Category Archives: Weights

Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 42:26.6
Avg/500 m: 2:07.3 / 500 m
Weights:

  • Dips (5 sets x 12 reps)
  • Crunches (5 sets x 12 reps)
  • Reverse curls (25 lbs x 2 x 5 sets x 8 reps)
  • Standing fly (25 lbsx 2 x 5 sets x 8 reps)
  • Back Row (25 lbsx 2 x 5 sets x 8 reps)

Commute + Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 41:24.1
Avg/500 m: 2:04.2 / 500 m
Weights:

  • Curls (40 lbs x 2 x 5 sets x 8 reps)
  • Military press (40 lbs x 2 x 5 sets x 8 reps)
  • Bench press (165 lbs x 3 sets x 8 reps)
  • Leg extension (138 lbsx 5 sets x 8 reps)



Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 39:55.9
Avg/500 m: 1:59.7 / 500 m
Weights:

  • Curls (40 lbs x 2 x 5 sets x 8 reps)
  • Military press (35 lbs x 2 x 5 sets x 8 reps)
  • Bench press (160 lbs x 3 sets x 8 reps)
  • Leg extension (130 lbsx 5 sets x 8 reps)

Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 42:09.6
Avg/500 m: 2:06.4 / 500 m
Weights:

  • Curls (40 lbs x 2 x 5 sets x 8 reps)
  • Military press (35 lbs x 2 x 5 sets x 8 reps)
  • Bench press (160 lbs x 3 sets x 8 reps)
  • Leg extension (130 lbsx 5 sets x 8 reps)

Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 42:18.9
Avg/500 m: 2:06.9 / 500 m
Weights:

  • Dips (5 sets x 12 reps)
  • Reverse curls (25 lbs x 2 x 5 sets x 8 reps)
  • Standing fly (25 lbsx 2 x 5 sets x 8 reps)
  • Back Row (25 lbsx 2 x 5 sets x 8 reps)

Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 41:58.4
Avg/500 m: 2:05.9 / 500 m
Weights:

  • Curls (40 lbs x 2 x 5 sets x 8 reps)
  • Military press (35 lbs x 2 x 5 sets x 8 reps)
  • Bench press (145 lbs x 2 sets x 8 reps) + (150 lbs x 3 sets x 8 reps)
  • Leg extension (130 lbsx 5 sets x 8 reps)
  • Crunches (5 sets x 12 reps)

Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 38:49.2 (season best time)
Avg/500 m: 1:56.4 / 500 m
Weights:

  • Dips (5 sets x 12 reps)
  • Crunches (5 sets x 12 reps)
  • Reverse curls (25 lbs x 2 x 5 sets x 8 reps)
  • Standing fly (25 lbsx 2 x 5 sets x 8 reps)
  • Back Row (25 lbsx 2 x 5 sets x 8 reps)
  • Cleans (45 lbs x 5 sets x 8 reps)

Cumulative Erg Distance: 11,187,023 m

Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 39:11.3 (season best time)
Avg/500 m: 1:57.5 / 500 m
Weights:

  • Dips (5 sets x 10 reps)
  • Crunches (5 sets x 10 reps)
  • Reverse curls (25 lbs x 2 x 5 sets x 8 reps)
  • Standing fly (25 lbsx 2 x 5 sets x 8 reps)
  • Back Row (25 lbsx 2 x 5 sets x 8 reps)
  • Cleans (45 lbs x 5 sets x 8 reps)

Cumulative Erg Distance: 11,137,023 m

Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 41:59.7
Avg/500 m: 2:05.9 / 500 m
Weights:

  • Curls (40 lbs x 2 x 5 sets x 8 reps)
  • Military press (35 lbs x 2 x 5 sets x 8 reps)
  • Bench press (145 lbs x 2 sets x 8 reps) + (150 lbs x 3 sets x 8 reps)
  • Leg extension (130 lbsx 5 sets x 8 reps)

Cumulative Erg Distance: 11,137,023 m