Getting ready for Action!

Hi all!

Monday,

Weight 102kg(Great weekend)
Target Weight = 92kg
Target date = Chinese NY

Rower
10 x 500m; 1:00r.

1) 1:41sec
2) 1:39sec
3) 1:42sec
4) 1:51sec
5) 1:45sec
6) 1:50sec
7) 1:48sec
1:52sec
9) 1:50sec
10) 1:51sec

Cable Machine: Seated one handed lateral pull 100kg.
3 X 15 (L & R handed)

Bicep Curls: Barbells 12kg
3 X 30 (L & R)

Over head Tricep Extensions: Barbells 12kg
3 x 20 (L & R)

Good job Juan,
Drop the bicep curls, do chin ups instead and double all of your rep ranges to at least 20 reps minimum, 1 min rest.

And don't individual sides, do both sides at the same time i.e. lat pulldown, dips and two handed tricep extension.

I'm the process of updating the workout plan, you'll get it in due course.

Ryan.

Thanks for the adjustment!

Tuesday:

Weight 101.4kg
Target Weight = 92kg
Target date = Chinese NY

Rower Warm up:
2000m;
Time: 7:05sec
Rate /500m = 1:45.1sec

Cable Chest Press: 100kg/100kg/90kg
3 x 15

Cable Seated Row: 70kg/60kg/60kg
3 x 15

Rear Deltoid fly: 120/110/110
3 x 15

Seated Fly: 140/130/130
3 x 15

Seated Cable pull down: 50kg
3 x 15

Incline sit-ups combo: Straight/Left/Right
20

Hi Juan,

A lot of the cable work is for shaping. If you're looking to build strength and stamina, hit the core exercises i.e. flat bench press, dips, shoulder press/military press, squats/deadlift etc and like I said higher rep range 20+.

If you wanting shape as well, do the core exercise first then add one other shaping exercise with it i.e. so if you have 3 shaping exercises pair a different one each session with the core exercise for that body part. Of course if you have the time and depending on your session plan, you can do more.

Ryan.

Great to see yr using the rowing machine.....when you do yr intervals eg 10 x 500m......instead of being up and down like a yoyo with the splits......the most effective way to keep improving is to do the first 9 intervals at a consistant pace and then go full bore in the last one.

Once you have finished you can then get the total avg split from the 10 intervals and this is the split you do for the first 9 intervals next time round, then you will always improve and have a goal to stick to.

Thanks Pete and Ryan!

Back from Holidays and did completely bugger all but had a great time!

Monday:

Weight 101.6kg
Target Weight = 92kg
Target date = Chinese NY

Rower Warm up:
Time: 10mins
Rate /500m = 1:50.00sec

Seated Cable Row: L/R
100 reps @ 50kg
50 reps @ 80kg
30 reps @100kg

Rotor Cuff Roll Out
50 reps @ 5kg
50 reps @ 6kg
50 reps @ 7kg

Seated Calf Extensions
50 reps @ 100kg
50 reps @ 100kg
50 reps @ 160kg

Seated Leg Extensions
50 reps @ 100kg
50 reps @ 100kg
50 reps @ 160kg

Tuesday:

Weight 100.5kg
Target Weight = 92kg
Target date = Chinese NY

Rower Warm up:
Time: 10mins
Rate /500m = 1:48.00sec

Seated Cable Row: L/R
100 reps @ 60kg
50 reps @ 80kg
30 reps @100kg

Rotor Cuff Lateral Extension
50 reps @ 6kg
50 reps @ 7kg
50 reps @ 8kg

Seated Calf Extensions
50 reps @ 120kg
50 reps @ 140kg
50 reps @ 160kg

Seated Leg Extensions
50 reps @ 120kg
50 reps @ 140kg
50 reps @ 160kg

I plan to keep the same routine for the rst of the week and keep increasing.

Juan,

Whats been goin on mate, I see yr goal weight was 92kg for Chinese New Year......from the looks of it in yr blog you have been doing JACK SHIT since your last entry!

I believe in you and reckon you could be one of the best paddlers in the State with yr build and yr stamina. You just need to be consistant with yr training.

You only have 1 month before chinese new year. Dont write something and then slacken off, get serious and do it. Train yr ass off over the next month and kick ass in the time trial!

Stick to yr guns and meet yr goals, we have a real shot at winning nationals but we need you to get disciplined from now and stop fuckin around with yr partying and hoes!!!!!

Seeya at training on Wednesday!

Juan!!!! where in the hell are you?
Not happy Juan Not happy... Ahi que demostrar que no somos a shit raza man!!!

Hi all!

Holidays were great!
Sun, Sea and Surf!

Today marks the start of my full commitment to training!
I will post no promises only actual training!
Thanks guys for all your support and hope I do not let you or the team down!

The holidays showed their ugly head today!

Weight: 102.5

Lunch time.
NB:Weights are not inclusive of the bar.
80 degree bench press.
1x40kg(l/r)x6
1x60kg(l/r)x6
2x50kg(l/r)x6

45 degree bench press.
1x50kg(l/r)x6
1x70kg(l/r)x6
2x60kg(l/r)x6

Bench press.
1x60kg(l/r)x6
1x70kg(l/r)x6
2x60kg(l/r)x6

30 degree decline sit ups
Straight/Left/Right
3x20

Back Raises
Straight/Left/Right
3x15

On the rower this morning!

Duration: 20mins
Pace: 1:55.9
Distance: 5200m

Is twice daily too frequent for this type of exercise?

Something's gone wrong! ????

Weight 103.5kgs

Squats
(not including bar)
20x40kgs
20x80kgs
10x120kgs

Lunges
(not including bar)
20x40kgs(l/r)
15x70kgs(l/r)

Chin ups assisted
20x40kgs
15x20kgs
10x10kgs

Dips assisted
20x40kgs
20x20kgs
15x10kgs

Shoulder raises
20x5kgs
15x6kgs
10x7kgs

Decline row
15x20kgs
15x35kgs
15x45kgs

Recovery work today!

54m Freestyle
5min Spa
5min Sauna

54m Back stroke
5min Spa
5min Sauna

54m Breast stroke
5min Spa
5min Sauna

Ready for water Training tonight!

WTF is that?

You forgot do 54m under water, mate

I have 50 for lunch and access to a 9m pool. 6 laps with each style makes for 54m. Swimming has never been a strong point for me.

Buddy! Your the fish not me! LOL!

@ lunch

Weight=102.9kg

Cable seated row one sided(l/r)
100x50kg
100x80kg
100x60kg

Cable Shoulder raises(l/r)
30x20kg
30x20kg
20x20kg

Seated leg extentions
100x100kg
100x160kg
100x180kg

@ Home 10pm

rower
10mins 2696m
1min rest
9mins 2304m
1min rest
9mins 2200m

Buggered!!!! aiming for 40min set 10km+ twice daily...

@ lunch

Weight=102.9kg

Cable seated row one sided(l/r)
100x70kg
100x90kg
100x80kg

Dumbbell 80 DEG incline Chest Press
3x30repsx10kg

Dumbbell 40 DEG incline Chest Press
3x30repsx10kg

Dumbbell chest Press
3x30repsx10kg

Dumbbell Bicep Curls
3x30repsx10kg

Water Training tonight! See you all there!

Saturday

Rower 20 mins
5km

Treadmill 30 mins
12km/h

Sunday Water Trials.
Unofficial time 1:32sec

Monday
Cable one-sided rower l/r
50 strokes @ 60spm
80k,90k,100k

30 strokes Hit and glide
60k,70k,80k

Cable Arc chest press
3x30repsx120k

Overhead tricep extensions
20x90k
15x100k
10x110k

Arm raises Front-out-front down
30x4k
30x5k
30x6k

Seated leg press
30x260k
30x280k
30x300k

Not even the olympic rowers can do 10km in 20mins

Sorry! Typo!
That's only 5k in 20mins.
I was thinking of getting back up to 10k in 40mins.

Tuesday

Cable Chest press
30x100k
30x90k
30x80k

Cable Seated row
30x55k
30x50k
30x45k

Cable Lat pulldown
20x100
20x90
20x80

Decline situps Front/Left/Right
30x5k
20x7k
30x0k

Back Raises Back/Left/Right
20x5k
10x7k
10x0k