Double whammy of gastroenteritis last week and a bad chest infection both sides today - though pretty sure I had the latter the same time as I was being wrung out by the gastro anyway. Won't be training this week either.
I must sell an e-book on the new Gastro Diet...how to lose 12 pounds in 4 days.
First time in the gym in 3 weeks. Chest infection became pneumonia and was sent to A&E. Gas tank has been emptied so I'm not gonna be ready to do the IIRC in January. Well, I could and be nowhere near where I should be and be annoyed.
C2: 3,000m very easyBack Extensions: 3 setsLat Pulldowns: 3 setsChest Press: 3 setsLeg Extensions: 3 setsOne-arm Cable Rows: 3 sets Tricep Extensions: 3 sets
All fairly light. Time will tell if any of that was a good idea.
C2: 3 x 4-mins w/ 2-min rests @ 1.49.7/500mHamstring Curls: 4 WSChest Press: 4 WSSeated Row: 4 WSLeg Raises: 4 WSTricep Extensions: 4 WS
Dipped the toe back on the rowing. Only 3 intervals to test it out. Last interval was 2 secs per 500m slower than the first two. Gas tank is a way off. Will take between now and the end of the year to try get back to where I was. So I'll go into January either 8 or 12 weeks away from a 2k test. Hopefully.
C2: 2 x 6-mins w/ 3-min rests @ 1.51.7/500m
Rate was 3s per 500m slower on the second interval #gastank
C2: 6 x 2-mins w/ 1-min rests @ 1.47.5/500mPec Deck: 5 WS (15, x12, x10, x8, x6)
Quick lunchtime sesh between meetings
C2: 3 x 4-mins w/ 2-min restsBox Squat: 4 WS Tricep Pushdowns: 4 WSChest-supported DB Rows: 4 WSLateral Raises: 4 WS
Think I'd managed to convince myself the gas tank would recover a lot quicker than it is. Fingers crossed it's not too much longer though.
Squats felt strong. Stronger than they should.
Bench: 4 WSPull ups: 10 mins, AMRAPLeg Extension: 4 WS
Bench: Worked up to single @9, then 3 sets @9 with 85% to setPull Ups: AMRAP in 10 minsTricep Kickbacks: 4 WSDB Curls: 4 WSLeg Extensions: 4 WS
Hamstrings still in bits after box squats the other day
DB Bench: 4 WSBox Squat: 4 WSSeated Low Row: 4 WSLateral Raises: 4 WSLat Pulldowns: 4 WS
Last days top set on (20") box squats was second of four working sets today.
C2: 3 x 4-mins @ 1.53.0Box squats: 4 WS Lat Pulldowns: 4 WS Chest Press: 4 WS
Combo of not getting to train much and underestimating the recovery of the gas tank after pneumonia...so I'm just gonna train and get there when I get there.
Box squats were my heaviest yet, which was a surprise given how my quads were off the C2.
C2: 5km managed by HRBB OHP: 5 WSHanging Leg Raises: 4 WS (4x12)RDLs: 5 WS DB Rows: 5 WS DB Curls: 4 WS
Just getting some mileage on the C2.
C2: 3 x 4-min @ 1.52.7 Chest Press: 4 WS Lat Pullovers: 5 WSLeg Press: 4 WS
Heart rate told one story and my lungs told another on the C2. Just gotta keep plugging away until the lungs come back to where the heart is.
23/12/24
C2: 6 x 2-min @ 1.47.3RDLs: 4 WS (4x10)Lateral Raises: 4 WS (4 x 12)Hamstring Curls: 4 WS (12-15 reps)Pec Deck: 4 WS
27/12/24
C2: 3 x 4-mins @ 1.51.8Lat Pulldown: 4 WS (10-12)Seated Hip Abduction: 4 WS (15-18)Fixed Incline Bench: 4 WS (10-15)Leg Extensions: 4 WS (15-18)
Instead of trying to row at a pace I think I should be able to, I'll just try bring the average pace down a little each time just to create the mentality that it's getting better and not to consider how far off my peak in October.
C2: 2 x 6-mins @ 1.52.6Box Squats: 4 WSLateral raises: 4 WSSeated Low Row: 4 WS
Quick sesh
C2: 5,000m keeping HR < 90% (2:00/500m)Pull Ups: 10 mins AMRAP BB OHP: 4 WS (40 x 10, 8, 8, 8)Leg Extensions: 5 WS (35 x 5 x 15)Lateral Raises: 5 WS
C2: 3 x 4-mins @ 1.51.0 [4.29>Z5 ~ 7.22> Z4]DB Bench: 4 WS DB Chest-supported Rows: 4 WS Upright Rows: 4WS Hamstring Curls: 4 WS
C2: 3 x 4-mins @ 1.51.6 EZ Bar Skullcrushers: 4 WS
Quick lunchtime sesh. Will keep bringing 500m rate down before adding another round in and then get to where I started my last proper training block.
C2: 6 x 2-mins @ 1.46.7 [3:41>Z5 ~ 9:42> Z4]Machine CS Row: 4 WSPec Deck: 4 WSHip Thrusts: 4 WS (+80 x 4 x 8)NG Pull Ups: 10 mins AMRAP (64)Tricep Extensions: 4 WSCalf Raises: 4 WS (+90 × 4 x 12)
C2: 5,000m based keeping HR < 90 %(1:58.8/500m)Lateral Raises: 5 WS
C2: 3 x 4-mins @ 1.50.2Incline Bench: 4 WS RDLs: 4 WS (Lat Pulldowns: 4 WS
C2: 6 x 2-mins @ 1.51.1 Lat Pullovers: 5 WS
C2: 2,000mSeated Rows: 4 WS (60/70 x 12-15)DB Bench: 4 WS (37.5x5, 35x4, 30x10,8)Single-leg Hamstring Curls: 4 WSNG Pull ups: 8 WS Front Raises: 6 WS 45-deg Leg Press: 4 WS
Funny one. Felt drained as f**k. Oh well. Had been going alright lately so back on the bike the next time.
Box Squat: 6 WS DB Tricep Extensions: 6 WS Lateral Raises: 4 WS (14 x 12-15)
Lunchtime sesh so made the most of the half hour. Pushed on with the box squats. Felt stronger than doing them after the C2. Quelle surprise.
C2: 6 x 2-mins @ 1.46.0Pec Deck: 4 WS Hamstring Curls: 4 WS DB Chest-supported Rows: 4 WS Facepulls: 4 WS
C2: 3 x 4-mins @ 1.49.3 [2.44>Z5 ~ 7.51> Z4]Lat Pulldown: 4 WS (10-12)Hip Thrusts: 4 WS (8-10)Pec Deck: 4 WS (12-15)SL Hamstring Curls: 4 WS e/s (10-12)DB Tricep Extensions: 4 WS (12-15)
Getting closer to where I was. Need to see similar progression with the next 5 interval sessions and I might be ready to get into the main training block.
C2: 2,500mRDLs: 4 WS EZ Skullcrushers: 4 WS DB CS Rows: 4 WS Tricep Kickbacks: 3 WS
Split Squats: 4 WS Pull Ups: 8 WS Chest Press: 4 WS
10-yo pointed out my left quads - the bionic hip side - was less gain-tastic than my right so back to single leg work
EZ Bar Curls: 4 WS Reverse Flys: 4 WS DB Incline Bench: 4 WS Seated Rows: 4 WS Leg Extensions: 4 WSBB OHPs: 4 WS Seated Calf Raises: 4 WS
C2: 2 x 6-mins @ 1.51.0 Bench: 4 WS Lat Pulldown: 4 WS Leg Extensions: 4 WS Tricep Pushdowns: 4 WS
Back has been at me...muscular. Gonna go get an MRI done to make sure cos doc sent me to physio and it hasn't really helped. Left my shoulder injury too long and that wasn't helpful so just want to rule out anything.
