This Week

 Friday: 2 by 2K
1:51.4 at 27 spm
1:52.0 at 27 spm

Saturday: 2K at 1:46.9
Time Piece 1:30 at a 1:36.3 split

Sunday I rowed about 4000 meters on the water

Monday: 10 by 21 pushups, 25 twisties

Sunday

35 Minute Piece : 2:06.1 split 22spm

My goal for this upcoming week is to do 3 by 2k every day.

Sydney Marathon and random workouts

I'm still adjusting to life in Sydney. I'm trying to find a training facility. Over the last two weeks I have done random workouts to maintain shape. I ran a marathon a week and a half ago. My time was 8 hours and 50 minutes. Yesterday I ran 10 by 200 meters with 200 meters walk rest in between and then 3 by 10 pullups, 3 by 20 pushups. The day before yesterday, I ran 5 by 500 meters, 10 by 2 flights of bleacher stairs and 100 pushups. These are examples of the workouts I have done. I am trying to find an erg and access to a gym. Then real training can begin.

Saturday

5 sets of 30 pushups and 50 crunches.

I've been adjusting to life in Sydney so I'm still trying to find a gym here and potentially row with the Sydney Crew Team. I'm planning on running a Marathon today around Sydney. We'll see how it goes.

10 by 500 m with 1 minute rest

1: 1:43.8 34 spm

2: 1:43.7 33 spm

3: 1:44.9 33 spm

4: 1:45.7 32 spm

5: 1:48.3 32 spm

6: 1:48.6 32 spm

2 min rest

7: 1:46.9 32 spm

8: 1:47.7 32 spm

9: 1:45.8 33 spm

10: 1:48.5 32 spm

My legs are sore but it feels great

I'm thinking of doing a marathon soon (42,000 meters) I heard that Rochester Crews doing one in lieu of the Superbowl!

3 by 1500 meters

1: 1:49.6 split at 32spm

2: 1:47.7 split at 32spm

3: 2:00.1 split at 27spm

Quote of the Day:

"In the darkness, the stars gleam the brightest."

During my last piece, I was at a 1:48.2 split with 200 m to go when I threw up. I finished the piece with a 2:00.9.

I kept thinking of that quote and it helped me continue.

Monday / Tuesday

Monday was Hylan Stairs:

Mo and I ran all 11 flights 5 times. While running down we did 15 diamond pushups and while running up we did 10 jump and clap pushups followed by 20 regular ones.

Tuesday was my first 2K test and the results are as follows:

Time: 6:59  Split: 1:44.7 33spm

I placed 171st judging by 2010's CRASH B's Open Heavyweight Men.

I feel sad that I am this far behind the rest of the pack but understand that January was a month of getting back in shape. My goal for next month, March 1st, is to get a Personal Record and score a 1:41.9.

As a step to meeting this goal I will be running a Marathon this month in Australia, hopefully on February 10th, the day after I arrive.

Wednesday

My arms feel like jelly. Wednesdays workout was upper body:

Bench(3 by 10) 135 (1 by 40) 95
Incline Bench (1 by 50) 65 lb
Shoulder Press (3 by 20) 50 lb
Flies (3 by 20) 35 lb
Dips (3 by 20) Lots of breaks in between and weight assist after set 1

Abs: 3 by 20 Leg Lifts

I'm happy with yesterday's workout. It was a lot of endurance and my triceps were completely shot afterwards.

Tuesday

1 hour on the erg followed by some jumpies with weight and military press.

Erg: 2:01.6 split

Jumpies: 33lb weight (3 by 20)
Military Press: 33lb (3 by 10)

I am very happy with the erg split. It's much faster than last weeks and I felt myself leaving my comfort zone today during the first 20 minutes of the piece.

Monday

Leg workout:

Squats: 195, 205, 215 (3 by 6)
Leg Curl/Leg Extension Superset (3 by 8)
210,210,190 (Leg Extension)
150,150,150 (Leg Curl)

Then 10 minutes of abs

I think that leg workouts are critical to attaining a high score on the erg and it's something that I haven't focused on in the past.

Sunday

Today was weightlifting:

Deadlifts: 3 by 10 (185lb,205,205
Military Press: 3 by 7 (95lb,85,85)
Pull up(Short Grip) / Pushups Superset:
5 pullups 10 pushups
10 pullups 15 pushups
15 pullups 20 pushups
20 pullups 25 pushups
15 pullups 30 pushups
10 pullups 35 pushups
5 pullups 40 pushups

I liked the last workout the best. Some people refer to it as a pyramid. It gets to be pretty tough but even though I had to break up some of the larger sets (15/20 pullups) into 2 or 3 sets, it's very effective.

Saturday

2 sets of 10 minutes

1st set: 1:53 split at 29 spm
2nd set: 1:52.3 split at 31 spm

Friday

Today's workout was tiring. 
3 sets of 30 Burpees (I think that's what they're called) followed by 50 crunches
Thanks Kevin Lin for joining

Wednesday

Today's workout was:

550 m swimming followed by a few weights in the gym.

Bench (10,10,10)
135lb, 140lb, 145lb
Rows / Curls Superset (10,10,10 each)
Rows: 90 lb, 100 lb, 100lb
Curls: 70 lb, 90lb, 90lb
Chest Press/Dips Superset (10,10,10 each)
Chest Press: 90lb, 90lb, 90lb
Dips: Body Weight, 5lb, 10lb

Swimming is an awesome way to cross train! It's a great way to get an entire body workout with your cardio and in a lot of ways reminds me of the erg but with more chlorine.

Tuesday

Today’s workout began in the weight room with:

Squats: 12, 10, 8, 4, 4
12: 165 lb
10: 175 lb
8: 180 lb
4: 185 lb
4: 195 lb

Leg Curls / Leg Press Superset
12, 10, 10
Leg Curls:
12: 110 lb 10: 130 lb  10: 130 lb
Leg Press
12: 150 lb 10: 160 lb 10: 170 lb

Calf Raises
3 by 10
10: 170 lb, 10: 170 lb, 10: 170 lb

Then I rested for 45 minutes with Chocolate Milk and Whey before making my way to the erg:

10 sets of 2 min on, 2 min off (When on rate 28, rest rate 22)
1: 1:53.8 30 spm
2: 1:52.5 31 spm
3: 1:52.3 31 spm
4: 1:51.7 31 spm
5: 1:52.5 31spm
6: 1:51.5 32 spm
7: 1:49.6 33 spm
8: 1:47.7 34 spm
9: 1:48.6 33 spm
10: 1:45.2 35 spm

It's always really tiring to erg after working out your legs but it feels awesome afterwards.

After set 5, I counted out the first 20 strokes. This got me through nearly a third of the piece without thinking too much.

Monday Workout

Today's Aerobic workout was an hour on the erg, always painful to do.  My split was a 2:06.3.

In the last 5 minutes of the workout I bumped up the rate from a 2:07.8 split to a 1:55 and in the last minute up to a 1:45. I like to sprint at the end of pieces like these because it makes it prepares me to sprint in the last 500 meters on race day.

Saturday

Today's workout was 10 sets of 10 flights of stairs.

Thanks Kevin Lin for joining!

Tues, Wed, Thursday

Tuesday: (Thanks Andrew Gray for joining)

3 minutes rate 26
2 minutes rest at rate 22
1 minute rate 30
2 minutes rest at 22

Repeat 5 times

Wednesday: Thanks Kevin and Rachel for coming

Held 1:26 split for 290 meters

Pushups: 27 (1 minute) WideGrip Pullups: 27(1min), Underhand Pullups: 16 (40 sec), HeavyPants: 45lbs (10reps), Decline Pushups (16,35sec), CloseGrip Pullups(16,45sec), diamond pushups(17,1min), lawn mowers (27.5lbs, 12 each arm), Dive Bombers(8, 1min) Backflies (22.5lbs, 12 reps), In+Outs, Bicycles, reverse bicycles, sullers, scissors, pulse ups, v-ups, obliques, leg clubs (25each)

Thursday:

45 minutes basketball

2 by 2k Sunday

I missed the last few days since Thursday. Today's workout was as follows:

2 by 2k with 3 minutes rest between sets

1. 7:25.7 at 30 spm / 1:51.4 split
2. 7:42.5 at 27spm / 1:55.6 split

Goal for my next 2 by 2k. 1:51 split for the first, and a 1:54 split for the second.

Wednesday Workout

Today's workout was based around a test piece to see how many meters I could hit at a 1:28 split. My goal was 250 and I hit 220. Another 1800 to go before I reach the goal. By this time next week I want to hit 250.

My workout after this was a pushup circuit: 40,30,20,10,20,30,40 with 1.5 minutes rest in between. For the last set of 40 I only hit 18 before my arms gave out so I did 3 every 5 seconds until I finished.

New Schedule + 2nd Workout

The New Schedule for my week will be:

Monday - Aerobic (Cardio)
Tues - Anaerobic (Sprints)
Wed - Test Piece (As many strokes as I can do at 1:28 split) + Free Weights Upper Body
Thurs - Cross Training Cardio (Running, Biking or Swimming)
Fri - Anaerobic and Weights (Legs)
Sat - Aerobic Threshold and Weights Upper Body
Sunday - Rest

At the beginning of every month I will do a 2k test piece and compare my time with the results from the 2010 CRASH B Tournament, and I will show what place I would have achieved.

Todays workout was 8 by 500 meter pieces with 2 minutes rest in between. My goal was 1:52 for each.
1: 1:51.7 split  2. 1:51.3 split  3. 1:49.4 split  4. 1:48.3 split
5: 1:45.6 split  6.  1:47 split  7. 1:44.2 split  8: 1:43.6 split

Some Tips:
1. Starting off with a light goal made it easy to improve. Once my body improved on the second piece it didn't want to stop and each subsequent piece was much faster.

2. When out of shape this workout becomes really difficult around the 6th piece. The goal is to take it 10 strokes at a time. I asked my body for 10 hard strokes at the beginning of the piece. It held it there and then at around 200 meters to go I only asked myself for 5 strokes at a time. Focusing on little goals helps to attain the big one.

First Workout

I did my first workout today and am way below even the collegiate level of rowing. Getting back into shape is very difficult.

Stats:
2 by 30 minute piece toda
1st piece: 2:07.6 split 25spm
2nd piece: 2:04.7 split 28spm

There's a long road between where I am today and where I one day want to be.

First Post

Starting Today I will post every workout I do over the course of the next year. Along with these workouts I will show my times and progress made. My most recent 2K score was 6:48. My goal is to reduce that time to 5:43 which is on par with Olympic Level Athletes.