Today's Gym Session

Quote:

---

Originally Posted by chamber34

200mtr on rower
10min bike
then some squats/ lunges etc
sit ups
Getting frustrated now though with not running. Going to the gym - but not really working to hard.

---

Want to work a bit harder in the gym, do a max 500m on the rower, then build a session round it, e.g. minimum 5 x 1min @ 80-90% 1 min rest. Can be set up as a custom session on a Concept 2. Aim to keep your pace consistent (i.e. all sets including your last set as close to the pace of the first). To make it harder you can do a number of things: add more sets, reduce rest, increase work period... (e.g. you could do 5 x 500m w/ 1 min rest @ 80-90%)

I love the rower. If I could afford a Concept 2, I would have one in an instant.

At the moment, back on the 100 Press Up Challenge (85) and 50 Pull Up Challenge (a disappointing 15.5). Just done 7/7/7/7/11 tonight with 1min rest. Then some core work, ITB-rollering and a few bi-curls.

Quote:

---

Originally Posted by southernsoftie

Want to work a bit harder in the gym, do a max 500m on the rower, then build a session round it, e.g. minimum 5 x 1min @ 80-90% 1 min rest. Can be set up as a custom session on a Concept 2. Aim to keep your pace consistent (i.e. all sets including your last set as close to the pace of the first). To make it harder you can do a number of things: add more sets, reduce rest, increase work period... (e.g. you could do 5 x 500m w/ 1 min rest @ 80-90%)

I love the rower. If I could afford a Concept 2, I would have one in an instant.

At the moment, back on the 100 Press Up Challenge (85) and 50 Pull Up Challenge (a disappointing 15.5). Just done 7/7/7/7/11 tonight with 1min rest. Then some core work, ITB-rollering and a few bi-curls.

---

Hi southeren will give that a go, will try the 500mtr split, will aim for 1.35/40 splits. wanna get off the bike as its boring now. Got challenge in the gym for rowing. Do 2k as fast as possible so far i have got it from 7.29 to 7.03 wanna go under 7m. Dont often do the rower but intervals wil help me do that cheers.

Tried running today after 30mtrs my knee started hurting, stopped after 300mtrs, been 4 weeks now felt like crying today lol thought it would be ok running slow!!
another week hope it ok

Quote:

---

Originally Posted by southernsoftie

Want to work a bit harder in the gym, do a max 500m on the rower, then build a session round it, e.g. minimum 5 x 1min @ 80-90% 1 min rest. Can be set up as a custom session on a Concept 2. Aim to keep your pace consistent (i.e. all sets including your last set as close to the pace of the first). To make it harder you can do a number of things: add more sets, reduce rest, increase work period... (e.g. you could do 5 x 500m w/ 1 min rest @ 80-90%)

I love the rower. If I could afford a Concept 2, I would have one in an instant.

At the moment, back on the 100 Press Up Challenge (85) and 50 Pull Up Challenge (a disappointing 15.5). Just done 7/7/7/7/11 tonight with 1min rest. Then some core work, ITB-rollering and a few bi-curls.

---

I couldnt even do 1 pull up!!

Quote:

---

Originally Posted by chamber34

I couldnt even do 1 pull up!!

---

Try doing negative pull-ups, get yourself up to the bar however you can and come down really slowly. Works the muscles used in pull-ups. Stick with it and before you know it you'll be doing more than one.

Quote:

---

Originally Posted by stevefoster

Try doing negative pull-ups, get yourself up to the bar however you can and come down really slowly. Works the muscles used in pull-ups. Stick with it and before you know it you'll be doing more than one.

---

Il give it a go , think i need to lose few stone also lol

Quote:

---

Originally Posted by chamber34

Il give it a go , think i need to lose few stone also lol

---

That'll help, once weighed 13.5 stone but now i'm down to 11.5 evreything comes a bit easier, keep at it mate.

Quote:

---

Originally Posted by stevefoster

That'll help, once weighed 13.5 stone but now i'm down to 11.5 evreything comes a bit easier, keep at it mate.

---

Was 19 now 14, so still need to lose 2 -3 more. Cant seem to do it tho , been between 13.8 an 14.4 for about 8 months now frustrating, that 2 stone would make such a difference in running and things like pull ups. need to cut out crisps an choc :(.
How did u lose the 2 stone? did u try or just came off with excercise?

5k on the rower

Tried to do the 500mtrs splits but went too fast lol, did 2 of em, will do them over the weekend and slow it down a bit

Quote:

---

Originally Posted by chamber34

How did u lose the 2 stone? did u try or just came off with excercise?

---

Started cycling to work, then got into cycling at weekend, then got into running to work and at weekend. Came off with exercise, can't diet to save my life, probably eat more now than i used to!

Rower 10k in 42m45sec wanna break 40min by time i back running. quite like the rower now, better for my knee than bike also, and better for weight loss than bike also

4minute o'neill test on rower did 1179 meters - an excellent mark is 1279 for my age and heavyweight man.

Gonna enter the british rowing championships in november for a laugh. last year winner did 6-10 and bronze 6-12 top 10 for age would need 6-29. Only done 4 goes and do 7-03 sure i could easy do top 10. somin to try for anyway

has anyone on here done them? or know the rower well , could 7-03 become 6-12 by november?? doesnt sound much, with better technique and experience/fitness sure it easy do-able

I like the rower.
1k warm up, then
10min challange (2511m)
1k warm down.

Quote:

---

Originally Posted by Stagger

7 x 500m efforts on Rower
30min Bike in challange. Managed 14.34k

---

What splits did you do stagger??

On the rower I aimed to do sub 1.55 for each of the 500's
Last one was 156.5 so that was the end,
but hopefully next time I will do 7 or even 8.

good going that, tried it once did 1-30 and 1-35 !!! BUT WENT TO FAST ONLY DID 2 LOL.
Gonna try do sub 1.45 x 5 reps

30 minutes treadmill

Not my fav but it's all I had time for.

Weight session on sat
Rower and Bike on sunday
Weights session monday
X-trainer/Circuit/Bike session this aft
Swimming in half an hour

Quote:

---

Originally Posted by chamber34

4minute o'neill test on rower did 1179 meters - an excellent mark is 1279 for my age and heavyweight man.

Gonna enter the british rowing championships in november for a laugh. last year winner did 6-10 and bronze 6-12 top 10 for age would need 6-29. Only done 4 goes and do 7-03 sure i could easy do top 10. somin to try for anyway

has anyone on here done them? or know the rower well , could 7-03 become 6-12 by november?? doesnt sound much, with better technique and experience/fitness sure it easy do-able

---

That'd be good going. I managed to go from c7.50 to c6.40 when I did the National Indoor Rowing Champs in 2001 (heavyweight). We did have a Concept 2 recognised trainer though (the Army chap who led our team). This helped put structure round our sessions and improvements were great - 4 months iirc. Min 3 sessions a week with at least one of those each week ending in vomiting :thumbup:

Hotel gym tonight:
5x500m/1min rest on rower (avg pace 1.47) with 500m warm up & cool down;
Core work;
Weighted squats;
Upper back & bicep routine;
A blast up the treadmill on max incline.

Ah the old Concept 2 rower. I have a love/hate relationship with it. Some days I can smash it, some days it just bloody painful!

Best effort for 2k is 6.50, but not done that for a while now, struggling to get back into it!

Quote:

---

Originally Posted by southernsoftie

That'd be good going. I managed to go from c7.50 to c6.40 when I did the National Indoor Rowing Champs in 2001 (heavyweight). We did have a Concept 2 recognised trainer though (the Army chap who led our team). This helped put structure round our sessions and improvements were great - 4 months iirc. Min 3 sessions a week with at least one of those each week ending in vomiting :thumbup:

Hotel gym tonight:
5x500m/1min rest on rower (avg pace 1.47) with 500m warm up & cool down;
Core work;
Weighted squats;
Upper back & bicep routine;
A blast up the treadmill on max incline.

---

Hi softie, would be hard and the more i think about it the tougher i think it is, brits not on this year :( so gonna enter the welsh champs in december, should be fun , and something to aim for and less stress on knee compared to running all the time. 7.50 to 6.40 is really good, theres a guy at my club who is meant to off been european class in younger days and does coaching, he back from america soon so gonna ask him for help! I defo do 6-30 by december im sure ,a nd that would be top 10 from last year, gonna try do some of them cr2 indoor race night series races, see if my gym will help?

Quote:

---

Originally Posted by ukhursty

Ah the old Concept 2 rower. I have a love/hate relationship with it. Some days I can smash it, some days it just bloody painful!

Best effort for 2k is 6.50, but not done that for a while now, struggling to get back into it!

---

I used to hate it, but now im fitter it doesnt seem so bad, 2 years ago i hated it as unfit! did 7.25 then though not to much faster
6.50 good id be happy with that in 4 weeks time,
anyone ever done one of them indoor leagues over the net???

Quote:

---

Originally Posted by southernsoftie

That'd be good going. I managed to go from c7.50 to c6.40 when I did the National Indoor Rowing Champs in 2001 (heavyweight). We did have a Concept 2 recognised trainer though (the Army chap who led our team). This helped put structure round our sessions and improvements were great - 4 months iirc. Min 3 sessions a week with at least one of those each week ending in vomiting :thumbup:

Hotel gym tonight:
5x500m/1min rest on rower (avg pace 1.47) with 500m warm up & cool down;
Core work;
Weighted squats;
Upper back & bicep routine;
A blast up the treadmill on max incline.

---

How long a session last for? the sessions i seen so far some only last 20 minutes?
Also what strokes you do mate? some plans say 20SPM i struggle to do under 30 lol my normal being 34, can everyone do 20SPM with right technique or do you have to be tall to do that, i not short but 5.9 rowers tend to be big tall fellas?
How many hours were u doing per week? to get down the 1m10? I wanna knock 50 or 30 secs off so is possible?
You ever tried it outdoors?

Initially you should work on getting.g your stroke as efficient as possible, this may mean slower pace/longer distance as you nail the mechanics of a proper stroke. Then vomiting, I mean training can begin in earnest!

Quote:

---

Originally Posted by southernsoftie

Initially you should work on getting.g your stroke as efficient as possible, this may mean slower pace/longer distance as you nail the mechanics of a proper stroke. Then vomiting, I mean training can begin in earnest!

---

been told that by someone else also! just when i go on it, i find it hard to get under 30spm so i then just tend to go flat out
Ill try tonight to slow down and se how good i can get it

Yeah I like going for the long strokes. Can happily pull at 20-22 strokes per min, but I think being tall helps with that.

I've done the odd challenge on one of those indoor leagues, but never signed up.

Quote:

---

Originally Posted by ukhursty

Yeah I like going for the long strokes. Can happily pull at 20-22 strokes per min, but I think being tall helps with that.

I've done the odd challenge on one of those indoor leagues, but never signed up.

---

what them challenges like? high standard? would 7minutes do ok? do many do them, they on line or something, see you have to have a licence costs £22

20-22strokes is way out of reach, can get to 24 but only hold it for few strokes, 34 is my average. Cant see me gettin anywere near that, sure with right coaching i could nudge under 30!

Chamber if you go to the Concept 2 website there is plenty training info there..

http://www.concept2.com/sranking03/get_wrankings.asp

I only go on the rower now and again when I'm at the gym and I'm No 37 worldwide and 8th UK at the moment! (but only out of folk who bother to log times on the site! :rolleyes:)
I tend to use the 2000m as a warm up and my best has been 8min 15 sec. If I trained properly I reckon I'd do even better in those rankings! The mens times are much more competitive however!:D
It's certainly good cardio training that's for sure!

PS. For those who are interested I have not entered a gym for a quite a few weeks now since the lighter nights....what's a treadmill anyway? :confused:

Quote:

---

Originally Posted by ukhursty

Yeah I like going for the long strokes. Can happily pull at 20-22 strokes per min, but I think being tall helps with that.

---

Seriously you guys, we're gonna let this pass without comment? Really? Sheesh! ;) But yes, being tall will help as mtost of the drive comes from the legs. Most top, heavyweight rowers are at least 6'4", I reckon. At my best.I average 24-26strokes/min.

Did a 2k out of interest tonight. Bearing in mind not fresh (as well as no rest from yesterday's intervals, and it was done after a 3mi run, and some heavy weight work with arms, chest & lower back) did a 7.44. Not bad being so out of practice. Back twinged - and still sore now - at 1200km, meaning I had to break for a few arcs to stretch. I did jar it on lower back exercises, you see?. Otherwise, all good fun.

Quote:

---

Originally Posted by southernsoftie

Seriously you guys, we're gonna let this pass without comment? Really? Sheesh! ;) But yes, being tall will help as mtost of the drive comes from the legs. Most top, heavyweight rowers are at least 6'4", I reckon. At my best.I average 24-26strokes/min.

Did a 2k out of interest tonight. Bearing in mind not fresh (as well as no rest from yesterday's intervals, and it was done after a 3mi run, and some heavy weight work with arms, chest & lower back) did a 7.44. Not bad being so out of practice. Back twinged - and still sore now - at 1200km, meaning I had to break for a few arcs to stretch. I did jar it on lower back exercises, you see?. Otherwise, all good fun.

---

Softie, give it try when fresh!! see what you can do, what resistance you have it on?
Did my 7-03 after a 60 minute bike - rowed on level 9
next time i did it i was fresh and only did 7-09 level5

went last night and only got it to 29 strokes

Could hardly put my sock on this morning, cos of my back. 1hr into 3hr drive home. Agony!

Quote:

---

Originally Posted by southernsoftie

Could hardly put my sock on this morning, cos of my back. 1hr into 3hr drive home. Agony!

---

whats up with back mate?

52 minutes on rower 12,500mtrs

Quote:

---

Originally Posted by chamber34

whats up with back mate?

52 minutes on rower 12,500mtrs

---

Rushed some weighted dorsal raises yesterday before jumping on the rower. It twinged on the rower while doing the 2k and had to take a break for a few secs. Probably hyper-extended. Moral of the story: slow and controlled, especially with the back! :closed:

Had my once a week go on the rower. Warmed up then tried 3 x 500m hard as I could, with a little recovery between (all under 2mins). Finished with easy warmdown for 61/2k in 30 mins. First time I've tried the hard 500m, bloody knackering, I'm bolloxed.

I know it's not up to your standard - but I only do a session a week, I'm 5ft6" with very short legs and 60 next year ----- not ideal rowing material!!!

Quote:

---

Originally Posted by molehill

Had my once a week go on the rower. Warmed up then tried 3 x 500m hard as I could, with a little recovery between (all under 2mins). Finished with easy warmdown for 61/2k in 30 mins. First time I've tried the hard 500m, bloody knackering, I'm bolloxed.

I know it's not up to your standard - but I only do a session a week, I'm 5ft6" with very short legs and 60 next year ----- not ideal rowing material!!!

---

Only tried the 500m intervals once, did 2 was knackered went bit fast though!! so 3 beats me.
5ft 6 should make you more aerodynamic :D

2k on rower 6m51sec
30 minutes on bike slowly
broke 7minutes well happy with that, was knackered after

Fair play, good effort. :closed:

10k on rower 39.51

5k Steady Row 21.58mins

7x20 sit-ups

was gonna have a day off today but couldnt lol

little session today

16minutes rower 4373metres

Not quite a gym session, but had a sprint circuit lined up this morning and took our trainee with me.

1 set:
10x burpees w/ plyometric tuck jump at end
15/30/50m shuttle sprints

He was vomiting by the end of the second set. Love it!! :thumbup: Respect due though, he vowed to work on it until he could do it. :closed:

Followed this up with wk 3 day 3 level 3 of 100 Press Up Challenge -> 26/26/33/33/26/26/22/22/60 w/45secs rest (274 total).

Should be in line to top out in a couple of day's time.