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» The Good, The Bad and The Ugly (Go to post)11-09-2019 @ 22:28 
Tuesday

Row - 5k, 1k fast (1:50/500m pace) 1k slow (2:00/500m pace) keep alternating.

Wednesday 11/09/19

Row 5x(500m fast - 1:45/500m pace, 500m slow 2:00/500m pace)

Deads
60x5
100x5
140x3
180x1
190x5
190x5
190x5
190x5
190x5
Loads better than last week, tight from Monday, but not debilitating.

Pendlay rows
100x5
110x5
110x5
110x5

Yates rows
110x5
110x5
110x5

Pullups
x10
+20kg x10
+20kg x10
+20kg x8 + 2 assisted

CGBP
20x20
60x5
80x4
100x1
110x5
110x5
110x5
110x5
110x5
Good bar speed, slowed a touch at the end

Leg press
120x5
160x5
200x5
240x5
320x5
360x5
400x5
400x5

Good session
» The Good, The Bad and The Ugly (Go to post)09-09-2019 @ 21:44 
Saturday
Skipping 10 minutes
Circuits half hour

Monday 09/09/19

Row 5k
Skipping 10 minutes

Squats, high bar
20x5
60x5
100x3
140x1
150x5
150x5
150x5
150x5
150x5
Up 10kg on last week, felt better, decent bar speed. The doms from last Monday only stopped today Grin

Bench
20x20
60x5
100x3
120x5
120x5
120x5
120x5
120x5
A lot better than last week, think I'll just go up 5kg a week, see how far I get.

Decent days training
» The Good, The Bad and The Ugly (Go to post)05-09-2019 @ 09:38 
ChrisMcCarthy said:Even if it's off what it could be I imagine once you find the balancing point weight-wise your numbers will start creeping up again...

Good work overall!


Cheers Chris Happy it will be interesting to see what I can do at the lower weight.
» The Good, The Bad and The Ugly (Go to post)04-09-2019 @ 21:42 
Wednesday 04/09/19

Sore as a bas***d today, pretty painful even getting dressed Grin

Deads
60x5
100x5
140x3
180x5
180x5
180x5
18x5
180x5
The initial rep of all sets was awkward and painful in equal measure, the rest of the set was easy

Pendlay rows
60x5
100x5
100x5
100x5

Yates rows
100x5
100x5
100x5

Pull ups
x10
+20kgx8
+20kgx8
+20kgx8

Bench, slight decline
20x20
60x5
80x3
100x5
100x5
100x5
100x5
100x5

Very achy session but all part of getting back into the groove, should be considerably better next week.
» The Good, The Bad and The Ugly (Go to post)02-09-2019 @ 22:59 
Been on the hols for the last few weeks, excellent time but back to normal again now. Plenty of walking / surfing / making giant sandcastles etc but no training at all. I've also lost another 5lbs and am around 15st 5lbs (97.5Kg) most mornings, the lightest I've been in about 10 years or so.

Monday 02/09/18

Cycle with kids 3 1/2 hours
Skipping 5 minutes

Squats, high bar
20x5
60x5
100x3
120x1
140x5
140x5
140x5
140x5
140x5
Light weights obviously and not too hard but good to get going on them again, the doms will be horrendous anyway.

Military press from rack
20x5
40x5
60x5
60x5
60x5

Bench
20x20
60x5
100x3
120x5 - too tough :/
110x5
110x5
110x5
110x5
To be expected but weak as s**t

I'm going to be carrying on logging training here as it's good to have a record of it all, but I don't hold out much hope for big lifts any time soon. I'm enjoying training with my kids doing cv / rowing / circuits etc and it seems daft to stop doing this and deliberately put weight on so I can get back to lifting decent weights again.
» The Good, The Bad and The Ugly (Go to post)07-08-2019 @ 23:24 
Saturday

Row - 10k pb - 38:23
Football 1 hour

Sunday

Row - 10k

Monday

Cycle 3 hours with kids
Row - 5k

Tuesday

Row - 5x(1k fast, 1 minute rest)

Wednesday

Row - 5k

Pullups
x30 - most I've managed in a few years
x10
x10
x10
x10
x10
The 10's were all fast and good form

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

Pendlay rows
60x8
100x8
100x8
100x8

Bench
20x20
60x5
100x3
120x5
120x5
120x5

Decent few days training, well rowing anyway :/
» The Good, The Bad and The Ugly (Go to post)02-08-2019 @ 21:12 
Thursday

Row - 5k 18:13 - pb 1:49/500m pace, under 18 minutes soon

Friday 02/08/19

Row 5x(100m flat out, 400m steady, 500m picking up the pace) getting down to about 1:23/500m on the 100m sprints.

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

Slight decline bench
20x20
60x5
100x3
120x5
120x5
120x5
120x5
120x5

Done
» The Good, The Bad and The Ugly (Go to post)31-07-2019 @ 21:30 
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.
» The Good, The Bad and The Ugly (Go to post)24-07-2019 @ 22:21 
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!
» The Good, The Bad and The Ugly (Go to post)22-07-2019 @ 22:41 
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
» The Good, The Bad and The Ugly (Go to post)17-07-2019 @ 22:14 
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
» The Good, The Bad and The Ugly (Go to post)15-07-2019 @ 21:56 
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.
» The Good, The Bad and The Ugly (Go to post)12-07-2019 @ 22:01 
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
» The Good, The Bad and The Ugly (Go to post)10-07-2019 @ 22:21 
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
» The Good, The Bad and The Ugly (Go to post)08-07-2019 @ 21:54 
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

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