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Morgan's Grip Log


maidenfan
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Squat 225x25 then the c2ctc May row - max distance in 2 mins - 716m (1:23.7 avg, DF140, 39sm). Let's and lungs are toasted.

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Plan was a long, cover-up the monitor, strapless, easy row - stopped at 5013m in 19:03 (DF110, 20sr) then did 2 rounds of: ski 1000m & 35 progressive band assist chins in 16:31 (7:14.8/1:48.7 DF90, 37sr), then "Man-maker" sandbag squats w/a 150lb bag (shoulder bag, squat, move to other shoulder, squat, bear hug, squat = 1 rep). The "real manly" version gets dropped to the floor after ea squat - not today.

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Hair under 5000m of ~2K pace intervals on the erg and skierg.

Row - 500 (1:32.8), 2min (1:33.8), 3min (1:33.5) - DF125, 32-35 sr
Ski - 328m (1:47.6), 750m (1:44.5), 750m (1:44.6), 3min (1:41.5) - DF 90, 39-44 sr

Had corrupt files in my PM5 favorites - had to take a call from Concept 2 customer service mid workout. Just another shout out to excellent service from Concept 2

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4 rounds of: 500m ski & 40 band assist chins (4 to 1 to 5 - 5 reps ea step) in 24:59 (6:58.6 on the skis, damper 7.5, 35 sr)

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Yesterday - 3 hours of hiking w/a 20lb pack

Today - 4 rounds of: 750m ski & 45 band assist chins (4-1-5,5) in 31:59 (ski 3000m in 11:04.7 (1:50.7 DF85, 37sr)

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3 rounds of: 5' ski & 5' treadmill walk @ 4mph/5 incline. 4170m in 15:00 (1:49.8 @ 33sr, 1:48.5 @38sr, 1:45.4 @ 41sr) - DF 90

A couple miles of walking hills w/a 40lb pack after.

Decent workout - feel pretty good.

Since I'm a month out, I've tightened up the diet substantially - Lots of lean protein, starchy carbs only before and mainly after workouts - fibrous carbs (greens) the rest of the day and NO BEER

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500m ski and 125 band assist chins (4 mini bands - no bands - 4 mini bands, 5 reps ea band, continued up and down, no rest, to 125 reps) in about 18 mins or so.

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Day before - death by treadmill - start at an 8 min pace, increase .1 mph per min until you can go any further. I stopped a few seconds into a 6:15 pace at 20 mins ~2.85 miles.

Today - Did not want to workout today - did something short - 500m ski, 10 x 80lb db snatches, 50 band assist chins (4,3,2,1,2 - 10 reps ea band), 10 x 80lb db snatches, 500m ski in 11:17

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Squat 255x25, then the plan was mad distance in 4 mins. Did 2 mins at 1:31 something, a min break or so, then 1 min at 1:32 something. Finished with 300 calories in 15:20 on the elliptical and some neck bridging. Squats made the rowing tough today.

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Strapless row 5233m in 20:01 (1:54.8, DF110, SR21) then ski 15 mins - 3999m (1:52.5, DF90, 33sr), then some stretching and neck bridging.

Edited by maidenfan
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  • 2 weeks later...

Today's workout was pretty good:

1000m row (3:03.4), 80lb DB hang snatch x 50, band assist chin pyramid (45 reps), 1000m ski (3:42.1) and a 1 mile run (6:54) in 28:29

Bodyweight was 251 today - a tad heavy, but that usually happens when I squat - no more until the competition is over.

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Today: 2K skierg TT - 6:48.9 (1:42.2, DF90, 43sr). Was hoping for sub 7 - worked out even better. You'd think the shoulders and triceps, but jeez, 7 mins of half squats absolutely kill the legs icon_biggrin.gifLast years 6:31 on the skierg is going to be extremely difficult to beat (wow, very fast).

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10 min row (1:42.5 avg) and a 10 min treadmill run (6:22 pace). Actually, just a hair under 10 min run as I killed the treadmill just a hair under 10 mins. Fancy commercial treadmill - sure it is.

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100 reps for time - 80lb db hang snatches (8:32), then 5 mins of skierg (1362m, 1:50.1 avg), rest a few mins, then 50 band assist chins and several sets of neck bridging. Sweet workout - feel great.

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Thanks Eric, I've always been impressed by your deadlifting. Once this row competition is over, I really need to focus on reducing some weight for longevity purposes. I think 225 or below would be a good start. It's always difficult for me to give up strength work though (and drinking beer).

Edited by maidenfan
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Thanks Eric, I've always been impressed by your deadlifting. Once this row competition is over, I really need to focus on reducing some weight for longevity purposes. I think 225 or below would be a good start. It's always difficult for me to give up strength work though (and drinking beer).

Thanks, Morgan. So am I right in inferring you row better at 250 than you would at sub-225? If so, that's very interesting. And I'm right there with you on the beer and inability to back off totally on the strength training. I've tried lighter maintenance routines before, but never lasted very long. Even though I've gained 30 pounds since fall, my blood pressure has dropped. I think this is, in part, due to to higher rep and volume training. I row very light only once a week.

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Thanks Eric, I've always been impressed by your deadlifting. Once this row competition is over, I really need to focus on reducing some weight for longevity purposes. I think 225 or below would be a good start. It's always difficult for me to give up strength work though (and drinking beer).

Thanks, Morgan. So am I right in inferring you row better at 250 than you would at sub-225? If so, that's very interesting. And I'm right there with you on the beer and inability to back off totally on the strength training. I've tried lighter maintenance routines before, but never lasted very long. Even though I've gained 30 pounds since fall, my blood pressure has dropped. I think this is, in part, due to to higher rep and volume training. I row very light only once a week.

I probably would row about the same or better and distances longer than 2K. I think my ability to do volume rowing 50+K a week would be much better at a lower weight. My running definitely would be better (and the quality of my life). It's very hard for me to stop doing things that increase my strength and focus on losing weight with calorie burning exercises - I feel like I'm getting weak and my brain wont have it.

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