Great job on the rowing. I've thought of rowing in an attempt to drive up my bench. And congrats on the weight loss! Super!

I actually like rowing, but I've never done it to excess. Only for warmup. I should try it for cardio sometime when the weather keeps me indoors.

I find rowing for more than 1000m intolerable. I have actually rowed for much longer but damn it's tedious. I'd rather get my (slower) cardio outside in the fresh air where I can enjoy the trees, squirrels and birds as I squish around in the mud on Tooting Common.

My lungs are still hammered, btw!

I was going to run yesterday (as I generally do on Sundays) but it was pissing down so I stayed indoors. Went to the gym this morning though. Deload week - did a fairly length mobilisation warm-up before hitting bench.

Bar x 20, 30kg x 10 (x2), then 40kg x 5, 42.5kg x 5, 45kg x 5.

I actually couldn't remember what weights I was meant to be using so I just did that.

I thought I'd do some chins but only got 3 reps before I died, so I went and did a couple of sets of dumbell rows (24kg x 10, 26kg x 8) instead. Weights felt really heavy today.

Did two sets of straight arm pulldowns (25kg x 8) before calling it a day.

I don't know if I'm tired because of the rowing, but I felt pretty sucky. Good job it's a deload, eh?

Oh, but I felt the same way last week -- deloads do take the pressure off. Next workout will be better.

um, hello? Cal....you leave for a trip and not tell us or something?

Naw. Actually I was just coming here to post and saw I'd been missed. How sweet!
In actual fact I haven't trained all week. I trained Monday, was going to train Wednesday but woke up too late, and then on Thursday I woke up with a nice scratchy throat and sneezes. My boss has a horrible cough which he's passed around the office. Given I have a 10K on Sunday I thought training would be a dumb thing to do, so I've been taking it easy.
Thought about training today but I don't want to be running tomorrow with DOMs. I'll do my race, then start back again on Tuesday, hopefully.

Happy race day tomorrow..hope you are feeling better!

Oh! The race is tomorrow?! Good luck! Let us know how it goes.

fingers and toes crossed

Cheers, I seem to have fought it off, so I should be OK. I guess if I don't post tomorrow you'll know I died.

OK, not dead. Finished my 10K in under an hour (I think it was 59:18 or something like that - it was chip timed so I'll get confirmation of that tomorrow once the results are back). Was pretty pleased with that as I have run a max of once per week since I resumed after my injury and I didn't run at all last weekend.
The next one is in May.

Congrats!

good work Cal!

Nice job! I can't imagine running a 10K, very impressive!

Cheers. I'm a pretty slow runner - I've always run around 10 minute mile pace and I can't see that changing as I get older. But I enjoy the fresh air and the headspace it give me. Running a few races keeps it interesting (I just run in a local series on Clapham Common - a lot of it is on grass and trail which I generally stick to in order to save my joints - and there are 5 races a year. Last year I made two of them - this year I'm attempting to do all five, ankle willing).

I have to be in work fairly early so no gym tomorrow but I'll be back to training again on Tuesday.

Nice job on the race, in good time too! Glad you fought off the bug....I'm working on doing the same.

excellent work!! thats a fast run! :)

Oops, next one is actually in April. I got it mixed up with the next 5K (which I'm not doing, probably).

Had ART tonight. Since I stopped squatting everything is a lot better! My week off also seems to have done some good - subscaps weren't bad at all. Normally they make me cringe like you wouldn't believe.
Glutes and calves were pretty tight but not as bad as expected considering I ran 10K yesterday...hip flexors were much better.
So I'm making a lot of progress here, which is terrific.

My ART lady is also doing the next 10K herself, since she's moved close to where it's run. Which could be fun - I'll get to see her overtake me most likely (she's done the Ironman, so I don't think I'll be running faster than her, somehow...)

Excellent job Cal! And I'm glad to hear that you're getting the kinks worked out (literally!)

I got my time back today and it was faster than I thought: 57:12.4 - a personal best! I am very pleased with this! I am not sure I will improve upon that this year as I tend to get slower as the weather gets warmer, but I hope to continue to post times under an hour.

Workout today:

Bench
-----
2 x 10 x bar, 1 x 10 x 30kg, 1 x 5 x 40kg, 1 x 5 x 45kg, 1 x 5 x 50kg, 1 x 8 x 55kg

I've done 8 reps with 60kg before now so I wasn't thrilled with this - but I'd had a really crappy night's sleep and was on low calories yesterday.

Military Press
--------------
2 x 5 x bar, 1 x 5 x 25kg, 1 x 5 x 27.5kg, 1 x 7 x 30kg

Superset
--------
2 x supersets of:

Straight arm pulldown: 10 x 20kg
Scap pulldowns: 10 x 40kg

Just a light combo to finish.

Also, 50 x hyperextensions, and stretching.

Didn't have time for anything else, so that was it.

Not very inspiring - however, I am looking a lot better in the mirror, which is very pleasing. I almost saw an ab! (My ART therapist noticed I was leaner as well). I guess I can't really continue to gain strength while I'm cutting, so I'll have to be happy with maintaining for now.

I was just going to ask you how the cutting was going. Yay for seeing an ab!

Hope the sleep is better....crappy sleep, oh do I know all about that.

Yup I'll do another weigh on Saturday. Waist is around 27.25 now. I still have a bagel, hip lumps and inner thigh flubber but this is all hormonal fat and very hard to shift. What I really want is defined triceps because I know my tris would be pretty awsesome if I could see them. Well, I've got until June.