Forum Replies Created
- AuthorPosts
27/02
Rowing
10 x 200m (1 on/ 1 off)28/02
DL
4 x 5 x 60kgLunges
4 x 10 x 10kgRDL
3 x 10 x 30kgbench Press
4 x 5 x 20kgStanding Incline Row
4 x 10 x 6kgCurl + Press
3 x 10 x 5kgPlanks
5 x 30 sec01/03
Circuit training
04/03
DL
4 x 5 x 60kgLunges
4 x 10 x 10kgRDL
3 x 10 x 30kgbarbell Press
4 x 6 x 12kgStanding Incline Row
4 x 10 x 7kgCurl + Press
3 x 10 x 6kgPlanks
5 x 30 secArm day 30/01
Row
8 x 12 x 11kgBench
7 x 8 x 20kg
1 x 6 x 20kgSkull Crusher
3 x 10 x 8.5kgTricep Ext
3 x 10 x 5kgBicep Curls
6 x 10 x 85.kgAbs (plank)
5 x 30 secRowing
5 x 200m (1 min on/off)Legs 03//02
DL
5 x 5 x 60kgSquat
5 x 10 x 32.5kgLunges
3 x 10 x 10kgPlanks
5 x 30 secArms 05/02
Bench
5 x 20kg
5 x 22.5kg
3 x 25kg
3 x 25kgRow
3 x 10 x 11kgChin Up Lowers
2 x 5, 1 x 2EZ Curl
5 x 10 x 11kgTricep Ext
3 x 12 x 5kgPlanks
5 x 30 sec10 Sept
Rowing Machine 3 x 13 mins (6 mins) DF 121
avg 2:14.2, 2:15.8, 2:14.2 (22,24,26 spm)Played music at a certain BPM to get into a rowing rhythm, potential to do that again.
12 Sept
Rowing Machine 5 x 1 min row, 1 min easy row/rest @ 1:53-1:57 pace, DF 138
Average pace 1:52.9, Fastest 1:52.2, Slowest 1:54.0
Power Clean – 50kg x 6,6, 55kg x 5
Front Squat – 4 x 8 x 65kg
RDL – 4 x 8 x 70kg
Batwing Row – 3 x 12 x 15kg
Push Ups – 3 x 20
Front Plank – 2 x 40 secs
Side Plank – 2 x 30 secsQuite quick on the rows, no use slowing myself down if I feel fine. Upped the front squat, can do so again.
Here are front squats, bit light.
7 Sept
TRX Inverted Rows – 3 x 12
YWT Raise – 2.5kg x 12
Single Arm DB Bench Press – 2 x 12 x 25kg
Suitcase Deadlift ISO – 2 x 30kg x 30 secs
Resistance Band Pallof Press – 2 x 159 Sept
Rowing Machine 2 x 3 mins (Full Rest), DF 134 in 1:57-2:08 pace
Avg 1:59.5, 1:58.6
Power Clean – 3 x 6 x 50kg
RLESS – 4 x 6 x 55kg
OHP – 4 x 6 x 50kg
Pull Ups – 2 x 10
Front Plank – 2 x 40 secs
Side Plank – 2 x 30 secsI shouldn’t complain about the pace, maybe these rowing sessions get harder very quickly. Worked very much within myself today, pushed a little for the faster end of the pace range in the second piece (down with the rowing lingo). Tempting to increase the weight of power cleans but technique needs so much work, just pretending it’s heavy for now. Happy with the workload over a week and look forward to more.
Here’s my RLESS (Rear Leg Elevated Split Squats)
6 Sept
Rowing Machine 2 x 12 mins (6 mins) @ 2:13-2:20/500m pace, DF 122
Rep 1 Avg 2:15.7 (26 spm), Rep 2 Avg 2:15.2 (28 spm)Hamstrings are tender today, DOMS from yesterdays weights. Ate a bigger breakfast today as I feel like I need to up the calories by 200/day.
- AuthorPosts