And another
Most of progress pictures didn’t really come out that well. These were only 2 that didn’t seem blurry. Think I need ot get used to playing with lighting or something. I am happy with the thickness of my back though giving all the cardio that comes with rowing and the fact that I have kept my weight down. I may see if I can find some old pictures and do side by side comparison at some point.
27/12/2011
6k row at 1:58.8 split rate 18. First ergo in a while. Hips did not like it, more mobility work and stretching is definitely in order.
20 minutes on treadmill 13kph
15 minutes crosstrainer level 15
10 mminutes on stepper level 12
28/12/2011
Deadlift: 60/3 100/3, 130/3, 150/3, 170/3, 100/3
Seated DB Press: 20/8, 25/8, 30/5, 30/5
Lat Pulldown: 60/3, 70/3, 80/3, 80/3, 85/3, 90/3
Rope Work 4 x 30s (Much harder than I ever expected)
29/12/2011
60 minutes on stationary bike level 15 doing 35.4km.
10 minutes on stepper level 12.
30/12/2011
3 x 6k on ergo at rate 18 averaging 1:58.1 split. Really happy with this as long steady state rowing is boring when on my own, but today went really well.
03/01/2012
First training of new year.
6k steady state row at 1:57.7 split rate 18.
6 x 500m sprints with 1 minute rest, averaging 1:43.1 split rate 25.
04/01/2012
AM
30 minute run
PM
Squats: 60/5, 105/5, 120/3, 135/1, 60/3
Bench Press: 60/5, 80/5, 90/3, 100/1, 60/3
Weighted Pull Ups: BW/5, 15/5, 20/3 Stopped as wrist felt dodgy.
05/01/2012
30 minutes rate 20 on ergo. Did 7910m. Not a good score need to work on getting my fitness back after the break.
06/01/2012
3 x 6k on ergo rate 17 averaging 1:59.5 split. Would have been around 1:58.0 split, but distorted due to cramp in my calf with only 600m to go which was annoying.
07/01/2012
8k run. Took about 41 minutes.
08/01/2012
3 x 6k on ergo rate 17 averaging 1:58.8 split.
09/01/2012
60 minutes on the ergo rate 17 averaging 1:57.4 split.
10/01/2012
AM
8k outing in 8 man crew steady state. Good to be back on the water.
PM
6k outing in 8 mman crew with 4 750m race pieces.
11/01/2012
12k outing in 8 man crew. Mostly steady state with a few higher rate bursts.
13/01/2012
Missed yesterday due to travelling to London for a job interview so back on it today.
AM
8k run
PM
8k outing in 4 man crew steady state.
14/01/2012
AM
5k run
PM
10k outing in 8 man crew.
Looking forward to gym opening up again next week so I can get in the weights room again.
15/01/2012
8k outing in 8 man crew steady state rowing.
16/01/2012
5k steady ro rate 20 18:24.1 at 1:50.4 split. Not pushed just needed to get back on the ergo to see where I am at.
17/01/2012
5k test rate 22. Time was 17.42.0 at 1:46.2 split. Not bad considering horrendous workload and lack of sleep.
Also been on gluten free diet last week and half to experiment. So far seen some fairly rapid fat loss, but this is partly due to get back to intense training after lazy christmas eating junk, but considerable loss in short space of time. One thing about gluten free diet is it certainly cuts out a lot of baked junk food and takeaways which is a positivew thing anyway. I am not going low carb or dieting in particular (lots of rice and potatoes) so in few weeks time will see progeress in energy levels and body composition to see how it goes. I have some before pics which I will post once I find cable to put on here and will take after pics in 1 month time. Energy levels are decent as I would expect after break and renewed drive, but I also noticed less bloat after large meals.
18/01/2012
8k outing steady state rowing in 4 man crew. Went really well today.
19/01/2012
Weights finally! Light session to ease back into it.
Squats: 60/10, 80/5, 80/5, 80/5
Bench Press: 60/5, 60/5, 60/5, 60/5
Pull Ups: 5, 5, 5, 5
Plank: 103s
Complexes using 30kg, 6 reps per set
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squat
Push Press
Back Squat
20/01/2012
3 x 6k rate 17 averaging 1:55.7. Massive PB.
21/01/2012
AM
4k rowing in 8 man crew filling in for a novice crew.
PM
Deadlifts: 60/5, 90/5, 110/5, 120/5, 90/5
Barbell Rows: 60/5, 70/5, 80/5, 90/5, 60/5
Standing Military Press: 40/5, 45/5, 50/5
Complexes: 35kg reps: 6, 5, 4, 3, 2, 1
Deadlifts
Romanian Deadlifts
Barbell Rows
Power Cleans
Front Squats
Push Press
Back Squats
3 x 1 minute plank
22/01/2012
4k in 8 man crew. Had to come in early due to horrific windy conditions so went on ergos instead.
8k rate 17 averaging 1:56.9 split.
23/01/2012
2 x 6k, 90s rest on ergo. Averaged 1:58.3 split rate 18.
24/01/2012
Ergo test. Rate 20 as long as possible under target split which was 1:51.0 for me. Held average of 1:50.9 for 42.35. Very happy with this, considering this was one of most horrible ergo challenges ever. Was also at 1:50.5 split at 30 minutes which is a 30 minute PB and 1:50.7 split at 10k which is massive PB. Covered over 11500m overall.
25/01/2012
AM
8k run in 46 minutes.
PM
8k outing in 4 man crew.
Notes:
Felt very tired and burnt out today. Also got essay deadline tomorrow and dissertation to keep going with. Need 12000 words by March, reached over 3000 today. After outing I had a chicken curry, but judging by lack of calories last couple of days due to workload and time spent training, I ate a 2nd one before demolishing whole sharing bag of M&Ms. Also doubled my dose of fish oil and vitmains today. Really think my body needed replenishment, need to avoid overtraining. I have race pieces first thing tomorrow morning and weights in evening so think I will chill tonight, rest and get early night.
26/01/2012
AM
4 x 1k pieces on river in 4 man crew. Times were 3.59 and 3.56 upstream, 3.32 and 3.29 downstream.
PM
Squats: 60/5, 80/5, 100/5, 110/5, 125/5, 60/5
Bench Press: 60/5, 75/5, 85/5, 95/5, 60/5
Pull Ups: BW/5, 12.5/5, 15/5, BW/12, BW/6
L-Sits from floor: Total of 90s in 6 sets.
Complexes with 40kg, reps: 6, 5, 4, 3, 2, 1
Deadlift
Romanian Deadlift
Barbell Rows
Power Cleans
Front Squats
Push Press
Back Squats
Notes
I am also taking neurstim as recommended on the brain function boosters thread. So far nothing amazingly jumps out, but considering horrendous workload at moment and dissertation to do I have calmy been getting on with and have better focus in general with what I apply my mind to. My housemantes also commmented I am more consistently upbeat even after early morning outings and busy days. Am hoping to enjoy more benefits in the future with the cumulative effect and will report back.
As for staying wheat free, despite the occasional lapse I have kept pretty strict to it. Without really dieting still seeing some fat loss and energy and performance levels on the ergo and rowing on water have been better than ever even with lack of sleep.
27/01/2012
3 x 6k rate 18 averaging 1:57.9 split.
28/01/2012
Deadlifts: 100/5, 125/5, 145/5, 160/5, 100/3
Barbell Rows: 60/8, 90/8, 100/8, 110/5, 60/5
Standing Military Press: 50/5, 57.5/5, 62.5/5, 40/3
Complexes 40kg, reps: 6, 5, 4, 3, 2, 1
Deadlift
Romanian Deadlift
Barbell Rows
Power Cleans
Front Squats
Push Press
Back Squats
L sits from floor (40s in 3 sets)
Side plank: 30s each side
L sits from floor (20s in 2 sets)
Side plank: 30s each side
29/02/2012
1st outing on different river with brand new 8 boat. 16k rate 18 steady state rowing with a few practice rolling starts towards the end. Was absolutely amazing.
30/01/2012
AM
8k outing in 8 man crew with 2 x 1k pieces in.
PM
100 press ups.
1 minute of L sits in 3 sets.
2 x 2minutes of plank
2 x 40s of side plank each side.
31/01/2012
2 x 19 minute rate pyramid on the ergo ranging from rate 20 to rate 30. Averaged 1:50.4 split, completely blew the high rate stuff today.
01/02/2012
AM
6k light run followed by long stretching session.
PM
4k row in 4 man crew practicing rolling race starts.
02/02/2012
AM
4 x 1k pieces in 4 man crew.
PM
Squats: 60/5, 100/3, 115/3, 130/3, 60/3
Bench Press: 60/5, 80/3, 90/3, 100/3, 60/3
Weighted Pull Ups: BW/10, 10/3, 20/3, 30/3, BW/8
L sits: 55s in 2 sets (close to doing minute in 2 sets now)
Complexes with 40kg, reps: 8, 8, 8
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squat
Push Press
Back Squat
Notes:
Weights went up really easy today, pleased with strength levels and looking forward to carrying on this modified 5/3/1 on top of my rowing, complexes were brutal as always.
03/02/2012
15k on ergo rate 18 averaging 1:58.5 split.
04/02/2012
1800m race in 4 man crew. Rowed like shit, got disqualified anyway for swearing after the launch boat crashed into us and nearly tipped us in the river. Was fuming at this as there is no way a safety boat should cross the path of a boat taking its racing line, our reaction was very composed given the circumstances.
PM
Frustration weights to release anger
Deadlift: 100/3, 150/3, 180/1, 200/1, 130/3
Barbell Row: 60/5, 90/3, 110/3, 120/3, 60/3
Standing Military Press: 40/5, 60/3, 70/3, 75/3, 60/3
05/02/2012
6k outing working on some of technical flaws form yesterday in 8 man crew.