August - September 2007

[John]

Monday 27 August 2007

Rowing

Warmup row: 5min 1272m 20spm

1. 500m warmup: 1:52.8 25spm
2. 500m: 1:34.3 36spm
3. 10x0:25/1:35r: 367, 376, 385, 403, 441, 441, 441, 441, 451, 471W
   Total = 1334m + r2892m

[John]

Tuesday 28 August 2007

Rowing

Warmup 500m: 1:55.2 24spm

1. Overhead Squat: 10x20, 8x30kg
2. 500m: 1:32.7 36spm
3. 500m: 1:42.0 34spm
4. 500m: 1:38.5 35spm

[John]

Wednesday 29 August 2007

Legs/Rowing

1. Overhead Squat: 12x20, 10x30kg
2. Back Squat: 10x90kg
3. 45 Leg Press: 12x240, 10x320, 6x400kg
4. 500m: 2:07.9 21spm
5. 500m: 1:31.7 38spm
6. 1000m: 3:58.0 23spm

[John]

Thursday 30 August 2007

Arms

1. EZ-bar Preacher Curls: 5x50, 5x50, 4x50kg
2. Hammer Curls: 7x22, 7x22kg
3. Rope Pressdowns: 6x46.25, 6x46.25, 6x46.25kg
4. Kickbacks: 6x18, 6x18kg

Almost made the last preacher set to 5 reps, but couldn't get bar right to shoulder.Closing in a bit on the last few pressdowns. I always try to keep hands about 30cm apart for these.

[John]

Friday 31 August 2007

Rowing

1. 5-min: 1251m 18spm
2. 5-min: 1266m 20spm
3. 5-min: 1183m 19spm
4. 5-min: 1281m 24spm

[John]

Saturday 1 September 2007

Rowing

Pre-breakfast row 20-min HIIT BFL format

• 2-min warmup: <2:45.0 pace
• 4x1-min: <2:30.0, 2:15.0, 2:00.0, 1:50.0 pace
• 4x1-min: <2:30.0, 2:15.0, 2:00.0, 1:50.0 pace
• 4x1-min: <2:30.0, 2:15.0, 2:00.0, 1:50.0 pace
• 4x1-min: <2:30.0, 2:15.0, 2:00.0, 1:50.0 pace
• 1-min: <1:45.0 pace
• 1-min warmdown: <2:45.0 pace
  Total distance: 4727m

I was surprised that I got through all the intervals at the paces because I haven't done one of these in months. The level '10' I managed at 1:43.0 pace.

Shoulders/Rowing

Gym session in the afternoon

1. Seated DB Press: 8x30, 6x30, 5x30kg
2. Smith Shoulder Press: 6x55, 4x55kg
3. Lateral DB Raise: 8x14kg
4. Front DB Raise: 8x14kg
5. Dips: 10x-33, 8x-12, 6x0, 6x10, 12x0kg
6. 500m Warmup Row: 1:46.2 (first 200m at 1:35.0)
7. 500m: 1:31.8 39spm

[John]

Tuesday 11 September 2007

Back to the weights after indoor rowing comp in the weekend.

Linda (aka "3 Bars of Death")

10/9/8/7/6/5/4/3/2/1-rep rounds for time:

• Deadlift 1½ BW
• Bench BW
• Clean 3/4 BW

Bodyweight 84.3kg. Used 120kg DL, 80kg BP, 60kg CL. Time 35:58

My first attempt at CrossFit's Linda workout at anywhere near 100% prescribed weights. Man that sure was a sweat session! Lots of breaks during the DL and CL sets. By comparison the BP sets were easy with none of them broken. Will aim to finish in 32 minutes next time.

Warmup was row 1000m 3:48.4 23spm.

[John]

Wednesday 12 September 2007

Rowing HIIT

20-min BFL format

• 2-min warmup: <2:45.0 pace
• 4x1-min: <2:30.0, 2:15.0, 2:00.0, 1:50.0 pace
• 4x1-min: <2:30.0, 2:15.0, 2:00.0, 1:50.0 pace
• 4x1-min: <2:30.0, 2:15.0, 2:00.0, 1:50.0 pace
• 4x1-min: <2:30.0, 2:15.0, 2:00.0, 1:50.0 pace
• 1-min: <1:45.0 pace
• 1-min warmdown: <2:45.0 pace
  Total distance: 4760m

Level '10' at 1:42.7 pace.

[John]

Thursday 13 September 2007

Fran

21/15/9-rep rounds for time:

• Thruster: 42.5kg
• Pull-ups: Body weight

Time 11:18

Goal next time will be 10 minutes. The thrusters are tough. All sets of them broken.

[John]

Friday 14 September 2007

Rowing

• 5000m: 20:31.7 19spm

[John]

Saturday 15 September 2007

Pre-breakfast

• Rowing: 5:00.0 1351m 26spm

Legs/Chest

Some compound exercises. Don't usually train any other body parts when I do legs exercises, so I worked at lighter loads for legs this time, covering one-legged, overhead, front and back squats.

1. One-legged Squats: 3xR, 3xL
2. Overhead Squats: 10x17.5, 10x30, 8x40, 0x50, 3x45kg
3. Front Squats: 6x60, 4x80kg
4. Back Squats: 6x100, 6x100kg
5. Flat BB Bench Press: 10x60, 6x75, 3x85, 1x90, 2x95, 3x97.5, 2x97.5, 6x87.5kg

Lost balance with the 50kg OHS. Will stick to 45kg for a while. Did a 5k row later in the evening:

• Row: 5000m 20:31.7 19spm

[John]

Sunday 16 September 2007

Mucking Around

1. Flat BB Press: 5x87.5, 5x90, 5x90, 3x90, 8x80kg
2. Incline BB Press: 7x57.5, 6x675kg

Wasn't a good idea to do BP two days in a row! Did some pull-ups (high as elevation - almost to forearms horizonal), EZ-bar preachers, leg press, dips etc. Tried a fairly hard 1000m row later in the evening:

• Row: 1000m 3:26.3 31spm

[John]

Wednesday 19 September 2007

Legs

Had a couple of days rest to try and get rid of a few aches and pains mostly in the shoulders and neck area. Felt ready to try some leg exercises again tonight

1. Warmup: Row 500m 1:46.9 23spm
2. Overhead Squats: 10x20, 7x40kg
3. Back Squats: 10x80, 6x100, 4x110, 3x120kg
4. Leg Press: 12x240, 8x320, 6x360, 7x400kg
5. Leg Extensions: 10x110kg
6. Kneeling Leg Curls: 12x50, 10x77.5kg
7. Lying Leg Curls: 6x100kg
8. Smith Machine Calf Raises: 12x120, 10x160, 8x200kg
9. Seated Calf Raises: 10x80, 10x80kg
10. Warm-down: Row 5:00 1255m 22spm

All squats very deep (as usual!) Had a spot for the 120kg squats but they felt fine. Will build on the heavy reps.

[John]

Friday 21 September 2007

Shoulders & Back

1. Seated DB Shoulder Press: 10x28, 10x28, 10x28, 6x30kg
2. Wide O'hand Pull-ups: 20x0, 10x10, 8x20, 5x30kg
3. Seated Cable Rows: 10x20, 10x30.5, 8x41kg/arm

Tried to do some shoulder work previous night but was too tired. Had to have a spot to start the R 30kg DB off my shoulder to press. Was pretty stupid to go back and do some tonight but I felt much better and all was OK.
I think I've finally nailed what is causing tenderness in my L forearm flexors: weighted pull-ups. Will limit the weight to 30kg until it improves, concentrating on getting good height and increasing reps.

[John]

Sunday 23 September 2007

City Fitness gym, New Plymouth

Managed to wangle a free guest session at this place, which is pretty new and shiny. Lacks a few bits of fairly basic equipment though. For example, there was no squat stand or similar to rack a bar. Plates all in pounds! A bit of a mucking around session again. Only had about 40min.

1. Warmup Row: 1000m 3:40.7 21spm
2. Overhead Squats: 12x35, 10x60, 8x80lb
3. 45 Leg Press: 10x630, 10x720, 8x810, 6x900lb
4. Wide-grip Pull-ups: 20xBW, 15xBW
5. Preacher Curl Machine: Few sets, dunno the weights
6. Flat BB Press: Up to 5x195lb

Wouldn't have done the leg presses only ego got the better of me when a couple of young muscle-heads tried to show me how it was done, but stopped at 630lb 8)