Weight training and c2

[powerhouse]

Almost sealed the deal on a C2.

Wondering how I should mix rowing with weight training.
I have a gym to use, so basically everything from medicine balls, kettle bells and free weights, machines, treadmill, bike etc. I am moderalty active throughout the day and also ride pedal bike during the warmer months.
I could adapt my workout to blend with the rowing, but it's a full body workout, so there's where I' m not sure about overtraining.

Lately I've been doing the "300" workout that was used by the actors in the movie 300. Found it at MensHealth Magazine.
It's a no rest,full body, kick your butt, 300 rep workout.

I'm in good "shape"- avg-above avg physical and decent endurance, but I have exercise- induced asthma. I lose it quick, but if I'm consistent, I improve gradually.

So.. if I get a c2, should I ditch the 300 and try something else to mix in?
Could I alternate every other day? Row on M- 300 on Tues, Row w...and do 1 rest day a week or is that too much?
Perhaps ROW - 300 - Rest, repeat....or ROW- rest - 300 repeat....

The 300 will be kept at home, and my gym is local, at my office, so they will be done seperately.

Just looking for opinions.

[bobkwan2007]

I have done the 300 workout once, but I don't think it's meant to used as a regular workout. It's more of a test, kinda like a 2k time trial. You do it once in a while to see how much you've improve. You wouldn't do it every other day because it's a near maximal effort workout.

What you do depends on what your goals are. If it's general fitness, I'd just replace one or two of my cardio sessions with the erg. Ten km would do it.

If you're looking to actually train on the erg for a race or event, then a plan is necessary. Even if you just want to improve on your times for 2k, 5k, etc., a plan keeps you motivated and on track.

[ToddMR]

It depends on your goals. Are you taking up rowing as a sport so that everything else will be secondary? Or are you mainly concerned with your resistance workouts but want to add some low-impact cardio? Or somewhere in-between.

The better you define your goals, the better chance you have of reaching them and of getting useful advice here or on other forums.

[powerhouse]

Thanks for the tips!
Bought a c2 3wks ago! Loving int! Logged 75,000 meters to date. I spent some time getting used to the form and technique.
I am increasing the intensity and duration every time I row.

The 300 workout was difficult at first. More like a "150" the first few times.
I did it for a while. Didn't feel overtrained. I got used to it and felt great. Just became an intense workout and was part cardio as well! I've since switched to just basic weight training with different exercises. I get creative and switch things up every time.

Very true about goals. No competition here. I've always just eaten well and exercised for overall genericfitness.
I am happy with my physical condition. I am lean and toned. My endurance is improving. Rowing is helping!
To be more specific:
I would like to maintain / slightly improve my current physical shape, and boost my endurance and stamina.
The asthma really catches up when I stop exercising. I just keep going and stay active.
I need to keep things interesting.
I also hope to add a little more muscle and a few pounds.
I'm hovering below 150lbs right now which is the lowest I've been in quite some time.
I'm 27, 5-7. I was hovering just under for a while 160 last year before I hit the bicycle and now I've lost a few more pounds over the last few weeks with the rower.
I don't know if I've ever been 160, but I would like to hover around 165-170.
Fast metabolism? I do eat well and I eat alot.

The problem is that If I eat too much, I gain it in my stomach. I want to remain flat as possible.
Here's where eating is going to play a role.
I may try to get a better hold on my eating and try to pack on some more muscle to get me to that point and then introduce the mix of cardio and weights to maintain.
I'm not going to be picky. I weigh myself maybe every few months. Like I said, I'm happy, but feel as if I have plateaued.

Generally, I know what to eat and I drink a lot of water. No soda here. Mostly fruit juice.
On a real good day when I can control it, here's what I eat
Bfast- egg sandwich with ham and cheese on multigrain toast, maybe some fruit, coffee no sugar (almost daily)
Mid morning snack, fruit, nuts or granola / yogurt
Lunch- cold turkey sandwich with greens,
Snack - nuts, yogurt, maybe celery with peanut or almond butter
Dinner- pasta and spinach before I workout
After workout- protein shake mixed with milk, yogurt, peanut butter, strawberries or banana,

Now, it's not always like this. I'm always on the go, so sometimes it changes midday and I cant eat that stuff.
Or, I have dinner at my parents and eat more. Healthy stuff, but not always for staying lean.
Lots of veggies, salmon but shes throws in pot pie, beef stew, lasagna, roast, etc....I try not to eat as much.

I need to research a bit more on intake and what I need to do to hit my goals of gaining weight (lean muscle), while toning down my midsection and keeping it that way.

I have all the tools: C2, weights,stationary bike, treadmill, road bicycle, workout partners to keep me motivated.

Now, it's just what combo? I guess because I'm happy, I could just keep mixing things up and eating "well".

To get to the next level of peak fitness, shape and condition, I need to step it up and be more dedicated with a specific routine and eating habits.
I don't like to be a drill sarge about it. If you become too dedicated, it controls your life. I don't want that.
However, once I get used to something, I stick with it.

I have been logging 10k a day lately. On days I incorporate a workout routine, I'll do a 5k plus workout.
I try to row daily, but take a full day off maybe once a week.

Once spring hits, I'll be cycling more.

What do you all think? Any suggestions? Thanks!

[badass916sp]

I think since your goals aren't very clear but you want to gain lean mass, you should add in more heavy weights at low reps. Your cardio is already good. Always mix it up though so your body isn't getting used to it.

I'd personally recommend getting an event to participate in.

Maybe a cycle race or a running event... maybe 18K?

You need a goal to achieve so you can learn along the way.

Or, just enter some events and see what you like: runs, road bicycle races, a triathalon, even a bench press competition if you want to try that-- you might do well being lean.

Also, I use a Garmin 310XT GPS watch and it helps a lot because I can monitor my HR Zones and also see my pace when I run. I was able to use that to prepare for a running race, even though I am a paddler. Another good one is Polar.

Competion is the best thing... pick a sport and excel at it. Just my opinion.

[BoB/335]

I would have thought this to be a popular topic but it's pretty slow in this section. I started doing some weight training as doing all rowing seems to have me still losing weight. Been trying a few different routines and still trying to find what works for me.
Not sure I understand some of the advice here. Picking a sport and excelling at it??? Finding the time for exercise is a feat in itself. Some sport time would be a bonus but enough time to excell at it........................

[Oldibtgdy]

I'm an ancient mariner -- so consider the source. Yes, a goal or two helps keep you "at it", when "at it's" hard. A couple of years ago, I ran into a routine a bicycle pal of mine brought home from the Aussies. He's a track guy -- sprinter. Just won his first rainbow jersey, come to think of it. Anyhow, try insanely heavy weights -- not moved very far. And lots of reps. For instance, on the leg sled, I'm doing 3x20 w 16 (45lb) plates. Keep your back off the back rest by leaning way forward and hanging by your hands from the frame.Then I do the rest of my whole body, common sense for a rower weight workout (typically 3x8x3) which takes about 1 1/2 hrs. Then, I hop on the erg for a not-so-quick 30 min piece (around 6500m). Sometimes, the erg comes before the weights. Has to do with free lactate and teaching my sport-specific muscles how to get lactate into the cell so it can get into the mitochondria. And juice. Beets and green stuff -- the best. And tart cherry juice, straight out of the bottle.and do weights as many days in a row as you can. I usually last three days. And when it's not weights, it's either long stuff on the water/erg or intervals of any number of flavors. And every week there's a day when I just sleep in. Just remember, rowing when it's dark is ok, but rowing when it's dark and cold usually isn't.

[speedy]

Simple, on cardio day I do C2, on the other days I do weight training. You could break it up with times of days if you want to get more consistent work on both but I believe in break days. But if you want to push the limits morning do one of the 2 and in the evening do the other. Pre-determined routines that you may or do follow aren't written in stone. Adjust days/times/routine to what fits your needs.