maidenfan Posted May 15, 2015 Author Share Posted May 15, 2015 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. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 20, 2015 Author Share Posted May 20, 2015 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. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 21, 2015 Author Share Posted May 21, 2015 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 srSki - 328m (1:47.6), 750m (1:44.5), 750m (1:44.6), 3min (1:41.5) - DF 90, 39-44 srHad 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 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 23, 2015 Author Share Posted May 23, 2015 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) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 24, 2015 Author Share Posted May 24, 2015 785 calories in 40 mins on the elliptical. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 26, 2015 Author Share Posted May 26, 2015 Squat 235x25 then 4' @ race pace DF130, 29sr (1286m - 1:33.3 avg) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 27, 2015 Author Share Posted May 27, 2015 Yesterday - 3 hours of hiking w/a 20lb packToday - 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) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 28, 2015 Author Share Posted May 28, 2015 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 90A 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 1 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 29, 2015 Author Share Posted May 29, 2015 Squat 245x25, 205x10, then row max distance in 4:15 - 1388m, 1:31.8 avg, 33sm, DF130 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 31, 2015 Author Share Posted May 31, 2015 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. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 2, 2015 Author Share Posted June 2, 2015 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 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 5, 2015 Author Share Posted June 5, 2015 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. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 6, 2015 Author Share Posted June 6, 2015 (edited) 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 June 6, 2015 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 17, 2015 Author Share Posted June 17, 2015 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 28:29Bodyweight was 251 today - a tad heavy, but that usually happens when I squat - no more until the competition is over. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 18, 2015 Author Share Posted June 18, 2015 Treadmill - 3 mile run in 20:46 (6:55), stretching, neck bridging. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 19, 2015 Author Share Posted June 19, 2015 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 Last years 6:31 on the skierg is going to be extremely difficult to beat (wow, very fast). Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 22, 2015 Author Share Posted June 22, 2015 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. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 24, 2015 Author Share Posted June 24, 2015 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. Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted June 24, 2015 Share Posted June 24, 2015 Not a lot of 250 pound guys capable of workouts like these. Very impressive! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 25, 2015 Author Share Posted June 25, 2015 (edited) 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 June 25, 2015 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 25, 2015 Author Share Posted June 25, 2015 8K treadmill run in 36:54 (7:25 pace) Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted June 26, 2015 Share Posted June 26, 2015 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. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 26, 2015 Author Share Posted June 26, 2015 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. 1 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 26, 2015 Author Share Posted June 26, 2015 PR 4 min row - 1309m (1:31.6 avg). Last hard row before the games next week. Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted June 26, 2015 Share Posted June 26, 2015 Good luck at the Games! Quote Link to comment Share on other sites More sharing options...
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