November 7, 2009
Row 2000M
10 minutes recumbent bike
IBP (3 - 7 reps) +
T-Bar Rows
5 Rounds
Row: 7:44.8 (1:56.2/500M)
Bike: 2.90 miles
IBP: 155# x 7, 215# 3, 3, 3, 195# x 7
TBR: 45 x 10, 10, 8, 8, 10
Finis
Short day, had to go to RMDH. Will try for a dedicated aerobic day tomorrow. Maybe 6K+ row, recumbent biking and then some swimming; but at least 40 minutes work.
Showing posts with label 2000M. Show all posts
Showing posts with label 2000M. Show all posts
Saturday, November 7, 2009
Sunday, October 25, 2009
Rehab Workout 10-24-2009
October 24, 2009
Row 2000M (7:36)
2 minute rest
Row 1000M (3:54)
2 minute rest
Row 500M (1:49.8)
10 minutes on recumbent bike
IBP (???) +
Lateral Pull-Downs
5 Rounds
IBP - 135# X 6, 205# X 2, 3, 185# X 8, 135# X 11
LPD - 100 X 10, 100 X 10, 120 X 8, 150 X 7, 120 X 9
I feel like I want to avoid the flat bench press till i'm repping 8 - 10 X at 225# on the incline bench press. Since the IBP stresses the shoulders more, the OHP workouts will assist and I'm doing tons of weighted dips anyway. I haven't done an all out 500M in some time, certainly nothing post the herniated disc. Long-term goals on the 500, 1000, 2000 would be 1:25, 3:10, and 6:45, respectively. Good luck with that.
Row 2000M (7:36)
2 minute rest
Row 1000M (3:54)
2 minute rest
Row 500M (1:49.8)
10 minutes on recumbent bike
IBP (???) +
Lateral Pull-Downs
5 Rounds
IBP - 135# X 6, 205# X 2, 3, 185# X 8, 135# X 11
LPD - 100 X 10, 100 X 10, 120 X 8, 150 X 7, 120 X 9
I feel like I want to avoid the flat bench press till i'm repping 8 - 10 X at 225# on the incline bench press. Since the IBP stresses the shoulders more, the OHP workouts will assist and I'm doing tons of weighted dips anyway. I haven't done an all out 500M in some time, certainly nothing post the herniated disc. Long-term goals on the 500, 1000, 2000 would be 1:25, 3:10, and 6:45, respectively. Good luck with that.
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