500m Row Warmup
4 x 250m Intervals with 1 min rest
Resistance set at 5
Average Pace: 2:36 (based on 500m)
I like these intervals. There are a lot of options to vary my workout.
Monday, October 7, 2019
Saturday, October 5, 2019
10.5.19 - Day 6
Worked up to 1 rep at #115. I could have gone heavier but it was kind of wobbly and no spotter, so...
5 x 3 at #95
Dumbbell Shrugs
4 x 5 at #50
1 x 5 at #55
1 x 5 at #60
2 x 5 at #65
Lat Pulls
2 x 5 at #100
1 x 4 at #100
3 x 5 at #85
Seated Row (2 handed narrow grip)
3 x 5 at 85 (42.5 on each side)
Lots of work to do but even though the loads are low, I feel pretty okay. I know I can get these numbers up fairly quickly.
Thursday, October 3, 2019
10.3.19 - Day 5
500m Row (warm up)
Row Intervals
8 x 100m with 30 seconds rest
Avg time: 2:24
This is all I did but it seems like a minor win for improved work capacity.
Row Intervals
8 x 100m with 30 seconds rest
Avg time: 2:24
This is all I did but it seems like a minor win for improved work capacity.
Wednesday, October 2, 2019
10.2.19 - Day 4
Dumbbell Shoulder Press
8 x 15 #15
(note: these were done over the course of the day, not all at once. The idea was to just get the volume in somehow)
Front Shoulder Raises
5 x 10 #8
Air Squats
35
The air squats are a real problem. I think it's a combination of my weight and my body simply forgetting how to do this movement. I was hoping to do 100 but I got to 35, at which point my legs were trembling. I think what I'll do instead is start with a smaller number, like 15, and do that several days in a row, and then take 2 days off, and start again with 20, etc. So it will look something like this:
Day 1: 15
Day 2: 15
Day 3: 15
Day 4: rest
Day 5: rest
Day 6: 20
Day 7: 20
Day 8: 20
Day 9: rest
Day 10: rest
Day 11: 25
I'll work my way up to 50 a few weeks from now. At that point, if I can do 50 fairly easily, I can reevaluate and see what the best way forward is. It sucks that I have to do this, but I don't see any other way forward.
I need to start doing push-ups and sit-ups.
8 x 15 #15
(note: these were done over the course of the day, not all at once. The idea was to just get the volume in somehow)
Front Shoulder Raises
5 x 10 #8
Air Squats
35
The air squats are a real problem. I think it's a combination of my weight and my body simply forgetting how to do this movement. I was hoping to do 100 but I got to 35, at which point my legs were trembling. I think what I'll do instead is start with a smaller number, like 15, and do that several days in a row, and then take 2 days off, and start again with 20, etc. So it will look something like this:
Day 1: 15
Day 2: 15
Day 3: 15
Day 4: rest
Day 5: rest
Day 6: 20
Day 7: 20
Day 8: 20
Day 9: rest
Day 10: rest
Day 11: 25
I'll work my way up to 50 a few weeks from now. At that point, if I can do 50 fairly easily, I can reevaluate and see what the best way forward is. It sucks that I have to do this, but I don't see any other way forward.
I need to start doing push-ups and sit-ups.
Sunday, September 29, 2019
9.29.19 - Day 3
Try to do a bit more today. I think I'll focus on the shoulder press today and go a bit heavier, maybe add some pushups, and try to row a bit farther than last time. I'll also add in some lat pulls and look around for a prone row station, though I don't think that exists.
Sitting Shoulder Press (with back rest)
3 x 3 #30
Dumbbell Shrugs
3 x 5 #50
Lat Pulls (used the small attachment)
1 x 5 #115
1 x 5 #100
600m Row
Fairly quick workout. Went a little bit heavier on the shoulder press and a little bit longer on the row. Tried to jump rope but my body didn't want to do it. I think it's the heel spur. It felt like my feet just didn't want to do that movement.
Need to start working the air squats this week.
Sitting Shoulder Press (with back rest)
3 x 3 #30
Dumbbell Shrugs
3 x 5 #50
Lat Pulls (used the small attachment)
1 x 5 #115
1 x 5 #100
600m Row
Fairly quick workout. Went a little bit heavier on the shoulder press and a little bit longer on the row. Tried to jump rope but my body didn't want to do it. I think it's the heel spur. It felt like my feet just didn't want to do that movement.
Need to start working the air squats this week.
Thursday, September 26, 2019
9.26.19 - Day 2
Two days out from my reboot and I'm fairly stiff in the legs. The Air Squats were a shock after a year or more of complete lethargy but the upper body feels okay.
The goal today is pretty simple: Bench Press (light 5x5), Lat Pulls (medium), DB Shrugs, some KB swings if they have them, and some easy rowing.
All I'm trying to do is ease my body back into the rhythm of doing some of these movements. It will be a couple of weeks before I can do a real workout.
Bench Press
1 x 5 #95
4 x 5 #85
Dumbbell Shrugs
5 x 5 #45
Lat Pulls
5 x 5 #100
300m Row
Pretty lame, but it's a baseline to start from. Also, with these low weights, I doubt I need to worry overly much about recovery. I can probably do these same movements again in two days. Try for a 400m row maybe.
The goal today is pretty simple: Bench Press (light 5x5), Lat Pulls (medium), DB Shrugs, some KB swings if they have them, and some easy rowing.
All I'm trying to do is ease my body back into the rhythm of doing some of these movements. It will be a couple of weeks before I can do a real workout.
Bench Press
1 x 5 #95
4 x 5 #85
Dumbbell Shrugs
5 x 5 #45
Lat Pulls
5 x 5 #100
300m Row
Pretty lame, but it's a baseline to start from. Also, with these low weights, I doubt I need to worry overly much about recovery. I can probably do these same movements again in two days. Try for a 400m row maybe.
Tuesday, September 24, 2019
9.24.19 - Starting From Scratch
I've become extraordinarily weak in the last year, during which time I have not worked out at all. So, I'm starting with some smaller workouts and working my way back up to a higher level of work capacity. It would be nice to get back to some semblance of fitness.
Today's workout:
light weight dumbbell shoulder work - #8, #15
5 x 5 shoulder press #25
3 x 10 rows #25
3 X 5 shoulder raises #15
5 X 15 shrugs #25
3 X 10 Air Squats (nowhere near full depth)
I don't have any heavier dumbbells so I'll have to get creative or buy some heavier weights.
I'm super weak on the air squats so I'll go slow on increasing those, maybe do one or two more sets in my next session.
Leave it alone tomorrow for recovery unless I want to stretch or something, then increase reps on Thursday. I wish I had some more dumbbells. Once I start on this stuff, the temptation is always there to keep adding reps, keep adding volume, but I need to allow for recovery. I know this.
Today's workout:
light weight dumbbell shoulder work - #8, #15
5 x 5 shoulder press #25
3 x 10 rows #25
3 X 5 shoulder raises #15
5 X 15 shrugs #25
3 X 10 Air Squats (nowhere near full depth)
I don't have any heavier dumbbells so I'll have to get creative or buy some heavier weights.
I'm super weak on the air squats so I'll go slow on increasing those, maybe do one or two more sets in my next session.
Leave it alone tomorrow for recovery unless I want to stretch or something, then increase reps on Thursday. I wish I had some more dumbbells. Once I start on this stuff, the temptation is always there to keep adding reps, keep adding volume, but I need to allow for recovery. I know this.
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