October - December 2006

[John]

Lunchtime Les Mills The Terrace: BFL-style 20-minute HIIT workout (4770m, 311Cal):

• 2min x 2:45/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 1:43.1/500m
• 1min x 2:45/500m

Evening at Les Mills Hutt: Tabata intervals. I was determined to get a score on the board this time so kept the pace a bit slower on the first intervals. Minmum Calorie reading of the eight intervals = 8.

[John]

Before breakfast, rowing:

• 1000m, 3:28.3, 79Cal

[John]

Les Mills Hutt afternoon:

• Warmup: Row 1000m row, 4:00.1, 66Cal
• Smith bench press: 12x20kg, 10x50kg, 8x 70kg, 5x80kg, 10x65kg
• Pec fly machine: 12x75kg superset
• W'grip o'hand pullups: 12x0kg, 10x10kg, 8x15kg, 6x20g, 10x10kg
• Seated row machine: 12x82kg superset
• Preacher curls: 12x26kg, 10x31kg, 8x36kg, 6x41kg, 10x36kg
• Hammer curls: 12x12kg superset
• Rope tri pressdowns: 12x20kg, 10x27kg5, 8x35kg, 5x45kg, 12x32kg5
• Kickbacks: 12x12kg superset
• Rear delt machine: 12x33kg, 10x47kg, 8x61kg, 6x82kg, 12x68kg
• Front DB raises: 12x12kg superset
• Shrugs: 12x140kg, 10x160kg, 6x180kg, 12x140kg
• Warmdown: Row 1000m, 4:09.8, 64Cal

Weight improvements in bench press, tri pressdowns, kickbacks, rear delts, front DB raises and shrugs. Better form with the last of the heavier pullups than last time. Will limit weight on preachers to 41kg, on Smith BP to 80kg (bar not counted) so as not to aggravate injuries further. Form on kickbacks not great on the first arm (L). Right-arm kickbacks fine.

[John]

Various rowing bouts throughout the day:

• 1000m, 90s rest, 1000m, 90s rest, 1000m = 3:49.8, 3:46.2, 3:43.2, total 213Cal
• 4min, 1134m, 88Cal
• 2000m, 8:07.3, 131Cal
• 100Cal, 5:43.5, 1471m

Plus a couple of unlogged 500m at around 65Cal each (est.) Making a total of about 660Cal. The 2000m was a shocker. Started off too fast and had to stop for about a 25s rest! Need to do a couple of slow, steady 2000m rows again I think to get back into it.

1700Cal total rowing last 7 days. Aim to get expenditure up to 2800Cal/week or average of 400Cal per day.

[John]

Pre-breakfast: 1000m rowing, 3:36.9, 75Cal Les Mills Hutt after work

• Warmup: 2 x 500m rowing, 1:55.4, 1:59.8, 35, 33Cal
• Back squats: 12x60kg, 10x80kg, 8x100kg, 5x110kg, 12x90kg
• Leg extension machine: 12x110kg superset
• Horiz leg curl machine: 12x32kg, 10x39kg, 8x60kg, 6x81kg, 12x67kg
• DB lunges: 12x26kg superset
• Smith calf raises: 12x120kg, 10x160g, 8x200kg, 6x240kg, 12x200kg
• Horizontal calf machine: 12x155kg superset
• Ab crunch machine: 12x15kg, 10x20kg, 8x25kg, 6x30kg, 12x30kg
• Leg raises: 12x0kg superset
• Hyperextensions: 12x10kg, 6x15kg, 10x10kg
• Swiss ball side bends: 12 each side
• Warmdown: 1000m rowing, 4:05.8, 65Cal

Squats - one more rep at 110kg. Try six reps then 95kg on last set next time. Heavier on leg extension superset. Last four reps on leg curls - had to rest the weight on stack between reps. Try for no resting next time. Smith calf raises: set at 240kg very short ROM. Go down to 220kg next time (all plus bar)

[John]

Feeling tired so rest day. Did a single 4-min row(PB for this time but only done about four of them ever):
<ul> <li>4min, 1153m, 91Cal</li></ul>

[John]

Felt pretty buggered and have a plegmy cold - should'a gone home :(

Les Mills Hutt afternoon:

• Warmup: Row 1000m row, 3:56.1, 68Cal
• Smith bench press: 12x20kg, 10x50kg, 8x 70kg, 5x80kg, 11x65kg
• Pec fly machine: 12x75kg superset
• W'grip o'hand pullups: 12x0kg, 10x10kg, 8x15kg, 6x20g, 10x10kg
• Seated row machine: 12x82kg superset
• Preacher curls: 12x26kg, 10x31kg, 8x36kg, 6x41kg, 9x36kg
• Hammer curls: 12x12kg superset
• Rope tri pressdowns: 12x20kg, 10x27kg5, 8x35kg, <strong>3</strong>x45kg, 12x32kg5
• Kickbacks: 12x12kg superset
• Rear delt machine: 12x33kg, 10x47kg, 8x61kg, 6x82kg, 12x68kg
• Front DB raises: 12x12kg superset
• Shrugs: 12x140kg, 10x160kg, 6x180kg, 12x140kg
• Warmdown: Row 1000m, 3:53.8, 68Cal

Just made one more rep in last bench press set. Pullups were crap - many short of chin above bar - no energy or strength. Likewise preachers, tri pressdowns and first side of kickbacks. Went back and did first side set (L) again after a rest.

[John]

Lunchtime Les Mills The Terrace: 20-minute HIIT rowing (4792m, 304Cal):

• 2min x 2:45/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 1:43.1/500m
• 1min x 2:45/500m

[John]

Les Mills Hutt after work

• Warmup: 3 x 500m rowing, 1:51.0, r1m, 1:38.1, r3m, 1:58.9, 113Cal total
• Back squats: 12x60kg, 10x80kg, 8x100kg, <b>2</b>x110kg, 4x100kg
• Leg extension machine: 12x110kg superset
• 45° leg press: 12x160kg, 10x240kg, 4x280kg
• Horiz leg curl machine: 12x32kg, 10x39kg, 8x67kg, 5x88kg, 12x67kg
• DB lunges: 12x26kg superset
• Smith calf raises: 12x120kg, 10x160g, 8x200kg, 6x230kg, 12x200kg
• Horizontal calf machine: 12x165kg superset
• Warmdown: 1000m rowing, 3:49.5, 70Cal

[John]

Another crack at 2000m today and a 7-min row. Hopefully the two will meet one day!

• 7:00.0, 1503m, 86Cal
• 2000m, 7:27.4, 144Cal

The 7-min was dreadful. Had to break a couple of times while trying to hold a 1:45.0 pace. I'm a long way from a 7-min 2000m :-(

The 2k was a PB by a couple of seconds. Not very flash but I've only rowed about a dozen 2ks all year.

[John]

Finally managed to hold a 2:00.0 pace for 20 minutes:

• 5028m, 20:06.4, 334Cal
• 2500m, 10:00.0, 211Cal with 2min WU/WD

1662Cal total rowing last 7 days. Still way short of 2800.

[John]

Les Mills Hutt after work:

• Warmup rows: 2000m 8:30.2, 2000m 8:15.9, total 253Cal
• Smith bench press: 12x20kg, 10x50kg, 8x 70kg, 6x80kg, 12x65kg
• Pec flye machine: 12x75kg superset
• Rear delt machine: 12x33kg, 10x47kg, 8x61kg, 6x82kg, 12x68kg
• Front DB raises: 12x12kg superset
• Rope tri pressdowns: 12x20kg, 10x27kg5, 8x35kg, 4x45kg, 11x35kg
• Kickbacks: 12x12kg superset
• Shrugs: 12x120kg, 10x140kg, 8x160kg, 6x180kg, 12x160kg
• Barbell curls: 12x20kg, 10x25kg, 8x30kg, 6x35kg, 12x30kg
• Hammer curls: 12x12kg superset
• Warmdown row: 4000m, 18:39.6, 230Cal

Rowing before bed:

• 2000m, 7:56.0, 134Cal

Left weight belt at home so couldn't do pullups.

[John]

After work Les Mills Hutt: 20-minute HIIT rowing (4827m, 309Cal):

• 2min x 2:45/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 2:30/500m, 2:15/500m, 2:00/500m, 1:50/500m
• 1min x 1:52.8/500m
• 1min x 2:45/500m

Crapped out on sustaining the 1:45 pace on the high point. Shame! Did my pullups (forgot weight belt last night.):

• Usual: 12x0kg, 10x10kg, 8x15kg, 6x20kg, 10x10kg
• Seated row machine: 10x82kg superset

Warmdown row:

• 2000m, 8:57.0, 119Cal

Another 2000m + 2000m + 250m WU/WD in the evening: 295Cal

[John]

• 4 x 2000m (one before breafast, three after work. Total 520Cal
• 2 x 1000m after work. 145Cal
• 250m WD. 16Cal

2021Cal rowing for first three days of this week :-) Aiming to complete 200,000m between 23 November and 24 December for Concept2 holiday challenge. Then will need to start on speed work for sprints at Kerikeri (January) and Masters Games (February).

[John]

Morning rowing:

• 2000m, 7:58.3, 133Cal

Les Mills Hutt after work:

• Warmup row: 1000m, 3:59.8, 67Cal
• Back squats: 12x60kg, 10x80kg, 8x100kg, 3x110kg, 12x90kg
• Leg extension machine: 12x110kg superset
• 45° leg press: 10x200kg, 8x240kg, 6x280kg, 3x320kg, 12x200kg
• Horiz leg curl machine: 12x32kg, 10x39kg, 8x67kg, 6x88kg, 12x74kg
• DB lunges: 12x26kg superset
• Smith calf raises: 12x120kg, 10x160g, 8x200kg, 6x220kg, 12x200kg
• Horizontal calf machine: 10x175kg superset
• Ab crunch machine: 12x15kg, 10x20kg, 8x25kg, 6x35kg, 12x35kg
• Leg raises: 12x0kg superset
• Hyperextensions: 12x0kg, 10x5kg, 8x10kg, 6x20kg, 12x10kg
• Incline ½-situps: 12x0kg superset, 12 x 5kg
• Warmdown row: 2000m, 8:50.1, 120Cal

Still finding the squats heavy with all the extra rowing. Good ROM on leg presses except for the 320kg set.