FatBusting : BartMan log.

[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

[Milk]

Nice work on all the training Bart. How do you keep up the motivation? Is there a goal in mind or something? Just the enjoyment of it?<br />
<br />
Still seeing good results?

[BartMan]

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!

[Milk]

Seeing results must really help, especially if you started at 118 kgs.

[Guest]

Not only that Milk, but if you go from triple figures down to double figures, then you're on a winner.

[BartMan]

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.Â

[BartMan]

[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:  105<br />
total metres:  27,247     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:  105 minutes<br />
total metres:  27,628     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

[Virgil]

[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:  105<br />
total metres:  27,247    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....

[BartMan]

nah, but she went home, so was home alone, set up rower in front of cricket, and just plugged away.  Was surprisingly easy - rests to long I think for the first three rows.  Just takes a hell of a long time!!

[BartMan]

[b]SUnday 28th[/b]<br />
4 x 20 minute rows, 10 minute breaks between.<br />
5150  5107  5121  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