Rowed slightly slower because my heart rate was too fast. I must be under the weather! :-) Warm-up: 9' : 2,000 m - 2'15" - 143 W Exercise: 2x7' : 3,363 km - 2'04.8 - 180 W...

Rowed slightly faster. My legs still remember yesterday's lifting :-) Am pleased that my heart rate recovered quickly after I'd finished (down to 120 bpm within 90 seconds). Warm-up:...

Time off has done me no favours! I now realise that I need to do the exercise much more than I need rest :-) Free weights. 5,5,5,4,4 squat 87.5 kg; 4,1,0 bench press 65 kg; 1x5 deadlift 110 kg...

Steady row. Warm-up: 9' : 2,000 m - 2'15" - 143 W Exercise: 2x19' : 8,785 km - 2'12.5 - 160 W - 21 s/m - 83% HRR Warm-down: 10' - 2,000 m - 2'30" - 103 W

Steady row. Slower today after lifting weights yesterday, which causes my heart to run a little fast. Warm-up: 9' : 2,000 m - 2'15" - 143 W Exercise: 2x17' : 7,696 m - 2'12...

Free weights. 5x4 squat 87.5 kg; 5x3 overhead press 47.5 kg; 18,14,12 inverted rows; 20,12,10 press-up + 8.75 kg. Total time spent lifting weights: 25 mins, rest of the time spent changing weig...

Steady row, increased the pace slightly. Warm-up: 9' : 2,000 m - 2'15" - 143 W Exercise: 2x15' : 8,139 m - 2'09.8 - 160 W - 21 s/m - 80% HRR Warm-down: 10' - 2,000 m ...

Went into town by bike rather than by car. Raced up a short, steep hill on the way home.

Finally my heart rate came down, 5 day's ago it was 156 bpm after 2x14 mins, today 142 bpm after 2x18 mins. Rest and rowing very late seems to have helped. Warm-up: 9' : 2,000 m - 2&...

Free weights. 5x5 squat 85 kg; 5,5,5,4,4 bench press 65 kg; 1x5 deadlift 115 kg; 4,3,2 pull-ups; 3x45" (really ouch!) prone bridge using left leg. Achieved good depth on the squats. Pull-ups ...

Building basic rowing fitness. Warm-up: 9' : 2,000 m - 2'15" - 143 W Exercise: 2x16' : 7,245 m - 2'12.5 - 150 W Warm-down: 10' - 2,000 m - 2'30" - 103 W

Free weights. 5x3 squat 85 kg; 5x5 overhead press 45 kg; 20,14,13 inverted rows; 20,13,10 press-up + 7.5 kg. Finally got the overhead press. Squat weight down 'cos a friend saw that I was...

Easy row. Heart rate is always a little too fast on a day after lifting weights. Warm-up: 9' : 2,000 m - 2'15" - 143 W Exercise: 2x14' : 6,342 m - 2'12.5 - 150 W Warm-down:...

Free weights. 5x3 squat 90 kg; 5x5 bench press 62.5 kg; 1x5 deadlift 112.5 kg; 3,2,2 chin-ups; 3x45" (ouch!) prone bridge using right leg. It now seems I haven't been reaching parallel du...

Tried this yesterday but set of far too fast and had to give up after only 2 minutes. Achieved a better balance today. http://concept2.co.uk/training/oneill_test Warm-up: 9' : 2,000 ...

Easy row. Managed 30 mins, was again aiming to keep heart rate below 138 bpm for 40 mins. Pulse reached 142 bpm. Warm-up: 9' : 2,000 m - 2'15" - 143 W Exercise: 1x30' : 6,600 m...

Free weights. 5x3 squat 100 kg; 5,5,5,4,4 overhead press 45 kg; 16,14,12 inverted rows; 23,14,12 press-up + 6.25 kg. Pleased again, but while all this strength-work causes me to puff a lot it i...

Easy row, establishing basic rowing fitness. The goal was to keep heart rate below 138 bpm for 40 mins, but I was at 144 bpm after only 20 mins, so I stopped. I must do more aerobic exercise. ...

Free weights. 5x5 squat 97.5 kg; 5x5 bench press 62.5 kg; 1x5 deadlift 110 kg; 4,3,3 chin-ups; 3x30" prone bridge on left leg. Got the squat solidly but the bench only just. Reduced the deadli...

Free weights. 5x3 squat 97.5 kg; 4,4,4,3,3 overhead press 45 kg; 16,13,12 inverted rows; 19,12,10 press-up + 5 kg. I'm still pleased with my progress :-) Total time spent lifting weights:...

Easy row, establishing basic rowing fitness. Heart rate already down by 5 bpm after 20 mins compared to week 1, session 2. Warm-up: 9' : 2,000 m - 2'15" - 143 W Exercise: 2x15' ...

Free weights. 5x5 squat 95 kg; 5,5,5,5,3 bench press 62.5 kg; 1x2 deadlift 120 kg; 2,2,2 pull-ups; 3x30" prone bridge on right leg. Really pleased with the squats, so close on the bench press. ...

Easy row, establishing basic rowing fitness. Heart rate at 80% HRR is a little high at top of range (i.e. 80% x [max heart rate - resting heart rate]). Warm-up: 9' : 2,000 m - 2'15" ...

Free weights. 5x5 squat 92.5 kg; 5x5 overhead press 42.5 kg; 16,12,10 inverted rows; 21,15,12 press-up + 3.75 kg. My weight has gone up over the past weeks, so it was this time that I managed 5...

Free weights. 5x3 squat 92.5 kg; 5x4 bench press 62.5 kg; 1x0 deadlift 125 kg; 5,4,2 chin-ups; 3x30" prone bridge on one leg Extra weights felt heavy after yesterday's rowing, so played sa...

Easy row. Restarting the programme at http://concept2.co.uk/training/interactive . Warm-up: 9' : 2,000 m - 2'15" - 143 W Exercise: 20' : 4,525 m - 2'12.5 - 150 W Warm-down...

Free weights. 5x5 squat 90 kg; 5,5,5,4,3 overhead press 42.5 kg; 14,11,10 inverted rows; 19,11,8 press-up + 2.5 kg Managed 5 sets of 5 squats with the weight of my own body on my shoulders! I ...

Free weights. 5x5 squat 87.5 kg; 5x5 bench press 60 kg; 1x5 deadlift 120 kg; 2,1,1 pull-ups; 3x30" prone bridge Finally got the squat, bench press and the deadlift!! Needed an extra minute...

Free weights. 4,4,4,3,0 squat 87.5 kg; 5x5 overhead press 40 kg. 12,10,10 inverted rows; 19,11,10 press-ups+1.25 kg, 3x12 reverse crunch I wore a rucksack with 1.25 kg in for the press-ups and...

Free weights. 5x5 squat 85 kg; 5,5,5,5,4 bench press 60 kg; 1x2 deadlift 120 kg; 4,2,2 pull-ups; 3x30" prone bridge Storming through the squats, I'm now squatting only 5 kg short of my bod...

Free weights. 5x5 squat 82.5 kg; 5,5,4,3 overhead press 40 kg. PB on the squat, overhead press was difficult. 15,9,7 inverted rows; 20,10,7 press-ups, 3x12 reverse crunch Warm-up: squat...

Free weights. 5x5 squat 80 kg; 4,4,3,2 bench press 60 kg; 1x1 deadlift 120 kg, 3x30" prone bridge It's time to eat more to get stronger! The deadlift bar fell out of my hands on the secon...

Free weights. 5x5 squat 77.5 kg; 5x5 overhead press 37.5 kg. 10,8,8,inverted rows, 16,12,8 press-ups, 3x12 reverse crunch Progressing nicely. Warm-up: squat: 5x5 20 kg, 2x5 40 kg, 1x5 6...

Free weights. 5x5 squat 75 kg; 5x5 bench press 57.5 kg; 1x5 deadlift 115 kg, 3x30" prone bridge Almost back to my form of 2 months ago. Weights feel heavy again and I need 2 minutes between th...

An easy row again. The 5x5 programme suggests, at most, light cardio on days between weightlifting.

Free weights. 3x5 squat 75 kg; 5x5 overhead press 35 kg; 1x5 deadlift 110 kg. 3x12 reverse crunch, 15/12/12 press-ups Felt a pain along the length of each thigh during the squats, so stopped a...

An easy warm-up to re-start the rowing programme. I felt strong :-)

Free weights. 5x5 squat 72.5 kg; 5x5 bench press 55 kg; 1x5 deadlift 105 kg. 3x30" prone bridge Warm-up: squat: 5x5 20 kg, 2x5 40 kg, 1x5 60 kg bench press: 5x5 20 kg, 2x5 40 kg ...

Free weights. 5x5 squat 70 kg; 5x5 overhead press 30 kg; 1x5 deadlift 100 kg. 3x12 reverse curls, 15/12/12 press-ups Moved the equipment outside into the sunshine, a bit of a chore but it was ...

Free weights. 5x5 squat 65 kg; 5x5 bench press 52.5 kg; 1x5 deadlift 95 kg. I had taken 2 months off, and it was 3 days before my legs and chest stopped aching after the previous session. Toda...

Free weights. 5x5 squat 60 kg; 5x5 bench press 50 kg; 1x5 deadlift 90 kg. Warm-up: squat: 5x5 20 kg, 2x5 40 kg bench: 4x5 20 kg, 1x5 40 kg deadlift: 1x5 60 kg, 1x3 90 kg Each set...

Free weights. 5x5 squat 72.5 kg; 5x5 bench press 57.5 kg; 1x5 deadlift 102.5 kg. Warm-up: squat 11 mins: 5x5 20 kg, 2x5 40 kg, 1x3 60 kg bench 6 mins: 4x5 20 kg, 1x5 40 kg deadlif...

Feeling healthy, but cardio is poor. Pulse rate after my standard warm-up 5 months ago was 125 bpm, today 140 bpm. Not good! 46 mins from: 3 x 100 m : 18.0 s, 17.9 s, 17.8 s 2 x (12 mins ...

Free weights. 5x5 squat 70 kg; 5,5,2,2 overhead press 40 kg; 1x5 deadlift 100 kg. Continuing gently after illness, finally have my appetite back. Choosing to limit rests between sets to 2 mins.

2,000 m : 8'00 - 2'00/500 m - 23 s/m Steady intro. to check cardio response. 27 mins from: 1 x 8 mins, 2 km, 145 cals 9 mins warm-up, 2 km, 116 cals 10 mins warm-down, 2 km, 94 ...

Free weights. 5x5 squat 70 kg; 5x5 bench press 55 kg; 1x5 deadlift 100 kg. Gentle re-start after illness. Also, reduced interval between the main sets to only 2 mins. I had drifted up to 5 mi...

Feeling better, but am now a full 2 kg lighter and still have no appetite. Delighted that I've not lost much strength on the peak-pull. 3 x 100 m : 17.8 s, 17.5 s, 17.6 s Warm-up: 2 km 9 ...

Free weights. 4,2,0 squat 82.5 kg. I thought I was feeling better but my body thought otherwise! Warm-up: squat 12 mins: 5x5 20 kg, 2x5 40 kg, 1x3 60 kg

I have a hot, peppery lump at the top of my throat and I haven't felt like exercising these past days.

Free weights. 4,4,4,0 squat 82.5 kg, 5,5,4,2 bench press 62.5 kg. No time for the deadlift. On this and the previous two days I have been unable to lift 5x5 62.5 kg, so I will reduce the weight...