FatBusting : BartMan log.

[BartMan]

[i][b]Monday 11th[/b][/i]<br />
Evening Row:  24 minutes 6269 metres.  Before gym row while waiting for prop Cyril: 7 minutes 1789m:  Weights back and biceps.<br />
<br />
[i][b]Tuesday 12th[/b][/i]<br />
Morning walk 20 minutes trying to get  'that' sunrise photo!  <br />
Lunch Row:  6000m  22:27.5 minutes<br />
Pre weights row:  10,000m  38:59.3 minutes.  Weights - chest / triceps.<br />
<br />
Wednesday morning walk.<br />
<br />
[b]Thoursday 14th[/b]<br />
Morning Row:  20 minutes 5200m<br />
Lunch Row :  12 minutes 3189m<br />
Evening Row:  5000m  18:35.3.  Pre weights waiting for Prop Cyril row:  7:45.0 2000m.  Weights, shoulders.<br />
<br />
[b]Friday 15h[/b]Row 10,000m 37:26.5<br />
<br />
[i][b]Saturday 16th[/b][/i]<br />
Morning Walk with MRs Bartman 50 minutes<br />
Afternoon row:  10,000m  36:34.9  arms and shoulders dumbell only workout<br />
<br />
[i][b]Sunday17th[/b][/i]<br />
Row 30 minutes 8057m<br />
Walk on a treadmill 20 minutes wathcing US open Golf, beleive it or not - the paint drying and grass growing channels were not on...<br />
<br />
Morning weight in 97.9kg.  EVening weigh in at gym with Prop C usually 100-101 kg.  so that 2-3kg difference between morning and night weighing.  Note to self, weigh ins in morning!!<br />
<br />
Evening Row:  5000m  17:49.0

[BartMan]

Monday 18th<br />
Row 5000  18:56.6  Row 20 minutes  5206m  Weights - chest / triceps.<br />
Prop Cyril Bench Press Watch:  10x100  3x130  6x120  10x110  10x100.  He wrosk his way DOWN to my top weights!!  Bastard.<br />
<br />
Tuesday 19th<br />
Row 5000m  18:19.0  WEights - back and biceps.  Dodgy session, both PropCyril and myself with a serious case of the cant be fuckeds.<br />
<br />
Wednesday 20th<br />
Row  5000m 18:51.0<br />
<br />
Thursday 21st<br />
Lunch Row:  5000 18:21.3<br />
Evening Row  20 minutes  5376m  weights  legs and shoulders.  10 sets squats, 6 sets leg press.<br />
<br />
Friday 22nd<br />
Morning Row:  12 minutes  3132m<br />
Lunch weights session after Prop Cyril rained off.  Chest - and arms.  Chest 30x60kg, 30x70kg, 18x80kg, 7x70kg, and 3x100kg.  I beat Cyril on the 80kg range, otherwise was thoroughly caned on all the other weights!!<br />
Evening Row:  20 minutes  5200m

[Fullermorg]

What routines are you doing for Triceps Bart and which do you find most effective?

[BartMan]

Dips - not on parallel bars, but the ones that have a slight in angle - although I will just use whichever, chaning now and then for shits n giggles..  Start weighing yourself down when they get 'easy'.  I am almost at the weighing down stage again - hooray!  Also French press, and cable pushdown things.<br />
<br />
Heavy Bench should screw your triceps anyway, usually do Triceps with bench, as they are already half cooked at the end of the bench session.

[Fullermorg]

[quote name='BartMan']<br />
Dips - not on parallel bars, but the ones that have a slight in angle - although I will just use whichever, chaning now and then for shits n giggles..  Start weighing yourself down when they get 'easy'.  I am almost at the weighing down stage again - hooray!  Also French press, and cable pushdown things.<br />
<br />
Heavy Bench should screw your triceps anyway, usually do Triceps with bench, as they are already half cooked at the end of the bench session.<br />
[/quote]<br />
<br />
I always understood french press to be like sitting shoudler press but alternating between coming down in front of the head and behind. Or maybe that is military.<br />
<br />
Cheers

[BartMan]

military behind neck, shoulder press in frotn.<br />
<br />
French press, or what I was told was french press waaaay back when the French were loding to All Blacks in wrodl cup finald, it siting, both arms abouve your head holding dumbel by one end.  then beding at elbows lower the weight down behind your head.  from elbow to shoulder does not move, only movement is from elbow hinge, making triceps do all the work  Saw a guy doing it on a cable machien today, which will put constant tension on, which will be cool.<br />
<br />
ANyway, might njot really BE French press, but that is what we know it as!!!

[Fullermorg]

Looks like we are both wrong<br />
<br />
[url="http://en.wikipedia.org/wiki/French_press"]http://en.wikipedia.org/wiki/French_press[/url]

[BartMan]

damn, I always thought we were doing it wrong...  <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/laugh.png' class='bbc_emoticon' alt=':lol:' />

[BartMan]

Sunday morning, post rugby watching early in the morning row...<br />
30 minutes:  8052 metres.<br />
<br />
Evening Row:  5000m  17:41.5  then slipped in a sneaky bench press, only 3 sets, at 60kg though, so Prop Cyril cn't accuse me of cheating...  36 reps, 21 reps, then 15 reps, 90 seconds rest between.<br />
<br />
Monday 25th<br />
Lunchtime row 20 minutes  5336m  Watching first hald of first half of test - Mauger did a lot of good things so far.<br />
Evening row pre gym:  20 minutes 5306m.  Waiting for Cyril at Gym Row:  4000m 14:57.5 minutes.  Chest and tricep workout.  Lower weights, high reps stuff.<br />
<br />
Tuesday 26th<br />
Morning Row:  4000m  15:07.9<br />
Lunch Row:  20 minutes  5366m<br />
Evening Row:  20 minutes  5404m - no weights, prop cyril getting the bot, and me feeling a bit slow on it too, so skipping weights tonight,  but couldn't avoid that rowing machine...<br />
<br />
Wednesday:<br />
Lucnh Row:  5000m  17:35.0<br />
<br />
Thursday 28th<br />
Morning Row:  20 miunutes 5314m<br />
Lunch Row:  20 minutes 5290<br />
Evening Row:  5000m  18:58.5.  Leg weights setas of ten at the following weights - 60 70 80 90 100 100 90 80 70 60.<br />
Bench Press session with prop Cyril.  44x60  24x70  20x80  17x90  5x100 4 negatives at 120  7x90  12x80  15x70  23x60 - bench flies, dips to finsih.  11,970 kilos benched in total...<br />
<br />
Friday 29th<br />
Morning Row:  4000m  15:35.9  -  a little jaded after yesterdays workouts, so treated myself to a 1000 metres off...  <br />
Lunchtime Row:  20 minutes  5246m

[BartMan]

Sunday 1st July<br />
ROW 5000m  17:50.0<br />
<br />
Monday 2nd<br />
Lucnh 20 minutes 5256  Evening  20 minutes  5264.  Got the shits and crook stomach so just going easy - Prop Cyril not turn up at gym this evening, so skipped thw weights, whcih was good!!<br />
<br />
Wednesday 4th.<br />
<br />
5000m  5254.  Still trying to shit myself to death, so taking it easy exercise wise!<br />
<br />
Friday 6th<br />
30 minutes  8005m  -  chest / arm weights - just light.  Have now had 2 solid shits, so over the squirts at last.  Although do recomend them for weight loss - weighed in this morning at 95.8kg, as opposed to the usual 98-100kg!!<br />
<br />
Sunday 8th<br />
20 minutes row 5336m - chest / arm weights.

[BartMan]

[b]Monday 9th[/b]<br />
20 minutes row  5357m<br />
20 minutes row  5467m<br />
20 minutes row  5188m - weights, chest and triceps.  Note to self - heavy weights just don't work after a three rows in a day session!!<br />
<br />
[b]Tuesday 10th[/b]<br />
20 minutes row 5460m<br />
<br />
[b]Wednesday 11th[/b]<br />
20 minutes row 5183m<br />
20 minute row  5273m  weights - shoulders and biceps<br />
<br />
[b]Thursday 12th[/b]<br />
20 minutes row  5293m<br />
20 minutes row 5323m  weights - chest, back, triceps<br />
<br />
Saturday 14th<br />
30 minute row  8021m - weights - biceps.

[BartMan]

[b]Monday 16th[/b]<br />
Lunch Row:  20 minutes 5393m<br />
Evening Row:  20 minutes 5243m - weights, chest, back, arms.  Managed 6,5,4 chin ups un-aided.  Stoked.  Prop Cyril did make it to gym tonight, but I was late!!<br />
<br />
Tuesday:<br />
<br />
Lunch Row:  20 minutes 5283m<br />
Evening row:  1000m  3:45 (late for gym).  Then leg workout with gym owner, as Prop Cyril crook.  My legs no longer work...<br />
<br />
Wednesday.<br />
Lunch Row:  20 minutes  5254<br />
Evening Row:  5000m 18:52.0  WEights - shoulders / back.<br />
<br />
Thursday 19th<br />
Lucn Row 5000m  19:09.3  legs even sorer than they were yesterday, dammit!!<br />
Evening Row:  4000m 15:00minutes<br />
<br />
Friday 20th<br />
Row 10,000m  37:35.3

[BartMan]

[b]Monday 23rd[/b] - Prop Cyril back on deck<br />
Lunch Row:  6000m  22:48.3<br />
Evening Row:  6000m  22:49.3 Weights - Bench 12x60 12x80 8x100 3x110 5x100 12x80 - Tricep dips - Tricep pushdowns.<br />
<br />
[b]Tuesday 24th[/b]<br />
Lunch Row:  7000m  26:48.4 minutes<br />
Evening Row:  7000m  26:39.4 minutes WEights - Squats - whole lot of sets, max weight 8x140.  Leg press, truck load of sets, up to max weight of 10x380.  leg extension, leg curl to finish.<br />
<br />
[b]Wednesday 25th[/b]<br />
Lunch Row:  6000m  22:45.0  Legs not muscle sore as they were lat week after leg workkout, this time just tired - no energy in them  <br />
<br />
[b]Thursday 26th[/b]<br />
Lunch:  5000m  19:01<br />
Evening  10 minute treadmill RUN!!!, 5000m row 18:39.0, 10 minute treadmill again!!<br />
<br />
[b]Friday 27th[/b]<br />
Lunch row.  5000m 18:08.2.  biceps workout, as they have not been out for a play this week due to me and propcyril being slack arses...!!<br />
[b]<br />
Saturday 28th:[/b]<br />
Row 10,000  36:38.2<br />
<br />
[b]Sunday 29th[/b]<br />
Row 30 minutes  8204m

[BartMan]

[b]Monday 30th[/b]<br />
Lunch Row:  30 minutes - 7803m<br />
Evening Row:  20 minutes - 5348m  Weights - chest / triceps - weighted Dips!!<br />
<br />
[b]Tuesday 31st[/b]<br />
Lunch Row:  30 minutes - 8043m<br />
Evening Row:  20 minutes - 5448m - weights - legs.<br />
<br />
[b]Wednesday 1st[/b]<br />
Morning Row:  15 minutes 3930m<br />
<br />
[b]Thursday 2nd[/b]<br />
Morning Row 20 minutes 5208m<br />
Lunch Row:  25 minutes 6635m<br />
Evening Row:  15 minutes  3953m  weights - shoulders / biceps.<br />
<br />
[b]Friday 3rd[/b]<br />
Lunch row:  30 minutes  8043<br />
<br />
Sunday 5th<br />
Morning Row:  20 mintes  5305mb  Weights - biceps.

[BartMan]

[b]Monday 6[/b]<br />
Lunch Row2000m  7:05.8  :  2 minutes rest  :  1000m 3:21.4  :  2000m 6:53.2  :  17:20.4 total.<br />
Evening Row:  20 minutes 5293m  Weights - Chest / Triceps<br />
<br />
[b]Tuesday 7[/b]<br />
Lunch Row:  20 minutes 5364m<br />
Evening Row:  6000m  22:42.5  Weights - legs.<br />
<br />
[b]Wednesday 8[/b]<br />
Lunch:  6000m  23:10.1 - legs very tired from last nights workout.<br />
Evening Row 5000m  19:10.1<br />
Waiting for Cyril Row 2000m  7:30.0 - weights back, biceps...<br />
<br />
[b]Thursday 9[/b]<br />
Lunch Row:  6000m  22:14.4<br />
<br />
<br />
[b]Friday 10[/b]<br />
weights - shoulders / biceps<br />
<br />
<br />
[b]Saturday 11[/b]<br />
20 minute cycle around old pub road to gym, then 30 minute stationary cycle, as rower at gym being used (there are two, one new, one antique), then chin ups.  Managed 7, 6,5 reps, un-assisted, stoked.

[BartMan]

SUnday 12th<br />
Row - 30 minuntes 8111m, stationary cycle 20 minutes, row 1000m 3:45.0, then got bored so stopped!!<br />
<br />
Monday 13th<br />
Lunch Row 7000m  :  26:58.1 minutes.<br />
Evening Row:  7000m  26:26.1<br />
<br />
Tuesday 14th<br />
Morning Row:  20 minuntes 5317m - 20 minute stationary cycle.<br />
<br />
Wednesday 15th:<br />
Morning Row 10 minutes 2667m<br />
EVening Row:  6000m  22:22.0 minutes - chest / triceps weights<br />
<br />
Thursday 16th<br />
Row:  1000 - 3:46.7.  Then...2000m  6:47.7 2 minutes rest 1000m  3:19.9  2 minutes rest  2000m 6:46.7  Total time 16:54.3<br />
Both those 2k times within 10 seconds of PB for 2k, and the 1000m time a PB.  And it really, really hurt.<br />
Evening Row: 6000m  22:36.4  Evening Row 2:  5000m  18:58.6 then arm weights - Cyril still driving around the Coromandel so weights a washout!<br />
<br />
Friday 17th<br />
Morning Row:  5000m 19:20.2

[BartMan]

Monday 20th:<br />
Lunch Row:  7500m  27:55.2<br />
Evening Row:  7500m:  28:17.2 - WEights - chest - triceps.<br />
<br />
Tuesday 21st<br />
Morning Row:  4000m  15:11.4 minutes<br />
Lunch Row:  6500m  24:14.4 minutes.<br />
Evening Row:  5500m   20:45.4 - weights - back and biceps.<br />
<br />
Wednesday 22md<br />
Morning Row:  3500  15:18.1<br />
Lunch Row:  7500  28:40.0<br />
<br />
Thursday 23rd<br />
Morning Row:  6500m  25:11.7 minutes<br />
Lunch Row:  5500m  20:44.8 minutes<br />
Evening Row:  4500m  16:11.8 minutes.  Weights - legs and biceps (almost beach season, want some guns)!!!<br />
<br />
Friday 24th<br />
Morning Row:  3500 13:42.2 minutes.  Legs jelly - last nights squat session went deep as possible, coupled with the extra metres rowing, and knackered!!<br />
Lunch Row:  7000m  25:33.3

[BartMan]

Saturday 25th:<br />
Row:  6000m  21:34.4 minutes  WEights - Biceps / triceps.<br />
<br />
SUnday 26th:<br />
Row:  10,000m  36:04.8  500m  1:48.0 - weights - squats on smith machine - weird angles!!<br />
<br />
Monday 27th:<br />
Morning Row:  16 minutes  4166m<br />
Lunch Row:  5500m  20:39.5<br />
Evening Row:  5500  29:59.1<br />
<br />
Tuesday 28th:<br />
Lunch Row:  10500m  40:51.4 minutes<br />
Evening Row:  6500m  25:19.6m  weights - shoulders.<br />
<br />
Wednesday 29th<br />
Morning Row:  15 minutes  3917m<br />
Lunch Row:  6500  24:57.4<br />
Evening Row:  6500 25:10.9<br />
Pre weights row as was bloody cold!  15 minutes  3919m - weights - arms, as Prop Cyril awol and couldn't be arsed doing anything major!!<br />
<br />
Thursday 30th:<br />
Morning:  4000m 15:10.8<br />
Lunch:  7500  28:05.4<br />
Evening 5500 and 2000 - weights chest.<br />
<br />
Friday 31st<br />
morning:  4000  15:22.1<br />
Lunch:  6500  24:16.4

[BartMan]

MOnday 3rd<br />
Morning Row:  20 minutes  5177 metres<br />
Lunch Row:  20 minutes  5429 m<br />
Evening Row:  10,000 metres  36:56.9 minutes<br />
Evening Row 2 - while waiting for Prop Cyril Phone call to go to gym.  7630 metres in 30 minutes - then went to gym anyway to fing PC there already - bastard!!<br />
<br />
Tuesday 4th<br />
Morning Row:  5500m  20:44.7 minutes<br />
Lunch Row:  10,000m  38:05.5 minutes<br />
Eveing Rows:  6500m  24:41.1 MINS.  6410m  24:42.0 mins.    Second Row to put me over the million metre mark for the season - 1,000,001 metres.  Then weights - bench press only, then 'coaching' Prop Cyril in a 20 minute interval row at the gym - a painful experience for one of us.  Must take a peanut bar or something with me next time to eat while he works...<br />
<br />
Wednesday 5th<br />
Lunch Row  7000m  26:08.1<br />
<br />
Thursday 6th<br />
Morning Row:  6500  21;21.0 minutes<br />
Lunch Row:  6500m  21;16.4 min<br />
Evening Row  7500m  28:14.4<br />
<br />
Friday 7th<br />
Morning Row:  5087m  19:27.0<br />
Lunch Row:  8600m  32:41.9 minutes<br />
<br />
Saturday 8th<br />
Morning Row:  10,000  35:52.7 - new PB by 200th of a second!!

[BartMan]

Sunday 9th<br />
10,000m  37:50.1  3000m  11;41.0    20 minutes row  5065.  Chest weight session between 10k row and the next two.  <br />
<br />
monday 10th:<br />
Morning:  5,000  18:50.1 min<br />
lunch row: 6,000m  22:41.1 min<br />
Evening Row:  5,000m  19:10.1  Evening Row 2 at gym 20 minutes 5260 - then too knacjered to do any weights!!  maybe weights first, row second at gym tomorrow night!!<br />
<br />
Tuesday<br />
Morning  4000m  11:19.1<br />
Lunch  20 minutes  5281m<br />
Evening:  20 minutes  5646  Pre weights  10 minutes  2681 metres.  Upper body weights session with prop Cyril cracking the whip.<br />
<br />
Wednesday 12<br />
Lunch Row:  10,000  37:52.8 - sore tits today, thanks to the forced reps that Cyril cranked out of me last night, bastard - I know you're reading this !!!<br />
<br />
Thursday 13th<br />
Morning Row:  10,000  37:59.2<br />
Lunch Row:  10,000  37:24.0<br />
Pre Gym Row:  15 minutes  4022 - another wicked upper body workout with Prop Cyril.<br />
<br />
Friday:<br />
Morning:  12 minutes  3142metres<br />
Lunch:  10,000  37:36.1 metres