Early cardio on the Concept2

5:15AM this morning after a pretty good nights sleep. No weights today just cardio. 6x713m with 1min rest random distance training. 15:29.8...4278m...1:48.6...r22 (Average for session) Still had a lot of power after 4 back to back low rate sessions. Starting to feel good again with my hamstring improving every week.

2 in one.

Very busy yesterday and forgot to post my session. It was Biceps and triceps followed by a random distance interval session 829m x6 with 1min 20sec rest. Biceps were olympic bar with 10kg on either side 3sets of 10reps and seated bicep curls on the machine but one arm at a time. 3sets of 9reps. Triceps were scull cruchers with z-bar with 10kg on either side. 3x9 reps and standing tricep push down. 3x9reps increasing weight on every rep. The rowing was 18:00.8min...4974m...1:48.6...r22 (Average for session) negative splits.Followed by jogging for 7min and stepper for 7min and crunches. This mornings session was a pure rush because I woke up 10min later than normal and only had 20ish minutes in the gym. 5:10AM session before a long day at work. 13 hours. Managed to squeeze in a random distance interval session again at r22. Negative split again. 636m x6 with 1min rest. 13:39.4min...3816m...1:47.3...r22 (Average for session). Just started on instagram and the pictures for the sessions are on there. hewittjason2

Forcing the meters out.

Yesterday was a rest day mainly because I needed one. Today was chest and legs but split it up differently than normal because change is good and I have been doing to many free weights as I am gaining weight, more cardio needed. Chest first on the seated chest press machine and the peck deck machine 3 sets of 10 reps on each machine then onto the rowing machine for a few low rate 750's to force myself to do a bit more rowing as my hamstring is still a bit tight but a lot better than last week. Managed to cover 4500m on the rower with some decent power. Straight onto the bike treadmill for 7min of jogging and then the bike for 5min. Then it was legs time, which was leg press, leg extensions and most important hamstring curls. All 3 sets of 10 reps. Crunches to finish off with.

Saturday training.

It was weights and a bit of rowing today but no rush because I did not have to go to work afterwards. First it was back and shoulders on the weights. Nice slow controlled reps for a better burn and technique. Then It was onto some short rowing intervals just to finish things off. 400s first then stepper for 7min then 30sec on 30sec off followed by crunches.

Another early session with weights.

4:45AM session today because something woke me up before my alarm. (I think it was the wife snoring but nobody ever admits to snoring). Weights for a change today followed by a bit of speed work on the Concept2 to test things with my tight hamstring!! Biceps and triceps but because of limited time had to do 2 exercises per body part instead of 3. Biceps...Olympic bar with 12.5kg on each side, just a straight curl. 3 sets of 9 curls. Dumbell curls with 22.5kg dumbells, 3 sets of 9 curls. Triceps...Standing tricep press starting at 35kg, 40kg, 45kg. 3 sets of 9 reps inceasing. Seated tricep press starting at 75kg, 80kg, 85kg. 3 sets of 9 reps increasing. Then I just had time to test my hamstring before setting off for work. Managed to do 10x30sec on 30sec off at 1:36.4 average at r29. Drag factor was 129. No pain in the hamstring but lost a fair bit of rowing fitness as I was blowing pretty hard. Back to proper training tomorrow as I start my 4 days off work. :-)

Early cardio.

This morning was another early 5AM start because I am doing another long shift today at work. just cardio today because I only had 25min to train but managed to get a good sweat on because the humidity was high in the gym. 6min on the treadmill then 6min on the rower, then 6min on the stepper, then 6min on the rower again finishing off with core work on the mat. Only 2 people in the gym this morning so very quiet as you can imagine. Slept a bit better last night. :-)

Been a while since my last blog.

Things are finally coming together again with my training. Not all rowing machine training either but more weights and stepping up other cardio training as well. Mainly use the rower for speed when to mood suits me on the day. been doing weights and a cardio curcuit last few weeks. 8min jog on the treadmill followed by 2k row at r22 about 7:30ish, then spin cyle or stepper machine for 8min x2 cycles. Just building up the intensity at the moment and the humidity leaves my soaking wet through after. Oh yes.. and crunches to finish. Will go into the weights in more detail from day to day blogs. Today was a 13 hour shift so I only had time for a quick 1 cycle of the cardio at 5AM before work which was harder than I thought it was going to be but worth it after. I may go before work again tomorrow but depends how I sleep tonight. Not been sleeping well lately....