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
Showing posts with label 1000M. Show all posts
Showing posts with label 1000M. Show all posts
Friday, November 6, 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.
Friday, October 23, 2009
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.
Tuesday, October 20, 2009
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.
Friday, September 11, 2009
Quotidian Workout September 11, 2009
September 11, 2009
1mile run
Back Squat @ 225# X 8 - 10 +
Front Squat @ 135# X 8 - 10 +
Overhead Squat @ 95 X 8 - 10
3 rounds
30 minutes of aerobic exercise
1000M
1mi: 7:16
Back Squat 8, 7, 6
Front Squat 7, 7, 8
OHS 6, 6, 5
15 mins stairmaster + 15 mins bike
1000M: 3:51
If you take your resting heart rate/pulse in the morning and it's higher than normal it can indicate overtraining. I didn't check but definitely my enthusiasm to workout was minimal today. I find that lifting heavy weights is the best way to combat mental fatigue. My focuse over the next few months is to improve the following: back squat, bench press, deadlift and overhead squat. That's in descending order of importance. The end of the month will be a good time to see where I am. At the very least, my back squat should be stronger than my bench press, right now there about even. This is cause for amusement or consternation.
1mile run
Back Squat @ 225# X 8 - 10 +
Front Squat @ 135# X 8 - 10 +
Overhead Squat @ 95 X 8 - 10
3 rounds
30 minutes of aerobic exercise
1000M
1mi: 7:16
Back Squat 8, 7, 6
Front Squat 7, 7, 8
OHS 6, 6, 5
15 mins stairmaster + 15 mins bike
1000M: 3:51
If you take your resting heart rate/pulse in the morning and it's higher than normal it can indicate overtraining. I didn't check but definitely my enthusiasm to workout was minimal today. I find that lifting heavy weights is the best way to combat mental fatigue. My focuse over the next few months is to improve the following: back squat, bench press, deadlift and overhead squat. That's in descending order of importance. The end of the month will be a good time to see where I am. At the very least, my back squat should be stronger than my bench press, right now there about even. This is cause for amusement or consternation.
Monday, September 7, 2009
Quotidian Workout September 7, 2009
September 7, 2009
(Power Circuit)
1000M Row
Back Squat or Front Squat (225#/135#) X 6 +
Pull-Ups X 6 +
Bench Press @ 135# X 6
Push-Press @ 45DB or Dips @ 30# X 6
6 Rounds
1000M = 3:31
Back Squat 225# X 5, 4, 4, 4, FS 135# X 6 X 2
Pull-Ups 6, 5, 5, 5, 4, 3
Bench Press 135
Push-Press @ 45DB X 6 X 2/Weighted Dips w/ 30# DB 6 X 4
20 minutes of easy stairclimber.
Squats, deadlifts and overhead presses are movements that nobody likes. The olympic and olympic style movements are even more reviled. Why? They are hard to do; they require tremendous amounts of concentration, you can't talk to someone while doing them. You need to focus on oxygenation, they require attention to detail and technique.
Go to a random gym. I've been a member of NYSC for 12 years and have never seen anyone do an overheard press. NEVER. I have actually seen some people do deadlifts. I see guys do partial squats frequently but rarely have I seen an individual do squats with the thighs going parallel with let alone "ass to grass." And believe me these guys don't recognize they're doing partial squats. Those are squats to them. More ranting on this; but I'll rant on this more once my three lifts get to respectable levels.
(Power Circuit)
1000M Row
Back Squat or Front Squat (225#/135#) X 6 +
Pull-Ups X 6 +
Bench Press @ 135# X 6
Push-Press @ 45DB or Dips @ 30# X 6
6 Rounds
1000M = 3:31
Back Squat 225# X 5, 4, 4, 4, FS 135# X 6 X 2
Pull-Ups 6, 5, 5, 5, 4, 3
Bench Press 135
Push-Press @ 45DB X 6 X 2/Weighted Dips w/ 30# DB 6 X 4
20 minutes of easy stairclimber.
Squats, deadlifts and overhead presses are movements that nobody likes. The olympic and olympic style movements are even more reviled. Why? They are hard to do; they require tremendous amounts of concentration, you can't talk to someone while doing them. You need to focus on oxygenation, they require attention to detail and technique.
Go to a random gym. I've been a member of NYSC for 12 years and have never seen anyone do an overheard press. NEVER. I have actually seen some people do deadlifts. I see guys do partial squats frequently but rarely have I seen an individual do squats with the thighs going parallel with let alone "ass to grass." And believe me these guys don't recognize they're doing partial squats. Those are squats to them. More ranting on this; but I'll rant on this more once my three lifts get to respectable levels.
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