You own a rower? What kind?

C2
I mostly hate it as it tries to murder me any time I spend more than five minutes on it. Every now and then I do a 2k and I keep meaning to force myself to do longer distances but I puss out almost every time. I am often impressed with your rowing times but I haven't been able to convert row envy to a concerted effort at getting better at it yet.

Sometime over the holidays I set up a 5k and then stopped after 2k. Went back five minutes later to do another 2k and stopped after 1.2k. I ended up sneaking in maybe 20 minutes total that day but most often I have just been using it for a 5min warmup before lifting.

Monday January 6 – 139.3 lbs

Walk – 54:12, 2.82 miles, +6.5lbs
Yoga – 15 mins

1736 cal/73 carb/86 fat/167 protein/24 fibre

Light fresh snow and fairly cold at -17C in the morning.

Finally , the Flopster has come back to HandF....
can you dig it sucka?

CAN YOU DIG IT!?
Someone has to handle the softcore walking posts around here.

Tuesday January 7 – 139.5 lbs

Walk – 54:45, 2.89 miles, +6.5lbs
Yoga – 20 mins

1529 cal/90 carb/66 fat/155 protein/24 fibre

More fresh snow to stomp around on in the morning. I remembered that I had intended to squat about 5 minutes into the walk. Guess I am flipping days around this week.

Happy New Year floppy!!

I get it; 8 minutes made me feel like I was going to die back when I got into it. There's not much to do other than build up slowly - going slower (pace-wise) than you think you should is also fine. I'm assuming you're not one of those bros that sets the damper at 10?

Hey Rexx, Happy New Year! Look, I am yogaing!

Going slower pace wise is key and something I tend to struggle with. Though, any pace I do is relatively slow. My damper is set somewhere between 4 and 5. I forget how exactly I determined that setting but you were involved with the provision of advice either directly or pointing me towards some online video resources with respect to both the damper setting and form. So, thanks again!

That's an expensive warm up machine!

Go a lot slower than you think you should go. 5k will be easy.

It sure is when you put it that way!
Did a slower than I thought I should go 2k last night as a gap stop. It wasn't horrible nor was it wonderful. May try to do more of that.

Wednesday January 8 – 138.9 lbs

5:00 rower

Squat – 10xbw, 10x45lbs, 10x85, 3x10x115
Ab rollouts – 3x13

RDL – 10x45lbs, 3x8x95, 8x115
Lunges – 3x16xbw

Calf Raises – 15x95lbs, 3x20x115
BSS – 3x15xbw

Yoga – 10mins

PM: 2k row, 9:10.5

2043 cal/116 carb/92 fat/200 protein/25 fibre

Legs were surprisingly tired from the last couple days of marching through snow. I will blame the snow rather than just admitting I am out of shape. I suppose I ought to be thankful for the extra workload provided by the snow. Thanks snow. Gratitude session for the year complete.

Thursday January 9 – 138.4 lbs

5:00 rower

OHP – 8x45lbs, 3x8x60
NG Chins – 3x8xbw

CG Bench – 8x45lbs, 8x65, 10x80, 2x8x80
KB Rows – 3x12x44lbs

DB Incline Bench – 3x12x25lbs
DB Hammer Curls – 3x10x25lbs
Facepulls – 3x15x45lbs

Yoga – 15 min

2001 cal/182 carb/65 fat/188 protein/29 fibre

OHP was essentially push press for the last couple reps on each set so I will either scale back or at least not increase the weight just yet and maybe try to smarten up on that lift.

Friday January 10 – 138.6 lbs

Walk – 52:23, 2.71 miles, +6.5lbs
Yoga – 20 mins

1936 cal/178 carb/76 fat/166 protein/42 fibre

Saturday January 11 – 138.9 lbs

5:00 rower

RDL – 2x8x45lbs, 2x8x95
DL – 8x95lbs, 8x125, 3x8x150
Hanging Knee Raises – 3x15

DB Lunges – 3x13x15lbs
DB Bulgarian Split Squats– 3x10x15lbs
Calf Raises – 15x95lbs, 3x20x135

Yoga – 30 min

1922 cal/199 carb/53 fat/188 protein/37 fibre

Throat is still sore but I think I have kicked the cold to the curb. The throat issue feels more like it may be plain ole winter dryness at this point. Got away pretty lucky with this one as my energy levels were pretty good throughout, at least in the mornings. Spent a couple hours chopping at ice trying to relieve water build up as we had a pile of rain, ice pellets and more rain today. Feeling that in my lower back this morning.

Hours spent chopping ice? Your version doesn't sound as romantic as what was portrayed in Frozen.

It did not feel terribly romantic. I shoveled a lot of water too. I'm not sure I have ever shoveled water before.

Sunday January 12 – 139.3 lbs

5:00 rower

Bench – 10x45lbs, 10x75, 3x8x100
Pullups – 2x8xbw, 1x7xbw

Seated DB OHP –1x10x20lbs, 2x9x20
DB Incline Flyes – 3x12x20lbs

BB Curls – 3x12x55lbs
KB Rows –3x13x44lbs

French Press – 3x11x20lbs
Facepulls – 3x15x45lbs

PM: Yoga – 30 min

1983 cal/119 carb/73 fat/223 protein/24 fibre

Jan 6 – Jan 12 Daily Averages: 139.0 lbs/14.9% bf/1879 cal/137 carb/73 fat/184 protein/7:14 sleep

Monday January 13 – 139.1 lbs

Walk – 54:57, 2.88 miles, +6.5lbs
Yoga – 20 min

1699 cal/131 carb/82 fat/119 protein/26 fibre

Another fresh snow enhanced walk.

Tuesday January 14 – 138.2 lbs

5:00 rower

Squat – 10xbw, 10x45lbs, 10x85, 3x10x120
Ab rollouts – 3x13

RDL – 10x45lbs, 3x8x95, 8x115
DB Lunges – 3x13x15lbs

DB BSS – 3x10x15lbs
Calf Raises – 15x95lbs, 3x20x135

Yoga – 15 mins

1974 cal/175 carb/66 fat/178 protein/23 fibre

Crappy sleep and was awake way too early. Lower back was sore and I have to spend Wednesday sitting on planes so my inner wimp was begging me not to squat. My inner jackass chimed in with the fact that my 10-year-old could probably squat the weight I was planning to lift. In the end I didn’t dare skip a workout as travel is too likely to derail things as it is but I still managed to squat less than planned. Off to Vegas for work for a few days and will see if any exercise gets squeezed in.

Wednesday January 15 – 138.8 lbs

Yoga – 30 min

PM:
25:00 Elliptical
25:00 Walk Treadmill incline

2099 cal/147 carb/84 fat/199 protein/31 fibre

Had to get up at 4:30am to get to the airport but was wide awake an hour early so eventually gave up on more sleep and slipped in some yoga before leaving. After about 14 hours of travel I hit the Vdara gym shortly after arriving in Vegas. Grabbed a nice steak and called it a very early night. I am off to my standard Vegas start and was wide awake at 3:30am local time this morning.

Thursday January 16 – 139ish lbs

Yoga – 30 min

DB OHP – 1x10x25lbs, 2x9x25, 1x8x25
NG Chins – 3x8xbw, 1x7xbw

DB CG Bench – 4x10x25lbs
DB Rows – 4x8x50lbs

DB Incline Bench – 3x12x25lbs
DB Hammer Curls – 3x10x25lbs
Facepulls – 3x12

2267 cal/164 carb/100 fat/109 protein/24 fibre

Snuck in a poker session of almost 8 hours and dropped the better part of $200. Managed to turn AA into a loser a couple times, including once with a full house. Ate at Scarpetta and logged a salted caramel budino as 750 cals which may well have been double that.

Friday January 17 – xxx lbs

5:00 treadmill

DB RDL – 1x10x25lbs, 1x10x30, 1x10x35, 1x10x40
Leg Curls – 1x10x40, 3x10x50
DB Lunges – 1x15x15lbs, 2x12x20lbs
DB Bulgarian Split Squats– 3x12x15lbs
DB Calf Raises – 1x15x40lbs, 1x20x40, 1x20x45

Yoga – 20 min

1955 cal/100 carb/97 fat/151 protein/28 fibre

Wide awake at 3:15am but was able to doze on and off for the next hour or so. Killer week for sleep as I had a couple sub 5 hour nights before heading to Vegas and I seem to always wake up at normal eastern time when in Vegas which messes with my system. Work is all done as of Friday night and I get Saturday to do whatever. Sold one of my kids plus my left arm to buy a ticket to the Cowboy McGregor fight and will likely slip in some poker ahead of that.

Saturday January 18 – xxx lbs

5:00 treadmill

DB Bench – 1x10x25lbs, 2x10x35, 1x8x40, 1x7x40, 1x8x35
Pullups – 2x8xbw, 1x7xbw, 1x6xbw

DB OHP – 1x6x25lbs, 1x7x25, 1x6x25
DB Incline Flyes – 3x12x20lbs

DB Curls – 2x10x25lbs
DB Rows –3x12x45lbs
Facepulls – 3x15

Yoga – 25 min

2272 cal/167 carb/119 fat/136 protein/35 fibre

Yet another east coast wake up time but I managed to get up and get some physical activity in every day on this trip. I will have another opportunity for a derail shortly. UFC 246 was pretty electric live and the fact that going to the event dragged me away from the poker tables may have actually saved me money. Got in another session in the morning and dropped a little under $100 when all was said and done.

Sunday January 19 – xxx lbs

10:00 Elliptical
30:00 Bike
Yoga – 20 min

2403 cal/174 carb/134 fat/143 protein/82 fibre

Good time in Vegas and managed five workouts plus some daily yoga. Took it easy Sunday morning, did a bit of work, grabbed a bite and went for a walk before heading to the airport late morning. Got home after 2am after 13 hours of travel which ended up making Monday a bit rough.

Monday January 20 – xxx lbs

Yoga – 15 min

PM:
2 x 2k row (9.51.7, 9:25.7)

2403 cal/174 carb/134 fat/143 protein/82 fibre

Woke up too late to get out for a walk. Too cold anyway. Too tired to do much of anything after work so did a couple slow easy 2k’s on the c2 with a couple minutes in between.

Tuesday January 21 – 138.6 lbs

5:00 rower

Squat – 10xbw, 10x45lbs, 10x85, 3x10x125
Ab rollouts – 3x15

RDL – 10x45lbs, 3x8x95, 8x115
DB Lunges – 3x10x20lbs

Calf Raises – 15x95, 3x20x135
DB BSS – 3x10x20lbs

Yoga – 10 mins

1877 cal/174 carb/71 fat/155 protein/24 fibre

Tired and dragged my butt through the motions.