Wednesday AM - Rowing and Dips

Took some time off because I was sick, but good to be back.

Rowing 3km in 13:20

Experimenting with lower resistance settings, as I learned that higher is not better/harder.

Rings Dips
BW x 10,10,10

Tuesday PM - Back Squat 160 kg, upper body, PT

Rowing @ 6 for 1000m, 4:00. After reading up a bit online, I realized that rowing at 10 is not harder, it is just different. Going at 6 really took a lot out of me since I upped the pace.

Pullups
BW x 8,8,8,8

Back Squat
bar x 5
70 x 5
90 x 5
110 x 4
130 x 2
151 x 1
160 x 1 (352 lbs)
Measured the weight of my iron plates. The bumpers are spot on, but the iron is 45.4, 45.4, 44.0, 48. So I'll use the two that match. If some of my others are exactly 44 that would be ideal, as I can just call it 20kg.

Reverse Flies
4.5 x 15,15,10

Ring Dips
BW x 10,10,10,7
Focusing on rings facing out position between reps and at end.

Inverted Ring Row
BW x 10,10,10

Side planks
BW x 20,20

Bicycles
BW x 20,20

Friday AM - Upper body and stretches (light)

Kept it light.

Ring Dips

BW x 8,10,10,10

Band Pulls x 20,20,20

Bicycles

BW x 20,20,20

Back exts

BW x 20,20,20

+stretches

Thursday AM - Rowing

Rowing @ 9 for 4000m 18:47
+stretches

Wednesday PM - Back Squat 156 x 3, upper body

Back Squat
bar x 5
70 x 5
90 x 5
110 x 5
130 x 4
156 x 3,2
Still a far cry from 198 but its good to be getting back up there.

Reverse flies
4.5 x 12,12,12,15

Reverse crunches (kind of, more like tucks)
BW x 20,20,20

Ring Dips
BW x 4x12

Inverted Ring Rows
BW x 3x10

Side Planks
BW x 20,20

Tuesday AM - Rowing 4 km

Rowing @ 9 for 4000m, 18:19

Monday PM - Upper body only

Ring Dips
BW x 8, 10,10,10,10,10

Pullups
BW x 6x8

Ab Wheel
BW x 3x10

CoC #1 - 5,5,5/4 (r/l)

Sunday AM - Rowing 30 min

Rowing @ 9 for 30 minutes, 6783m
2:12 avg/500m

Saturday PM - Back Squat 149, upper body work

Rowing warmup, 3 min

Back Squat
70 x 5
90 x 5
110 x 5,5
130 x 3
149 x 3,3 (328 lbs)

Ring dips
BW x 5x10

Reverse Flies
4.5 x 2x15

Inverted Rows (Rings)
BW x 10,10,10

Floor L-sit raises
BW x 10,10

Friday - Rowing 20min

Rowing @ 9 for 20 minutes, 4246m (2:21 avg/500m)

+ a few PT exercises

Thursday PM - Upper body work

Probably should have squatted by my back was feeling pretty bad. Did a lot of PT work and stretches.

Rowing 2000m in 8:43 @ 9

Supermans
BW x 12,12
+some stretches

Good mornings
20 x 8
40 x 6,8,8,

BB row
40 x 10
60 x 5
80 x 5,5,
I wrote down that I did 60 x sets of 10 and 15 last time, not sure that was right.

Ring Dips
BW x 6x8

Pullups
BW x 3x10

Inverted Ring Rows
BW x 10,10,10

Ab wheel
BW x 2x10

Glute Bridge
BW x 20,20

Russian Twist
BW x 30,30

Side Plank
BW x 50s,50s

+stretches

Wednesday AM - Light stuff

My mats are outside to air out so I've been staying away from the heavy noise-making, floor hurting exercises like squats and deadlifts until I have them back.

Ring dips
BW x 8,10,8

Inverted Ring Rows
BW x 8,10,10
Tried to use weight, but short of a weight vest its not feasible.

Ring Lsit
BW x 8s,8s,6s

Reverse flies
4.5 x 10,10

Tuesday PM - Back Squat 140, upper body

Reverse flies
4.5 x 3x10

Back Squat
70 x 5
90 x 5
110 x 4
130 x 4
140 x 5,5

Ring Dips
BW x 3x8

Ring Lsit raises
BW x 8

Floor Lsit
BW x 12s,9s

Pullups
BW x 10,8

Inverted Ring Row
BW x 10,8

Monday AM - light stuff

I'll squat tomorrow, back sore.

Rowing @ 9, 2000m in 9:18

Pull-ups

BW x 8,8,8

BB row

60 x 10,10,15

Ring Dips

BW x 12,12,12

Glute bridge 

4.5 x 15,15,15

Ab Wheel

BW x 10,10,10

Total time 37m

Sunday AM - Deadlift, upper body work

Rowing 1000m in 3:53 @9 This was really hard.

Reverse flies
4.5 x 12
10 x 8,8,8 (this was hard to hold and my form suffered)
4.5 x 12

Deadlift
70 x 5
110 x 5
130 x 5
151 (332lbs) x 5,5
First set double overhand, second set strapped.

Ring Dips
BW x 4x10

Inverted Rows (Rings)
BW x 10,10,10

Side Plank (Dynamic)
4.5 x 10ea

Side plate raise (standing)
20 x 15ea

L-sit raises
BW x 10,10

Thursday PM - Back squat 130, etc

Back squat
bar x 8
70 x 5
90 x 5
110 x 4
130 x 5,5,5

Reverse flies
4.5 x 4x12

Ring Dips
BW x 4x10

Ring L-sit holds
BW x 14s

L-sit (bars) BW x 10s, 10 raises, 10s

+PT exercises

Wednesday PM - Deadlift, upper body

Ring dips 

BW x 8

Deadlift

Bar x 5

70 kg x 7

110 x 5 

130 x 5

142.5 x 5,5,5

Reverse fly

4.5 x 4x12

Ring Dips

BW x 8

20 lbs x 8

40 lbs x 3x8

L sit (rings)

BW x 10s, 10s, 14s

Inverted Row (rings)

BW x 3x10

Side plank (dynamic)

BW x 20

+stretching 

Tuesday PM - Back Squat, PT, rings

Rowing for 1000m in 4:03, @ 9 difficulty

Band Pulls x 3x10

Reverse Flies
4.5 x 4x12

Back Squat
bar x 5
60 x 5
80 x 5
100 x 4
120 x 5,5,5
Not going back into heavier weight too fast. Rhomboid felt decent, though I did feel it a bit on the lift. Not pain though. Low back tight but not hurting.

Ring Dips
BW x 8,8,8
Found out I can do these with weight, may try next time.

Ring Lsit raise
BW x 8,8,8, then 10s hold

Ring Lsit Chins
BW x 5,5,5
Harder than it looks.

Ab Wheel
BW x 3 x 10

Side plank (dynamic)
BW x 20 each side

+PT exercises and stretches (leg to hand side to sides especially good)