PM:
First gym in absolutely ages so it was a bit scrappy, but I was knackered at the end which is a good sign.
Cosgroves evil VIII with 30kg
Squats: 95/5, 105/3, 105/3, 110/2
Bench Press: 65/3, 65/3, 60/5. (should’ve warmed up really)
Superset:
Bent over rows: 60/5, 65/5, 70/3, 70/3
Romanian Deadlifts: 70/5, 75/5, 80/3, 80/3
Bicep curl: 15/7, 15/4. Got really bored and tired.
All in all good to be back on it.
PM:
1.5km swim, 1/2 breastroke, 1/4 front crawl, 1/4 back crawl.
It was 100 lengths of a 15m pool, had a little break every 20 lengths. I will try to reduce the frequency of breaks next time.
And 10mins in the sauna, not really important but hey.
AM:
5km on the ergo. Held a split of 1:58.1 which is a time of 19.41.1 which is 30 secs faster than my previous one so I very happy.
PS. Its my birthday.
Good job on your birthday man. Strangely my last 5k test was on my birthday, I broke the 19 minute barrier and smashed my PB. Happy birthday anyway.
Cosgrove’s evil VIII with 30kg
Deadlift: 95/5, 100/5, 110/2, 110/1
Pull ups: BW/10, BW/6, BW/5, BW/4
Dumbell Swings: 15/10, 15/10, 15/10, 15/10
Shoulder press: 15/5, 15/5, 15/5, 15/5
Superset:
Dumbell Curl: 15/8, 15/5, 15/5
Tricep dip: BW/8, BW/5, BW/5
Keep up the good work, Rower! 
PM:
3 x 450m swim, 1/2 breaststroke, 1/2 front crawl
PM:
‘Relaxed 5k’ at a split of 2:05.8 on the ergo.
Core circuit x 3
Hanging leg raises
Incline sit ups
Plank
[quote]BackInAction wrote:
Keep up the good work, Rower! :)[/quote]
Cheers dude, need some motivation training by myself for the long Summer.
PM:
Cosgroves evil VIII with 30kg
Squats: 95/5, 100/5, 110/3, 115/1
Dumbell Bench Press: 25/10, 25/8, 25/6, 25/6
Superset:
Romanian deadlift: 70/5, 75/5, 80/3, 80/3
Barbell row: 60/5, 75/5, 75/3, 75/3
DB Curls: 15/8, 15/6.
Its good to see my squats back up there but I need to do some long ergos. I would give a 45 minute ergo a go tomorrow, but I have an outing.
Outing in an eight man crew, very strong outing for a scratch crew. Did numerous starts and two 600m pieces.
My whole body is dead.
Tried to do a 12km before the race. However my body is aching and we have a race tomorrow so I could not finish after 2k. I really wanted to finish. I will wait till next week after the bumps before trying the harder ergos.
Quite a few days without a post. Heres an update:
Have since had 3 outings in a boat. One practice, 2 were races about 2km.
Today I tried a 30min at 2:00 split however I did not finish because I am stupid. I really want to do a long erg and complete it, this is really frustrating.
Finally completed a long ergo and I have discovered why i could not complete one before. The time I pulled today for a 15km (3x5k) was slower than the first one I ever completed, yet it was one of the hardest I have done. I think I have hugely underestimated the poor maintenance of the ergos I am using. (to get the drag factor to an appropriate level I need to put the lever to around 3 whereas it should be around 5/6)
As I have been aiming to beat my previous goals I have not been able to complete the ergos because of the poor split they give me for the effort I am putting in.
The time for my 15km today was 1:05:08.0. This is not a great time for a well maintained ergo but it will now be my benchmark for following ergos attempts.
This is exciting because it means the 5k I did the other day that beat my previous time by 30secs could be a good deal faster.
Hey man, know exactly what you mean about poor condition of the ergos. There is only one in good condition in my gym and its annoying when it is being used. Stick with the long ergos though, most of the time it is a mental thing. Halfway through feels awful, but man up and push through it and you will be able to complete it. How much rest did you have between the 3 5k’s?
Anyway keep at it, we have many races to win next year.
[quote]Ironwarrior25 wrote:
Hey man, know exactly what you mean about poor condition of the ergos. There is only one in good condition in my gym and its annoying when it is being used. Stick with the long ergos though, most of the time it is a mental thing. Halfway through feels awful, but man up and push through it and you will be able to complete it. How much rest did you have between the 3 5k’s?
Anyway keep at it, we have many races to win next year.[/quote]
I think I may say something to the gym because in 10 minutes I could make the ergos as good as new!
I had a 90 second break as recommended by Tancock. I’ve got alot of longer ergos scheduled and a 2k test on Monday, oh crap.
AM:
Core circuit x 3:
1min x hanging leg raises
1min x plank
1min x incline sit ups
1km swim, no breaks & mostly front crawl.
I am going to start timing my swims so I have something to aim for.
AM:
10km on ergo at rate 20. Should’ve been at r18 but i got carried away.
I completed it in 41:18.4 which is a PB so i was happy, if it had been on a good erg i think i could have got quite close to a 2:00 split.
AM:
10km on ergo at rate 20. Should’ve been at r18 but i got carried away.
I completed it in 41:18.4 which is a PB so i was happy, if it had been on a good erg i think i could have got quite close to a 2:00 split.
AM:
Some 2 person rounders. One batter, one bowler. Very energetic! And some tennis.
PM:
Went for a run of about 4 miles with a backpack with two 2 litre milk cartons in it filled with water. This was an experiment and a sucessful one, I will do this again but with perhaps 4 cartons.
AM:
LIght cycle.
PM:
500m in a pool, all front crawl.
PM:
Cycle to and from gym. Have a watch coming in the post so I will time this when I can.
10min ergo at rate 27. Did 2612m at a 1:54 split. This is the first 10 minute i have done and the first short ergo i have done in a while.