FatBusting : BartMan log.

[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

[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!!