rowing to valhalla
Moderator: Dux
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- Sergeant Commanding
- Posts: 6797
- Joined: Tue Aug 05, 2008 10:34 pm
rowing to valhalla
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
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
Really Big Strong Guy: There are a plethora of psychopaths among us.
-
- Sergeant Commanding
- Posts: 6797
- Joined: Tue Aug 05, 2008 10:34 pm
Re: rowing to valhalla
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.
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.
Really Big Strong Guy: There are a plethora of psychopaths among us.
-
- Sergeant Commanding
- Posts: 6797
- Joined: Tue Aug 05, 2008 10:34 pm
Re: rowing to valhalla
18 april
erg x 54 min easy
lift 3x10xpink weights: dead, bent row, o.h. press
erg x 54 min easy
lift 3x10xpink weights: dead, bent row, o.h. press
Really Big Strong Guy: There are a plethora of psychopaths among us.
-
- Sergeant Commanding
- Posts: 6797
- Joined: Tue Aug 05, 2008 10:34 pm
Re: rowing to valhalla
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)
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)
Really Big Strong Guy: There are a plethora of psychopaths among us.
-
- Sergeant Commanding
- Posts: 6797
- Joined: Tue Aug 05, 2008 10:34 pm
Re: rowing to valhalla
20 april
erg 45 min--easy
abs, back, and stretch
erg 45 min--easy
abs, back, and stretch
Really Big Strong Guy: There are a plethora of psychopaths among us.
-
- Sergeant Commanding
- Posts: 6797
- Joined: Tue Aug 05, 2008 10:34 pm
Re: rowing to valhalla
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.
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.
Really Big Strong Guy: There are a plethora of psychopaths among us.
-
- Sergeant Commanding
- Posts: 6797
- Joined: Tue Aug 05, 2008 10:34 pm
Re: rowing to valhalla
23 april
erg x 55 min
3x15 min easy, plus 10 min moderate
abs and back
erg x 55 min
3x15 min easy, plus 10 min moderate
abs and back
Really Big Strong Guy: There are a plethora of psychopaths among us.
-
- Sergeant Commanding
- Posts: 6797
- Joined: Tue Aug 05, 2008 10:34 pm
Re: rowing to valhalla
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
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
Really Big Strong Guy: There are a plethora of psychopaths among us.