Random Announcements

[Black Orchid]

@steelworker:

Damn I thought  you couldn't stop laughing.

I laughed a lot too! [emoji6]

[Snowy]

@steelworker:

Damn I thought  you couldn't stop laughing.

I was like woah, she's lost it, classic

[Finkster]

[Black Orchid]

[emoji38][emoji38][emoji38]

[jdl1279]

Happy Easter to all

[Black Orchid]

Thanks for the laugh @jdl1279 [emoji23]

[twin]

Happy Easter to all.

[Black Orchid]

Happy Easter to you @twin and to all

[madmonday]

dopest pin ever

from maybe a year or so back

[Graeme]

Happy Easter.

Incidentally, Jesus was said to have had a seamless robe. Does that mean it was loopwheeled?

[trail and arrow]

[Giles]

@Alex 's new toy arrives…...

[Black Orchid]

Wow..

[Cutlasshound]

@Giles:

@Alex 's new toy arrives…...

Overtook that on the A3 this morning and thought if you guys'

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[neph93]

One year ago today I was squatting at 120kg for 3x10 sets.  351 days ago I did a personal best max set of 140kgx4. 346 days ago my shoulder popped out of its socket ruining cartiliage along the way. 7 months ago little Alfred was born. So a little pain and a lot of joy.

Today was my first day back in the gym, since my shoulder went out. I'm 10kgs heavier than I was then and I've gone up a size in jeans and some of my expensive shirts are a little tight (and not in a good way). I squatted 3x10 at 50kgs. I feel very humble. It's a start though.

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[Finkster]

^ The first step is always the hardest … good luck!, mate

[madmonday]

good for you @neph93

[Appfaff]

way to go @neph93 - glad to hear you getting back after it. If you need any help putting together workouts, or simply have questions about how to handle working with/around pre-existing injuries, know that I am only a PM away.

Since you have a C2, here are three of my all time favorite rowing workouts that you might be able to implement over the next few sessions:

1. Short Intervals - (pair with high/mod volume strength work prior - as common sense would suggest, stay away from pull ups/chin ups prior to row workouts)

ECAF: 10 sets of 1 Minute rowing at 90-95% - followed by 1 Minute rest. Goal is to stay within 30 meters (for a guy your size, that's about 2 pulls) of your best score throughout the entire workout.

2. Long Intervals - I do this after Heavy "low volume" strength work like heavy presses/jerks or back squats.

Work vs. Rest intervals is 1:1 throughout

250m Row
rest
500m Row
rest
1000m row
rest
500m row
rest
250m row

Goal is for the second 500m and 250m to be within 10% of your first rounds times.

3. Lactate - I do this paired with moderate deadlifts or power cleans.. I stay away from heavy pressing or squatting on these SUPER high intensity + high volume days.

4 rounds of Tabata Row - rest 5 minutes between rounds.

Each Tabata = 8 rounds of 20 sec of rowing / 10 sec rest.

Goal is to get to 1000m each "cycle."  - I have yet to break 1000m on a tabata, but I'm not a great rower. Someone your size "could" make it!

Best of luck!

[BloodnThunder]

Congrats @neph93!  If you can get through the first month and into a nice routine you'll be golden.

[neph93]

@BloodnThunder @madmonday @Finkster Thank you gentlemen! It looks like a long way to the top when you're crouching at the bottom, but the only way is upwards and onwards

@Appfaff Wow! They're some good looking routines. I'll look more closely at them. I don't want to clog up this thread (is there a training thread? Maybe there should be..) but tbh I really only use the rower for warming up (when I was fit it was 3km in fifteen minutes, today it was a hilarious 2km in about 13 minutes ). I'll be focusing on weights and doing a simple 3-day full body split with lots of compound exercises to get my strength up for a couple of months, then I'll change it up to something more advanced. Thanks for your kind offer of tips. It's tempting to fire away with all kinds of questions, but this is also your job, no? You need to get paid