October - December 2006

[John]

Morning rowing:

• 2000m 7:48.4, 2000m 8:29.4, 1000 3:49.6, total 332Cal

IT Christmas party so no further cardio done.

[John]

Afternoon workout:

• Warmup row: 1000m 3:45.2, 72Cal
• Smith machine bench press: 12x30kg, 10x50kg, 8x75kg, 4x85kg, 10x65kg
• Pec fly machine: 12x75kg superset
• Inc barbell bench press: 10x20kg, 10x40kg, 8x50kg, 6x60kg
• Pull-ups: 12x0kg, 10x10kg, 8x15kg, 6x20kg, 10x10kg
• Seated row machine: 12x82kg superset
• Seated dumbbell press: 3kg
• Rear delt machine: 12x40kg, 10x54kg, 8x68kg, 6x82kg, 12x68kg
• Front dumbbell raises: 14x12kg superset
• Rope tri pressdowns: 12x20kg, 10x27kg5, 8x35kg, 4x45kg, 12x35kg
• Kickbacks: 12x12kg superset
• Barbell curls: 12x20kg, 10x25kg, 8x35kg, 4x40kg, 12x35kg
• Hammer curls: 12x12kg superset
• Barbell shrugs: 12x120kg, 10x140kg, 8x160kg, 6x180kg, 12x160kg
• Warmdown row: 2000m 8:05.2, 131Cal

I don't include the bar on loads quoted for any Smith machine exercises because I have no way of knowing its effective weight. Tentatively tried some inclined BB presses today. Shoulder showed signs of instability at 60kg so didn't push it any further. I think the extra presses affected my pull-ups - didn't manage 12 reps on the last set.

Still can't fucking do seated shoulder presses without shoulder giving pain at the bottom – even with 3kg DBs. Upped the weights on the lighter sets of the rear delts, but ROM on the 82kg set was a bit short. With supersetting the kickbacks the form is not great on the L arm; tend to lower the elbow below shoulder height – even when doing the L set after the R set.

Only 5km + 5km + 3km rowing in the last three days (including this arvo) which is not good for my aim to average 10km a day, so … Put in a few more km in the evening, bringing total burn for the day to 721Cal, for the last 6 days: 3261Cal.

• Warmup 1000m 4:17.0, 62Cal
• 2000m 7:56.5, 134Cal
• 5000m 20:35.1, 322Cal

[John]

Rowing throughout day:

• 2000m 8:05.3, 131Cal
• 2000m 8:29.8, 125Cal
• 5000m 19:47.4, 336Cal
• 1000m 3:36.7, 75Cal
• 2000m 8:29.1, 125Cal
• 500m 1:43.2, 40Cal
• 500m 2:00.3, 33Cal

Total for week: 4126Cal

[John]

Rowing throughout day:

• 2000m 8:14.0, 129Cal
• 2000m 8:29.9, 125Cal
• 2000m 8:06.2, 131Cal
• 1000m 3:57.7, 67Cal
• 2000m 7:57.0, 134Cal
• 1000m 3:52.5, 69Cal

[John]

Les Mills Hutt after work:

• Back squats: 12x60kg, 10x80kg, 8x100kg, 4x110kg, 12x90kg
• 45° leg press: 10x240kg superset
• Leg extension machine: 12x110kg
• Horiz leg curl machine: 12x32kg, 10x46kg, 8x67kg, 6x88kg, 10x74kg
• DB lunges: 12x26kg superset
• Smith calf raises: 12x120kg, 10x160g, 8x200kg, 6x220kg, 12x200kg
• Horizontal calf machine: 10x165kg superset
• Ab crunch machine: 12x20kg, 10x25kg, 8x30kg, 6x35kg, 12x30kg
• Leg raises: 12x0kg superset
• Hyperextensions: 12x0kg, 10x5kg, 8x10kg, 6x15kg, 12x10kg
• Weighted full crunches: 12x5kg
• Warmdown row: 2000m 8:10.2, 130Cal

Slipped up on the horiz calf machine. Should have been using 175kg. Hyperextensions should have gone to 20kg. Ab crunch machine should have done 12x35kg. Think I'll try for increase on max weight for leg curls next time.

Rowing in evening:

• 5000m 19:58.0, 333Cal
• 2000m 8:35.1, 124Cal
• 2000m 8:23.6, 126Cal

[John]

Rowing throughout day:

• 2000m 8:07.6, 131Cal
• 2000m 7:45.3, 138Cal
• 2000m 8:26.0, 126Cal
• 1000m 3:42.4, 73Cal
• 2000m 7:32.2, 142Cal
• 2000m 8:18.5, 128Cal

[John]

Rowing throughout day:

• 2000m 7:55.4, 134Cal
• 2000m 7:38.2, 140Cal
• 2000m 7:51.6, 136Cal
• 5000m 21:08.5, 314Cal
• 1000m 3:38.6, 74Cal

[John]

Rowing throughout day:

• 250m WU 1:05.1, 15Cal
• 5000m 21:24.9, 310Cal
• 250m WD 1:10.0, 14Cal
• 2000m 7:34.8, 141Cal
• 2000m 8:10.5, 130Cal
• 1000m 3:38.9, 74Cal
• 2000m 7:58.4, 133Cal
• 2000m 8:23.9, 126Cal
• 1000m 3:54.1, 68Cal
• 5000m 21:58.7, 302Cal
• 500m 1:39.8, 42Cal

Total for week: 4259Cal

23,947m to go to meet the Concept 2 Holiday 200,000m Challenge by Christmas Eve. Hope to finish on Tuesday so I can get back to more weights and sprint training. Will be interesting to see if the extra distance training has helped.

[John]

• Before breakfast: 2000m 8:07.1, 131Cal
• After work: 1000m 4:28.2, 60Cal
• 2000m 8:05.1, 131Cal
• 5000m 21:46.1, 305Cal
• 2000m 8:12.2, 129Cal
• 250m WD 1:10.0, 14Cal
• 2000m 7:48.9, 136Cal
• 2000m 7:50.7, 136Cal
• 2000m 7:51.2, 136Cal
• 1000m 3:42.8, 72Cal

(1250 Cal)

[John]

After work:

• Back squats: 12x60kg, 10x80kg, 8x100kg, 3x110kg, 12x90kg
• 45° leg press: 10x240kg superset
• Leg extensions: 12x110kg
• Horiz. leg curls: 12x32kg, 10x46kg, 8x67kg, 6x88kg, 12x74kg
• DB lunges: 10x28kg superset
• Smith calf raises: 12x120kg, 10x160kg, 8x200kg, 6x220kg, 12x200kg
• Horiz. calf machine: 12x175kg superset
• Abs machine: 12x20kg, 10x25kg, 8x30kg, 6x40kg, 12x35kg
• Leg raises: 12x0kg superset
• Hyperextensions: 12x0kg, 10x5kg, 8x10kg, 6x20kg, 12x10kg
• Shrugs: 12x120kg, 10x140kg, 8x160kg, 6x180kg, 12x160kg
• Warmdown row: 1254m, 5:19

Also did some hi-rep deadlifts, flat bench press (free and Smith machine), Cable crossovers and pec deck machine.

[John]

Afternoon:

• Back squats: 12x50kg, 10x80kg, 8x100kg, 3x110kg, 12x90kg
• 45° press: 12x240kg superset
• Leg extensions: 12x110kg
• Horiz. leg curl: 12x32kg, 10x46kg, 8x67kg, 6x95kg, 12x74kg
• DB lunges: 10x28kg
• Smith calf raises: 12x120kg, 10x160kg, 8x200kg
• Horiz. calf machine: 12x185kg superset

Early closing so back tomorrow to finish LBWO.

[John]

Mid-afternoon:

• Row 1000m, 500m, 1000m
• Abs machine: 12x20kg, 10x25kg, 8x30kg, 6x40kg, 12x35kg
• Leg raises: 12x0kg
• Hyperextensions: 12x0kg, 10x5kg, 8x10kg, 6x15kg, 12x10kg