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Workouts

10,000 m rowed

Elapsed time ~44:00

Over the next two weeks I’m going to be out of town on business for part of the week, and doing rehearsals for a show I’m in just about every night that I’m in town, so the workouts are probably going to take a hit. Boo.

Five rotations of:

  • 1000 m rowing @152 w
  • 8 pullup
  • 16 perfect pushup
  • 24 squat
  • 15 alt. DB press 30#
  • 15 medball twist 12#
  • 16 chair dip
  • 15 alt. DB curl 30#
  • 16 upright row with band

Elapsed time 1:02: 21

Out of town on travel this week, so modifying things a bit:

45 minutes on treadmill; 15 running. (knees are hurting a lot; I think that’s why I quit running for so long).

Five rotations of

  • 1000 m row @ 158w
  • 8 pullup
  • 16 perfect pushup
  • 24 squat
  • 15 Alt. DB press 30#
  • 15 medball twist 12#
  • 16 chair dip
  • 15 Alt. DB curl 30#
  • 16 upright row w/ band

Elapsed time 59:14

Second workout with pull-ups at 8 per set; moved the dumbbell weights back up to 30 lbs. This made is somewhat harder for those.

Five rotations, resulting in:

  • 5000 m rowed at 168W
  • 40 pull-ups
  • 80 perfect push-ups
  • 120 squats
  • 75 alt. DB press 30#
  • 75 medball twist 12#
  • 80 chair dips
  • 75 alt. DB curls 30#
  • 75 upright row with band

Elapsed time 59:28

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