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

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    #2762
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭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


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    #2763
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭Alf Veedersane


    C2: 3 x 1000m @ 1.49.3/500m

    Decline Bench

    Seated Rows

    Hamstring Curls

    NG DB Bench



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    #2764
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭Alf Veedersane


    C2: 2 x 1500m @ 1.50.7/500m

    Pull Ups

    BB OHP

    Single Leg Extensions

    Seated Rows



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    #2765
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭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%



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    #2766
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭Alf Veedersane


    Bench

    T-Bar rows

    Hamstring Curls

    Chest press

    Tank was empty. Running on fumes



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    #2767
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭Alf Veedersane


    Lat Pulldowns (4 WS)

    DB Bench (4 WS)

    DB Chest-supported Row (4 WS)

    Leg Extension (3 WS)



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    #2768
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭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.



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    #2769
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭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


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    #2770
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭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.



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    #2771
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭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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    #2772
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭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.



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    #2773
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭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)



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    #2774
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭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



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    #2775
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭Alf Veedersane


    C2: 6 x 500m

    Bench

    Leg Extensions (4 WS)

    T-Bar Rows (4 WS)

    Cable Tricep Pushdown (4 WS)



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    #2776
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭Alf Veedersane


    Played about with deadlifts

    Lat pulldown

    Hamstring curls

    Skullcrushers



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    #2777
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭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.



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    #2778
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭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



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    #2779
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭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)



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    #2780
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭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



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    #2781
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭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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    #2782
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭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



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    #2783
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭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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    #2784
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭Alf Veedersane


    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)



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    #2785
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭Alf Veedersane


    C2: 4 x 1000m @ 1:50.4

    Weighted Pull-ups (+7.5kg, AMRAP in 10mins)

    Hip Thrusts (4 WS)

    DB Bench (4 WS)

    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



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