Reply To: Custom 8 Week 2k Rowing Program (Sept 2018)


    5 Oct

    Inverted Row – 3 x 5
    YWT Raise – 3 x 12 x 2.5kg

    7 Oct

    Rowing Machine – 3 x 5 mins (2.5 mins) DF 131
    avg 1:59.1/500m

    DB RLESS – 2 x 10 x 15kg
    DB OHP – 2 x 8 x 15kg
    Pull Ups – 2 x 5
    RDL – 8 x 5kg
    Side Plank – 30 secs
    Front Plank – 2 x 30 secs

    Pleased with the rowing session, close to the max. pace I can hold given my lower back injury. I did it with no painkillers and had no discomfort which is positive. The gym session was more like rehab, I did a token weight for a few exercises and RDL was just to practice having a strong back position. Weakness most noticeable doing front planks and I couldn’t go beyond 30 secs. Not keen on the 2 x 18 minute rows tomorrow, the plan is to stop if it’s making my back worse.