:51.0 split. Destroyed my PB, really happy with that.
23/09/2011
AM
8k outing in 4 man crew.
PM
Squats: 60/5, 100/5, 100/5, 100/5, 100/5
Standing Military Press: 50/3, 60/3, 65/3, 72.5/3
Weighted Pull Ups: BW/5, 15/3, 20/3, BW/5