HIT workouts... Overcoming that inertia, focus on the numbers... Stupid left knee...

Tuesday, 3/10/15 
5 min, warmup, stretching, motions 
27 min. 
leg press: 270 x 17e 
FSQ: 205 x 9c 
RDL: 235 x 9e 
flye: 170 x 11e 
press: 220 x 8e 
cable pulldown: 170 x 13c 
db seated MP: 100 x 9c 
tricep cable pressdown: 70 x 9e 
bb curl: 80 x 7e* 


Saturday, 3/14/15
232 lbs., 5 min. warmup
27 min. 
FSQ: 215 x 10e  
RDL: 265 x 8e 
seated flye: 180 x 10c 
seated press: 220 x 10c 
cable pulldown: 180 x 12e 
bb curl: 80 x 9e 
seated db MP: 50/50 x 11c 
cable tri pressdown: 80 x 12e 
db farmer 
carry: 85/85 x 68 steps, 18 steps 


Monday, 3/16/15 
1500m erg piece - 5:11.4 (1.5 rests for breath)

Then when I got to the boathouse, I discovered there was no practice that day, but then the head coach suggested I take a scull out. I took him up on the offer, rowed for a solid hour, but had less fun than I had anticipated--but was relieved to discover afterwards that this was because I had set up some equipment incorrectly. 囧 。。。糗


Tuesday, 3/17/15 
a very active practice tuckered me out; slept early :)


Wednesday, 3/18/15 
warm-up: 10 minutes 
30 min.
FSQ: 215 x 12c
RDL: 275 x 11c
seated pec flye: 190 x 11c
seated press: 220 x 11e
underhand pulldown: 190 x 12c
bb curl: 80 x 10e* / 1e (overhand grip)

[significant body English last couple reps for brutal negatives] 

seated db MP: 55/55 x 10c
tricep pressdown: 90 (?) x 10c

[It may have been 100 lbs, because an extra plate sometimes sticks to the bottom of the weight stack on my gym's machines.]

farmer carry: 85/85 x 72 steps, 30 steps

This changes everything... Well, not really...

[I found my notes from my 3/10/15 workout! Below are the changes from what I remembered to what I had actually done, as well as notes from my workout this evening.] 

3/10/15 
5 min, warmup, stretching, motions 

27 min. 
leg press: 270 x 15e 270 x 17e 
FSQ: 215 x 8c 205 x 9c 
RDL: 245 x 9e (?) 235 x 9e
flye: 170 x 10e 170 x 11e 
press: 220 x 8e (?) 220 x 8e 
cable pulldown: 170 x 12e (?) 170 x 13c 
db seated MP: 100 x 9c 100 x 9c 
tricep cable pressdown: 70 x 9e 
bb curl: 80 x 7e* 

3/14/15
232 lbs., 5 min. warmup

27 min. 
FSQ: 215 x 10e  
RDL: 265 x 8e 
seated flye: 180 x 10c 
seated press: 220 x 10c 
cable pulldown: 180 x 12e 
bb curl: 80 x 9e 
seated db MP: 50/50 x 11c 
cable tri pressdown: 80 x 12e 
db farmer carry: 85/85 x 68 steps, 18 steps 

HIT updates et miscellanea...

3/1/15 (?) 
5 min. warmup 

FSQ: 195 x 10c
RDL: 255 x 11c
flye: 160 x 11c
press: 220 x 10c
pulldown: 160 x 12c
pullover: 85 x 10c
bb seated MP: 90 x 11c
bb curl: 80 x 8e
tricep pressdown: 100/90 x 5e/3e


3/6/15 
afternoon...
rowing erg:
5 min. warmup
1500m piece - 5:19.9 (two pauses for breath!)

[I got a Class C Concept II erg from a coworker/friend for an AMAZING price. I intend to use it regularly.]

evening...
leg press: 270 x 10e
Smith FSQ: 190 x 5e
cable flye: 120 x 9c
T-row: 125 x 8e
db press: 140 x 9e
cable pulldown: 150 x 9c
tricep cable press: 70 x 10c
bicep bb curl: 75 x 8e

[This was after a team dinner, and coming off days of feeling "not quite right". Eff it. Had to do something.]

3/10/15 
5 min, warmup, stretching, motions 

leg press: 270 x 15e
FSQ: 215 x 8c
RDL: 245 x 9e (?)
flye: 170 x 10e
press: 220 x 8e (?)
cable pulldown: 170 x 12e (?)
db seated MP: 100 x 9c
tricep cable pressdown:
bb curl: 80 x 7e

[Can't find my note paper from this workout, working from memory.]

3/12/15
erg rowing:
3.5 minute warmup
2 min. stretching
1500m piece - 5:16.8 (with three pauses for breath!!)
90 sec. pulse check, walkabout
5:16 cooldown row

[Three seconds faster than last time, and I'm intent on restoring my aerobic capacity. Oh, and I will be using squats to nurse my fragile left knee back to health, too. Stay tuned.]