I also need to perform more wall walks (particularly instead of kneel backs) to work the core. I will suck it and see tomorrow. The shoulders get a hard workout from this routine. Might have to limit planching and levers to the GTG routine.
*Update - I felt ropey on entering the gym so switched stuff around. For some reason I front-loaded the session with another O'Neill Test which nearly killed me. Oh ego, why dost thou drive me thus?
Warm Up (5 mins)
Main (25 mins)
1) O'Neill Test(L3:4":1158m)
2) Dumbell Press (10kgx12, 12kgx6, 14kgx4)
3) Deadlifts (2x130kg, 2x120kg)
4) Weighted Chins (12xBW, 4x10kg, 3x10kg)
WRT the resistance, the Concept2 site advises:
- The settings 1-10 on the Indoor Rower are not work level settings or fitness level settings. The intensity of your workout is controlled by how hard you pull on the handle and is calculated and displayed by the electronic monitor as you row. Your accomplishment is indicated by the monitor, not the setting of the wind damper.
The ONT really did wipe me out. The only thing I should not really have dropped was the wall walks. But apart form that, this is a superb little workout. I will be happy to stick with this for a while....oh, and I simply have to get in to the 'Good' range for the ONT!
Damn my ego. :)
The other thing I will mention is that I am now up to just under 84kg. I am assuming that the scales I use at the gym are accurate and if so, then this is another significant increase in weight of late. I was thinking that I look lean at the moment so this *might* be an increase in muscle.
My routines involve novel movements changed on a weekly basis, along with novel sets and reps. This is how I try to implement 'power law' training. I am happy to do this as I know that strength does NOT increase in a linear fashion which is why I shy away from linear training programs. But similarly growth is far from linear.
My experience is that you cannot forecast it! All you can do is give your body the impetus to grow (intense exercise), give it the nutrients to grow (nutrition), give it time to grow (rest) and create a suitable hormonal environment (IF). The rest is all downstream of your control.