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03-30-2021, 02:44 PM
#451
3-29-21 Monday
Row 5 x 2K intervals on 1 minute rest
avg pace 2:09.7
avg rate 20 spm
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04-06-2021, 11:25 AM
#452
4-5-21 Monday
Row 3 x 2K intervals on 1 minute rest
avg pace 2:10.8
avg rate 20 spm
Pendlay rows (wide grip)
155 x 10
155 x 10
185 x 8
185 x 8
225 x 6
225 x 6
forgot to log 3-30-21 Tuesday
Row 3 x 2K on 1 minute rest
avg pace 2:08.5
avg rate 22 spm
Pendlay rows
155 x 10
155 x 10
Took a few days off last week, but will try for more consistency this week
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04-08-2021, 10:54 AM
#453
4-7-21 Wednesday
Row 4 x 2K intervals on 1 minute rest
avg pace 2:10.3
avg rate 21 spm
Light SSB squats
135 x 10,10,10
Nursing a sore back
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04-09-2021, 11:03 AM
#454
4-8-21 Thursday
Row 2K warm up
Row 3 x 2K intervals on 1:10 rest
avg pace 2:05.8
avg rate 23 spm
SSB squats
135 x 10
185 x 5
235 x 5
DL
225 x 10
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04-12-2021, 11:22 AM
#455
4-10-21 Saturday
Row 5K @2:12.6
4-11-21 Sunday
SSB Squats
135 x 10
135 x 10
185 x 10
235 x 5
OHP
95 x 15,15,12
Superset with
Pendlay rows (wide grip)
175 x 10,10,10
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04-13-2021, 11:25 AM
#456
4-12-21 Monday
Row 10K @2:10.6
avg rate 20 spm
one minute rest every 2K
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04-16-2021, 11:50 AM
#457
4-14-21 Wednesday
Work travel for a couple of days this week...first time in over a year. Found a local 24 hour fitness to workout.
Treadmill jog 20 minutes at about 4.5 mph
Squats
135 x 10
135 x 10
185 x 8
225 x 5
225 x 5
225 x 5
Close grip bench
95 x 10,10,10,10
No rower available so jogged for a little cardio
No sleeves or wraps for my aching knees, but happy enough with the squats
Absolutely cannot lower the bar to my chest, so did 3/4 ROM reps for a little triceps work
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