Ryan's training register.

Had a protein shake and drove to work.

I wonder how many calories you burnt in that session coach?

Had a subway sandwich for dinner, got home and started a home session.

x2 sets, 50 reps push ups
x2 sets, 50 reps crunches
x2 sets, 50 reps squats

If you gotta start somewhere, start from home.

Ryan.

You little lightweights love yr bodyweight stuff

Yeh bloody hell try to lift a tank, right Pet

Monday 23/11/2009.

Just started training Allan. Time to start building back up.

Squats x3 sets, 20 reps 20kg, 40kg, 20kg

Chest x3 sets, 20 reps 20kg, 40kg, 40kg

Dips x3 sets, 20 reps

Deadlift x3 sets, 20 reps 10kg...first try since being injured, still not 100%, will try to slowly build it up.

Crunches x2 sets, 20 reps.

Side Crunches x2 sets, 20 reps each side.

Stretch down.

Nitrovol shake when I got home and small serving of rice cabbage and chicken.

Monday 30/11/2009.

Banana for breakfast, weatbix and milk.

Morning tea snack, rice crackers.

x3 glassess of water throughout the day, got to try build it to at least 5.

Lunch, bowl of rice and tin tuna.

Afernoon snack - mixed peanuts.

Nitrovol Shake prior to training.

Deadlift x3 sets, 20 reps 10kg. Lower back is feeling stronger but still taking it easy.

Chin ups x3 sets, 15 reps, aim to build it up to 20 reps each set.

Dips x3 sets, 20 reps, aim to build it up to 30 reps each set.

Shoulder press x3 sets, 20 reps, 20 kg, 25kg, 30kg.

ABS x2 sets, 10 reps, straight body leaning on the ball roll it foward till he whole ab are is activiated and hold for 10 secs. Got to try and build this up to 20 reps.

Crunches x2 sets, 20 reps.

Stretch down.

Unfortunately just had some gourmet pizza left overs so polished that off with a cup of apple juice and glass of water.

Hey coach

good to see your training again.... keep up the good work your doing with team

Ryan...get these suckers in line and make them do:

1. Beep test
2. 2mins pushups test
3. 2min chinup test.
4. 2min Situp test

Stop being so soft on them!!!

Its a weekly challenge to keep them all honest, Im being a grumpy old man here, and I want to see people suffer, its for their own bloody good!!!

Its all about mental toughness, and small improvements can be made each time they do this quick test, providing instant physical feedback that they are getting fitter and stronger....COME ONNNNNNNN!!!

Before a water session each week or two.

I havent heard of this happening yet, I need answers!!! time to move onward and upward

Yes please!!!!! I agree with skene here...
We want fitness test every week hahahahaha....
PAIN and SUFFERING.....

Back into training take II.

Couldn't make the gym, finishing work too late, but this is what I'm gonna do later tonight.

Walk the dog 20min.

• Push ups x2 sets x50 reps
  Crunches x4 sets x20 reps
  Side Crunches x2 sets x20 reps
  Push ups x2 sets x50 reps

Stretch down.

Bring it on softy, we need you in tip top shape come nationals!!!

Yesterday:

Breakfast: Breakfast Bar...have to eat a better breakie.

Snack: Fruit

Lunch: Salmon omlette and rice. x3 cups of water during working hours, again need to get this to 4-5.

Snack: Fruit

Dinner Chicken stew and rice.

Erg session with Pete S, B and Keifa. Just did left and right side for 2min x2 as the corporate crew we're training was full.

Got home and took the dog for a walk/jog 20mins.

Just not enough time in the day...

Got home late yesterday, took the dog for a 20min walk and got to the pool in time for a 20min swim.

Ryan.

Last Saturday went for another early morning ocean sprint session 1.5hours.

Monday night 1km swim, 500m kickboard work on my back to work the core and lower back then freestyle the rest of the way.