February - April 2008

[John]

Monday 18 February 2008

Cardio

Haven't done any for so long. The 'fun' run was an awakening ("yeah, right!") so I'm gonna try and do a bit more cardio every second day or so ... but only very, very short bursts.

• Rowing: 500m warm-up 1:58.8
• Rowing: Tabata Intervals: Min. 300W, Average 331W
• Rowing: Tabata Intervals: Min. 350W, Average 358W
• Pull-ups: 22 unweighted

[John]

Tuesday 19 February 2008

Back

1. Pull-ups: 24x0, 12x15, 7x25, 2x40, 10x20kg
2. Lateral Pull-downs, V-bar: 10x54, 10x75, 8x96, 8x89kg
3. Seated Cable Rows: 12x37.5, 12Lx37.5, 12Rx37.5, 12Lx41, 12Rx41kg
4. Bent-over BB Rows: Underhand/overhand 12/12x60, 12/12x60

The pain quickly returned in my R forearm extensors with this stuff, which meant the heavy pull-ups had limited range and reduced weight on all the rest - particularly the bent-over rows. Will need to lay off heavy weights for a day or two.

[John]

Wednesday 20 February 2008

Cardio

• Rowing: Warm-up 500m 2:04.6 19spm, 2:01.0 16spm
• Rowing: Tabata Intervals: Min 371W, Average 374W 35spm
• Rowing: 300m 0:51.1 50spm

[John]

Thursday 21 February 2008

Legs

1. Back Squat: 12x80, 10x100, 5x120, 3x130, 3x120, 9x100kg
2. DB Pistols: L/R 8/8x7, 8/8x8kg
3. Kettlebell Pistols: L/R 1/1x16, 1/1x16kg
4. Lying Leg Curls Machine: 10x67, 6x86, 4x100, 7x86kg
5. Smith Machine Calf Raises: 12x120, 12x160, 10x200kg

Nick spotted me for the heavy squats. He's this huge BBing dude (current "Mr Wellington") and I squat approximately half what he does ... about his body weight . Got assistance on the third 130kg rep, but it was good to attempt it. I'm happy doing 120kg on my own now, which is progress :D

Tried pistols with the kettlebell. Like this YouTube link but with the kettlebell held at arms length in front throughout the movement. Will try for reps next time. All the leg curls sets done with the weight applied continuously. First time I can honestly say I've done this for the 100kg set, hence only 4 reps.

[John]

Friday 22 February 2008

Time for a Well-earned Rest

• Rowing: Warm-up 500m 2:07.8 18spm, 500m 1:49.1 20spm
• Rowing: 500m 1:34.3 32spm
• Rowing: 500m 1:56.9 18spm

[John]

Saturday 23 February 2008

Chest and Back

1. Warmup Rows: 500m, 500m
2. Incline Overhead Cable Pull-down: 12x21, 12x34, 10x41, 7x49, 8x46kg
3. BB Flat Bench Press: 15x50, 10x80, 6x90, 3x100, 6x90kg
4. Incline DB Flys: 12x10, 12x14, 12x16, 10x18, 10x18kg
5. Seated Cable Rows: 10x30.5, 12x23.5, 12x23.5, 12x23.5kg
6. Iso-lateral Row Machine: 12x20, 12x40, 10x60, 7x70, 10x60kg

Very hot outside and in.

DB flys done very slow and strong with deep ROM.

Cable rows were very strict using the rope and pulling high to the chest. All rowing weights are per side. Reduced weight on the Iso-lateral row machine to maintain good ROM - with inner handles brought to the chest pad and maintaining the load betweeen reps.

[John]

Sunday 24 February 2008

Chest (Again) and Stuff

Wasn't happy that I'd got good intensity with the bench presses yesterday - too hot and no spotter available, so decided to have another bite at it.

Pre-breakfast Row

• 5 Minutes: 1270m 1:58.1 pace, 20spm

Afternoon Gym

1. BB Flat Bench Press: 10x60, 6x80, 3x90, 6x100, 2x110, 1x115, 0x115, 3x105kg
2. Incline DB Fly: 15x10, 12x14, 10x18kg
3. Cable Crossovers: Forgotten the weights
4. Incline Overhead Cable Pull-down: Forgotten the weights
5. Rear Delt Machine: 10x61kg, 10x61kg
6. BB Shrugs: 12x140, 10x180, 10x200kg
7. BB Overhead Squats: 12x20, 10x30, 7x40kg

[John]

Monday 25 February 2008

Metabolic Conditioning

• Warmup Row: 500m 2:00.1 21spm
• Warmup Row: 500m 1:48.4 26spm

'Fran' - for time:

• (A1) Thruster: 21x42.5, 15x42.5, 9x42.5kg
• (A2) Unweighted Pull-up: 21, 15, 9
  Time: 9:31

Sets are alternated between A1 and A2. Pretty telling loss of fitness. Time was more than two minutes outside my PR :( . First set of thrusters broken after 13 reps.

[John]

Tuesday 26 February 2008

Shoulders

1. Standing BB Shoulder Press: 10x32.5, 10x40, 8x50, 6x55, 2x60kg
2. Seated DB Press: 10x20, 8x24, 6x30, 4x32, 3x30kg
3. (A1) Lateral Raises: 10x18, 10x18, 10x18kg
4. (A2) Seated Bent-over DB Rear Raises: 10x12, 10x14, 10x14kg
5. 16kg Kettlebell Press (bottom up): L/R 9/8, 7/8, 7/10, 10/10
6. 16kg Kettlebell Press (normal): L/R 12/12

[John]

Thursday 28 February 2008

Legs

Pre-breakfast:

• 24kg Kettlebell Swings: 20, 20, 20 (90s rest per set)

Evening Gym:

1. Back Squat: 12x80, 10x100, 4x120, 3x120, 4x110kg
2. 45° Leg Press: 12x200, 10x280, 8x320kg
3. Leg Extension: 6x143kg
4. Deadlift: 10x120, 7x140, 3x160, 1x170, 0x180kg
5. DB Lunges: R/L 10/10x20kg
6. BB Overhead Lunges: R/L 10/10x35, 8/8x40kg
7. Lying Leg Curls: 6x100, 6x100kg

Reduced weight on the presses to get better ROM - at least to 90° at knees.

[John]

Friday 29 February 2008

Cardio

• (A1) 16kg Kettlebell Swings: 30, 30, 30
• (A2) 250m Row: 54.3 @ 28, 53.0 @ 28, 52.1s @ 29spm

A1 and A2 are alternated sets. All six sets were done with minimal rest.

First time trying this combination. It's not too bad with the 16kg bell, but I'd like to work up to doing similar (maybe fewer swings) with the 24kg bell.

[John]

Saturday 1 March 2008

Chest

1. Flat BB Bench Press: 12x60, 8x80, 6x90, 4x100, 3x105, 2x110, 4x100, 4x100kg
2. Incline DB Press: 12x28, 8x32Kg
3. Incline DB Flys: 12x16, 10x18, 6x20kg
4. Incline O'head Straigh-arm Cable Pullover: 12x29, 10x36, 12x44, 6x49, 9x44kg
5. Ring Dips: 8, 8, 8
6. Ring Push-ups (normal): 10
7. Ring Push-ups (extend arms forward): 6, 6
8. Ring Push-ups (extend arms laterally): 8, 7
9. Unweighted Pull-ups: 20

[John]

Sunday 2 March 2008

Cardio / Metabolic Conditioning

Pre-breakfast:

• 24kg Kettlebell Swings: 20, 20, 20, 14, 15, 11 (90s rests)

I was trying for 100 swings in sets of 20, but had to reduce the reps from the fourth set.

Evening:

• (A1) 16kg Kettlebell Swings: 30, 30, 30
• (A2) 250m Row: 50.7 @ 30, 51.3 @ 31, 51.5s @ 31spm

A1 and A2 are alternated sets. All six sets were done with minimal rest.

Kept all three rows to under 1:45 average pace this time. Will try to add and extra A1 and A2 set each next, keeping average pace below the 1:45.

[John]

Monday 3 March 2008

Back

Pre-breakfast:

• 24kg Kettlebell Swings: 20, 20, 20 (90s rests)

Evening Gym:

1. Lat Pull-downs (V-stirrup): 10x47, 6x61, 3x75, 7x94, 7x96, 6x103kg
2. Pull-ups: 22x0, 10x10, 6x25, 4x30, 3x40, 0x50, 3x40kg
3. Iso-lateral Row Machine: 10x40, 6x60, 3x75, 7x70, 7x70kg

I have an ambition to do at least one muscle-up with good form before I turn 60

Set up the rings to try doing some "muscle-up rows". These are an exercise to help progress towards doing a full muscle-up. They are like a normal pull-up row on rings (rings set low, heels on the floor and you pull your chest towards the rings from under them), except that you use a false grip and you transition right through to end up with your torso in the dip position over the rings.

Great idea, except that I was too stuffed to do anything with my shoulders once I'd brought my chest to the rings. This was also my first time at using the false grip (gripping the rings in the palm of the hands as close to the wrists as possible, rather than wrapping the fingers around them). It's gonna take a bit of getting used to doing just the pull-up like this. It's like you've lost all the strength you ever gained doing all those normal-grip pull-ups .

[John]

Tuesday 4 March 2008

Cardio

Pre-breakfast:

• 24kg Kettlebell Swings: 20, 20, 20, 15, 15, 10 (90s rests)

Still didn't feel safe to try 20 reps on the fourth set. Maybe next time.

Evening - Rings Practice:

Set up the rings again. A fresh start and some thought beforehand makes all the difference. This time I managed to pull myself through the transition for a "muscle-up row" and back down again - albeit barely under control on the eccentric :D . Having done one I felt pretty chuffed and followed up with about 8 or 10 singles with rests in between. The false grip takes some getting used to but grip and shoulder strength will hopefully improve quickly now I've got the hang of things.