IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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 Post subject: rowing to valhalla
PostPosted: Mon Apr 16, 2018 2:46 am 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6787
apr 15

going on 72 in a couple weeks, i'm trying to find the right mix of endurance and strength that allows me to be fit but doesn't inflame old injuries

weight--too much

hr--high 40s

tendons and joints--plantar, fine; right elbow, mild discomfort; left knee, quiet; right shoulder, intermittent popping and discomfort.

erg 54 mins
3 x 15 min easy + 9 min moderate
i've found that breaking up the session makes a big difference on my back

ab, hips, low back--a little of this and that

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Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: rowing to valhalla
PostPosted: Wed Apr 18, 2018 12:05 am 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6787
17 april

since the second week of jan when i got some discipline, i have trained 78 of 100 days. on 33 of 100 i have also lifted in addition to erg or walk/snowshow/run.

today:

erg 3x 15 min easy
1 x 9 min moderate
final hr approx 70%

skwat 3x10x pink weights
bench 3x10x pink weights
curl 3x15x pink weights.

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Quote:
Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: rowing to valhalla
PostPosted: Wed Apr 18, 2018 11:45 pm 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6787
18 april

erg x 54 min easy

lift 3x10xpink weights: dead, bent row, o.h. press

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Quote:
Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: rowing to valhalla
PostPosted: Fri Apr 20, 2018 2:12 pm 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6787
19 april

erg 3x15 min--easy

5x1 min on/ 1 min off--fast-ish

squat 3x10 + 5 lb
bench 3x10 +5 lb
curl 3x15 +2.5 lb
(still in the land of pink weights)

_________________
Quote:
Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: rowing to valhalla
PostPosted: Fri Apr 20, 2018 11:24 pm 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6787
20 april

erg 45 min--easy

abs, back, and stretch

_________________
Quote:
Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: rowing to valhalla
PostPosted: Sun Apr 22, 2018 11:37 pm 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6787
22 april

erg 15 min warmm-up

erg 30 minute "trial"
final hr 85%

the last couple of days i have had a painful knot/cramp/spasm in my neck. the spot doesn't feel tight when i touch it, but it hurts like a bastard if i turn my head wrong. last night, i asked the wife to massage it. the moment she got on the spot, i howled. pain was intolerable. she was pleased with her powers.

it has quieted down today some for no reason that i know.

_________________
Quote:
Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: rowing to valhalla
PostPosted: Wed Apr 25, 2018 12:40 am 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6787
23 april

erg x 55 min

3x15 min easy, plus 10 min moderate

abs and back

_________________
Quote:
Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: rowing to valhalla
PostPosted: Thu Apr 26, 2018 1:02 am 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6787
25 april

erg--easy
3x15 min

erg--"race" pace
5x 1 min on/1 min off-

lift, pink weights
dead 3x10
bent row 3x10
o.h. press 3x10

abs and back

_________________
Quote:
Really Big Strong Guy: There are a plethora of psychopaths among us.


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