FatBusting : BartMan log.
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SUnday--------------------------------<br />
Warmup row: 10 minutes 2629m then pain...<br />
Bulgarian Week 3 Day 1. 13-15 resps, 60 seconds rest<br />
Deadlifts:Â 13x100Â 13x100Â 13x90Â 13x90Â 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:Â 13x20Â 13x17.5Â 13x15Â 13x12.5Â 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 -
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 PHASEÂ 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:Â 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:Â 4000m 15:17.1<br />
Evening Row pre weights:Â 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 -
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:Â 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 -
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 -
[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... -
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 />
8274Â 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 -
January 2nd:Â 10,000Â 37:21.9<br />
January 3rd:Â 10,000Â 36:45.0<br />
4th:Â 6000Â 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 -
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 -
just maintaing Milk!! Doing weights with Prop Cyril too, but for the last month has been hard work - heat killing today, but will row again and weights tongiht.<br />
<br />
Want to crack a consistant 95kg, as opposed to the 95-99 I fluctuate between at the moment! -
yeah, defo helps (results) - am almost at the weight I was when 14 - weighed in for rugby at a healthy (well, maybe) 94 kg for that season. So that would not be too bad a target!! <br />
<br />
Well, sort of almost!! but want to be in the 93-97 sort of range. Time'll tell if I get there. -
[b]Sunday 21st: Suicide Sunday...[/b]<br />
30 minute row: 7706m   1:56.7<br />
30 minute rest:<br />
25 minute row: 6363m   1:57.8<br />
25 minute rest:<br />
20 minute row: 5143m   1:56.6<br />
20 minute rest:<br />
15 minute row: 3980m   1:53.0<br />
15 minute rest:<br />
10 minute row: 2694m   1:51.3<br />
5 minute rest:<br />
5 minute row: 1361m   1:50.2<br />
<br />
total minutes:Â 105<br />
total metres:Â 27,247Â Â Â 1:55.6<br />
<br />
[b]Monday 22nd[/b]<br />
6000m 23:09.3   :   20 minutes 5262 10 minutes rest 20 minutes 5206 - weights session.<br />
<br />
[b]Tuesday 23rd[/b]<br />
20 minutes 5169m (morning)<br />
<br />
Watching NZ bat - if you can call it that - evening<br />
30 minute row: 7894m   1:54.0<br />
20 minute rest<br />
25 minute row: 6470m   1:55.9<br />
20 minute rest<br />
20 minute row: 5211m   1:55.1<br />
15 minute rest<br />
15 minute row: 3983m   1:52.9<br />
10 minute rest<br />
10 minute row: 2674m   1:52.1<br />
5 minute rest<br />
5 minute row: 1396m   1:47.4<br />
<br />
total time:Â 105 minutes<br />
total metres:Â 27,628Â Â Â 1:54.0<br />
<br />
[b]Wednesday 24th[/b]<br />
20 minutes 5204m  :  Touch. a 4-2 win, only 1 male sub, no female subs, and managed to beat a team with full quota of players - they were not happy. quads like jelly today, first run since mid december!!<br />
<br />
[b]Thursday 25th[/b]<br />
morning - 30 minutes 7885 m - weights, bench press.<br />
evening.<br />
15 minute row 3948m<br />
10 minute rest<br />
15 minutes 3839<br />
10 minutes rest<br />
15 minutes row 3859<br />
10 minute rest<br />
15 minutes row 3839<br />
<br />
[b]Friday 26[/b]<br />
10 minutes 2519 metres<br />
<br />
[b]Saturday 27th[/b]<br />
40 minutes 10,098 metres -
[quote name='BartMan']<br />
Sunday 21st: Suicide Sunday...<br />
30 minute row: 7706m  1:56.7<br />
30 minute rest:<br />
25 minute row: 6363m  1:57.8<br />
25 minute rest:<br />
20 minute row: 5143m  1:56.6<br />
20 minute rest:<br />
15 minute row: 3980m  1:53.0<br />
15 minute rest:<br />
10 minute row: 2694m  1:51.3<br />
5 minute rest:<br />
5 minute row: 1361m  1:50.2<br />
<br />
total minutes:Â 105<br />
total metres:Â 27,247Â Â 1:55.6<br />
<br />
[/quote]<br />
<br />
Did you have a fight with the Mrs? :nta<br />
Thats a hell of a work out.... -
[b]SUnday 28th[/b]<br />
4 x 20 minute rows, 10 minute breaks between.<br />
5150Â 5107Â 5121Â 5138<br />
<br />
[b]Monday 29th[/b]<br />
20 mintes 5213m<br />
<br />
[b]Tuesday 30th[/b]<br />
20 minutes 5270<br />
20 minutes 5330<br />
<br />
[b]Wednesday 31s[/b]t<br />
20 minutes 5153<br />
<br />
[b]Thursday 1st[/b]<br />
20 minutes 5212<br />
<br />
[b]Saturday 3rd[/b]<br />
20 minutes 5302 bench press until it hurt 10 minutes 2655