Workout Report 3/2
10,000 m rowed Elapsed time ~44:00
Workout Report 2/24
Over the next two weeks I’m going to be out of town on business for part of the week, and doing rehearsals for a show I’m in just about every night that I’m in town, so the workouts are probably going to take a hit. Boo. Five rotations of: 1000 m rowing @152 w 8 [...]
Workout Report 2/18
Five rotations of 1000 m row @ 158w 8 pullup 16 perfect pushup 24 squat 15 Alt. DB press 30# 15 medball twist 12# 16 chair dip 15 Alt. DB curl 30# 16 upright row w/ band Elapsed time 59:14
Workout Report 2/13
Shortened due to choir rehearsal. 1500 m rowed Four rotations of: 8 pullup 16 perfect pushup 24 squat 15 Alt. DB press 30# 15 medball twist 12# 16 chair dip 15 Alt. DB curl 30# 15 upright row with band Elapsed time 45:00 Related articles Workout 2/14/13 No More “Girly” Pushups Challenge: Week 1 Workout [...]
Workout Report 2/11
Second workout with pull-ups at 8 per set; moved the dumbbell weights back up to 30 lbs. This made is somewhat harder for those. Five rotations, resulting in: 5000 m rowed at 168W 40 pull-ups 80 perfect push-ups 120 squats 75 alt. DB press 30# 75 medball twist 12# 80 chair dips 75 alt. DB [...]
Workout Report 2/10
This was my fastest rowing workout in quite some time. I feel as though I’ve regained most of my strength as it relates to rowing 10,000 m rowed (main set of 3750m average of 204w) Elapsed time 43:29 Related articles Rowing WOD 2/1/13: “Hello Groundhog” – AMMAP10 w/ 5 LEB EMOM – Post Meters Rest [...]
Workout Report 2/8
After three workouts at 7 pull-ups per rotation, bumped them up to 8. It was a little challenging toward the end, which is good. I’ve decided to cap all the dumbbell work at 15 reps per set. I’d like to stay relatively lean since losing all the weight, so only the bodyweight stuff (push-ups, squats, chair dips) will continue [...]
Workout Report 2/5
I’ve done four workouts now at the 7 pull-ups per rotation level. I think I’m ready to move up to 8 soon, which will bump all the other exercises up to 80 or 120. I will probably stop moving up the dumbbell and band exercises when I hit 15 reps (for the sake of time), but will [...]
Workout Report 2/3
Did a little longer workout today, so I could pass 10 million meters rowed on my Concept 2 erg. Five rotations, totaling: 5000 m rowed @158 W 35 pullups 70 perfect pushups 105 squats 70 alt. DB press 30# 70 medball twist 12# 70 chair dip 70 alt. DB curl 30# 70 delt fly w/ [...]
Workout Report 2/2
10,000 m rowed Elapsed time 45:35
Workout Report 1/31
Increased pull-up reps to 7 per set; everything else accordingly. Five rotations totaling:5000 m rowed @152w35 pull-up70 perfect push-up105 squats70 alt. DB press 25#70 medball twist 12#70 chair dip70 alt. DB curl 25#70 upright row w/ band Elapsed time 58:23 – Posted using BlogPress from my iPhone
Workout Report: 1/19
Five rotations, which resulted in: 5000 m rowed @146W 25 pullups 50 perfect pushup 75 squats 50 DB clean and press 30# 50 medball twist 12# 50 chair dip 50 DB curl 30# 50 upright row w/ band Plus 1520 m rowed Elapsed time 1:00:01
Workout Report: 1/18
Too icy out to walk/jog – rowed instead. 7526 m rowed Elapsed time 35:56
Workout Report: 1/17
Changed around the DB exercises a little, to make things a little more efficient. Five rotations of: 1000 m row @ 146w 5 pullups 10 perfect pushup 15 squat 10 DB shoulder press 35# 10 medball twist 12# 10 chair dip 10 DB curl 35# 10 delt fly w/ band Plus 2000 m row Elapsed [...]
Workout Report: 1/15
Moved the pullup reps up today, and the others accordingly. The dumbbells were a struggle; couldn’t finish the last sets without stopping. That’s okay, though – I’ve got plenty of time. Five rotations of: 1000 m row @ 131w 5 pullups 10 perfect pushup 15 squat 10 DB curl & press 35# 10 medball twist [...]
Workout Report: 1/12
Five rotations of: 1000 m row @138w 4 pullup 8 perfect pushup 12 squat 8 DB curl and press 35# 8 medball twist 12# 8 chair dip 8 DB clean 35# 8 delt fly w/ band Plus 1238m row Elapsed time 1:00:00
Workout Report: 1/10
Felt like I was doing better, so I upped squats to 3x pullups, and up the dumbbells to 35 lbs. Still finished the five rotations faster than last time. Five rotations 0f: 4 pull-ups 8 perfect push-ups 12 squats 8 DB curl & press 35# 8 medball twist 12# 8 chair dip 8 DB clean 35# 8 [...]
Workout Report: 1/8
Five rotations of: 1000 m row @ 135w 4 pull-up 8 perfect push-up 8 squat 8 DB curl and press 35# 8 medball twist 12# 8 chair dip 8 DB clean 35# 8 delt fly w/ band Plus 1776 m row Elapsed time 1:00:01 – Posted using BlogPress from my iPhone
Workout Report: 1/4
I was able to do all my pullup sets 0n the last workout without stopping, so I moved the reps up 1. Everything else moved up accordingly. Tried moving the dumbbells up 5 pounds, but with two extra reps on those, it was too much too soon – did the first two sets like that, [...]
Workout Report: 1/2
I’m still miles away from getting back to my pre-Grave’s Disease and stomach virus condition, but it’s getting better. Five rotations of: Row 1000m 3 pullup 6 pushup 6 squat 6 Medball twist 12# 6 DB curl & press 30# 6 chair dip 6 DB upright row 9 delt fly (light) Elapsed time 53:00
Workout Report (8/14)
11,090 m rowed Elapsed time 56:55
Workout Report (8/10)
8,040 m rowed Elapsed time 43:00
