Yesterday and Today

That's a clever title isn't it. Yesterday's workout went okay and today's workout fried me. On the long row days the stress of rowing at a decent pace for 3500 meters is enough so I decided to scale back the extra stuff.
SATURDAY'S WORKOUT
Row 500 meters
DROM
Pull ups - 8/6/5/4/4
Weighted sit ups - 5 x 7 with 10 lbs. (on the bench made it a little harder)
Wall squats - 5 x 6 (these are getting better and I am getting a little lower)
DB press - 3 x 5 with 35's

SUNDAY'S WORKOUT
Row 500 meters
DROM
Row - 3500 meters, time 13:41 avg. pace 1:57.3 avg. stroke rate 23
I only did one set of 8 pull ups and 1 set of wall squats.
Didn't get the revers hypers in because the tall box was gone so I spent 35 minutes stretching instead.
See you on Tuesday.

T.G.I.F.

And I say TGIF for no apparent reason as Friday means no more to me than any other day. It's just some random thing that I put in there because I needed a title for this post and I plumb run out of cleverness.
TODAY'S WORKOUT
Row 500
Tabata Row - 100/99/94/98/95/85/99/98 Total of 768 meters same as last week
Fell apart on number 6 ran out of steam but then the steam came back maybe it was just a P moment.
e-mail for description of P moment.
Weighted pull ups - 3 x 3 at bodyweight 3 x 1 with 37.5
Back ext. - 5 x 7
Wall squats - 5 x 6
Barbell row - 3 x 10 @ 80
Au revoir

Top 'o' The Morning To Ya.

I bought a new book yesterday called Becoming Bulletproof It seems interesting and it was only $9.99. It was recommended by Dan John a man that I have a lot of respect for. I'll let you know what I think after I have absorbed the information.
TODAY'S WORKOUT
Row 500 meters
DROM
Introduced some spiderman crawls and Hindu push-ups as part of the warm up today. I like them.
Pull ups 8/6/5/4/4
V-Ups 6/6/6/6/6
Wall Squats 6/6/6/6/6
The above were done as a superset
Good Morning 3 x 5 @ 90
All the pull ups were chest to bar today.

3rd times the charm

It has been 2 days (or more) Friday went okay but Saturday crashed. I am, for some reason, still a little sick...so...another day off. (darn this body, it must belong to someone else) I am going to take this week off of lifting and just take it easy. Maybe that will work. The rows are getting better. I am almost back to where I was on the Tabatas.
FRIDAY'S WORKOUT
Row 500 meters
DROM
Tabata Row - 97/98/99/96/95/98/97/97 a total of 778 meters which is 15 more than last week
Hanging leg raises - 5 x 5
Barbell Row - 3 x 10 @ 70

SATURDAY'S WORKOUT
Row 500 meters (my calf is bothering me for some damn reason)
DROM
Squats - 5 @ 45/5 @ 65/4 @ 75/10 @45
a miserable day squatting
Bench - 5 @ 75/5 @ 95/5 @ 110/3 @ 130/3 @ 145/3+ @ 165 (got 5)

DB OH Press - 3 x 5 @ 30
Weighted Pull ups - 3/2/1/3 @ 37.5

Saturday was bad overall. Not only did the workout suck but after I had to go to work. Got to figure out what to do about the work thing. I am not at all fond of it.

Woden's Day

All in all a good workout today. Sleep is awfully bloody important (have I mentioned that). Talked to my friend Brian yesterday who watched a movie called Forks Over Knives and he said the arguments presented were convincing enough for him to switch from his meat based diet to a raw and vegan motif. Although counter intuitive he said he has gotten stronger, as measured by pull up and dip numbers and his stamina has gone way up. Interesting in light of the meat and vegetable peoples claim that one can not thrive on a vegetarian diet and another example of the sheeplike behavior of the folks involved in a certain exercise group. (You know who you are)
TODAY'S WORKOUT
Row 500 meters
DROM
Row sprints 4 x 200 with 1:30 rest
1):40.2
2):40
3):41
4):38.8
I am going to get the sprints up to 10 x 200 and then drop back down to 3 x 200 and shorten the RI by :15 seconds (is that redundant with the 2 little dots and seconds) and build it back up to 10 x 200 etc etc.
Weighted Step Ups - 3 x 6 @ 100
Pull ups - 8/6/5/5/4
Wall squats - 5 x 6
Back Ext. - 5 x 6
A bad idea to schedule good mornings and back extensions back to back.

Back to Woik.

I have decided to go with a straight linear progression on the weight lifting for awhile and then get back to Wendler in a couple of months. One of the many good things about doing my own programming is that I can change it when I want to. I am not forced into someone else's idea of what I should be doing.
TODAY'S WORKOUT
Stairs 5 minutes @ level 6
DROM
Press - 5 @ 50/5 @ 60/5 @ 70/5 @ 80/5 @ 90/3 @ 95
Dead lift - 5 @ 130/5 @ 165/5 @ 190/3 @ 210/3 @ 245/3 @ 275
Good Morning - 3 x 5 @ 85
The following was done as a super set.
Pull ups - 8/6/5/5/4
V-ups - 5 x 6
Wall Squats - 5 x 6

Postmaster General

Lessons I have learned this week. Yesterday specifically. When scheduling a longer aerobic workout even though on paper it doesn't look like much, in practice it is enough. I seem to want to do more than I have to but that is inconsistent with my view that doing as little as possible to achieve the end is the preferred course.
SATURDAY'S WORKOUT
Stairs 5 minutes at level 6
DROM
Squat 5 @ 65/5 @ 80/5 @ 95
Dumbell OH Press 3 x 5 @ 25
Behind Head Weighted sit ups 5 x 7 with 10 pounds
Wall Squats 5 x 5 to 24" box
Pull ups 7/6/5/4/4
Weighted sit ups with the weight behind your head affects your ego.
SUNDAY'S WORKOUT
Row 500 meters
DROM
2500 meters avg. pace 1:58.6 avg sr 26 time 9:51.2
Split Squats 3 x 5 with 40 pounds
Pull ups 7/6/5/4/4

The question is: Will I learn my lesson?
Stay tuned to find out.