Expectations!

Rowing for weight loss or weight control? Start here.
Dreadfish
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Re: Expectations!

Post by Dreadfish » February 2nd, 2018, 4:11 pm

Good work Johnny

I knocked out the 2 x 25 min with 5r last night. 12100m at 2:04.2 will pop in to do day 4 which is 2 x 20 r5.
It's been really noticeable this week that I need to start wearing a belt as my pants are really loose fitting. Lol. Last night was a different one as the temp was quite a bit lower than it has been over the last month or so. 14C not mid 20sC noticed that took longer to get warmed up and heart rate stayed lower for the whole session. Usually find at the end my Hr is around 130-140. But was at low 120s last night.
Erik
55 yo from New Zealand
6'4 and 115kg

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Johnny6162
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Re: Expectations!

Post by Johnny6162 » February 4th, 2018, 12:25 pm

Dreadfish wrote:Good work Johnny

I knocked out the 2 x 25 min with 5r last night. 12100m at 2:04.2 will pop in to do day 4 which is 2 x 20 r5.
It's been really noticeable this week that I need to start wearing a belt as my pants are really loose fitting. Lol. Last night was a different one as the temp was quite a bit lower than it has been over the last month or so. 14C not mid 20sC noticed that took longer to get warmed up and heart rate stayed lower for the whole session. Usually find at the end my Hr is around 130-140. But was at low 120s last night.
Great work Erik. I did the first session of week 3 today.

10 minute warm up
5 x 6 minute AT at 26 SPM
10 minute cool down.

Tomorrow is my first day of three UT1 sessions. I think memory it's 3 x 18 minutes with a warm up/cool down.

It's definitely stepping up nicely!
51 Years Old, 6' 1/2", 112kg (247lbs),
Aim to be 100kg before the summer.

Dreadfish
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Re: Expectations!

Post by Dreadfish » February 7th, 2018, 2:36 am

week 3 for me is a noticably easy week. 2 x 12min, 2 x 13min, 2 x 14min then repeat for days 4-6.
monday did the 2 x 12 with the intentions of adding another rep. but nearly at the end of the 2nd 12 my stomach started cramping up and i had to finish and rush home.
yesterday was my usual off day and today i did 3 x 13 for 9560m at 2:02.3 actually felt really good and was tempted to do a 4th rep.
will do the 6 days this week but will add the extra rep into each session. next week it jumps up again and the week after is a 45, 50 and 60 min session with the repeat for days 4-6. will probably drop these to around 2:05/06
Erik
55 yo from New Zealand
6'4 and 115kg

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Johnny6162
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Re: Expectations!

Post by Johnny6162 » February 7th, 2018, 10:45 am

Dreadfish wrote:week 3 for me is a noticably easy week. 2 x 12min, 2 x 13min, 2 x 14min then repeat for days 4-6.
monday did the 2 x 12 with the intentions of adding another rep. but nearly at the end of the 2nd 12 my stomach started cramping up and i had to finish and rush home.
yesterday was my usual off day and today i did 3 x 13 for 9560m at 2:02.3 actually felt really good and was tempted to do a 4th rep.
will do the 6 days this week but will add the extra rep into each session. next week it jumps up again and the week after is a 45, 50 and 60 min session with the repeat for days 4-6. will probably drop these to around 2:05/06

Good work Eric!

This week has been noticeably tougher for me but manageable. I completed my 4th session this week about 35 minutes ago. The 1st, 3rd and 4th (today's) were all AT work of 10 min warm up/cool down and 5 x 6 minutes at 26 SPM. I think I'm doing these at about 2:03 -2:04. Maybe slightly quicker but I don't really look at that.

The 2nd row and tomorrow's are UT1 stuff which is an 8 minute warm up/cool down and 3 x 18 minutes.

I feel so much fitter and I'm now 14 lbs lighter than when I left the UK on Boxing Day. It's getting tougher but I'm hanging in and jumping on the scales is becoming exciting!

My first row of the week is a Sunday to fit in with the Saudi work I g week. This makes my day off Saturday, normally. However, this Friday I will be in Bahrain drinking my own bodyweight in cider! So Friday is my day off and I'm doing the Friday row on Saturday with a hangover!
51 Years Old, 6' 1/2", 112kg (247lbs),
Aim to be 100kg before the summer.

Dreadfish
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Re: Expectations!

Post by Dreadfish » February 7th, 2018, 1:46 pm

What sort of rest are you doing? The plan doesn't really give a rest time so I've just been using 2,3,4,5 depending on the length of each session.
Erik
55 yo from New Zealand
6'4 and 115kg

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Johnny6162
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Re: Expectations!

Post by Johnny6162 » February 8th, 2018, 5:48 am

Dreadfish wrote:What sort of rest are you doing? The plan doesn't really give a rest time so I've just been using 2,3,4,5 depending on the length of each session.

So far I've just had 2 minutes rest each time. It feels enough!
51 Years Old, 6' 1/2", 112kg (247lbs),
Aim to be 100kg before the summer.

Dreadfish
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Re: Expectations!

Post by Dreadfish » February 12th, 2018, 9:03 pm

nice. i might start dropping my rest periods as they seem too long. even though im doing upwards of 40 mins +
this week is a repeat of week 2.
2 x 20 mins last night and a single 40 min tonight followed by a 2 x 25 tomorrow night then repeat.
big one for me will be the 60 min mid next week. should be interesting my meter count on that.
Erik
55 yo from New Zealand
6'4 and 115kg

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Johnny6162
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Re: Expectations!

Post by Johnny6162 » February 13th, 2018, 10:08 am

I'm now on week 4 and just completed my 3rd row of the week. For some reason every 4th week begins by easing back a bit. Last week's AT work was 5 x 6 minutes and the corresponding row this week was 4 x 6 minutes. The UT1 row last week was 3 x 18 minutes and this week was 2 x 18 minutes. I imagine this is to rest the legs somewhat. The third row however was a slight ramp up on last week. I've just finished 4 x 7 minutes. Still 2 whole minutes less than 5 x 6 minutes but holding my AT pace for a minute longer each time. It seems a well thought out and clever programme.

The second half of this week is a repeat of the first half.

Glad I've still got company out there Eric.
51 Years Old, 6' 1/2", 112kg (247lbs),
Aim to be 100kg before the summer.

Johnny6162
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Posts: 28
Joined: January 20th, 2018, 3:08 am

Re: Expectations!

Post by Johnny6162 » February 20th, 2018, 11:23 pm

In week 5 now and I've completed half of the six rows. They are definetly becoming more intense and time consuming. The two AT rows have been 10 minute warm up/cool downs rither side of 6 x 6 minutes and 5 x 8 minutes on Sunday and Tuesday. Monday was a UT1 row of 8 minutes warm up/cool down with 5 x 11 minutes sandwiched between it.

I haven't given myself one single excuse not to row for one session yet over the last 5 and a half weeks. Really pleased with my weight dropping too. I was reading 105.8kg on my scales a few minutes ago. This is still far too heavy as I got down to 93kg all be it briefly in June 2016. I do feel as though my body looks in better shape for its weight than it did when I was losing weight at the same point nearly two years ago.

I hope everyone is still hard at it.
51 Years Old, 6' 1/2", 112kg (247lbs),
Aim to be 100kg before the summer.

Dreadfish
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Joined: December 13th, 2017, 10:58 pm

Re: Expectations!

Post by Dreadfish » February 21st, 2018, 2:34 am

Nice work Johnny.
Had a bit of a stall last week and this week. Had family here for my son's 21st so ended up spending time with them as they all travelled long distances. Then to top it off I hurt my shoulder yesterday so need to rest it. Hopefully for only a couple of days.
Erik
55 yo from New Zealand
6'4 and 115kg

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Johnny6162
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Re: Expectations!

Post by Johnny6162 » February 21st, 2018, 10:16 am

Dreadfish wrote:Nice work Johnny.
Had a bit of a stall last week and this week. Had family here for my son's 21st so ended up spending time with them as they all travelled long distances. Then to top it off I hurt my shoulder yesterday so need to rest it. Hopefully for only a couple of days.

I think we will all have times like that fella. Just got to try and stay focussed and remember why you're doing it.

I just completed my 4th row this week so quite happy. My split time is improving on average but I am now beginning to think my break in the UK for 9 days, starting 3 weeks next Monday will be a break from rowing. I'm going to do a bit of running with my wife but come back out here and repeat the week I left off on and then carry on progressing.

I'm also off the next two days so can do a row early AM and not PM when it's hotter and I'm feeling more tired.

Keep at it Erik
51 Years Old, 6' 1/2", 112kg (247lbs),
Aim to be 100kg before the summer.

Dangerscouse
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Location: Liverpool, England

Re: Expectations!

Post by Dangerscouse » February 23rd, 2018, 11:25 am

Johnny6162 wrote:In week 5 now and I've completed half of the six rows. They are definetly becoming more intense and time consuming. The two AT rows have been 10 minute warm up/cool downs rither side of 6 x 6 minutes and 5 x 8 minutes on Sunday and Tuesday. Monday was a UT1 row of 8 minutes warm up/cool down with 5 x 11 minutes sandwiched between it.

I haven't given myself one single excuse not to row for one session yet over the last 5 and a half weeks. Really pleased with my weight dropping too. I was reading 105.8kg on my scales a few minutes ago. This is still far too heavy as I got down to 93kg all be it briefly in June 2016. I do feel as though my body looks in better shape for its weight than it did when I was losing weight at the same point nearly two years ago.

I hope everyone is still hard at it.
Good to hear the hard work is paying off Johnny. Some rest periods can be just as important as training.
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,242m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

Instagram: stuwenman

Johnny6162
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Re: Expectations!

Post by Johnny6162 » February 26th, 2018, 2:26 pm

Two rows into week 6 now. Tonight's 8 minute warm up followed by 4 x 15 minutes UT1 and I minutes cool down left my T-shirt and shorts without a dry spot on them.

I'd have ran a mile at the thought of doing this 6 weeks ago so can only say the ramp up and fitness has definitely worked for me.
51 Years Old, 6' 1/2", 112kg (247lbs),
Aim to be 100kg before the summer.

Dangerscouse
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Posts: 1204
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: Expectations!

Post by Dangerscouse » February 26th, 2018, 5:38 pm

Johnny6162 wrote:Two rows into week 6 now. Tonight's 8 minute warm up followed by 4 x 15 minutes UT1 and I minutes cool down left my T-shirt and shorts without a dry spot on them.

I'd have ran a mile at the thought of doing this 6 weeks ago so can only say the ramp up and fitness has definitely worked for me.
Good lad. You're all over it
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,242m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

Instagram: stuwenman

Dreadfish
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Re: Expectations!

Post by Dreadfish » February 27th, 2018, 12:42 am

Good effort Johnny.
I know that feeling.
I'm a sweater and every time I leave the gym I'm drenched. A bit embarrassing at times. Did a weigh in on Saturday and down to 118.5 kg. That was after a session so probably had about 1kg of sweat in my clothes and was wearing shoes. Lol. I did weigh in at 120 but then realised I still had my phone wallet and a full drink bottle in my hand and dropped to the 118.5 when I put them down.
Erik
55 yo from New Zealand
6'4 and 115kg

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