October - November 2007

[John]

Monday 1 October 2007

Chest & Arms

1. Warmup Row: 500m 1:52.5 23, 500m 1:37.9 31spm
2. Flat BB Press: 10x60, 6x80, 3x90, 5x95, 5x95, 4x95, 7x85kg
3. Incline BB Press: 3x75, 4x70kg
4. Incline DB Flys: 10x14, 10x16kg
5. EZ-bar Preacher Curls: 10x27.5, 6x37.5, 1x42.5, 5x50, 4x50, 4x50kg
6. Hammer Curls: 10x20kg superset
7. Triceps Rope Press-downs: 6x46.25, 7x43.75,
8. Kickbacks: 6x20, superset, 10x16kg (L only)
9. Pull-ups: 22
10. Decline Push-ups: 45 (40-cm box)

[John]

Tuesday 2 October 2007

Rowing

5km

[John]

Wednesday 3 October 2007

Shoulders

1. Warmup Row: 2x500m
2. Seated DB Shoulder Press: 10x16, 8x20, 4x24, 2x28, 10x30, 9x30, 7x30, 6x32kg
3. DB Front Raises: 12x10kg
4. DB Lateral Raises: 12x10kg
5. Overhead Squats: 12x17.5
6. Thrusters: 10x42.5, 10x42.5, 10x42.5kg

Finally made three full working shoulder press sets at 30kg. Overhead squats were a bit shaky at 30kg, so abandoned them.

Thrusters exhausting as usual. Will have another crack at Fran on Sunday with John, one of the trainers from the gym. Scary man ... he's half my age and twice as strong! What have I let myself in for :(

[John]

Thursday 4 October 2007

Rowing

1. 5000m: 20:15.8 20spm
2. 2000m: 8:03.7 19spm

Did some more 42.5kg thrusters at gym before going home to do the rowing. 12 reps before breaking.

[John]

Friday 5 October 2007

Rowing

1. 5000m: 20:39.1 18spm
2. 1000m: 3:38.1 26spm
3. 5000m: 21:07.1 17spm
4. 1000m: 3:45.0 21spm

[John]

Saturday 6 October 2007

Rowing

1. 1000m: 3:51.5 21spm
2. 2000m: 7:43.8 22spm
3. 2000m: 8:10.9 20spm
4. 5000m: 22:24.6 15spm
5. 3100m: 14:12.6 16spm

Over 800 Calories expended according to Concept 2's calculations. Surely that's burnt some fat :?

Motivation to clock up longer distances is that looming 1,000,000-metre milestone. Just 70km away now. Kept the pace gentle-as to conserve energy for Fran tomorrow

[John]

Sunday 7 October 2007

Rowing, Shoulder Rehab, 'Fran'

Really enjoyed each of these sessions done throughout the day :D

• Rowing: 1000m 3:33.3 26spm
• DB External Rotations: 4x10x10kg negatives against knee on bench
• Cable Internal Rotations: 4x10x6.25kg(?) elbow high
• Cable External Rotations: 4x10x3.75kg(?) elbow high
• Prone Trap DB Raises: 10x3kg, 3x10x4kg
• Scapular Wall Slides: 2x10 facing out, 2x10 facing in
• Easy Warmup Row: 500m
• Fran: 21, 15, 9 x (42.5kg Thrusters + Pull-ups)
  Times: JR=8:01, JD=7:35
• Rowing: 2000m 7:45.8 22spm

Shoulder's been a bit dicky in recent days and I realize that I've been neglecting rehab work, so spent some quiet time at the gym on it this afternoon.

It was great to do Fran with John D rather than look like a loonie doing it by myself. Met both my goals of (a) doing at least 15 thrusters without a break in the first set and (b) bringing previous PR of 9:49 down to under 8:30. Will aim for 7:15 next time and 18 thrusters unbroken

Bought some chalk at HangDog Rock Climbing to help with deadlifts.

Onwards and upwards to the million metre mark for rowing. Taking things very slow and steady but hope to hit the mark sometime next weekend :)

[John]

Monday 8 October 2007

Rowing

• 5000m: 20:22.9 24spm
• 5000m: 21:03.8 22spm
• 2000m: 7:52.6 23spm
• 2000m: 8:32.6 23spm
• 1000m: 3:52.4 27spm
• 500m: 1:45.9 33spm

Calorie estimate = 1007

[John]

Wednesday 10 October 2007

Legs

Yesterday (Tuesday) was a complete 'do nothing' day. Not intentionally, but I forgot a dinner appointment we had No time to get to the gym.

1. Back Squats: 10x60, 6x80, 6x100, 6x100, 6x100, 2x120, 6x100kg
2. Incline Press: 6x320kg
3. DB Lunges: 20x16, 12x20, 12x30, 12x30, 12x30kg reps on alternate legs
4. Seated Calf Machine: 10x40, 6x60, 6x80, 6x80, 6x80kg

Did some rowing to keep on track for reaching the million-metre target by the weekend:

• Afternoon:
• 5000m: 20:43.1 20spm
• 500m: 1:42.9 32spm
• 500m: 2:00.3 24spm
• Evening:
• 2000m: 7:43.5 23spm

[John]

Thursday 11 October 2007

Rowing

• 2000m: 7:45.2 24spm pre-breakfast
• 2000m: 8:28.0 16spm evening
• 1000m: 3:51.6 22spm
• 5000m: 20:10.9 21spm
• 2000m: 8:03.7 21spm
• 2000m: 8:26.2 18spm
• 1000m: 3:44.6 26spm

[John]

Friday 12 October 2007

Rowing (again!)

• 1000m: 3:54.5
• 4000m: 16:56.7
• 2000m: 8:06.5
• 2000m: 8:01.7
• 2000m: 8:12.7

[John]

Saturday 13 October 2007

Rowing

• BFL-style HIIT:20:00.0 4711m
• 2000m: 8:11.9
• 2000m: 8:09.6
• 2000m: 8:07.9
• 2000m: 8:29.0
• 2000m: 8:25.3
• 4000m: 17:21.2
• 100m: 16.0

Finally completed my first 1 million metres rowing! I feel a few days' rest coming on

[John]

Monday 15 October 2007

'Jackie'

1. Row: 1000m
2. Thrusters: 50x20kg
3. Pull-ups: 30
   Time: 8:19

'Jackie' is one of the CrossFit benchmark workouts. Never done it before but was hoping to get under 8 minutes. Might have been closer to that if the rowing machine hadn't been on the opposite side of the gym from the barbells Goal for next time is under 7:45.

Rowing

• 1000m: 3:48.6
• 500m: 2:06.0

[John]

Tuesday 16 October 2007

Not Much at All!

The least said about the workout in the evening the better. No strength! A little bit of rowing done at gym and at home in the evening:

• 1000m: 3:44/4 25spm
• 1000m: time not logged
• 500m: 1:43.4 27spm
• 500m: 1:33.1 37spm
• 1minute 247m 34spm

The 1-minute distance test was abandoned about two-thirds of the way through - but I'll take the distance for the BFL Cardio Challenge points

As for the shoulders workout that I abandoned ... "I'll be back (tomorrow)"

[John]

Wednesday 17 October 2007

Shoulders

1. Seated DB Press: 10x16, 8x20, 4x24, 2x28, 9x30, 7x30, 7x30, 6x32kg
2. Front DB Raises: 10x12, 10x12kg
3. Lateral DB Raises: 10x12, 10x12kg
4. Smith Machine Seated Press: 10x40, 6x50, 3x60kg
5. Seated Bent Over Rear DB Raises: 10x7, 10x9, 8x12kg

Unable to increase on the heavy seated presses but a vast improvement on attempt the previous night.