10.7.19 - Day 7 - 250m Row Intervals

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.

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.

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.

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.