March 22, 2005

workout entry

First: if you missed it yesterday, go read about the contest we're having. (Also, go see the pics of knitting I finished on our trip.)

I've been awful about logging workouts here - I haven't done it all this year, though I have logged them on paper. So below is the pitiful record of my workouts for all of 2005.

At the regatta Sunday, we got to talk a bit to the coach we'd worked with at her Masters rowing camp in January. She recommended that Rudder and She-Hulk deprioritize aerobic work for the next couple of months and work on heavy lifting, with sets of 3-5 reps and trying to work to failure. When I asked her about a maintenance workout schedule for me while I'm on semi-retirement, she said the same thing would work. I partly took her advice this morning and did sets of 5,5, and 3 reps on the rowing-specific exercses (lat pulldown, low row, leg press, dead lift) while still doing 2 sets of 10 on my other exercise. Since her camp, instead just waiting a minute between my sets, I've been cycling around the gym doing one set at a time then moving on, to let each muscle rest at least 3-4 minutes while I work on something else. That still worked fairly well with the mixed shorter and longer sets today.

My mind has been feeling better and less stressed with the semi-retirement thing, but my body is getting noticeably flabbier and I don't think it's a coincidence that my hip joint issue started in January, and then after getting better for working with the chiropractor, has been a little worse this last week when I was sick and not working out or stretching. Maybe I can keep a balance if I try to keep to 4 workouts a week, using the erg instead of rowing on weekdays because I get to sleep an hour later.

Another issue is that if I do 3 weight sessions and 1 rowing or erging as the coach recommended, and I'm lifting for hypertrophy, I'm likely to gain a couple of pounds, which if I don't drop the couple extra of flab I'm carrying would push my weight to never-before-seen levels. (Like, 130.) That would take a bit of mental adjustment, but as long as my clothing still fits I guess I can live with it and if I see the flab diminishing I'll even be happy.

One more note: I only write down what weights I've lifted occasionally, if I haven't been fr a bit or I've just increased a weight. If I don't list something, that didn't mean I didn't do it. The usual core lifting workout is lat pulldown, low row, shoulder or bench press, leg press, calf raise, hip abductor and adductor, plus erging for warmup and stretches and crunches afterward. (I should do the crunches first, but I tend to forget.) Sometimes I'll add something or change it around to work the same muscles in a different way.

Tu 1/4: Erged 5006 meters in 28:04.
We 1/5: Erged 1541 in 8:49 to warm up, lifted weights.
Su 1/9: Did a max watts piece. Wmax= 332, did a total of 1189m in 6:19.

We 1/12: Erged 6102 in 35:49, average excluding cooldown 2:54
Sat 1/15- Mon 1/17: Rowing camp, total approx 7000erg, 18000m on the water.
We 1/19: Erged 1400 including 2x10 to warm up, lifted weights.

Sa 1/22: Lake reopened. A week or so later it closed again. 5K on the water.
Tu 1/25: Erged 7009 in 40:39.
We: Weights. Warmup erged 1458 in 8:11.

Su 1/30: Erged 6008 in 34:07.
Mo 1/31: Erged 1517 in 8:07 to warm up, lifted weights.
Tu 2/1: Erged 5015 in 28:11.

Sa 2/5: Approx 8800 on the water.
Tu 2/8: Erged 7013 in 39:40.
We 2/9: Warmup: 1012 in 5:37. Weights: low row 70, leg press 155, biceps/triceps 17.5.
Fr 2/11: Erged 5010 in 29:36.

Mo 2/14: Erged 6010 in 34:55.
Tu 2/15: Erged 1011 in 5:43 to warm up, lifted weights.
Fr 2/18: Erged 2012 in 10:46 to warm up, lifted weights.

Mo 2/21: Erged 7010 in 41:09.
We 2/22: Erged 7011 in 42:02.
Fr 2/25: Erged 1009 in 5:28 to warm up, lifted weights.

Mo 2/28: Warmup: 1048 in 5:49. Weights: squat 90, inclined leg press 140, hammer strength row 60, hammer strength inclined press 30.
Tu 3/1: Erged 5016 in 28:43.
We 3/2: 7500 on the water, drills and racing starts.
Sa 3/5: Erged 8019 in 44:15.

Mo 3/7: Warmup: 1105 in 6:02. Weights: pulldown 120, shoulder press 45, leg press 155/175, calf raise 275, hip adductor 130, hip abductor 90, biceps 17.5, triceps 17.5.
Tu 3/8: Erged 5022 in 29:57.
Fri 3/11: 10000 on the water, 9 racing starts.

Sick week of 3/14.
Fr 3/18: Erged 1011 in 5:40 to warm up, light weight workout. (Light workout, not light weights.)
Su 3/19: Peter Archer regatta. Didn't race, but lots of walking/jogging as usual at a regatta.

Tu 3/24: Warmup: 1009 in 5:34. Changed weight workout partly due to Patty's advice. Sets of 5-5-3 trying to get to failure on last set on lat pulldown (150), low row (100), dead list (100 - should be more), leg press (215). 2 sets of 10 on calf raise (275), hip adductor (130), hip abductor (90), shoulder press (40), biceps (17.5), triceps (17.5).

Total YTD: 151873 meters.

Posted by dichroic at March 22, 2005 12:38 PM
Comments

I envy you your lat pull down strength. My best so far is 125 and I weight 158 so if I hope to ever pull up my own weight I have to get to the 160 range.

Or diet myself to anorexia. Which is not going to happen.

Posted by: Marn, eh at March 23, 2005 03:23 PM
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