Row 2006-07-13
2K in 7:53. Couple of weeks ago or so did a 2K in 8:25 although that was quite relaxed. Today started splitting around 2:05 and finished in the 1:53 range. No warm-up.
Gym 2006-05-05
Bench: 10@70lbs (+20,-2r), 6@170 (+60, -2r), 5@190, (+1r), 5@170
[big rest demo’ing rowing here]
Incline press (bb): 10@95 (+50), 7@135 (+40, -1r), [missed], 5@155 (+20), 5@155 (+20)
Pec fly: 10@70, 10@130 (+30), 10@130, 8@130
Lat wide: 10@’5′, 10@’7′, 8@’8′, 7@’8′ (+1r)
Row/rear delt: 10@50, 8@130 (+1r), 7@130
Plank: 65s, 75s (+10)
Hyperextension: 8 (-4r), 8
Gym 2006-05-04
Cycling: 5min warm-up, 20mins at level 17 (268W) until 172bpm, then level 16 (222W) to 166bpm. Pretty tiring!
Gym 2006-05-03
Nice steady incremental rep gains all over, and weight gains on the legs.
Warm-up, bike 3min @ level 13, 2min @ level 14, 118bpm, 78rpm
Shoulder Press 10@olympic bar, 10@2×30, 6@2×40, 4@2×52.5 (+1r), 4@2×52.5 (+5, +1r), 3@2×52.5 (+5)
Lateral raise (db, 2handed) 10@2×10, 10@2×17.5 (+1r), 10@2×17.5 (+2r)
Upright row (bb) 10@30 (+10), 8@60, 6@80, 4@90 (+1r), 2@100 (+10, -1r),
Reverse flys (db, 2h) 10@2×10, 10@2×27.5 (+1r), 10@32.5 (+5r)
Leg extensions 10@70, 10@170 (+20), 10@170 (+20)
Seated leg curls 10@40, 10@110, 10@130 (+20)
Gym 2006-05-01
5,000m row, 20:41, average split 2:04. This pretty much included the warm-up and a bit of goofing around a few times failing to get my earphones not to fall out so the second half the work-out was quite a bit faster - 200+W v. 160W starting. (Not sure what the splits are.)
Noticeable DOMS in my pecs today (Tuesday) after Sunday.
Gym 2006-04-30
Increasing weights and sets, and dropping reps. Close to, but not at failure most final sets. Felt strong even though volume probably less.
Warm-up cycling, 5mins, 82rpm, Level 13 for 3mins, 14 for 2, 150+166W, 124bpm
Bench: 12@50lbs, 6@170 (+60, -2r), 4@190, (+20, -1r), 5@170 (-1r)
Incline press (bb): 10@45, 8@95, 8@115, 5@135 (+10, -3r), 5@135 (new)
Pec fly: 10@70, 10@100, 10@130 (+2r), 8@130 (new)
Lat wide: 10@’5′, 10@’7′, 8@’8′, 6@’8′ (+1r)
Row/rear delt: 10@50 (-20), 7@130 (+20, -3r), 7@130 (+20)
Plank: 65s, 65s (+5)
Hyperextension: 12 (new), 8 (new)
Gym 2006-04-27
Cycling, v similar to 2006-04-25, ending again at 163bpm and no soreness after. Also took ’til 16:45 to get up to 160bpm, but I think stayed there longer than last time. Total for 25mins = 330cal.
Gym 2006-04-26
Added more sets, all up to the usual three minimum, and in some cases extending beyond with low rep sets.
Warm-up, bike 5min, 148W, 117bpm, 78rpm
Shoulder Press 10@olympic bar, 10@2×30 (+5r), 6@2×40, , 3@2×52.5 (+5), 3@2×50 (-5), 3@2×50 (new)
Lateral raise (db, 2handed) 10@2×10, 9@2×17.5 (-5), 8@2×17.5
Upright row (bb) 10@20, 8@60 (-2r), 6@80 (+10, -2r), 3@90 (new), 3@90 (new)
Reverse flys (db, 2h) 10@2×10, 9@2×27.5, 5@32.5 (new)
Leg extensions 10@70, 10@150 (+40), 10@150 (new)
Seated leg curls 10@40, 10@110 (+10), 10@110
Gym 2006-04-25
Cycling, same as 2006-04-23. Except this time ended at 163bpm and no soreness today. Took ’til I think 16:45 to get up to 160bpm. That seems like some pretty rapid adaption! Total for 25mins = 330cal.
Gym 2006-04-24
Warm-up cycling, 5mins, 80rpm, Level 13/25, 150W, 119bpm
Bench: 12@50lbs, 8@110 (+2r), 5@170 (+20), 6@170 (new)
Incline press (bb): 10@45, 8@95, 8@115, 8@125
Pec fly: 10@70, 10@100, 8@130 (+15)
Lat wide: 10@’5′, 10@’7′, 8@’8′ (new), 5@’8′ (new)
Row/rear delt: 10@70 (-5), 10@110 (+20), 7@110
Plank: ?s, 60s
Lying back flex: 12, 4