Because I really need to log *both* rowing and weight workouts. (Rowing workouts are also on Concept 2 logbook.)
Thursday, 9/3/09
Erg, 5,016m in 29:12.0, general endurance – first time back after holiday
Friday, 9/4/09:
1km warmup on erg.
Squats: 75 lbs, 2 sets of 15, 60sec rest
Superset:
Low row: 70 lbs, 2 sets of 15, 60sec rest
45-degree push-up: BW, 2 sets of 15, 60sec rest
Superset:
Step-up: 10 lbs, 2 sets of 15, 60sec rest
Prone jack-knife: 2 sets of 8, 60sec rest
Saturday, 9/5/09
10,013m in 55:16.0, general endurance. Very sore from Friday.
Sunday, 9/6/09:
7,550m in 47:34.9. 12 x starts with 3′ rest. Still v. sore, hence erg instead of weights.
Monday, 9/7/09: rest
Tuesday, 9/8/09:
1km warmup on erg.
DL: 55 lbs (too light, probably), 2 sets of 15, 60sec rest
Superset:
Lat pulldown: 50 lbs, 2 sets of 15, 60sec rest
Shoulder press: 10 lb (each arm), 2 sets of 15, 60sec rest
Superset:
Lunge: BW, 2 sets of 15, 60sec rest
Swiss-ball crunch: 2 sets of 8, 60sec rest