Rehab Workout 11-07-2009

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.  

Rehab Workout 11-06-2009

November 6, 2009

Row 3000M (Drag factor - 138)

20 mins recumbent bike

Done.

3000M: 11:42.4 (1:57.1/500M)
Bike: 7.01 mi

Nothing left to be done today. Not a lot of kick left after the row + bike. I'd like to do a longer steady-state row tomorrow; but 10K seems a tall order.

Rehab Workout 11-05-2009

November 5, 2009

Row 1000M

1:00 Row + 
1:00 Rest
5 Rounds

Alternate Dumbbell Curls 50# +
Overhead Tricep Presses
5 Rounds

T-Bar Rows +
Close Grip Bench Presses 
4 Rounds

1000M - 3:55 (weak)
1 Min Interval: (m) 273, 299, 294, 279, 319 (average 293)

ADC - 6, 6, 6, 5, 4
OTP - 10, 10, 10, 10, 10
TBR (45#) - 6, 5, 7, 7
CGPB (135#) - 7, 6, 7, 6 

Rehab Workout 11-04-2009

November 4, 2009

Row 500M + 

1:00 rest

4 - 5 Rounds

10 minutes recumbent biking

OHP (4 - 10) + 

Weighted Pull-Ups

Row: 1:53.3, 1:46.8, 1:48.9, 1:49.3 (Drag Factor - 150)

Bike: 2.97 mi

OHP: 95# x 8, 135# x 2 (Stopped)

I was surprised by how weak I was on the OHP. I wouldn't have suspected such weakness. I can only offer that yesterdays good work in the IBP may have "pre-exhausted" the delts and that was compounded by the 500M intervals on the erg, which was at a decent drag factor. Who knows. More rest for OHP related workouts going forward.  

Rehab Workout 11-03-2009

November 3, 2009

Row 3000M 

10 minutes recumbent bike

IBP (4 - 8 reps) +

Lateral Pull-Downs

5 Rounds

Weighted Dips +

T-Bar Rows 

3 Rounds

Row - 1,500M 5:40 (pussied out on finishing the 3000M, 1:53.3/500m)

Bike - 2.85mi

IBP - 155# x 8, 205# 5,5,5, 185# x 7

LPD - 100 x 10, 8, 8, 150# x 5, 100# x 8

WDips 55# - 5, 5,5

T-Bar Row 70# 6, LPD 100# x 10, 130# x 7 

The IBPs were very strong, relatively speaking. Perhaps by the end of the year I can hit 225# for 10 reps. I'll switch to regular presses where the goal is to do multiple reps of 315#. That is not a year-end goal, though!

November 1, 2009

I had an epidural steroid injection this morning. The procedure was 15 minutes and used guided fluoroscopic equipment. It wasn't painful at all and I didn't have a lot of discomfort in the evening. We'll see how the weakness in my left calf and ankle dissipates. I'll know I'm good when I can do hang power cleans again. I give it a month. Obviously, today was a rest day.

Rehab Workout 11-01-2009

November 1, 2009

500M row +

1 minute rest

2 Rounds

10 minutes recumbent bike (auto-pilot program)

OHP (4 - 7 reps) +

Weighted Pull-Ups

5 Rounds (1 minute rest between rounds)

Machine Military Press +

T-Bar Rows

5 Rounds ( 45 sec - 1 minute rest between rounds)

Row (1:48.9, 1:45.3)

Recumbent bike: 2.8

OHP: 95# x 8, 135# x 4, 2, 2, 115# x 6

WPU: 15# x 6, 4, 3, 3, 3

MMP: 90# x 8, 110# x 7, 7, 8, 120# x 7

TBR: 80# x 3, 55# x 5, 5, 5, 6

I thing going forward I'll substitute the 1 minute row/1 minute rest with the 500M row/1 minute rest, but not 2 rounds, 4 - 5. Doing that probably builds up stamina more. Epidural shot for the L5S1 tomorrow. I still walk with a limp due to weakness in the left calf/ankle. I was surprised by the lack of improvement on the 1st set of 135# on the OHP. Hopefully next OHP session I can hit 5 reps on the 1st set. One rep impovement on 135# doesn't seem like a lot to ask for, given my shoulders are pretty weak, relatively speaking. 

October 31, 2009 - Rest day. 

Rehab Workout 10-30-2009

October 30, 2009

10,000M Row 

10 minutes recumbent biking

Row: 41:48.9 (2:05.5/500M split)

Bike: 2.75 mi

The first 6,000 was in 25:00, so my final 4K was better than the previous 10K row's back 4K. But still 8 seconds slower overall which isn't a big deal, especially considering that I tend to perform better in the afternoons. Today was a morning session (10:00am). Have to mix up pieces more within the 10K. Today I experimented with go slow for 250M then 1 minute 250M piece; but that was resulting in being too winded on the slower 250M. I have to read up on how good rowers attack 10Ks.  

Rehab Workout 10-29-2009

October 29, 2009

1 minute row +

1 minute rest

5 Rounds

20 minutes recumbent biking (5.8 mi)

Alternate Dumbbell Curls +

Close Grip Bench Presses

5 Rounds

Weighted Pull-Ups

Close Grip Push-Ups

2 Rounds - too spent to do more :)

Row (meters): 306, 288, 293, 293, 295 (avg split 1:41.7/500m)

Curls: 45# x 5, 5, 5, 5, 7 (in the early 2000s I did 70# for 6 reps, goddamn!)

CGBP: 135# 7, 7, 7, 7, 8

Pull-Ups - 15# x 3, 3

CGPushUps - 15, 15

My previous best 1 minute on/off rowing workout resulted in a 291m avg (Sept 13, '09). Note that I did that a month ago without a herniated disc. I can't push off my left calf, not with any conviction. Everything else was pretty weak. Back in my younger days (cue the Pearl Jam), curls were a point of pride with me. Don't all young men who workout obsess over the biceps? I know I did.

Rehab Workout 10-28-2009

October 28, 2009

5000M Row (19:50.8; 1:59.1/500M) (Drag Factor - 118)

IBP - 4 - 7 reps +

LPD - 8 - 10 reps

5 Rounds

Weighted Dips +

T-Bar Rows

3 Rounds

IBP - 135# x 10, 205# x 3, 2, 185# x 7, 135# x 12

LPD - 100# x 10, 10, 120# x 8, 160# x 3, 130 x 7

Weighted Dips (55#) - 4, 5, 3

T-Bar: 70# x 5 x 3

A Drag factor of 118 with the damper setting on 6 is more acceptable but still a low drag factor for that setting. For endurance purposes 2:00/500m is the magic mark. I could have gutted it out for another 1000M but I'm not close to that split for 10K. 

Rehab Workout 10-27-2009

October 27, 2009

Row 3000M (11:38.3; 1:56.4/500m)

10 minutes recumbent bike (2.34 mi)

OHP +

Machine Pull-Downs (narrow grip)

5 Rounds

OHP  95# x 8, 135# x 4, 3, 3, 115# x 5

MPD 50# x 10, 70# x 10, 100# x 8, 7, 120# 7

The ergs at the NYSC on 91st and 3rd Ave desperately need some maintenance. The damper setting was on 10 and the drag factor was 85. I would have expected the drag factor to be at least 170. Given the amount of rowing work done the past week, I thought to improve more than 6 seconds. Next week, I'll try another 3K piece at the 76th Street (between 2nd and 1st Ave) ergs.

The machine pull-downs constitute active rest. The goal here is to eventually overhead press my bodyweight for multiple reps. The short-term goal (45 days) is to hit 135# for 10 reps, basically going up a rep a week.

Rehab Workout 10-25-2009

October 25, 2009

Row 10,000M (41:41.9, a 2:05.1/500M split, 6000M in 24:40)


10 Minutes of recumbent bicycle (2.69 mi)

I writing this about 5 hours after the actual session. I'm exhausted and falling asleep on the couch. Shedding 5 seconds per 500M for 20 pieces is a little daunting to get to 10K in 40:00 flat. I think if I didn't have a herniated disc and could push off my left calf I could probably do it pretty easily, actually. 

Per the extremely humbling rankings at Concept2, for a Heavyweight in the 30 - 39 age range, a time of 40:01.6 would put me at the 50th Percentile. F**K me. The best time in 2010 was 35 flat which is a 1:45 split. I just blacked out. On an endurance piece the weakness in the calf probably wouldn't cause as much a swing in my relative ranking as in the 1000M or 500M where I think healed I can "sniff" the 90th percentile.

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.

Rehab Workout 10-23-2009

October 23, 2009

1000M - 3:32.9 (1:46.5/500m)

OHP ??? +

T-Bar Rows

5 Rounds

OHP (45# x 8, 95# x 6, 115# x 6, 135# x 4, 115# x 4)

T-Bar Rows #65 (5, 6, 6, 7, 7)

I probably shouldn't be doing OHPs but I can only do so much chest work. On Sunday, I might actually do some bench presses. 

Rehab Workout 10-22-2009

October 22, 2009

10,000M Row : 42:39.4

The first 6,000M went in 25:00, which was a better split than this past Monday (Oct 20). Epidural in my back for the diagnosed bulging L5S1 disc. L = Lumbar, S = Sacrum. Where's my coccyx? 

Last night I went to my friend's birthday and saw an acquaintance (let's call him Gunderman) blunder himself out of an easy lay (let's call her Jiria). To be fair I don't think Gunderman knew he was in play but it was nice to see him explain that he was casually dating someone, but referred to this someone as his girlfriend and then explain that though it wasn't serious he was going to visit her family with her during the holidays. How much prevarication could Jiria take before her self-respect kicked in? Too little for Gunderman, I guess. 


I've never met a real surfer, do they really talk about "being one with the water" as much as casual surfers seem to?

Rehab Workout 10-21-2009

October 21, 2009

3000M Row : 11:45.2 (1:57.5/500m split)

Rest a couple of minutes

1000M Row: 4:04.8

Weighted Dips @ 55# + (7,6,7,7,8)

T-Bar Rows @ 50# (6, 6, 7, 7, 8)

5 Rounds

Definitely time to go up on the weighted dips. Until I get some proper guidance on physical therapy on the herniated disc front, I won't go significantly heavier with "pull" related work except pull-ups.

Catch-Up through 10-20-2009

October 20, 2009

6000M row 25:20.4 (2:06.7 mins/500m split)

1 minute row +

1 minute rest

5 Rounds (269m, 276m, 272m, 268m, 297m; average 276)

Weighted Pull-Ups #15 (6, 4, 3)

Weighted Push-Ups 10#, 25#, 45# (10, 10, 10)

3 Rounds

I have a herniated disc and that means that I can't push off my left leg with a lot of conviction. Impingement of the disc on the sciatic nerve doesn't allow me to fire the muscle strongly enough. Did I mention that I walk with a limp? Prednisone had done wonders. Tomorrow, the D.O. will take a look at my MRI files and make a prognosis.I see a lot of steady-state rowing and lots of dips and pull-ups ad infinitum. I can't really put any weight on the legs. DLs might be permanently out, squats will have to be done at high reps.

October 19, 2009

1000M Row (3:48)

Weighted Pull-Ups 15# + (4, 4, 2)

Weighted Dips 50# (8, 8, 7)

3 Rounds

Sat in the steam room at the NYSC on 91st and 3rd Ave. Then I swam 4 laps in the 15 yard pool.

October 18, 2009

500M Row (1:47.8)

Weighted Pull-Ups 15# + (5, 4, 4, 3, 2)

Weighted Dips 45# (8, 8, 6, 5, 4)

5 Rounds

*Final two sets of dips were w/o weight

October 10 - 17 

Yeah, someone was petrified and avoided any sort of exercise to anger the limp. I thought I had sciatica which is a symptom not a diagnosis.

Quotidian Catch-up 10/7 - 10/10/2009

October 10, 2009

Rest day. It's the 3rd day or so after the injury to the left leg. In the mornings, it's uncomfortable to sit

October 9, 2009

20:01: 2.68 mi

OHP: 125# (4, 4, 3, 2) +

Reverse Grip Bent Over Rows 4 sets @ 8 Reps

October 8, 2009

20:00 2.71 miles

10 minutes of eliptical, with one set of Tabata in between. At least running isn't impaired in any obvious way with the pulled left leg.

October 7, 2009

DL 315# (10, 6, 6, 4*)

IBP 185# (6, 5, 4) 135# (7,6)

I wayyy overextended myself on the DLs. On the 4th set on the 4th rep, I'm positive that I popped something. Well I heard a pop and strained for sure muscles up the back of my left leg (glutes, hamstrings, calves). I am not able to bend forward with my leg straight. Oof. Good mornings should help but ibuprofen bombing might be necessary, and RICE (Rest Ice Compression Elevation).

Quotidian Catch-up 10/4 - 10/6/2009

October 6, 2009 

6 mi: 45:21 (!)

A great run on a Woodway treadmill with Vibrams. Quite frankly I'm astonished given that yesterday was also a leg-centric workout. I'm not sure if I ever ran 6 miles on a Woodway that fast. I doubt it. Will check Excel logs.

October 5, 2009

Back Squat 255# X 4, 3, 2 (oof) +

Front Squat 155# X 7, 6, 8 +

Pull-Ups 15# 5, 4, 3

OHS 115# 6, 6, 7

Short-term goals for the Front Squat (185#, i.e BW and 135# for the OHS). The intermediate goal for the back squat is 315# for 7+ repetitions (there are no short-term goals). Short-term can be define as within the next 45 days. To get to BW on the OHS I need my left trap to heal completely and bring my OHP to 185# for multiple repetitions (7 +). "Don't stop believin'."

October 4, 2009

RMDH Block Party, pizza at Fratelli's, a true REST day.

Quotidian Workout October 3, 2009

October 3, 2009

5 Hang Power Cleans +
5 Thrusters
3 Rounds (125#)

6 Weighted Dips (30#) +
5 - 6 Reverse Grip Bent-Over Rows (205#)
5 Rounds

15 Bosu Ball Push-Ups
Weighted Pull-Ups (12.5#, 5, 3)
2 Rounds

20 minutes of running (2.5 mi)

The hang power cleans ("HPC"s) were strong and that's a function of stronger emphasis on concentrating on the 2nd movement (the "pull" portion). My guess is that if you're doing a lot of DLs (which I am), you don't need to do a lot of regular power cleans, do them from the "hang" position so to be able to focus more on the hip thrust and the pull. I'm a little hindered right now, since I tweaked my upper left trapezius and don't have full ROM when turning my head to the left. Awkward.

Quotidian Catch-up 9/30 - 10/2/2009

October 2, 2009

6 miles: 47:36 (7:56 mins per mile)

I had a job interview this afternoon, so running keeps you feeling light and gets rid of any bloating. Also, a heavy weight workout will deplete your glycogen stores and I know I always get really tired. 

October 1, 2009

DL @ 295# X 10 +

IBP @ ??? X 6 +

5 Rounds

DLs 295# @ 10, 10, 8, 7, 6

IBP 225# X 1, 205# X 1, 185# X 5, 135# X 6, 5

Is 400# for 5 sets of 8 - 10 reps a possibility by the end of 2010?  I actually got lightheaded when i tried to do some eliptical work after this workout. So, that means some serious anaerobic depletion, and that can only happen with a "big boy" movement. Big boy movements involve multiple major muscle groups. This has a number of salubrious effects but two that stand out 1) they work large muscle groups and put secondary stress on a variety of core muscles, stabilizers etc 2) because they involve so many muscles they trigger testosterone growth. Deadlifts and back squats are two primo "big boy" movements.

September 30, 2009

7 miles: 58:48 (8:24 min per mile)