The secret about rowing successfully is to row at an even pace. I've tried to use different paces, but that doesn't pay off. What pays off is to work at an even pace throughout all the session. It's funny to see that I've ended up with eleven different sets when it comes to squats-I started with 5. Talk about progress. Deadlift I started with one-I have four now.
-Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.440 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg, 1 set/4 rep/64,5 kg, 1 set/4 rep/67 kg, 1set/4 rep/69,5, 1 set/4 rep/72
-Deadlift: 1 set/4 reps/67 kg, 1 set/4 rep/69,5 kg, 1 set/4 rep/72 kg, 1 set/4 rep/74,5 kg
-Workout time: 42 minutes