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Bim | ... | 23-06-2019 @ 21:34 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs 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 | ||
Bim | ... | 24-06-2019 @ 22:08 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs 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 | ||
Bim | ... | 26-06-2019 @ 21:31 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs 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 | ||
Bim | ... | 28-06-2019 @ 21:58 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs 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. | ||
Bim | ... | 01-07-2019 @ 21:51 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs 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! | ||
Bim | ... | 03-07-2019 @ 22:11 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs 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 | ||
Bim | ... | 05-07-2019 @ 21:26 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs 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 | ||
Bim | ... | 08-07-2019 @ 21:54 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs 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 | ||
Bim | ... | 10-07-2019 @ 22:21 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs 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 | ||
Bim | ... | 12-07-2019 @ 22:01 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 12.07.2019 @ 22:02 PM by Bim ThursdayRow 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 | ||
Bim | ... | 15-07-2019 @ 21:56 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs 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. | ||
Bim | ... | 17-07-2019 @ 22:14 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs 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 | ||
Bim | ... | 22-07-2019 @ 22:41 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs 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 | ||
Bim | ... | 24-07-2019 @ 22:21 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs 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 Deads 60x5 100x5 140x3 180x1 200x10 200x10 200x10 Pullups x19 x19 x19 Hammer grip x19 Great day! | ||
Bim | ... | 31-07-2019 @ 21:30 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 31.07.2019 @ 21:34 PM by Bim Last ThursdaySkipping 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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