Training Log Archive: RASPUTINIn the 1 days ending Sep 21, 2014:
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Sunday Sep 21, 2014 #
Note
slept:8.5 weight:200.5lbs
Rowing (erg) 5:00 [3]
warmup and TT
easy row then building to hard.
damper 6. pm3
1:39
started 1:50, dropped down to low 1:30s, then seat felt loose.
felt like i could go sub 1:30 with damoer 8-10 and better seat.
easy row then building to hard.
damper 6. pm3
1:39
started 1:50, dropped down to low 1:30s, then seat felt loose.
felt like i could go sub 1:30 with damoer 8-10 and better seat.
Hike 10:00 [3]
tready 15% 3.1mph
felt easier
watching Seahawks win in OT!!!! wow
felt easier
watching Seahawks win in OT!!!! wow
Strength Training 1:00:00 [5]
calbasas swim tennis
hike/row warmup
single arm Dumbbell bent over row,
incline dumbbell bench press
35-45-50-50-55-50 x10
r shoulder came out/loose a couple times during warmup, but felt fine and stayed in rest of workout.
lat pull down
6 sets increasing weight each time. x 10
dbell shrug
66-75-85-85-75-65 x10
tri press down ropes
5x10
barbell shoulder press 45-65-75-45 x10
shoulders were already worked!
calf raise machine 4 sets 10-20
ran into former college rower, from st petersburg russia. got some good advice.
need to maintain the 3-1 or even 4-1 pull/press ratio for shoulder health
hike/row warmup
single arm Dumbbell bent over row,
incline dumbbell bench press
35-45-50-50-55-50 x10
r shoulder came out/loose a couple times during warmup, but felt fine and stayed in rest of workout.
lat pull down
6 sets increasing weight each time. x 10
dbell shrug
66-75-85-85-75-65 x10
tri press down ropes
5x10
barbell shoulder press 45-65-75-45 x10
shoulders were already worked!
calf raise machine 4 sets 10-20
ran into former college rower, from st petersburg russia. got some good advice.
need to maintain the 3-1 or even 4-1 pull/press ratio for shoulder health
C • advice? 11