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
C2: 3 x 1000m @ 1.49.3/500m
Decline Bench
Seated Rows
Hamstring Curls
NG DB Bench
C2: 2 x 1500m @ 1.50.7/500m
Pull Ups
BB OHP
Single Leg Extensions
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%
Bench
T-Bar rows
Chest press
Tank was empty. Running on fumes
Lat Pulldowns (4 WS)
DB Bench (4 WS)
DB Chest-supported Row (4 WS)
Leg Extension (3 WS)
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.
C2: 4000m in 15.08
Bench (to single at RPE 9, 4 B/O sets)
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
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.
C2: 2 x 1500m @ 1.52.2
Front squats to box (4 WS)
Seated High Row (4 WS)
Single-Leg Hamstring Curls (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
C2: 6 x 500m (60s rests) @ 1:49.9/500m
Incline Bench (3 WS)
Bench feeling decent enough. Only about 5kg off close grip PR.
C2: 3 x 1000m @ 1:49.6/500m
Hypertension (4 WS)
Tricep Pushdown (4 WS)
T-Bar Row (4 WS)
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
C2: 6 x 500m
Cable Tricep Pushdown (4 WS)
Played about with deadlifts
Lat pulldown
Hamstring curls
Skullcrushers
C2: 6 x 500m @ 1:45.8
Front squats to box
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.
Bench - up to heavy treble then backoffs
Lat pulldowns (4 WS)
Chest press (4 WS)
Squeezed that into short lunch session
C2: 3 x 1000m @ 1:49.5
Weighted Pull-ups (+10kg, AMRAP in 10mins)
Chest-Supported DB Row (WS)
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
Hamstring Curls (4 WS)
Chest Press (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.
Weighted Pull Ups (AMRAP in 10 mins @ BW+5kg)
1 rep off what I've done with BW pull ups with the 5kg added so move up next time
C2: 2 x 1500m @ 1.50.0 Reverse Lunges with DBs (4 WS) Seated Rows (4 WS) DB OHP (4 WS)
C2: 7 x 500m (60s rests) @ 1:45.6/500m
DB Bench (5 WS)
Seated Row (5 WS)
Seated Press (4 WS)
Double Leg Hamstring Curl (4 WS)
C2: 4 x 1000m @ 1:50.4
Weighted Pull-ups (+7.5kg, AMRAP in 10mins)
Extra round of rowing. Starting to feel the fitness build again. Was right to ease into it and judge by feel. No rush...just keep building the engine.
The range of motion in the hip thrust machine here is nice...hit the glutes hard. But the strap digs right in. Still, better than a bar on your bawbag
C2: 2 x 1500m (3 min rest) @ 1:49.6/500m Front Squats to box (4 WS) Pull Ups (4 WS) Hip Thrusts (4 WS) Out of time so no pressing today
Bench BB OHP (4 WS) Leg Extensions (4 WS) T-Bar Row (4 WS) Pec Deck (4 WS) 2000m on C2
C2: 7 x 500m @ 1:46.4/500m
Pull Ups: +10kg AMRAP in 10 mins
Hamstring Curls (4 WS e/s)
Front Squats to box (4 WS) DB Bench (4 WS) Hip Thrusts (4 WS) Pull Ups (4 WS) Lateral Raises (4 WS) Taking it handy on the back. Went to doc last week because it didn't feel like muscle pain. Anyway, said muscles were tonic as bejaysus so got an NSAID gel and told to get myself to a physio. Rowing sidelined for a week or two.
Quick lunch session:
Hamstring Curls - both legs (4 WS)
DB Chest-supported Rows (4 WS)
Pull Ups (AMRAP w/ 10kg in 10 mins)
Bench (up to 5RM, then back off
Nordic Curls (4 WS)
DB Single Arm Rows (4 WS)
