FatBusting : BartMan log.

[BartMan]

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 />
<br />
Monday:  30 minutes  7833m          30 minutes  8063m          20 minutes   5275m<br />
<br />
Tuiesday:  4000m  15:22.0          4000m  15:12.0<br />
<br />
Wednesday:  20 minutes  5105m     5000m  18:52.8  Weights:  Chest, shoulders, triceps.<br />
<br />
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 />
<br />
Ohh, and today went past the 7,000,000 metre mark.<br />
<br />
Friday:  24 minutes   6503m<br />
<br />
Saturday:  24 minutes  6545m

[BartMan]

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 />
<br />
Monday:  30 minutes  7833          30 minutes  8155       20 minuted   5462m   Weights - chest, shoulders, triceps.<br />
<br />
Tuesday:  5500m   19:58.5           20 minutes  5327m          6000m  22:19.2   Weights - chest shoukders triceps again <br />
<br />
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 />
<br />
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 />
<br />
Thursday:  20 minutes  5117m    20 minutes  5118m - now that is almost perfect consistancy...  5500metres  19:88.8.<br />
<br />
Friday:  12,000m  36:46.0<br />
<br />
Saturday:  10 minutes  2575 - a wake up row!!<br />
<br />
84,273m for the week - second best week ever for me.

[BartMan]

Monday:  10 minutes 2567m.    7000m  26:55.9    7000m 26:44.5    Weights  chest / shoulders / triceps<br />
<br />
Tuesday:  7000m 26:48.4          10 minutes  2680m<br />
<br />
Wednesday:  5500m    21:10.4<br />
<br />
Thursday:  7500  28:02.9    5500m    20:44.4<br />
<br />
Friday  5500m  21:09.4          5500m  21:07.0

[BartMan]

Sunday:  30 minutes - 7800m<br />
<br />
Monday:  30 minutes - 8209m<br />
<br />
Tuesday:  10 minutes  2608m  :  10 minutes  2709m  :  5500m  20:59.7<br />
<br />
Wednesday:  30 minutes:  8014m  :  6000m  22:18.4<br />
<br />
Thursday:  10 minutes  2640      15 minutes  4000m          6500m  25:04.5<br />
<br />
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:  15x80  13x80  14x70<br />
Deadlift:  15x75  15x75  15x75 (need to up this weight)<br />
Squats:  15x80  15x80  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 />
<br />
Friday:  12 minutes  3066m          6500m  24:50.1          6500m  25.10.4<br />
<br />
Saturday;  6000m  23:13.0

[BartMan]

Sunday---------------------------------------------------------------<br />
Row:  12 minutes  3132m<br />
Week1 Day1 Blulgarian rep range 13-15, 120 second rest<br />
Chest : Bench 15x85  14x85  13x80 (need to up weights)<br />
Back : Deadlift 15x70  15x70  15x70  (need to up weights here)<br />
Biceps : DB Curls  13x22  13x20  13x17 <br />
Abs : lots!!<br />
Row:  20 minutes 5253m<br />
Monday------------------------------------------------------------------<br />
Morning Row:  6500m 24:59.4 minutes<br />
Evening Row:  15 minutes 4056m<br />
Week1 Day2 Blulgarian rep range 13-15, 120 second rest<br />
Shoulders:  Behind neck press:  15x55, 15x50 15x45<br />
Triceps:  Close grip bench:  15x55 15x55 15x55 (must build dip bars)<br />
Legs:  Squats:  15x85  15x85  15x85 (add weight)<br />
Abs:  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:  12x85  12x85  12x85<br />
Bench Bress:  12x90  12x85  9x80<br />
Squats:  10x105  10x105  10x105<br />
Behind Neck press  10x55<br />
Abs - lots<br />
DB Curls  12x20<br />
Close Grip Press:  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 10x110  10x110  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:  12,000  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...

[BartMan]

Sunday-------------------------<br />
Row 12 minutes  3132m<br />
Bulgarian week 2, day 1, 13-15 reps, 4 sets, 90 seconds rest<br />
Bench press:  13x95  13x85  13x80  14x75<br />
Deadlifts:  15x85  15x85  15x85  15x65<br />
DB Curls:  13x20  13x17  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:  15x50  15x50  14x50  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:  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:  10 minutes 2591m<br />
Bulgarian Week 2 Day 4 8-10 reps 90 seconds rest<br />
Squats:  10x125  10x125  10x115  10x115<br />
Bench Press:  9x95  8x90  9x85  10x80<br />
Deadlifts:  10x115  8x115  10x105  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

[Paj]

I bloody tired reading all that, dedication is awesome....well done 

[BartMan]

It's not THAT bad Paj, the weights sessions only take 35-45 odd minutes.  Days 1 and 2 of the Bulgarian only about 30 minutes.  You are just dog tired though at the end of the sessions.  Looked like it was raining inside at the end of the last set of squats last night!!  But all good, toned down the rowing, can't go hard out on both weights and rowing, but going to try and get back up to 30 minutes a day at least on the rower - 2 15 mnute sessions should be managable once the body starts getting used to being thrashed!!

[Paj]

Fair play then Bart,seems a hell of alot of work going on there. I wouldn't have the energy at the end of the day to do any of that! Slowly getting work fit now after 3months in the job, can now stay up until after 8pm.

[BartMan]

when you have enough energy to start training after a days work, you know you have won the battle then Paj!!

[BartMan]

SUnday--------------------------------<br />
Warmup row:  10 minutes  2629m then pain...<br />
Bulgarian Week 3 Day 1.  13-15 resps, 60 seconds rest<br />
Deadlifts:  13x100  13x100  13x90  13x90  13x80 - hands giving away more than anything, and when re gripping, lungs giving up the ghost too!!<br />
Bench Press:  10x100  10x90  10x80  11x70  13x60 - fark that was killer.  Eyes bigger than my muscles!<br />
DB Curls:  13x20  13x17.5  13x15  13x12.5  13x12.5 - again, grip gives out before biceps, but by a hairs bredth!!<br />
Lotsa abs.<br />
Monday----------------------------------------<br />
Morning Row:  15 minutes  3850m<br />
Lunch Row:  4000m  14:58.9<br />
Fuck, lost a day here - but rowed and did weights like mad.<br />
Tuesday---------------------------------------<br />
Rowed morning and lunch, and a warmup row pre weights - 10k in total.<br />
Bulgarian week 3 day3 10-12 reps, 60 seconds rest<br />
5 setx of deadlitfs at 105kg, reps 12 12 10 10 10<br />
Bench Press  11x90  12x80 11x75 10x70 10x60<br />
Squats 5 sets 12 reps at 105kg<br />
DB SHoulder press 12x25 12x25<br />
DBFrench press 12x25<br />
DBcurls 12x25<br />
Wednesday----------------------------------------<br />
Morning row 10 minutes  2508m<br />
touch - drew 4 all, sucked.<br />
Thursday------------------------------------------<br />
Morning row  5000m  19:29.2<br />
Lunch Row  4000m  15.26.7<br />
Evening Row pre weights.  10 minutes  2610 metres<br />
Bulgarian programme. Week 3 day 4. 8-10 reps, 60 seconds rest<br />
Squats 5 sets 10 reps 105kg<br />
Bench press 4x100 9x90 10x80 9x80 8x80<br />
Deadlift 5 sets 10 reps, 85kg<br />
DB Shoulder press 10x25 10x25<br />
DB French Press 10x25<br />
DB Curls 10x25<br />
Friday----------------<br />
10 minutes  2570m<br />
Saturday---------------------------<br />
30 minutes 7848m

[BartMan]

Sunday - ----------------------------------------------<br />
Week 4 Bulgarian - Week 1 of Supergrowth phase 10-12 reps 3 minutes rest<br />
Deadlifts 10x115 10x115 10x115<br />
Bench Press 10x90 11x90 8x90<br />
DB Curls  11x25 11x25 11x25<br />
Abs - lots<br />
Monday------------------<br />
Morning Row  3000m  11:41.7<br />
Lunch Row:  4000m  15:11.2<br />
Evening Row pre weights:  5000m  18:55.0<br />
bULGARIAN sUPERGROWTH PHASE  DAY 2<br />
Shoulder press 3 sets 12x25 kf dumbells<br />
Close grip bench  12x60 3 sets<br />
Squats 3 sets 105kg 10 reps each<br />
abs - lots<br />
TUESDAY----------------------------<br />
Morning row:  4000m 15:16.7<br />
lunch row:  5000m  18:35.3<br />
Pre weights row:  3000m  11:33.5<br />
Day 3.<br />
Deadlifts 10x105 3 sets<br />
Bench Press  9x90 7x90 10x85<br />
Squats 10x105 3 sets<br />
shoulder press 10x25<br />
DB Curls  10x25<br />
DB French press 10x25<br />
Abs<br />
Wednesday---------------------------<br />
Touch.  Drew 5 all.  Had to dive twice on defence, not happy!!  Was a game full of 'feeling'.  Right knee, both ankles, left pinky all feel like have been run over by truck, thank good I don't play rugby anymore!!<br />
Thursday--------------------------------------<br />
Pain killing drugs have kicked in, bring on the rugby!!!!<br />
Morning Row (one the knees and ankles started to work that is).  4000m  15:27.3<br />
Lunch Row:  4000m 15:17.1<br />
Evening Row pre weights:  4000m 15:05.7<br />
Bulgarin SG Day 4 - too tired and not doing this programme full on at the moment, but still doing enough to get the heart rate up!!<br />
Squats  3 sets  10 reps 85kg<br />
Bench Press  4x100  6x95  7x90<br />
Chins - 3 sets 7 reps (needed rest from deadlifts, lower back muscles soreness)<br />
Dips 1 x10<br />
DB shouler press 10x25<br />
DB curls 7x25<br />
<br />
Friday-------------------<br />
3000m    11:13.1<br />
5000m    18:05.8<br />
<br />
Saturyda----------------------------<br />
5000m    18.12.5

[BartMan]

SUNDAY---------------------------<br />
Row : 5000m  17:47.8<br />
day 1 : 60 seconds rest<br />
Bench Press  9x100  9x90  8x80  10x70<br />
Squats  4 sets 12 reps 100kg<br />
Chins up 4 sets 10 with assistance!<br />
MONDAY--------------------------------<br />
Morning row:  5000m  18:35.1<br />
Lunch row:  5000m 18:23.0<br />
Evening Row:  6000m  22:27.8<br />
TUESDAY----------------------------<br />
morning row  7000m  26:23.2<br />
lunchtime row:  6000m  22:53.8<br />
evening row:  5000m  19:19.3<br />
WEDNESDAY--------------------<br />
lunch row:  6000m    22:30.7<br />
<br />
Fucking drew touch again - ref was a muppet.  That's about ten fucking draws in a row.  That is all.<br />
<br />
THURSDAY-------------------------<br />
morning row  8000m  30:14.7<br />
lunchtime row  9000m  34:50.0<br />
evening pre weights row  6000m  23:09.8

[BartMan]

SUNDAY---------------------------<br />
30 minutes  8041m<br />
Weights - chest, back, shoulders, arms.<br />
<br />
MONDAY------------------------<br />
morning  30 minutes  7716m<br />
lunch  5000m  19:30.0<br />
pre workout  4000m  15:09.3<br />
Weights - chest, shoulders, back, arms<br />
<br />
TUESDAY-----------------------------<br />
morning  5ooom  18:33.0<br />
evening  5000m  17:48.6<br />
<br />
WEDNESDAY------------------------<br />
morning  5000m  18:44.6<br />
lunch 5000m  17:30.0  ten seconds outside PB.<br />
<br />
Touch - WON 3-1, with two tries to the rampaging frontrower!!  So that's my lot for the next 5 seasons...<br />
<br />
FRIDAY-------------------<br />
morning 6000m    23:11.9<br />
lunch:  5000m    18:10.9<br />
evening:  2000m  7:42.0<br />
<br />
Saturday morning<br />
3000m    11:18.1

[BartMan]

hate being busy!!!<br />
<br />
sunday  -  8024 in 30m minutes<br />
<br />
monday  6000m  23:05    6000m  22:30    boxing & weights<br />
<br />
tuesday  3000m  11:30<br />
<br />
Wednesday  5000m  19:44.5

[Guest]

[quote name='BartMan']<br />
Touch - WON 3-1, with two tries to the rampaging frontrower!!  So that's [b]my[/b] lot for the next 5 seasons...<br />
[/quote]<br />
<br />
:-k Thought we were talking about a rampaging frontrower? <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' /><br />
<br />
Envy your routine Bartholomew. Just never seem to get time these days (plus the bike is farked) so I reckon its time I joined the gym around the corner from work...

[BartMan]

not been a good week this one for training - too much work, too muxh stuff happening, but its the time of year, we'll live!!<br />
<br />
8274  30 minutes row<br />
<br />
Sunday  30 minutes  8231m - weights<br />
<br />
Monday  2 x 4000m rows.  15:37 and 15:27.<br />
<br />
Tuesday:  4000m  15:42.0    4000m  15:21.6    6545m  24 minutes<br />
<br />
Wednesday:  5000m  19:41.3  5000m  18:45.6<br />
<br />
Thursday:  5000m    19:21.8

[BartMan]

26th, 11,000  41:47.0<br />
<br />
27th  40 minutes  10,513m<br />
<br />
28th  6500m  24:33.0

[BartMan]

January 2nd:  10,000  37:21.9<br />
January 3rd:  10,000  36:45.0<br />
4th:  6000  22:30.0<br />
<br />
6th  5000  17:41.3<br />
7th  5000  17:40.0<br />
8th  5000  18:15.7 - kept stroke rate down to 25, as opposed to around the 30 mark.  hard to concentrate like that for long!!<br />
9th  10 minutes  2688m  :  5000m  18:54.0<br />
10th  10 minutes  2600  :  5000m  18:45.1<br />
11th  12 minutes  3210  :  6000m  22:18.9<br />
12th  10 minutes  2560m

[BartMan]

Monday 15th:  6000m  23:27.8  (kept stroke rate 20-22 per minute)  -  6000m  22:27.7 minutes - weights - bench, clean and press, chinups, BD curls.<br />
<br />
Tuesday 16th:  5000m  19:17.3  :  5000m  19:07.7  -  been keeping stroke rate on or below 23 per minute, still hard work!<br />
<br />
Wednesday 17th:  6000m  23:27.7  :    8000m  30:19.7  -  weights<br />
<br />
Thursday 18th:  5000m  19:47.7  :  9000m  34:07.7<br />
<br />
Friday 19th:  10 minutes  2600m    :    30 minutes  7797 metres