very busy day, so only had time to sneak in for a 20 min bro session between my last meeting and collecting my daughter

5x8/8 Tricep Pushdown/Tricep Extensions 35/25kg
5x9 Preacher Curl 47.5kg

felt weird doing such a small session but it cleared the cobwebs (along with quick ocean dip after) and I felt a lot better for it

I took one of my daughter's Ritalin yesterday to grind through a load of work. took it at 9am, couldn't sleep til after 1am. The only positive by product was that this means I slept through til 7.15. Which made it actually my second best sleep of the past 10 days

lunchtime weights before I head off on my fishing trip

DB Bench 4x8-32
DB Flye/Bench 3x8/2-24
Wide Grip Pull Down 4x10-67
Close Grip Pull Down 4x8-77
seated DB Press 3x8-24

felt good. Am enjoying doing more weights. Prolly going to go to 3 rows 3 weights again moving forward so will need to work through my bro splits.

I'm down to 87.1kg from 90.5 in early Jan. Hoping to drop below 85 and then stay below that level moving forward. If I could get to 83/84 that would be brilliant but in the past, that's been very hard to maintain. The prospect of being out there on the dating streets again helps the motivation and not having the fall back excuse of 'that extra 5kg will help your rowing' is a part too

Congrats on the drugs, and enjoy the time with your friends!

ADHD meds can be brutal for insomnia especially if you don't have a tolerance built up. The earlier you take it the better and not going to bed with loads of stress helps (probably not easy for you right now but it makes a big difference). What's the dosage?

I’m not sure - will check when I get back home in a few days. My assumption is that it’s not high because my daughter is only 110lbs but IDK

Meth in the morning, Ambien at night

* marijuana for her

really fun 4 nights away catching up with some of my good friends. spent the time in a shack on a beach and went fishing off a boat every day. caught a ton of fish, drank a **** load and ate gummies every day courtesy of my buddy who has the fastest growing medical marijuana business in Australia

took my son to the gym this pm

4x10 seated chest press machine - 90kg
4x6 DB Bench 32kg
4x8 seated hammer row 150kg
3x9 wide grip pull down 67kg
3x8 close grip seated row 77kg

Early am weights

4x4 Press 50kg
3x8 Press 40kg
3x12 shrug 100kg
3x7/7 Preacher curl/Hammer curl 45/16kg
3x7/15 Skullcrusher/Ez bar close grip press 45

Sorry mate. I know it was coming but still brutal

yeah, thanks. not much fun at the moment. I'm sure it'll come good but it's gonna be a difficult period ahead

quick but enjoyable bro session this morning

5x8 DB Bench 32kg
3x9 Incline DB Bench 26g
3x7/7 Preacher/Hammer ss 50/16kg

this month's gym challenge is a 10cal ski erg. I have no idea what I'm doing on the ski erg but enjoyable thrash. 18 secs. Currently equal second on the board and equal first of the gym members - large, roided out PT claims 15 secs. I'd think I could find another second maybe with a few easy technique pointers and some reps.

still waiting for there to be a rowing challenge for the month

https://log.concept2.com/rankings/2023/skierg/100

It seems extremely unlikely, but not physically impossible like some of the cheaters at my gym

that's 100m tho...or is that the same as 10cals? (I don't understand cals very much)

9 hour lunch yesterday so doing anything at the gym was a victory. Kept it very light and easy tho

4x8 Press 45
3x9 seated DB Press 20kg
3x9 Wide grip pull down 67
3x9 seated close grip row 67

Ah right, idk why I thought it was 100m. Ignore me

Doesn't 10 calories favour the larger rowers? They presumably don't need to go as far as a lightweight. (I may be completely wrong; I don't row any more.)

the shorter the distance the more it favours brute power. This was ski erg but same same as rowing. Even though the ski erg uses basically the opposite muscle groups, it's still explosive anaerobic stuff.

the 500m world champs were this last weekend and all the events were won by monsters. world record holder in my division is 6ft 8 and 280lbs

2k warm up and then an incomplete CTC.

Just incredibly frustrated with my rowing right now. I deliberately did this slower than I thought I could complete it in, just so I could get it done as a marker before a faster effort, that I thought I could get to around 1.44 average but the minute it started getting difficult in the last 1500m my brain just said 'nup' and I stopped

I think my mental fitness is worse than my rowing fitness right now and I'm not sure what to do about it. What's in my mind right now is to go right back to the beginning of 2021 when i did both Pete's Plan intervals and one long slow row a week and just do a 3 week cycle with guide times that are easily achievable even at my current fitness level, just to complete some sessions and build some confidence. Because right now, it's hard to enjoy the rowing when I constantly disappoint myself

Time Meters Pace Watts Cal/Hr S/M

5:22.5 1,500m 1:47.5 282 1269 28
r: 1:00 38m
0:40.8 200m 1:42.0 330 1435 31
r: 1:00 36m
0:40.3 200m 1:40.7 342 1477 31
r: 1:00 37m
0:40.4 200m 1:41.0 340 1469 30
r: 1:00 40m
0:40.4 200m 1:41.0 340 1469 30
r: 1:00 42m
0:40.6 200m 1:41.5 335 1451 30
r: 1:00 38m
0:43.8 186m 1:57.7 214 1037 26

early am weights

DB Bench 4x5-34, 3x8-28
DB Incline Flye/Press ss 3x5/4 -26
Tricep Push down/Extension ss 3x8/8-35/25
Barbell/Hammer curl ss 3x8/6-40/16kg
Crunches 3x20

low rate steady state in the heat last night that I forgot to post.

Time Meters Pace Watts Cal/Hr S/M
43:15.8 10,004m 2:09.7 160 851 16

5:00.0 1,172m 2:07.9 167 874 17
10:00.0 1,176m 2:07.5 169 880 17
15:00.0 1,160m 2:09.3 162 857 17
20:00.0 1,174m 2:07.7 168 877 17
25:00.0 1,157m 2:09.6 161 852 17
30:00.0 1,143m 2:11.2 155 832 16
35:00.0 1,144m 2:11.1 155 834 16
40:00.0 1,129m 2:12.8 149 813 16
43:15.8 749m 2:10.7 157 839 16

sleeping has been terrible this week so this was a very early am weights session. Combination of fatigue and being a little depleted by my dieting meant I'm feeling pretty weak and my numbers are down and getting worse. I'm not too worried about it - focus is on dropping a few more kg

Press 4x8-45kg
seated DB Press 4x8-22kg
Seated Hammer wide grip row 4x8-150
Wide Grip pull downs 4x8-67
Seated row 3x8-67

Wk 1 Session 1 of Back to Basics for me. I'm going to do a 3 week Pete's Plan cycle timed around splits a little slower than what I think my 2k and 5k times would be right now. I basically want to build my morale as well as my physical and mental fitness with some completed sequences and see what happens after that. I'm not going to compare with where I am, I'm just going to enjoy the sessions

Pretty good. Enjoyable session where I felt in control the entire way. RPE 8 until rep 7 which was 8.5 and rep 8 was probably 9.5.

Unfortunately, erg data logged out so manual entry only

8x500m 3.30r 1.43.7 ave, 29sm

1.44.9
1.44.9
1.44.8
1.44.7
1.44.5
1.43.9
1.42.2
1.40.3

couldn't sleep again so early Sat am weights

4x7 DB Bench 32kg
4x4 Deadlift 140kg
4x2 Power Clean 80kg
4x7 RDL 80kg ss with some ab work

first time doing lower body work for a long time. Looking forward to getting back to it.

I just realised I've trained 10 or 11 days without a break. Because I'm not going super intense and I'm alternating weights and rowing, it hasn't felt onerous. I'll prolly just listen to my body and take a break when I feel tired. Which may be tomorrow given the lower body is sure to be sore after this

took days off with life stress and a head cold. still have both but need to keep moving

last night did

hammer seated wide grip row 4x8-150
wide grip pull down 3x8-67
close grip seated row 3x8-77
Press 5x8-45
hang power clean 3x8-60

all fine. My diet is going well and I saw sub 86kg for the first time in several years. Down 5kg from early Jan. I'm in the zone with it right now and want to keep going. 83kg would be brilliant and would be almost unheard of

Operating at a defecit definitely has an impact on my rowing...I don't have the minerals to go hard on the erg at all and I also think it affects my overall mojo a little. But I need to keep going because once I jump off the defecit train I find it hard to get back on. And the lack of mojo is almost certainly related to very bad sleeps as a result of extremely difficult home situation.

wife/ex/whatever went into rehab today for the next 3 weeks. Happy about it because it's been very bad - like Nick Cage in Leaving Las Vegas bad. We've been separating in the same house but I'm hopeful that when she gets out of rehab we might be able to find her a place and separate properly. I'll need to have the kids which means a ton of work. But I'm not sure there's an alternative.

So hard core fitness goals are on the back foot. Feel good, look good, stay healthy is about all I can do.

The thing I dreaded the most about breaking up was living together while we figured out logistics. Looking forward to the slim feel noods that's going to slay on the dating apps.