August - September 2007

[John]

Monday 24 September 2007

Chest & Arms

1. Flat BB Press: 4x95, 4x95, 6x95, 8x90, 5x90kg
2. Incline BB Press: 10x60, 6x70, 4x70kg
3. EZ-bar Preacher Curls: 4x50, 4x50, 4x50kg
4. Hammer Curls: 10x18kg superset
5. Rope Press-downs: 4x48.75, 6x46.25, 5x46.25kg
6. Kickbacks: 10x18kg each arm
7. Wide-grip Pull-ups: 20x0kg
8. Decline Push-ups: 30x0kg

Up to 95kg on BPs now but R side still feeling very weak. Had a spot on the last set otherwise probably could have gone for about 7 reps in the first set. 48.75kg is the full stack on the cable station but had to drop back one plate to get a reasonable number of reps without holding the hands in together. L elbow still a bit low on the kickbacks.

[John]

Tuesday 25 September 2007

Rowing

Very low volume effort tonight. Need to start doing a bit of rowing again in readiness for BFL Forum Cardio Challenge starting this weekend.

• Warmup: 5:00.0 1355m 20spm
• 1000m: 3:36.8 23spm
• 500m: 1:29.1 44spm

First hard 500m since Takapuna competition. WTF couldn't I do that time up there? :(

[John]

Wednesday 26 September 2007

Legs

1. Row: 4x500m
2. Overhead Squats: 10x17.5, 8x40kg
3. Back Squats: 6x80, 3x100, 1x110, 2x120, 4x97.5kg
4. 45 Press: 10x300, 6x360, 5x400, 6x320kg
5. Leg Extensions: 10x110kg superset

[John]

Thursday 27 September 2007

Fran

21/15/9-rep rounds for time:

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

Time 9:49

Time a fortnight ago was 11:18. Just managed to get under my goal of 10 minutes. All thruster sets still broken. Will aim to get under 8:30 next time ... and do at least 15 reps on the first set of thrusters without a break.

• Row: 5:00.0 1235m 21spm
• Overhead Squats: 10x17.5, 10x30, 6x40, 10x30kg
• Decline Push-ups: 40x0kg

[John]

Friday 28 September 2007

Squats & Pull-ups

Just a short session Friday evening. Light work load after previous effort on Fran. Feels like a bit of a throat infection coming on again.

1. Warmup Row: 5:00.0 1212m 19spm
2. Overhead Squats: 10x17.5, 10x30, 8x40, 6x45kg
3. Front Squats: 10x57.5, 4x80, 4x80, 2x80kg
4. Overhand Wide-grip Pull-ups: 10x10, 8x20, 4+x30, 4+x30, 8x20, 12x10, 14x0kg
5. Decline Push-ups: 40x0kg (feet on 48cm box)

I did a warmup set of 22 unweighted pull-ups before the last set of front squats which didn't help the motivation on the last set. Still feel a bit unstable on the overhead squats once I get to 45kg. Hopefully I'll get better on this with perseverance.

[John]

Saturday 29 September 2007

Rowing

Want to start doing some longer distances for a few weeks to lean down a bit. Longer for me means like more than 500m . Another incentive is to get my first 1,000,000m free tee-shirt from Concept2. Got about 125km to go, which I should be able to knock out in about three weeks.

• Row: 5000m 20:56.3 21spm
• Row: 5000m 20:29.5 21spm

The first 5km this morning was a struggle :? . Cardio performance gets knocked for six when I have a bit of a cold.

[John]

Sunday 30 September 2007

Rest Day

Just one row this evening

• Row: 5000m 20:51.7 18spm

Started off at a leisurely 2:10 - 2:12 pace and gradually brought it back to about 2:04. Nice to see the decrease in stroke rate, which probably means better technique.