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The Good, The Bad and The Ugly

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BimIcon...23-06-2019 @ 21:34 
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Loves Veebs.
Member 3359, 2727 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Saturday 22/06/19

Skipping 5 minutes
Circuit training half hour

Row - 10k - very tough. I was more tired from the circuit than I realised and set off too fast, nearly packed in half way through, lesson learned.

Sunday
Row - 5k
Basic interval training today. First 100m of each 1k was done as fast as possible, next 400m recovering, next 500m at 2:00 minute pace.

Weight is still dropping, I was 16st 4lbs this morning, about 103kg
BimIcon...24-06-2019 @ 22:08 
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Loves Veebs.
Member 3359, 2727 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Monday 24/06/19

Row - 5k intervals 100m flat out / 400m slow / 500m 2:00 pace

Squats, high bar, paused
20x5
60x5
100x5
140x3
160x1
170x5 - 5 second pauses, only just managed the set
170x5 - 3 second pauses from here
170x5
170x5
170x5
Looks like the weight loss and cv work is catching up with me

Bench
20x20
60x5
100x3
120x1
130x5
130x5
130x5
130x5
130x5
130x5
Decent enough considering the lay off and weight loss, hard sets though

Done
BimIcon...26-06-2019 @ 21:31 
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Loves Veebs.
Member 3359, 2727 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Tuesday

Row - 10x(500m flat out 1 minute rest) averaged 1:45/500m

Wednesday 26/06/19

Row same as Tuesday - 10x(500m flat out 1 minute rest) averaged 1:45/500m

Deads
60x5
100x5
140x3
180x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
Setting off on 30 seconds

Pendlay rows
60x8
100x8
120x8
120x8
120x8
Yates rows
120x8
120x8
120x8

Pullups
x15
x15
x15
Hamer grip
x15
x15
x10 rest then x5
In a bit of a rush on these so I wasn't really getting enough rest, last three sets were very tough. Anyway, pleased with how they are going, up 1 rep a week x20's are the goal.

Good session
BimIcon...28-06-2019 @ 21:58 
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Loves Veebs.
Member 3359, 2727 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Yesterday
Row - 10x(500m flat out 1 minute rest) averaged 1:45/500m

Friday 28/06/19
Row - 5x(1000m flat out 1 minute rest) averaged 1:50/500m
Skipping 5 minutes

Not sure how I've done it, but I've got a slightly painful cut on one of my finger joints. Gym would have been a big rush tonight but I don;t think I could have deadlifted anyway :/ hopefully healed by next week.
BimIcon...01-07-2019 @ 21:51 
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Loves Veebs.
Member 3359, 2727 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Monday 01/07/19

Row - 3k few minutes rest then 2k - 7:09 - 1:47/500m pace. Kept it at 1:45 pace for the first 1000m but couldn't last the distance, should have under 7 minutes soon (1:45 pace).

Squats, high bar
20x5
60x5
100x5
140x3
160x10
160x10
160x10

Incline
20x20
60x5
80x3
100x5
100x5
100x5
100x5

Done!
BimIcon...03-07-2019 @ 22:11 
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Loves Veebs.
Member 3359, 2727 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Tuesday

Row 5x(1000m, 1 minute rest) 500m 1:49 pace

Wednesday 03/07/19

Deads
60x5
100x5
140x3
180x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
Setting off on 30 seconds

Pendlay rows
60x8
100x8
120x8
120x8
120x8

Yates rows
120x8
120x8
120x8

Pullups
x16
x16
x16
Hammer grip
x16
x16
x16
Hard by the end, bit more rest and no failures this week

Bench
20x20
60x5
100x3
120x1
140x4
140x4
140x4
Knackered and fatigued from Monday I think :/

Done
BimIcon...05-07-2019 @ 21:26 
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Loves Veebs.
Member 3359, 2727 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Thursday

Row - 10x(500m flat out 1 minute rest) averaged 1:45/500m
Skipping 5 minutes


Friday 05/05/19

Row - 5k - 18:27 average 1:50.7/500m
Been aiming towards 18:30 for a few weeks so happy to duck under it. Maintaining pace was very tough mentally. Got a negative split all the way through:
1000m splits:
3:42.8
3:42.2
3:41.6
3:41.1
3:40.0
Next stop under 18:00!

Deads
60x5
100x5
140x3
180x1
200x1
220x1
230x5
230x5
230x5
230x5
230x5
Nice sets, tough but good form

CGBP
20x20
60x5
80x3
100x10
100x10
100x10

Done
BimIcon...08-07-2019 @ 21:54 
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Loves Veebs.
Member 3359, 2727 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Saturday

Circuits half hour


Monday 08/07/19

Row 5x(1000m fast, 1 minute rest)
Kept it at 1:48/500m pace

Skipping x5 minutes

Squats, high bar
20x5
60x5
100x5
140x3
160x1
170x10
170x10
170x10
Hard work

Incline
20x20
60x5
80x3
100x4
100x4
100x4 into 60x10
BimIcon...10-07-2019 @ 22:21 
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Loves Veebs.
Member 3359, 2727 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Tuesday

Row 10x(500m fast, 1 minute rest) kept 1:44/500m pace

Wednesday 10/07/19

Row 5k

Deads
60x5
100x5
140x3
180x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
Setting off on 30 seconds

Pendlay rows
60x10
100x10
100x10
100x10

Yates rows
100x10
100x10
100x10

Pullups
x17
x17
x17
Hammer grip
x17
x17
x17 cheated out the last two
Hard work again but getting there, 102 reps overall

CGBP
20x20
60x5
100x3
120x5
120x5
120x5

Good session
BimIcon...12-07-2019 @ 22:01 
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Loves Veebs.
Member 3359, 2727 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Post Edited: 12.07.2019 @ 22:02 PM by Bim
Thursday

Row 5x(1k fast 1 minute rest)kept 1:47/500m pace

Friday 12/07/19

Row 5k - 5x(100m flat out, 400m recovery 500m steady) kept about 1:27/500m pace for the 100m's, 2:00/500m pace for recovery, 1:55/500m pace steady.

Skipping 5 minutes

Deads
60x5
100x5
140x3
180x1
200x1
220x1
240x5
240x5
240x5
Nice sets, hard but good form

Done
BimIcon...15-07-2019 @ 21:56 
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Loves Veebs.
Member 3359, 2727 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Saturday

Circuits half hour

Monday 15/07/19

Row 5x(1000m fast 1 minute rest) kept 1:47/500m pace

Squats, high bar
20x5
60x5
100x5
140x3
160x1
180x5
180x5
180x5
180x5
180x5

Incline
20x20
60x5
80x10
80x10
80x10

Weight over the weekend was about 16st 1lb / 102kg, so down about 16lbs / 7kg. Strength loss is kicking in a fair bit now.
BimIcon...17-07-2019 @ 22:14 
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Loves Veebs.
Member 3359, 2727 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Tuesday

Row 10x(500m fast, 1 minute rest) 1:44/500m pace, last 500m 1:40

Wednesday 17/07/19

Row 5k

Deads
60x5
100x5
140x3
180x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
200x1
Setting off on 30 seconds

Pendlay rows
60x5
100x10
100x10
100x10
Yates rows
100x10
100x10
100x10

Pullups
x18
x18
x18
Hammer grip
x18
x17
x10 10 seconds rest x8
Getting very tough towards the end

Bench
20x20
60x5
100x3
120x5
120x5
120x5
120x5
BimIcon...22-07-2019 @ 22:41 
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Loves Veebs.
Member 3359, 2727 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Monday 22/07/19

Row 5x(1000m fast, 1 minute rest) 1:48/500m pace, last 1000m 1:45/500m pace. I think this should put me on target to go under 7:00/2k, I'll test it soon.

Skipping 5 minutes

Squats
20x5
100x5
140x3
160x10
160x10
160x10

CGBP
20x20
60x5
100x3
120x5
120x5
120x5
120x5
120x5

Done
BimIcon...24-07-2019 @ 22:21 
Avatar
Loves Veebs.
Member 3359, 2727 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Tuesday
Row 10x(500m fast, 1 minute rest) kept 1:44/500m pace, last 500m 1:39

Wednesday

3 hour bike ride with kids

Row 5k

Paddling pool 2 hours Grin

Deads
60x5
100x5
140x3
180x1
200x10
200x10
200x10

Pullups
x19
x19
x19
Hammer grip
x19

Great day!
BimIcon...31-07-2019 @ 21:30 
Avatar
Loves Veebs.
Member 3359, 2727 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
Post Edited: 31.07.2019 @ 21:34 PM by Bim
Last Thursday

Skipping 5 minutes

Friday

3 hour cycle with kids

Row 5x(100m flat out, 400m steady, 500m faster pace)

Monday

Row 5k

Tuesday

Row 5x(1000m fast, 1 minute rest) 1:46/500m pace

Wednesday 31/07/19

Row 10x(500m fast, 1 minute rest) 1:42 / 1:43/500m last 500m 1:39

Pullups
x20
x20
x20
Hammer grip
x20
x20
x20
Oh yeah goal achieved, touch of s**t form on the very last set. Going to see if I can do a one off set of 30 next week before the holidays.

Deads
60x5
100x5
140x3
80x1
200x1
200x1
200x1
200x1
200x1
200x8

Incline
20x20
60x5
80x8
80x8
80x8

Rowing is improving a fair bit still, faster times and better recovery. Weight this morning 15st 10lbs - 99.8Kg! First time under 100Kg in probably 10 years. Needless to say strength is s**t, I'm enjoying being in better shape though.

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