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

Alf Veedersane · 27-12-2025 11:55AM

24/11/2025

DB Bench: 5 WS
DB Curls: 5 WS
Hip Abduction: 4 WS
Hip Adduction: 4 WS
Plate-loaded Rows: 4 WS
OH Tricep Extension: 4 WS

Alf Veedersane · 31-12-2025 10:02AM

26/11/2025

Assault Bike: 4 x 50 kcals / 2.5 mins rest (@ 19.5 kcals/min)
Weighted Pull Ups: 6 WS (+10kg x 6, 7, 8, 8, 8, 8)
BB OHP: 6 WS (sets of 6)
Front Squat to Box: 4 WS (w/ 80kg)
Hanging Leg Raises: 4 WS

Alf Veedersane · 31-12-2025 10:05AM

28/11/2025

Assault Bike: 2 x 100 kcals (@ 18.5 kcals/min)
Seated Row: 5 WS
Tricep Pushdowns: 4 WS
Hip Thrusts: 4 WS
Reverse Flyes: 4 WS
DB Skullcrushers: 4 WS

Alf Veedersane · 31-12-2025 10:12AM

30/11/2025

Assault Bike: 10 mins, 177 kcals
Incline Bench: 4 WS (65kg x 6-8)
Weighted Pulls Ups: 4 WS (+22.5kg x 4 x 5)
Front Squat to Box: 4 WS (w/ 82.5kg)
Lateral Raises: 4 WS

Last session of the year. Started the year thinking I'd be 18 days out from indoor rowing nationals now but the back has stopped that. Perhaps the extended rest and the core work in the meantime will have helped.

Aim was to get to the gym 3 times a week, 156 for the year. Fell one short but given how much of a sh*tshow November was with people being in hospital, I'll take that. It also doesn't include being back playing sawker, which I wouldn't have had on the cards this time last year.

Alf Veedersane · 02-01-2026 01:24PM

2/1/2026

BB OHP: 6 WS
Pull Ups: 6 WS
Hanging Leg Raises: 6 WS
WG Seated Rows: 4 WS
Lateral Raises: 4 WS

Alf Veedersane · 06-01-2026 04:27PM

3/1/2026

Assault Bike: 15 mins, 272 kcals
DB Bench: 4 WS
DB Curls: 4 WS
Hip Abduction: 4 WS
Hip Adduction: 4 WS
Lat Pulldown: 4 WS

Alf Veedersane · 06-01-2026 04:31PM

5/1/2026

Front squat to box: 4 WS (heaviest set: 100 x 5)
DB Curls: 5 WS
Hanging Leg Raises: 5 WS
DB Incline Bench: 4 WS
DB Chest-supported Row: 4 WS

The 'box' is a bench with a 10kg plate. Physio said, after the hip op, that it would be better to not be going below parallel for the lifespan of the hip. So it's above but not by a lot.

Alf Veedersane · 08-01-2026 04:53PM

7/1/2026

Hamstring Curls: 4 WS
Hip Thrusts: 4 WS
Close-Grip Seated Row: 4 WS
DB Bench: 5 WS (sets of 15/12/10/8/5 with 25s, 27.5s, 32.5s, 35s. 37.5s)
Ab Rollouts: 4 WS

Alf Veedersane · 11-01-2026 10:39PM

10/1/2026

Assault Bike: 15 mins, 279 kcals
Incline Bench: 4 WS (67.5kg x 5-8)
Weighted Pull Ups: 4 WS (+20kg x 6, 6, 6, 5)
Front Squat to Box: 4 WS
Hanging Leg Raises: 4 WS

Was curious what the assault bike looked like on the HRM. Front squats in the same session as the assault bike…no bueno.

Screenshot_20260110-191640_Polar Flow1.jpg

Alf Veedersane · 16-01-2026 10:06AM

12/1/2026

Seal Row: 4 WS (85kg x 8-10) + dropset
DB OH Tricep Extensions: 4 WS + dropset
Hip Thrusts: 4 WS
DB OHP: 4 WS

Ho hum cardio

Alf Veedersane · 16-01-2026 10:09AM

14/1/2026

T-Bar Row: 4 WS
DB Bench: 4 WS
DB Curls: 4 WS
Hamstring Curls: 4 WS
Facepulls: 4 WS

Alf Veedersane · 19-01-2026 02:56PM

17/1/2026

Assault Bike: 15 mins, 281 kcals
DB Bench: 4 WS (37.5kgs x 5-8)
Weighted Pull Ups: 4 WS (+15kg x 8, 8, 9, 8)
Hip Abduction: 4 WS
Hip Adduction: 4 WS

Alf Veedersane · 19-01-2026 02:57PM

19/1/2026

Front squat to box: 4 WS (heaviest set: 102.5 x 5)
Hanging Leg Raises: 4 WS
DB Incline Bench: 4 WS
DB Chest-supported Row: 4 WS

Alf Veedersane · 27-01-2026 02:34PM

21/1/2026

Lat Pulldowns: 4 WS
Tricep Pushdowns: 4 WS
DB Bench: 5 WS (sets of 15/12/10/8/6 with 25s, 27.5s, 30s, 32.5s, 35s)
Leg Press: 4 WS

Alf Veedersane · 27-01-2026 03:59PM

23/1/2026

Assault Bike: 15 mins, 282 kcals
Bench: 5 WS (80kgs x 5-7)
DB Curl: 5 WS (+15kg x 8, 8, 9, 8)
Nordic Curls: 4 WS
Plate-loaded Low Rows: 4 WS

Alf Veedersane · 27-01-2026 05:13PM

26/1/2026

Assault Bike: 15 mins, moderate
Bench: 5 WS (82.5kgs x 5s)
Pull Ups: 7 WS (sets of 10)
Hip Thrusts: 4 WS
Lateral Raises: 4 WS

Alf Veedersane · 29-01-2026 01:34PM

28/1/2026

Straight-arm Pulldowns: 4 WS
Bench: 5 WS (15, 12, 10, 8, 6 reps)
Ab Rollouts: 4 WS
Assault Bike: 15 mins
Hip Adduction: 4 WS
Hip Abduction: 4 WS

Alf Veedersane · 03-02-2026 04:05PM

31/1/2026

Assault Bike: 15 mins, 273 kcals
Incline Bench: 4 WS (70kgs x 5s)
DB Curls: 4 WS
Seal Row: 4 WS
Seated Low Row: 4 WS

Alf Veedersane · 03-02-2026 04:07PM

2/2/2026

DB Bench: 4 WS + dropset
DB Curls: 5 WS
Lat Pulldown: 4 WS
Lateral Raises: 15 mins
Hamstring Curls: 4 WS
Assault Bike: 4 WS

Alf Veedersane · 09-02-2026 06:08PM

4/2/2026

Seated Hamstring Curls: 4 WS
Tricep Pushdowns: 4 WS
Air Bike: 15 mins
T-Bar Rows: 4 WS
DB OHP: 4 WS (w/ 22.5s)

Alf Veedersane · 09-02-2026 06:09PM

7/2/2026

Bench: 5 WS (5x5 @ 82.5)
DB Curls: 5 WS
Lat Pulldown: 4 WS
Lateral Raises: 15 mins
Hip Adduction: 4 WS
Hip Abduction: 4 WS
Ab Rollouts: 4 WS

Alf Veedersane · 09-02-2026 06:13PM

9/2/2026

Air Bike: 15 mins, 280 kcals
DB Bench: 4 WS
DB CS Rows: 4 WS
Leg Extensions: 4 WS

Alf Veedersane · 20-02-2026 05:05PM

11/2/2026

T-Bar Rows: 4 WS
Chest Press: 4 WS
Seated Hamstring Curls: 4 WS
DB OHP: 4 WS
Air Bike: 15 mins

Alf Veedersane · 20-02-2026 05:06PM

14/2/2026

Air Bike: 15 mins, 274 kcals
Incline Bench: 4 WS (70kgs x 5s)
Seal Rows: 4 WS
Tricep Extension: 4 WS
Single Leg Extensions: 4 WS

Alf Veedersane · 20-02-2026 05:10PM

16/2/2026

Air Bike: 300 kcals in 17:21 (17.3 kcals/min)
DB Bench: 5 WS (sets of 15/12/10/8/5 with 27.5s, 30s, 32.5s, 35s, 37.5s)
Lat Pulldowns: 4 WS
Leg Extension: 4 WS

Alf Veedersane · 20-02-2026 05:29PM

17/2/2026

Seated Hamstring Curl: 4 WS
Upright Row: 4 WS
Chest Press: 4 WS
Lat Pulldowns: 4 WS

Alf Veedersane · 20-02-2026 05:41PM

20/2/2026

Bench: 5 WS (85 x 5)
Hanging Leg Raises: 5 WS
Hip Abduction: 4 WS
Hip Adduction: 4 WS
Plate-loaded Row: 4 WS

Alf Veedersane · 23-02-2026 12:14PM

22/2/2026

Air Bike: 300 kcals in 16:46
Incline Bench: 4 WS (70kg x 5, 6, 6, 5)
DB Curls: 5 WS
Straight-Arm Pulldowns: 4 WS
Single Leg Extensions: 4 WS
Ab Rollouts: 4 WS

Alf Veedersane · 26-02-2026 02:50PM

25/2/2026

Air Bike: 15 mins, 286 kcals (new PR)
DB Bench: 4 WS (40s x 4, 37.5s x 6, 5, 6)
Lat Pulldowns: 4 WS
Seated Hamstring Curls: 4 WS
Tricep Pushdowns: 4 WS

Alf Veedersane · 04-03-2026 09:18PM

28/2/2026

Front Squat to box: 5 WS (80kg x 10)
Hanging Leg Raises: 6 WS
Back Extension Iso Holds: 4 WS (+25kg x 4 x 60s)
Leg Extensions: 4 WS
Standing Chest Press: 4 WS

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

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