Spin bike:
10 min warmup,
20 min FTP test
20 min recovery
Tested about 235 FTP (averaged about 250 watts and took 95% of that)
That's a solid number. See, even though you dread the Erg, your body hasn't forgotten all that work!
I'm taking today off (again). Headache, bit of a stomach ache too. Was thinking about rowing really easy but took a nice nap instead. Hope to be back at it tomorrow.
Spin Bike
03:03 Minutes - Estimated 1.1 Miles or more. I know my pace pretty well and I pushed hard AF on that session.
Chest Press Machine
02 x 15 Reps - 140lbs
02 x 02 Reps - 135lbs
01 x 10 Reps - 120lbs
Hanging Leg Raise
03 x 15 Reps
Wide Grip Shoulder Press
03 x 15 Reps - 60lbs
Press Curls
01 x 15 Reps - 60lbs
Closed Grip Should Press
03 x 15 Reps - 60lbs
Tricep Press
01 x 20 Reps - 115lbs
02 x 15 Reps - 120lbs
Row
03 x 15 Reps - 45lbs
Lat Pull Down
01 x 15 Reps - 120lbs
02 x 15 Reps - 110lbs
Bicep Curl
01 x 10 Reps - 65lbs
02 x 10 Reps - 50lbs
01 x 10 Reps - 60lbs
Low Row
01 x 15 Reps - 99lbs
03 x 15 Reps - 104lbs
Tricep Rope Press
03 x 15 Reps - 44lbs
Assisted Pull Up
1 x 10 Reps - 220lb Assist
Deltoid Raise
01 x 15 Reps - 100lbs
Abdominal Machine
03 x 15 Reps - 60lbs
Rest and protein up. Leg day tomorrow. I can't wait to actually feel strong. That'd be cool. Feel so weak right now. Just gotta stick with it and keep on keepin' on I guess.
Sunday
2 hours climbing. I went to anew gym, which had rope climbing as well as bouldering. It was fun - I must get around to doing a lead climbing course.
Monday
90 minutes bouldering. I took it relatively easy, as it was my 5th session in 7 days. I still ended up getting dome hard stuff, do it was fun
I'm off one day again. Did my Friday workout, my D workout, today:
Superset for 20 minutes, straight leg deadlifts/skullcrushers.
5 minute break.
Superset for 15 minutes, cable crossovers/bent over rows.
Missed a rep target, too. First in a while 😒
3 x 10' rowing machine, first before breakfast, other 2 shortly after. 2' CD both time, 2' break (with row in/out) between last 2 pieces. Before breakfast, 2:27.4 @ 22spm, AHR 134, MHR 148, so mostly Z3, some Z4. After breakfast, 2:27.6 and 2:23.6 both @ 23spm, AHR 142, MHR 159, so mostly Z4.
Working on various technical things (hips behind body seems to be giving me the best payoff right now, plus the fast-hands-away trick ). Don't know how anyone else is looking at erging, but I'm caring right now less about pace per se, more about how to get relatively faster split at any given spm (i.e., applied power) while working at a slow enough spm to have plenty of think time for technique reasons . . . and hoping for the HR to magically gradually be lower at given sustained pace/spm pair, without explicitly training that in any structured way. A li'l ol' lady can dream, right?
8.6k in a single at a sculling clinic that one of my sculling coaches gave at the boat club he stores his single at. The water was glassy and it was the most confident I've ever been in a single (I was in a club single using my coach's oars...with handles that are too big for me, but such is life). If that was the water I got to row on on a regular basis, I would try to row in a single every day.
The clinic was more like an unstructured semi-private lesson, but I was totally fine with it becuase my main priority is getting time in a single and gaining confidence.
That sounds wonderful: I'm glad you had a good single outing. For me, multi-person > single > erg, anytime. I think it can be good, sometimes, to work with sub-ideal oars or rigging (if it's not super-pathologically bad!), and figure out how to adjust. It does make it hard when you're trying to focus on drills or technique in a clinic setting, however. Must admit, I may be less empathetic in this particular case on account of having giant ape-hands, so haven't really had much experience with too-big handles, something that does affect some of my regular rower-buddies.
Well, did what was supposed to be a Steady State workout today for around 50 minutes. HR way too high to be Steady State, but that's pretty common when you're not feeling 100%. Did 10 minutes on the rower @ 2:17 pace/20 SPM, then 20 on the AirDyne (@ 190 Watts), then 5 on the rower @ 2:13, then finished on the bike for 15 more @ a much slower pace (140 Watts or so). HR average around 146 for the workout but during the second row as high as 170 -- way too high for a SS workout.
Feeling OK now, just too hard of a struggle at that level of performance.
Elliptical
02:25 - 0.25 Miles - Just to get the HR up
Perfect Squat
03 x 15 - 02(45) + 02(10) + 02(05)
Leg Press
02 x 15 Reps - 04(45) + 04(10)
01 x 15 Reps - 06(45)
Notes:
08(45) will be my Year End goal.
This is one exercise where I feel I've been way under what I can do just out of beginner's precaution. Given a couple of months, I think I can hit 360-450lbs with some regularity.
Glute Press
Left Side - 03 x 15 Reps - 130lbs
Right Side - 03 x 15 Reps - 130lbs
Notes:
Pretty sure I can kick this up another 80lbs with ease. Again, being cautious. 2,000+ miles on the bike has this muscle set pretty well formed already. As such, I still won't add more than 10-20lbs a week or whatever feels comfortable and repeatable. Not trying to do Max Weight workouts yet.
Leg Curl
02 x 15 Reps - 120lbs
*cramp risk feeling*
01 x 15 Reps - 110lbs
Notes: 120lbs felt fine for the first 15 reps. Second set felt like my hamstring (I assume) was feeling off. Took a few minutes, dropped weight, listened to my body and finished 15 without any issue.
Stretching
05:00 or so to loosen up muscles even more
Hanging Leg Raise
03 x 15 Reps - Bodyweight
Notes:
Dead tired at this point. Bit of a twinge in left shoulder. Stretched a bit afterwards. Felt fine. Arm day was pretty intensive.
Leg Extensions
01 x 20 Reps - 130lbs
02 x 15 Reps - 130lbs
Notes:
Accidentally did a 20 set.. Leg extensions I can handle pretty easily. Will raise weight again next week. This again uses already quite developed quads among other muscles. Felt I could handle a lot more weight and more rep sets. Will adjust up 10-20lbs on Friday.
Adbominal Machine
02 x 15 Reps - 60lbs
*Below Pectoral/Upper Left Ab cramp twinge.*
01 x 15 Reps - 60lbs
Notes:
As I wrote, had a cramp start. Worked it out, hydrated more with ketorade, did some twists and more upper body stretches. Felt fine after. Decided to skip my ending workout Crunches though. I had done ab work on arms day as well.
Standing Calf Lift
03 x 15 Reps - 02(45)
Notes:
Could probably double the weight and handle this. Trying to keep my added weight gains more consistant. Will do 2(45) + 2(25) on Friday most likely.
Deadlifts
03 x 15 Reps - 02(45) + 02(10) + 02(05)
Notes:
Felt really good. Doing a fully manual deadlift set felt a ton better than on the Smith Machine. Will be doing these free again. Weight felt good. I know it worked me well. Will likely increase to 02(45) + 02(35) on Friday and maybe 04(45) on next Tuesday. Year end goal will be 06(45) + 02(35) for 01 x 15.
Crunches
N/A
Notes: Removed due to cramp risk.
Vertical Leg Raise:
N/A
Notes: Removed due to cramp risk.
Notes Overall:
I'll be finding my weight/power One Rep Max targets and try and attempt them around 25 or 28 December. This next month is gonna be muscle memory, muscle gains, and general wellness focus. Ripping muscle, building muscle, keeping the habit.
Good luck to everyone else on their goals! Probably going to follow the plan's Wednesday rest, or go do some core/cardio work tomorrow.
tue 11/12: 40 min spin bike (pushups later, MAYBE if my shoulder cooperates)
Look up Scapula Pushups (sometimes called Scapular Pushups). When I've had shoulder instability issues and rotator cuff issues, these have helped me tremendously. Best thing for shoulder pain.
tue 11/12: 40 min spin bike (pushups later, MAYBE if my shoulder cooperates)
Look up Scapula Pushups (sometimes called Scapular Pushups). When I've had shoulder instability issues and rotator cuff issues, these have helped me tremendously. Best thing for shoulder pain.
tue 11/12: 40 min spin bike (pushups later, MAYBE if my shoulder cooperates)
Look up Scapula Pushups (sometimes called Scapular Pushups). When I've had shoulder instability issues and rotator cuff issues, these have helped me tremendously. Best thing for shoulder pain.
thanks! never heard of these.
LOL, neither had I. But trust me, I tried everything. These things, for whatever reason, really work. That and gentle hanging therapy (just hang from a pullup bar).
Replies
Strength
Vertical Push Pull Complex
Pike Press - 19-15-11-7-4 (56)
Pull-ups - 12-10-7-5-2 (36)
Dip - 12-10-7-5-2 (36)
*Jumprope intervals interspaced between rounds…
10 min warmup,
20 min FTP test
20 min recovery
Tested about 235 FTP (averaged about 250 watts and took 95% of that)
That's a solid number. See, even though you dread the Erg, your body hasn't forgotten all that work!
I'm taking today off (again). Headache, bit of a stomach ache too. Was thinking about rowing really easy but took a nice nap instead. Hope to be back at it tomorrow.
Stretching
05:00 Minutes
Spin Bike
03:03 Minutes - Estimated 1.1 Miles or more. I know my pace pretty well and I pushed hard AF on that session.
Chest Press Machine
02 x 15 Reps - 140lbs
02 x 02 Reps - 135lbs
01 x 10 Reps - 120lbs
Hanging Leg Raise
03 x 15 Reps
Wide Grip Shoulder Press
03 x 15 Reps - 60lbs
Press Curls
01 x 15 Reps - 60lbs
Closed Grip Should Press
03 x 15 Reps - 60lbs
Tricep Press
01 x 20 Reps - 115lbs
02 x 15 Reps - 120lbs
Row
03 x 15 Reps - 45lbs
Lat Pull Down
01 x 15 Reps - 120lbs
02 x 15 Reps - 110lbs
Bicep Curl
01 x 10 Reps - 65lbs
02 x 10 Reps - 50lbs
01 x 10 Reps - 60lbs
Low Row
01 x 15 Reps - 99lbs
03 x 15 Reps - 104lbs
Tricep Rope Press
03 x 15 Reps - 44lbs
Assisted Pull Up
1 x 10 Reps - 220lb Assist
Deltoid Raise
01 x 15 Reps - 100lbs
Abdominal Machine
03 x 15 Reps - 60lbs
Rest and protein up. Leg day tomorrow. I can't wait to actually feel strong. That'd be cool. Feel so weak right now. Just gotta stick with it and keep on keepin' on I guess.
Good luck to everyone else!
2 hours climbing. I went to anew gym, which had rope climbing as well as bouldering. It was fun - I must get around to doing a lead climbing course.
Monday
90 minutes bouldering. I took it relatively easy, as it was my 5th session in 7 days. I still ended up getting dome hard stuff, do it was fun
15 min foam roller/stretching
60 min Zhumba
15 min foam roller/cool down
Superset for 20 minutes, straight leg deadlifts/skullcrushers.
5 minute break.
Superset for 15 minutes, cable crossovers/bent over rows.
Missed a rep target, too. First in a while 😒
Working on various technical things (hips behind body seems to be giving me the best payoff right now, plus the fast-hands-away trick
That sounds wonderful: I'm glad you had a good single outing. For me, multi-person > single > erg, anytime.
@MikePfirrman, hope you feel better soon!
30min session with trainer, trx with some advanced versions of exercises creeping in.
Shoulders/arms my usual strength routine with an extra rep per set. Plus pull up work.
Mini tri - row 1km/cycle 7km/run 2km
Extra mile - fast as *kitten*, trying to deal with some pretty *kitten* news.
45min circuits class - lots of shoulder work
Feeling OK now, just too hard of a struggle at that level of performance.
30min session with trainer, fun little circuit that included clean and press, sit ups, press ups, shuttles and a total of 900 punches.
Bench - lighter weights, slow, paused reps. And then taking the weight up. Got backup to [email protected] so getting there.
45min zumba class
Bench accessories (incline and decline dumbbell)
45min insanity class
45min boxercise class
Stretching
07:00
Elliptical
02:25 - 0.25 Miles - Just to get the HR up
Perfect Squat
03 x 15 - 02(45) + 02(10) + 02(05)
Leg Press
02 x 15 Reps - 04(45) + 04(10)
01 x 15 Reps - 06(45)
Notes:
08(45) will be my Year End goal.
This is one exercise where I feel I've been way under what I can do just out of beginner's precaution. Given a couple of months, I think I can hit 360-450lbs with some regularity.
Glute Press
Left Side - 03 x 15 Reps - 130lbs
Right Side - 03 x 15 Reps - 130lbs
Notes:
Pretty sure I can kick this up another 80lbs with ease. Again, being cautious. 2,000+ miles on the bike has this muscle set pretty well formed already. As such, I still won't add more than 10-20lbs a week or whatever feels comfortable and repeatable. Not trying to do Max Weight workouts yet.
Leg Curl
02 x 15 Reps - 120lbs
*cramp risk feeling*
01 x 15 Reps - 110lbs
Notes: 120lbs felt fine for the first 15 reps. Second set felt like my hamstring (I assume) was feeling off. Took a few minutes, dropped weight, listened to my body and finished 15 without any issue.
Stretching
05:00 or so to loosen up muscles even more
Hanging Leg Raise
03 x 15 Reps - Bodyweight
Notes:
Dead tired at this point. Bit of a twinge in left shoulder. Stretched a bit afterwards. Felt fine. Arm day was pretty intensive.
Leg Extensions
01 x 20 Reps - 130lbs
02 x 15 Reps - 130lbs
Notes:
Accidentally did a 20 set.. Leg extensions I can handle pretty easily. Will raise weight again next week. This again uses already quite developed quads among other muscles. Felt I could handle a lot more weight and more rep sets. Will adjust up 10-20lbs on Friday.
Adbominal Machine
02 x 15 Reps - 60lbs
*Below Pectoral/Upper Left Ab cramp twinge.*
01 x 15 Reps - 60lbs
Notes:
As I wrote, had a cramp start. Worked it out, hydrated more with ketorade, did some twists and more upper body stretches. Felt fine after. Decided to skip my ending workout Crunches though. I had done ab work on arms day as well.
Standing Calf Lift
03 x 15 Reps - 02(45)
Notes:
Could probably double the weight and handle this. Trying to keep my added weight gains more consistant. Will do 2(45) + 2(25) on Friday most likely.
Deadlifts
03 x 15 Reps - 02(45) + 02(10) + 02(05)
Notes:
Felt really good. Doing a fully manual deadlift set felt a ton better than on the Smith Machine. Will be doing these free again. Weight felt good. I know it worked me well. Will likely increase to 02(45) + 02(35) on Friday and maybe 04(45) on next Tuesday. Year end goal will be 06(45) + 02(35) for 01 x 15.
Crunches
N/A
Notes: Removed due to cramp risk.
Vertical Leg Raise:
N/A
Notes: Removed due to cramp risk.
Notes Overall:
I'll be finding my weight/power One Rep Max targets and try and attempt them around 25 or 28 December. This next month is gonna be muscle memory, muscle gains, and general wellness focus. Ripping muscle, building muscle, keeping the habit.
Good luck to everyone else on their goals! Probably going to follow the plan's Wednesday rest, or go do some core/cardio work tomorrow.
*edit* accidentally used OO instead of 00.
Look up Scapula Pushups (sometimes called Scapular Pushups). When I've had shoulder instability issues and rotator cuff issues, these have helped me tremendously. Best thing for shoulder pain.
thanks! never heard of these.
LOL, neither had I. But trust me, I tried everything. These things, for whatever reason, really work. That and gentle hanging therapy (just hang from a pullup bar).