ExRx.net

Exercise Prescription on the Net
It is currently Fri Oct 31, 2014 2:48 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 631 posts ]  Go to page Previous  1 ... 29, 30, 31, 32, 33, 34, 35 ... 43  Next
Author Message
PostPosted: Tue Apr 16, 2013 10:24 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday PM
row 500m w/u
circuit program: ex x 30, 15, 8, 4, 4 / superset
squat bw, 20, 40, 60, 60 / pullup 5, 5, 4 chinup 4, 3
press 0, 25, 4 x 22.5, 25, 25 / dip 3, 2, 1 , 1, 1
front squat bw, 20, 40, 60, 60 / pushup 5 x 4
row 3min warmdown

foot feels ok.
this 7th cycle will have around 12 workouts focusing on strength/capacity. i've been doing sets of 5 for a while now.


Top
 Profile  
 
PostPosted: Thu Apr 18, 2013 10:14 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Friday PM
row 500m w/u
circuit program: ex x 30, 15, 8, 4, 4 / superset
squat bw+2.5, 22.5, 42.5, 82.5, 82.5 / neutral pullup 5 x 4
press 2.5, 8 x 22.5, 6 x 25, 4 x 27.5, 27.5 / pushup 4,4,5,6,6
front squat 2.5, 22.5, 42.5, 62.5, 65 / dip 5 x 3
row 500m warmdown


Top
 Profile  
 
PostPosted: Mon Apr 22, 2013 10:33 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Tuesday PM
row 500m w/u
circuit program: ex x 30, 15, 8, 4, 4 / superset
squat bw+5, 45, 65, 85, 85 / pullup 4 x 4, 2
press 5, 10 x 20, 8 x 22.5, 4 x 25, 30 / pushup 4,4,4,4,2
front squat 5, 20, 45, 62.5, 67.5 / dip 5 x 1
row 500m warmdown


Top
 Profile  
 
PostPosted: Sun May 05, 2013 4:36 am 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Sunday PM
row 500m w/u
circuit 1 to 5 reps ea ex
pullup, pushup, dip, inverted row, squat bw x 10, stepup bw x 10, plank 20-30s
5 x (press 5 x 20, deadlift 5 x 60)
row 500m warmdown

Returned yesterday from 10 day holiday. I did no exercise at all and my diet was not healthy or free of alcohol.


Top
 Profile  
 
PostPosted: Mon May 06, 2013 10:27 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Tuesday
rowing day
row 500m w/u
2 x 5 x row 100m < 30s (45s to 18.5s), pushups x 6 < 30s - any excess time was rest
6 x row 100m (45s to 19s), 30sR
row 250m w/d


Top
 Profile  
 
PostPosted: Tue May 07, 2013 6:45 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday
rowing
row 2000 ~ 2:15/500m ~ 8m48s
bench 2 x 8 x 20
row 2000 ~ 2:30/500m ~ 10m
bnech 2 x 8 x 20


Top
 Profile  
 
PostPosted: Wed May 08, 2013 10:03 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Thursday AM
row 5000m ~27m - each 1/5 pace increased
circuit pushup 12,10,8,6,4,2 / bridge 15-30s 45sR


PM
row 5000m 26m30s


Top
 Profile  
 
PostPosted: Thu May 09, 2013 5:58 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Friday AM
row 2000m 8m25s
plank 5 x 30s, 30sR


Top
 Profile  
 
PostPosted: Sun May 12, 2013 10:54 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Monday PM
row 2000m 10m30s
superset row 110m then pushups 10 .. 1 / 30s R


Top
 Profile  
 
PostPosted: Mon May 13, 2013 11:44 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Tuesday PM
Row 5000m 22m45s
Pushup 6 x 8 60sR


Top
 Profile  
 
PostPosted: Tue May 14, 2013 5:57 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday AM
8 x row 120metre in 28-25s, 6 pushups in < 30s
5 x row 1minute, bridge 30s


Top
 Profile  
 
PostPosted: Wed May 15, 2013 5:32 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Thursday AM
row 5km 23m35s
pushups 5 x 10 wide, 1mR, 5 narrow


Top
 Profile  
 
PostPosted: Thu May 16, 2013 5:42 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Friday AM
row 5 x 500m / pushups x 10
row 5 x 100m / bridge x 30s


Top
 Profile  
 
PostPosted: Sun May 19, 2013 10:10 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Monday
row 10min warmup
row 5000metre 21m45s


Top
 Profile  
 
PostPosted: Mon May 20, 2013 10:49 pm 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Tuesday PM
rowing
decided to look at the c2 instructional videos for their indoor machines. i'm refining my technique, which will involve some annoying motor pattern changes.
mostly slow and steady today, with arms rowing, arms and back rowing, arms and knees rowing and some full body stuff.
4 x 1000m / superset pushups wide 20, 16, 14 , 12; 2mR i.e. 1000m row,20 pu,2mR,1000m row,16 pu...
4 x 250m / 8, 6, 4, 2 increasingly narrow pushups


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 631 posts ]  Go to page Previous  1 ... 29, 30, 31, 32, 33, 34, 35 ... 43  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 3 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group