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

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Comments

  • #2912
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    Weighted Pull Ups: Sets of 5 to max set of 3-5 @ 25kg x 4, BWx19
    Incline Bench: 4 WS
    Leg Extensions: 4 WS e/s 
    Nordic Curls: 4 WS
    Hip Abduction: 4 WS
    Pec Deck: 4 WS



  • #2913
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    Bench: 4 WS
    Lat Pulldowns: 4 WS
    Lateral Raises: 4 WS
    Leg Press: 4 WS
    Pec Deck (plated): 4 WS
    Hip Thrusts: 4 WS



  • #2914
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    C2: 5 x 1,000m (2-min rests) @ 1.52.7/500m
    BW Pull Ups: 6 WS
    Upright Rows: 6 WS
    Seated Rows: 4 WS

    Haven't been on the erg since January. Possibly should continue to rest the back but got impatient and MRI next week. Felt ok during the pieces. Thought a pace of 1:55-2:00/500m would be realistic but was comfortable enough at 1:52.7. If nothing else, the gas tank is ok. Return to football probably helped.



  • #2915
    Dtp1979
    Registered Users, Registered Users 2 Posts: 12,922 ✭✭✭✭Dtp1979


    what are you benching these days?



  • #2916
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    Incline DB Bench: 4 WS (9, 9, 9, 9)
    DB CS Row: 4 WS (35s x 10, 10, 10, 12)
    Lat Pulldowns: 4 WS (80 x 12, 12, 12, 13)
    Standing Chest Press (NG): 4 WS (+50 x 12, 12, 12,

    Football later.



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  • #2917
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    https://www.boards.ie/discussion/comment/123321538#Comment_123321538

    Haven't barbell benched much lately until a couple of recent sessions where I started doing what was in the start of a programme on the basis that 100kg was the max. Not entirely sure what I could actually max.



  • #2918
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    SL Leg Press: 4 WS e/s
    Hip Abduction: 4 WS
    Leg Extensions: 4 WS e/s 
    Nordic Curls: 4 WS



  • #2919
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    C2: 3 x 4-mins (2-min rests) @ 1:50.7
    Seated High Row: 4 WS
    DB Bench: 4 WS
    Upright Rows: 5 WS
    Reverse Wrist Curls: 4 WS
    Lat Pulldowns    : 5 WS
    Incline Bench: 4 WS
    Tricep Pushdown: 4 WS e/s

    Rowing rate was only 1.1s off what I was at before I stopped for 2 months. Wasn't great then but at least not far off. Easing back into to see how the back likes it. MRI today



  • #2920
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    Incline Bench: 4 WS (
    Pull Ups: 5 sets of 5 to top set @ +25kg x 4 , BWx20
    Tricep Pushdown: 3 WS

    Short lunch sesh. Football this evening.



  • #2921
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    C2: 3,000m
    Bench: 4 WS
    Leg Extensions: 4 WS e/s

    Quick holiday gym sesh in a tiny hotel gym.



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  • #2922
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    C2: 2 x 1,500m
    Leg Extensions: 4 WS e/s
    Nordic Curls: 4 WS
    Side Bends: 4 WS
    Hip Abduction: 4 WS
    Hip Adduction: 4 WS
    Incline Bench: 3 WS



  • #2923
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    Weighted Pull Ups: Sets of 5 @ 5, 10, 15, 20, 25kg x 3, 27.5kg x 3, BW x 19
    Spoto Press: 4 WS
    Tricep Pushdowns: 4 WS
    Seated Row: 4 WS

    Bit of Spoto to clean the rust off the bench

    Got the MRI results…mild disk bulge at L3-L4, L4-L5 and L5-S1 - that's from the report, have to chat with GP and waiting for physio appointment to see what's next and what it might rule out. Yay…



  • #2924
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    Incline Bench: 4 WS
    Leg Extensions: 4 WS e/s
    Pull Ups: 10 mins AMRAP
    Hip Abduction: 4 WS
    Hip Adduction: 4 WS
    Plated Row: 4 WS
    Pec Deck: 3 WS



  • #2925
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    Bulgarian Split Squat: 4 WS e/s
    Curls: 4 WS e/s
    DB Bench: 4 WS
    Lat Pullover: 4 WS

    Bit of treadmill at 6.5% for a brisk one.



  • #2926
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    Lat Pulldowns: 5 WS
    SL Hamstring Curls: 4 WS e/s
    DB OHP: 4 WS
    Lateral Raises: 4 WS

    Lots of cable rotations and pallof presses. Bit more treadmill at 6.5% for a brisk one.



  • #2927
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    Spoto Press: 4 WS
    Seal Rows: 4 WS
    Tricep Pushdown: 4 WS
    Hip Abduction: 4 WS
    Hip Adduction: 4 WS
    Leg Extensions: 5 WS e/e

    Lots of cable rotations, pallof presses, planks



  • #2928
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    Seal Rows: 4 WS
    Tricep Pushdowns: 4 WS
    Nordic Curls: 4 WS
    Leg Extensions: 4 WS e/s
    Pallof Press: 4 WS e/s
    Cable Rotation: 4 WS e/e



  • #2929
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    07/05/2025

    Lat Pulldowns: 4 WS
    Reverse Flys: 4 WS
    Seated Rows: 4 WS
    DB NG Bench: 4 WS
    Pallof Press: 4 WS e/s



  • #2930
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    9/05/2025

    Incline Bench: 4 WS
    Lat Pullover: 4 WS
    Face Pulls: 4 WS
    Tricep OH Extension: 4 WS
    Pallof Press: 4 WS

    Football later



  • #2931
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    12/05/2025

    Hip Thrusts: 4 WS
    Weighted Deadbugs: 4 WS
    Side Planks: 4 WS e/s
    Cable Rotations: 4 WS e/s

    Took more out of me than I expected.



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  • #2932
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    13/05/2025

    Weighted Deadbugs: 4 WS
    Planks: 10 x 30s work/15s rest
    NG Pull Ups: 4 WS
    Angled Pallof Press: 4 WS e/s

    Bit of stepmill action.



  • #2933
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    Bench: Worked up to max, 3 sets at 80%
    Lat Pullovers: 4 WS
    Hip Abduction: 4 WS
    Hip Adduction: 4 WS

    Quick lunchtime sesh



  • #2934
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    18/05/2025

    Went to physio on Friday about the mildly bulging disks and what to do so one thing is a lot of warming up before any rowing. Core and mobility work in general.

    Warm up: Cat/camel, deadbugs, side planks, glute bridges, rotations (x 1,000,000)

    C2: 3 x 1,000m (2-min rests) @ 1:53.5/500m
    Suitcase Carries: 4 WS e/s
    Leg Extensions: 4 WS e/s
    OH Tricep Extensions: 4 WS
    Lateral Raises: 4 WS
    Pallof Press: 3 WS e/s

    The morning after, the back wasn't feeling much of an after-effect from rowing. Didn't go all out as i didn't want the fatigue to cause technique to break down. Hoping that any residual feeling is just because I haven't rowed in quite a while but i had felt it a lot more this past while.



  • #2935
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    19/5/2025

    Pull Ups: 6 WS
    Reverse Lunges: 4 WS
    Cable Rotations: 4 WS e/s
    Seal Rows: 4 WS



  • #2936
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    21/5/2025

    Standing Chest Press: 4 WS
    Low Rows: 4 WS
    DB Flyes: 4 WS e/s
    Lat Pulldowns: 4 WS



  • #2937
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    26/05/2025

    Core warm up

    C2: 3 x 1,000m (2-min rests) @ 1:50.9/500m
    Leg Extensions: 4 WS e/s
    Chest Press: 4 WS
    Lat Pullovers: 4 WS



  • #2938
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    27/05/2025

    Back no worse after rowing the night before (and to now)


    Bench: Up to single, then 4 WS
    Pull Ups: 5 WS
    Hamstring Curls: 4 WS
    Hip Abduction: 4 WS
    Pallof Press: 3 WS e/s



  • #2939
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    31/05/2025

    Core warm up
    Incline Bench: 4 WS
    Pull Ups: 7 WS
    Leg Extensions: 5 WS
    Lateral Raises: 4 WS e/s

    Back had been feeling good of late and out of nowhere, a nerve started acting up. Struggled to bend, let alone tie shoelaces for 2 days. Better again. Core warm up definitely helped



  • #2940
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    3/6/2025

    Seal Rows: 4 WS
    Tricep Pushdowns: 4 WS
    Leg Extensions: 4 WS e/s
    Hip Abduction: 4 WS
    Hib Adduction: 4 WS
    Face Pull: 4 WS



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  • #2941
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,782 ✭✭✭✭Alf Veedersane


    4/6/2025

    Bench: Sets of 5 @6, @7, @8, then -10% x 2 x 5, -10% x @9
    Pull Ups: 8 WS (10+)
    Hamstring Curls: 5 WS e/s
    Hip Abduction: 4 WS
    DB Flyes: 4 WS



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