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I don't know what I'm doing but I know what I've done

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  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    Split Squats (4 x WS)

    Good Mornings (4 x WS)

    Chest Press (4 x WS)

    Pull Ups (4 x WS)

    Unilateral Hamstring Curls (3 x WS)

    Already know my glutes and hams will be feeling that tomorrow

    Post edited by Alf Veedersane on


  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    C2: 3 x 1000m @ 1.49.3/500m

    Decline Bench

    Seated Rows

    Hamstring Curls

    NG DB Bench



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    C2: 2 x 1500m @ 1.50.7/500m

    Pull Ups

    BB OHP

    Single Leg Extensions

    Seated Rows



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    C2: 6 x 500m @ 1.45.1

    Split Squats (4 WS)

    Pull Ups (4 WS)

    Good Mornings (3 WS)

    Time squeezed and might need to give rowing a miss on leg-focused day.

    Resting heart rate has been 10%+ above normal for a couple of weeks which coincided with the feeling sh*t but taking a while to head back in the direction of 100%



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    Bench

    T-Bar rows

    Hamstring Curls

    Chest press

    Tank was empty. Running on fumes



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  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    Lat Pulldowns (4 WS)

    DB Bench (4 WS)

    DB Chest-supported Row (4 WS)

    Leg Extension (3 WS)



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    Front Squat to 24" box (4 WS)

    Seated Chest Press (3 WS)

    Hamstring Curls (3 WS)

    T-Bar Rows (4 WS)

    Leg Extensions (3 WS)

    Starting to feel like the body is coming out of the molasses so will start back into the rowing this week.



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    C2: 4000m in 15.08

    Bench (to single at RPE 9, 4 B/O sets)

    Pull Ups (4 WS)

    Hamstring curls (4 WS)

    DB OHP (4 WS)

    Resting heart rate returned back to baseline after a little over 5 weeks more than 10% higher. Obviously had something, which would explain being fatigued. Anyway, that was the second best time I've done 4000m for though it was still 2s per 500m slower than PB

    Post edited by Alf Veedersane on


  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    C2: 3 x 1000m @ 1:50.5/500m

    Pull Ups (as many as possible in 10 mins)

    Seated Chest Press (4 WS)

    Leg Extensions (4 WS)

    Seated Low Row (4 WS)

    Restarting into rowing. Gonna take a couple of weeks building back up to get back into the programme proper.



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    C2: 2 x 1500m @ 1.52.2

    Front squats to box (4 WS)

    DB Bench (4 WS)

    Seated High Row (4 WS)

    Single-Leg Hamstring Curls (4 WS)

    Leg Extensions (4 WS)

    Pull Ups (3 WS)

    Lateral Raises (4 WS)

    Last few times I tried rowing, albeit at less than 100%, I gassed out. So just gonna work back to a place to start a programme from where I'm not gassing. It's the same as falling lifts...a bad habit you don't want in your head when you do need to push hard.

    Had more time today so did a bit more



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  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    C2: 6 x 500m (60s rests) @ 1:49.9/500m

    Bench

    Leg Extensions (4 WS)

    Lat Pulldowns (4 WS)

    Incline Bench (3 WS)

    Bench feeling decent enough. Only about 5kg off close grip PR.



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    C2: 3 x 1000m @ 1:49.6/500m

    Pull Ups (as many as possible in 10 mins)

    Hypertension (4 WS)

    Tricep Pushdown (4 WS)

    T-Bar Row (4 WS)



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    C2: 2 x 1500m @ 1.50.2

    Front squats to box (4 WS)

    Seated Press (4 WS)

    Leg Raises (4 WS)

    Single-Leg Hamstring Curls (4 WS)

    Pull Ups (4 WS)

    Did the rowing at lunchtime and the weights this evening. Took a small toll on the front squats but the bench was a bit lower too. Getting used to the bar in the front rack position again. Sucked absolute donkey balls the first week



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    C2: 6 x 500m

    Bench

    Leg Extensions (4 WS)

    T-Bar Rows (4 WS)

    Cable Tricep Pushdown (4 WS)



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    Played about with deadlifts

    Lat pulldown

    Hamstring curls

    Skullcrushers



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    C2: 6 x 500m @ 1:45.8

    Front squats to box

    Hamstring curls (4 WS)

    BB OHP (4 WS)

    High Row (plate-loaded,4 WS)

    Was seriously considering sacking off the rowing because was just f*cking tired after cross country commute this morning but got through it ok.

    Front squats didn't suck donkey balls after, for a change.



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    Bench - up to heavy treble then backoffs

    Lat pulldowns (4 WS)

    Leg Extensions (4 WS)

    Chest press (4 WS)

    Squeezed that into short lunch session



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    C2: 3 x 1000m @ 1:49.5

    Weighted Pull-ups (+10kg, AMRAP in 10mins)

    Leg Extensions (4 WS)

    DB Bench (4 WS)

    Chest-Supported DB Row (WS)



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    DB Lunges (5 WS)

    Ab Rollouts (5 WS)

    Skullcrushers (4 WS)

    Hip Thrusts (4 WS)

    Cable Lat Pullover (4 WS)

    No rowing- back niggle.

    Got cramps in ab muscles lying down on bench for skullcrushers because of the rollouts. Ugh



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    Bench

    Hamstring Curls (4 WS)

    Chest Press (4 WS)

    Lat Pulldowns (4 WS)

    Had all of the DOMS from lunges, hip thrusts and an rollouts. Actually skullcrushers as well. Lat pulldowns the only movement that didn't feel weak.



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  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    Weighted Pull Ups (AMRAP in 10 mins @ BW+5kg)

    Leg Extensions (4 WS)

    Chest Press (4 WS)

    T-Bar Row (4 WS)

    1 rep off what I've done with BW pull ups with the 5kg added so move up next time



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    C2: 2 x 1500m @ 1.50.0

    Reverse Lunges with DBs (4 WS)

    Seated Rows (4 WS)

    DB OHP (4 WS)



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