FatBusting : BartMan log.
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in honour or barnya's upcoming halfmarathon, I rowed one today. 21097m 1:21:21.1<br />
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And my arse farking is killing me. Feels like a dagger in each butt check where it tiesw into hamstring.<br />
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Tomorrows row might have to be done standing up... -
Wednesday 3000m 12 minutes  4000m 13:59.1<br />
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Thursday 3500  13:44.4    3500 13:03.1<br />
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Friday 5500 21:27.4   20 minutes 5207<br />
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Saturday 10000 36:38.7<br />
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Sunday: 30 minures 8012 4000m 13:50.0 -
Monday:Â 4000Â 15:20.3Â Â Â 5000Â 18:53.4<br />
Upper body weights session with Prop Cyril - and loving it at the moment, as stronger than him. Although it will take about 2 days and he will be stronger than me again...<br />
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Tuesday: 12 minutes 3000    12 minutes 3225     12 minutes 3322<br />
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Legs n Arms at Squids Gym. Fark, legs were feeling muscles that they forgot existed after about 6 bloody squats. Good days ahead for sure!!<br />
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OH, and the official weigh in on Mrs BM's scales on Sunday - 95kg. Under the ton by a serious amount now - but added weights sessions with stabilise that, and hopefully add some...!<br />
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Got the rowing blues this week - 12 minutes about as long as I can face at a time!<br />
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Wednesday: 12 minutes 3112.   14 minutes 3705     16 minutes 4301<br />
Another weights session with the big Cyril, and still stronger than the big C. Might take him a week this time to get ahead!! Upper body again, bench, shoulders, back. Caning it in preperation for 'Bulgarian' next week - will post the Bulgarian system here once I get book off mate, it is brilliant if a little hard core - 3 months of maniacal training, which give you fantastic gains if you follow the plan. maximum length of these workouts would be 45 minutes.<br />
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Thursday: 16 minutes 4061m<br />
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Friday: 16minutes 4171  16 minutes  4447m -
Sunday: 16 minutes 4470m.    Weights session - arms n legs.<br />
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Monday: 10 minutes 2538m   18 minutes 4650     Weights session - chest back shoulders.<br />
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Tuesday 12 minutes 3126m     20 minutes 5345m     zWeights - arms n legs<br />
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Wednesday: 16 miunutes 4176m     20 minutes 5406m     Weights - chest back shoulders<br />
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Thursday  20 minutes  5210m     22 minutes 6017m<br />
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Friday  22 minutes 6016m     18 minutes 4984m<br />
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Saturday  30 munutes 8011m     Weights - Chest / shoulders, arms. A weekend 'cheat' session to try and keep ahead of Prop Cyril!! -
Monday:   24 minutes   6268   20 minutes 5337 Weights - chest / shouldres / back<br />
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Tuesday  20 minutes 5273   20 minutes 5414   Weights - legs n arms<br />
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Wednesday   20 muntes 5375m   20 minutes 5213m     Weights - chest n shoulders n back<br />
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Thursday     10 minutes 2513m absolutly knackered - Tuesdays legs session kicking in properly now, just no juice left in the legs when rowing this morning, struggled to get to 10 minutes, let alone 20, whcih was the target!! maybe try a 30 mionute row tonight, an LSD - long slow distance...<br />
20 minutes 5200m - was trying for 30 minutes, but shagged still!!<br />
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Friday       20 minutes  5013 - tired, tired, tired!!   10 minutes 2887m (thanks Hooroo)   20 minutes 5429m - a new bestish i think - best for a while anyway!<br />
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Saturday:   20 miunutes 5109m -
Sunday: 30 minutes.  7946m:   then an hours touch session, three on three. Both hamstrings came through OK, tight as tight things, but feeling bloody good. Sweet to be running with ball in hand again, felt like Dan Carter, looked like carl Hayman...<br />
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Monday: 30 minutes 7833m     30 minutes 8063m     20 minutes  5275m<br />
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Tuiesday: 4000m 15:22.0     4000m 15:12.0<br />
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Wednesday: 20 minutes 5105m   5000m 18:52.8 Weights: Chest, shoulders, triceps.<br />
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Thursday: 16 minutes 4305     24 minutes 6459m     16 minutes 4275m: Weights, legs, back, biceps. Deadlifts for the first time in ages, love it, feel like been run over by a truck, can only be good for you!!<br />
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Ohh, and today went past the 7,000,000 metre mark.<br />
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Friday: 24 minutes  6503m<br />
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Saturday: 24 minutes 6545m -
Sunday: row 30 minutes 8006m. TOuch in afternoon curtailedwith having to take Mrs Bartman to Docs for perhaps a broken ankle. Will find out tomorrow...<br />
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Monday: 30 minutes 7833     30 minutes 8155    20 minuted  5462m  Weights - chest, shoulders, triceps.<br />
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Tuesday: 5500m  19:58.5      20 minutes 5327m     6000m 22:19.2  Weights - chest shoukders triceps again <br />
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Wednesday: 2000m 7:49.0 (touch today after work, so don't want to cane it with the rowing, otherwise there will be nothing left in the legs when it comes to taking the gaps (yeah right)... Lunchtime row - nice and cruisy - 22 minutes 5680m<br />
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Got spanked in touch - 3-7, spent about 3 minutes on the field, too many subs, hopefully some players will start falling by the wayside soon, fingers crossed anyway!!<br />
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Thursday: 20 minutes 5117m  20 minutes 5118m - now that is almost perfect consistancy... 5500metres 19:88.8.<br />
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Friday: 12,000m 36:46.0<br />
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Saturday: 10 minutes 2575 - a wake up row!!<br />
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84,273m for the week - second best week ever for me. -
Monday: 10 minutes 2567m.  7000m 26:55.9  7000m 26:44.5  Weights chest / shoulders / triceps<br />
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Tuesday: 7000m 26:48.4     10 minutes 2680m<br />
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Wednesday: 5500m  21:10.4<br />
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Thursday: 7500 28:02.9  5500m  20:44.4<br />
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Friday 5500m 21:09.4     5500m 21:07.0 -
Sunday:Â 30 minutes - 7800m<br />
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Monday:Â 30 minutes - 8209m<br />
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Tuesday: 10 minutes 2608m : 10 minutes 2709m : 5500m 20:59.7<br />
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Wednesday: 30 minutes: 8014m : 6000m 22:18.4<br />
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Thursday: 10 minutes 2640   15 minutes 4000m     6500m 25:04.5<br />
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Did a 'practise day' for the bulgarian Weights Progamme that we will be starting next week (me n prop Cyril)<br />
Sort of got it right anway - 90 seconds rest between sets, rep range 13-15, weights as follows - go as heavy as you can for as long as you can the theory pretty much!!<br />
Bench Press:Â 15x80Â 13x80Â 14x70<br />
Deadlift:Â 15x75Â 15x75Â 15x75 (need to up this weight)<br />
Squats:Â 15x80Â 15x80Â 15x80 (again, increase weights)<br />
Dumbell Curls 15x22 15x22 15x22 (Again, increase weights)<br />
So in theory, your weights should decrease each set, but your reps stay the same - if you can do more than 15 reps with a weight, it is not heavy enough, last reps in each set should be about to kill you!!<br />
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Friday: 12 minutes 3066m     6500m 24:50.1     6500m 25.10.4<br />
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Saturday; 6000m 23:13.0 -
Sunday---------------------------------------------------------------<br />
Row: 12 minutes 3132m<br />
Week1 Day1 Blulgarian rep range 13-15, 120 second rest<br />
Chest : Bench 15x85Â 14x85Â 13x80 (need to up weights)<br />
Back : Deadlift 15x70Â 15x70Â 15x70Â (need to up weights here)<br />
Biceps : DB Curls 13x22 13x20 13x17 <br />
Abs : lots!!<br />
Row:Â 20 minutes 5253m<br />
Monday------------------------------------------------------------------<br />
Morning Row:Â 6500m 24:59.4 minutes<br />
Evening Row:Â 15 minutes 4056m<br />
Week1 Day2 Blulgarian rep range 13-15, 120 second rest<br />
Shoulders:Â Behind neck press:Â 15x55, 15x50 15x45<br />
Triceps:Â Close grip bench:Â 15x55 15x55 15x55 (must build dip bars)<br />
Legs:Â Squats:Â 15x85Â 15x85Â 15x85 (add weight)<br />
Abs:Â lots again!!<br />
Tuesday------------------------------------------------------------------<br />
Morning Row: 6000m 23:29.4<br />
Lunch Row: 6000m 22:17.6<br />
Evening Row: 5000m 19:28.3<br />
Week1Day3Bulgarian rep range 10-12 120 second rest<br />
Deadlifts:Â 12x85Â 12x85Â 12x85<br />
Bench Bress:Â 12x90Â 12x85Â 9x80<br />
Squats:Â 10x105Â 10x105Â 10x105<br />
Behind Neck press 10x55<br />
Abs - lots<br />
DB Curls 12x20<br />
Close Grip Press:Â 12x55<br />
Wednesday-----------------------------------------------------------------<br />
Morning Row: 4000m 15:42.1<br />
Lunchtime Row: 6000m 23:01.4<br />
Touch in evening - opponsents didn't turn up, so played ourselves for half an hour, no subs, burning Mt Maunganui sun - all good. Two dots, one including 'talking' myself through a gap by yelling and pointing "the gaps there", so when defender went to fill the gap, Bart went through the newly created one!!<br />
Thursday-------------------------------------------------------------<br />
Morning Row: 6500m 22:55.4<br />
Lunchtime Row: 5500m 20:59.1<br />
Evening row: 12 minutes 3056m<br />
Week2 Day 4 Bulgarian programme 8-10 resps 120 second rest<br />
Squats 10x110Â 10x110Â 10x110<br />
Bench Press 10x95 10x90 8x85<br />
Chins 10 10 9<br />
Behind Neck Press 10x55<br />
close grip bench 10x55<br />
DB curls 10x20<br />
Prop Cyril tore a peck tonight, second set of bench press - had already cracnked out 10x110, and was cranking out 100s. Not too bad hopefully, Physio tomorrow to check it out - at least gives me chance to catch up and pass the big bastard!!<br />
Friday----------------------------------------------------------------<br />
Morning Row: 4000m 15:36.1<br />
Saturday----------------------------------------------------------------<br />
Morning Row:Â 12,000Â 35:32.4 minutes<br />
And the week is done - farking hard work keeping the rowing going and throwing in those extra weights sessions, but the body will adjust I am sure. Or die... -
Sunday-------------------------<br />
Row 12 minutes 3132m<br />
Bulgarian week 2, day 1, 13-15 reps, 4 sets, 90 seconds rest<br />
Bench press:Â 13x95Â 13x85Â 13x80Â 14x75<br />
Deadlifts:Â 15x85Â 15x85Â 15x85Â 15x65<br />
DB Curls:Â 13x20Â 13x17Â 13x15 13 x15<br />
Abs - lots<br />
Monday---------------------------------<br />
Row 12 minutes 3089m<br />
Bulgarian week2, day 2, 13-15 reps, 90 seconds rest<br />
Behind neck Press:Â 15x50Â 15x50Â 14x50Â 13x50<br />
Squats 15x105 15x95 15x95 15x90. That hurt.<br />
Abs again - lots.<br />
Tuesday-----------------------------<br />
Morning Row: 12 miunutes 3117m<br />
Evening Row pre weights:Â 12 minutes 3242m<br />
Bulgarian week2 day3 10-12 reps, 90 seconds rest<br />
Deadlifts 12x105 12x015 12x105 10x105<br />
Bench Press 9x95 10x90 8x85 10x75<br />
Squats 12x115 12x105 12x95 12x95<br />
DB Press 12x25<br />
DB Bicep Curl 12x25<br />
DB French Press 12x25<br />
Abs n abs n abs n abs...<br />
Wednesday--------------------------------------<br />
Morning Row: 12 minutes 3067m<br />
Lunch Row: 12 minutes 3184m<br />
Touch in evening - amazing how much more energy you have if you don't row like a maniac before you play!!<br />
Thursday---------------------------------------------<br />
Morning Row: 12 minutes 3059m<br />
Lunch Row: 15 minutes 3932m<br />
Pre worlout row:Â 10 minutes 2591m<br />
Bulgarian Week 2 Day 4 8-10 reps 90 seconds rest<br />
Squats:Â 10x125Â 10x125Â 10x115Â 10x115<br />
Bench Press:Â 9x95Â 8x90Â 9x85Â 10x80<br />
Deadlifts:Â 10x115Â 8x115Â 10x105Â 10x105<br />
DB Shoulder press 10x25<br />
DB Curls 10x25<br />
French Press 10x25<br />
Friday-----------------------------<br />
Knackered beyond belief!!<br />
Morning Row: 3000m 11:33.2
