imJesse

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Aug
03

 LFW #4 – PB!

500m row at 1:41.1. Previous best was at 146.9. I did start at ~2:00 timing so I’d say this is pretty good improvement for about 2 months worth of work. I’m still gunning for 1:30 by Nov/Dec. Will do another 500m test in 4-5 weeks. 

Front squat 4×6 at 30kg. I’ve serious trouble balancing the bar 🙁 

Bulgarian spilt squats at 7.5kg – 2×15. First time doing this and absolute killed my gluts. 

Dumbbell stiff leg deadlifts x10 at 7.5, 10 – stopped cos of CTS symptoms. Replaced with rack stiff leg deadlifts x10 at 20, 30, 40. 

Bodywsighr lunge walk x3 till fatigue. 

Aug
02

FW #3

Rowing logging is getting boring. 3x 1:45 on, 0:15 off clocking 1332m. 

Inclined prone dumbbell row: x8 at 5 (1), 7:5 (1), 10 (1), and 12.5 (3). 

Deadlift rack x5: 20, 40, 50, 60. 

Barbell rack pull x4-3 at 40, 45, 50; 55 (3). 

Single arm dumbbell row x10 at 5, 10, 12.5, 15 (3). 

Seated cable row x10-15 at 30, 35; 30, 25 (2). 

Aug
01

FW #2

I’m a little behind with logging but will get back to posting the backlogs sometime this week. 

I’m starting a new program and this is day 2 of it –

Rows: 4x 250m at 2:00, 1:45, 1:45, 1:55 pace. 

Dumbbell bench press: x8 at 12.5 (1), 15 (5). 

Benchpress: x5 at 20 (1), 30 (1), 35 (1), 4 (3). 

Dumbbell inclined fly: x10 at 7.5 (2), 10(3).

Seated dumbbell shoulder press: x 12 at 7.5 (1), 10 (1), 12.5 (2); 12.5 to 6 reps. 

Dumbbell lateral raise: x 10 at 7.5 (2), 5 (2).