Hey, just looking for any improvments that you kind people of the fora could make to my regular workout. I mostly devised this myself from my own knowledge and advice from coaches, but now I've finshed competition rowing I'm looking to change my aims from improving my rowing ability to upkeeping my general health and building some muscle (specifically upper body strengh, shoulders/arms....for aesthetic reasons
My weights program usually involves:
Bench press, 3 sets of 6 reps (60kg)
pull ups, 3 sets of 8 reps (body weight, 75kg)
Bicep curls, 3 sets of 7 reps (15kg) *I seem to have hit a wall on this one, been stuck on this weight with neglible improvment for ages*
tricep pull downs, 3 sets of 7 reps. (45kg) *with the rope thingy-mi-jig...that you turn your wrist inwards using. make sense?*
Lat pull down, 3 sets of reps (75kg)
Squats, 3 sets of 10 reps (95kg) *doing less of this now as i'm developing a bad back and hence poor technique, should I do it anyway with less weight till it rights itself?*
shoulder press, 3 sets of 7reps (35 pounds)
3 sets of max push ups (usually around 30something push ups)
I do this around 3-4 times a week depending on ability to get to the gym, however I may do different weights when training with other people depending on how our programs mix.
My aerobic exercises usually involves some form of running, on wednesdays I do fartleck sessions of varying duration with a group of people. Otherwise I run for about 14km twice a week at a casual pace of an hour (casual for me, at least). I am however intrested in doing cycling for fitness, what are peoples thoughts on that? better than running or not? I find it less stressing on my knees.