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  1. #1681
    Registered User Cantplankwell's Avatar
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    C2 Rowing

    Row 200m at 2:00/500m SPM....25-26 SPM, rest 1 min, x 16 30minutes worth.
    Please record my time/reps if I pass out
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  2. #1682
    Death Metal Madman StinnerOzz's Avatar
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    I wish I could get in that type of steadily-done cardio. Good on ya. I'm still working on the "don't procrastinate because you CAN do it anytime you want...because you'll probably end up never doing it at all" part of only working out at home.
    Lifting. Hockey. Headbanging.

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  3. #1683
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    I wish I could get in that type of steadily-done cardio. Good on ya. I'm still working on the "don't procrastinate because you CAN do it anytime you want...because you'll probably end up never doing it at all" part of only working out at home.
    Hey Stinner!

    Your a young dude..you dont need cardio !

    As for me its probably more important than resistance training. What I like about the rowing machine is that it checks both the cardio, and the resistance training boxes, I could probably get away with just rowing, and doing say some push exercises dips or push ups and squats. I do a fair bit of intervals on the machine as well, I dont think that is cardio training tho, as its all out for 40 seconds, rest, then rinse and repeat.

    Take care man!
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  4. #1684
    Registered User Cantplankwell's Avatar
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    De Load Week

    A)

    Warm up, sweaty in the garage even that early so minimal jump rope and stretching

    Snatch Practice

    Snatch High Pull + Power Snatch+ Snatch balance= 1 rep
    Several sets with the bar+technique plates 25kg

    Squats
    30kg x 5
    37.5kg x 5
    45kg x 5

    Dips band assist
    8
    8
    8

    Seated cable pull downs
    75lbs x 8
    75lbs x 8
    75lbs x 8

    C2 Rowing Intervals
    500m + rest 1 min x 4, try to stay around 2:00/500m, SPM: Whatever is comfortable. Turned out to be 26spm
    Please record my time/reps if I pass out
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  5. #1685
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    Originally Posted by Cantplankwell View Post
    Hey Stinner!

    Your a young dude..you dont need cardio !

    As for me its probably more important than resistance training. What I like about the rowing machine is that it checks both the cardio, and the resistance training boxes, I could probably get away with just rowing, and doing say some push exercises dips or push ups and squats. I do a fair bit of intervals on the machine as well, I dont think that is cardio training tho, as its all out for 40 seconds, rest, then rinse and repeat.

    Take care man!
    I don't need it until I step out onto the rink - lol

    We've been down over 2 months now and I've done no cardio except some skating or minimal jogging w/my son. Not enough to be of any benefit really, I get more winded lifting fast. I really meant to do some sprint work but time got away from me. Just that heavy, labored breathing work is the "worthwhile" cardio, IMO. It makes less-laborous effort easier, which carries over better than, say, jogging at quarter-speed for an hour or two.
    Lifting. Hockey. Headbanging.

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  6. #1686
    Registered User Athena's Avatar
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    man, i miss a good rowing machine! that's the next investment in our little gym, i think. did you get yours new or used?

    and hiit training on cardio counts as cardio...i think as long as you are doing it for longer than 20 minutes, it counts. if we're getting technical.
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  7. #1687
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    I don't need it until I step out onto the rink - lol

    We've been down over 2 months now and I've done no cardio except some skating or minimal jogging w/my son. Not enough to be of any benefit really, I get more winded lifting fast. I really meant to do some sprint work but time got away from me. Just that heavy, labored breathing work is the "worthwhile" cardio, IMO. It makes less-laborous effort easier, which carries over better than, say, jogging at quarter-speed for an hour or two.
    Myself, no matter how much training I have performed over the summer, those first couple of games, especially the first couple of shifts are a real bitch. Its tough when you have kids to schedule time for everything. I have seen some small kids on bicycles pacing their parents as they jog around the block, but I am thinking if you get some hockey in that is way better than nothing. You will find a way.

    Originally Posted by Athena View Post
    man, i miss a good rowing machine! that's the next investment in our little gym, i think. did you get yours new or used?

    and hiit training on cardio counts as cardio...i think as long as you are doing it for longer than 20 minutes, it counts. if we're getting technical.
    Hello Athena!

    I bought mine (A Concept 2-model D) probably 5 years ago. I think it was $1200CAD, probably much more now, I have heard of waiting lists for new ones these days. It has been very good value for our family, everyone uses it. When stood up it takes up very little space, It has taken quite the beating from one of my sons(who rowed in university), It is very portable, its even been outside beside the pool on the patio for something different. If I chose to sell it I would probably get 90% back.

    I do three things with mine: short hard intervals (Conditioning), and 30 or 60 minute rows, and it has not hurt me yet...very low impact.
    Please record my time/reps if I pass out
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  8. #1688
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    Myself, no matter how much training I have performed over the summer, those first couple of games, especially the first couple of shifts are a real bitch. Its tough when you have kids to schedule time for everything. I have seen some small kids on bicycles pacing their parents as they jog around the block, but I am thinking if you get some hockey in that is way better than nothing. You will find a way.
    Very funny that you mention that, because the ONLY running I've done in the past 2 years has been alongside my son on his bike! Or little mini sprints when he skates or scooters.
    Lifting. Hockey. Headbanging.

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  9. #1689
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    Very funny that you mention that, because the ONLY running I've done in the past 2 years has been alongside my son on his bike! Or little mini sprints when he skates or scooters.
    I can picture that, hold on to those memories. Good times!
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  10. #1690
    Registered User Cantplankwell's Avatar
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    This morning, earlier

    C2 Rowing, Row 30m...easy pace today avg 2:26/500m. 6134m, Calories approx 350 or so. Almost a free lunch.

    The garage was sweaty and gross, moved the machine out into the driveway to catch a breeze, not so much.
    Please record my time/reps if I pass out
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  11. #1691
    Registered User Cantplankwell's Avatar
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    DELOAD WEEK

    B)

    Warmup Jump rope

    SOHP
    20kg x 5, x 5

    GIANT SET
    3 rounds of:
    Overhead cable tricep cable extensions 25lbs
    Football Bar hammer curls PWO(20lbs)
    Band Face pulls...red band
    DB Tricep kick backs
    Icline DB curls
    Rest 30-40 seconds, reps to failure.


    C2 Rower

    Invervals, Row 200m(hard)....Split: well under 2:00/500m, managed 1:50 as an average, rest for 50 seconds, rinse and repeat 10x for a total of 2000m
    Interesting fact: Metres rowed since Jan 17= 348678

    That its
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  12. #1692
    Registered User Cantplankwell's Avatar
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    Today

    C2 Row, 1 hour: 11776m which is a new PR for that length of time. approx 600 calories
    Please record my time/reps if I pass out
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  13. #1693
    Registered User Cantplankwell's Avatar
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    DE LOAD

    C)

    Warmup, minimal jump rope and stretch.

    Barbell Complex
    1 rep = Hip Clean+High hang clean+ hang clean
    Bunch or sets at 30kg....light stuff.

    Inclined Dumbbell Press
    25lbs x 8
    25lbs x 8
    25lbs x 8

    Dumbbell Rows
    25lbs x 10
    25lbs x 10
    25lbs x 10

    No TIme for Cardio today

    Easy stuff...its de-load.
    Please record my time/reps if I pass out
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  14. #1694
    Registered User Cantplankwell's Avatar
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    A)

    Warm up: Jump rope and stretches

    Several sets of light power snatches just to wake up. Up to 30kg

    Snatch high Pulls,
    35kg x 3
    35kg x 3
    35kg x 3 (This was way too easy)

    Squats
    20kg x 5
    20kg x 5
    50kg x 5
    60kg x 3
    70kg x 3
    70kg x 2
    70kg x 2
    50kg x 8
    50kg x 8

    Tried something different here, going to hang around in this area for awhile and just add reps to the 70kg, followed with some drop sets with lighter weight. Mix of some volume and intensity and see what happens. When I get to 8-10 reps on the 70 or 12+ reps on the 50...then I will add a little weight.

    Dips (band assisted)
    8
    8
    8
    Drop 8 more with heavier band. Very close to BW here.

    Seated cable pull downs, chin up grip.
    109lbs x 8
    109lbs x 8
    109lbs x 8
    99lbs x 8

    Thats it, no time for Cardio, which I will do tomorrow.
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  15. #1695
    Registered User Cantplankwell's Avatar
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    Concept 2 Rower

    30 minute Row, 6456m, avg split around 2:19/500m, 25SPM, aprox 350 calories
    Please record my time/reps if I pass out
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  16. #1696
    Death Metal Madman StinnerOzz's Avatar
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    How did the added work feel so far?

    One thing to note, for a true drop set effort you should lower the weight and get back to repping w/o any other rest. Just in case... That way you don't let your muscles recover enough and you're able to make them recruit every possible fiber
    Lifting. Hockey. Headbanging.

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  17. #1697
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    How did the added work feel so far?

    One thing to note, for a true drop set effort you should lower the weight and get back to repping w/o any other rest. Just in case... That way you don't let your muscles recover enough and you're able to make them recruit every possible fiber
    Thanks

    My legs are still smoked, just from two extra sets, but when you think about it, especially on the squats its like a 60% increase in volume.

    On the rest times...that makes sense, on the dumbbells/cables that would be easy to manage. on the squats I still need a couple of minutes between heavier lifts tho.

    Thanks for cracking the whip! !
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