Anyhoo . . . . lets go!!
Wednesday 16th May - 149.6lb
2k test - 7m 55.1s 31spm 1.58.8/500m split
25 mins X trainer 143bpm avg(74%)
Macros: 1470kcal / 125g CHO / 151g Protein / 33g Fat
Obs: Felt like utter shit today after my 2k test. Couldn't breathe, my legs were like lead. Couldn't maintain my split time after the first 1000m, just kept dropping and there was nothing i could do but hold on to the end. Blacked out at the finish and puked beside the rowing machine. Classy.
Lesson for today: increase carb/calorie intake before racing or doing erg tests!
Thursday 17th May - 149.6lb
Pull
Low Cable Row: 30kg 8/8/8
Seated Row: 43kg 10/8/8
Upright Row:20kg 9/8/8
Assisted Chins: -10kg 7/5/4 normal grip
Assisted Chins: -25kg 5/5/4 wide grip
Shrugs: 16kg 10/10/10
Bicep Curl: 16kg 7/7/7
Macros: 2570kcal / 267g CHO / 214g Protein / 47g Fat
Had a lot of carbs today! Hope my weights will be back to normal tomorrow, im still suffering today after doing my test yesterday!
Friday 18th May - 151lb
Push
Shoulder Press: 20kg 6/6/5
Lat Raises: 14kg 10/10/8
+2
Front Raises ; 14kg 8/8/7
-
Assisted Dips: -10kg 11/7/6
+1
Bench Press: 16kg 12/12/12
increase to 20kg nxt time
CG BP: 16kg 11/10/7
Skullcrushers: 16kg 12/11/10
increase to 18kg nxt time
40 mins X Trainer
avg hr 143bpm (74%)
Macros: Cant really remember what i ate today. Just got carried away with eating food, so just kept going!!
Saturday 19th May - 151.6lb
River Training
Session 1: Technical outing
Starts and bursts, fast catches, holding in the finish
Session 2: Steady State UT2
50 mins avg hr 130bpm (65%)
Macros: 1550kcal / 139g CHO / 161g Protein / 32g Fat
Feel rubbish today. My legs are still sore from the 2k test for some reason? Im really suffering!!
Sunday 20th May - 151.8lb
River Training
Session 1:
UT2 Steady State 80 mins
avg hr 129bpm (64%)
Session 2:
Race pieces against another crew
4 x 1000m
avg hr 157bpm (82%)
Macros: 2910kcal / 239g CHO / 81g Protein / 54g Fat
Obs: Was really hungry. Like really. So ate lots of food. Felt better
Monday 21st May - 152lb
60 mins UT2 X trainer
avg hr 137bpm (70%)
Macros: 1430kcal / 115g CHO / 164g Protein / 35g Fat
Obs; Much better today. I can really feel my energy levels shoot up when i eat more food! Im already planning my bulking stage to start the end of September, Mmmmm yum yum . . . . . . . .
Tuesday 22nd May - 151lb
Legs
Leg Press: 115kg: 12 125kg: 12 135kg:11 140kg: 3
Deadlift: 36kg 10/10/10
up to 12 nxt time
Hip Abductor: 33kg 12/11/10
+8
Hip Adductor: 29kg
+9
Leg Extension: 42kg 10/9/7
+4
Standing Calf Raise: 40kg 12/12 45kg: 10/10
Seated Calf Raise: 25kg 12/12 35kg: 9/6
+5kg
Macros: 1560kcal / 106g CHO / 150g Protein / 52g Fat
Obs: Well, added a significant number of reps to my w/o today, most likely due to the extra food ive had the last couple days. Im stuck for what to do to keep losing weight though. Add in more carbs, i can carry on with my cardio w/os with no problem but my weight loss stops, take away carbs and weight loss is faster but im left with no energy/ end up bingeing! Dilemma!!
Wednesday 23rd May - 149.2lb
Pull
Low Cable Row: 30kg 9/7/7
-
Seated Row: 43kg 9/8/8
-1
Assisted Chins: -10kg 6/5/4
-1 normal grip
Assisted Chins: -25kg 7/6/6
+5 wide grip
Upright Row: 20kg 8/7/7
-3
Shrugs: 16kg 10/10/10
-
Bicep Curl: 16kg 12/10/7
+8
SLDL's: 24kg 12/12 28kg: 12/12
Macros: 1445kcal / 96g CHO / 148g Protein / 49g Fat
Thursday 24th May - 149lb
Small Push session due to Training Camp starting tomorrow:
Lat Raises: 14kg 9/8/8
-3
Assisted Dips: -10kg 12/10/8
+5 reduce the assistance to -5kg
Bench Press: 20kg 10/10/10
+4kg
Treadmill - Intervals
2 mins @ 11km/hr, 2 mins@ 5.5km/hr for 30 mins
avg hr 146bpm (75%), max hr 179bpm (92%)
Macros: 1600kcal / 140g CHO / 115g Protien / 58g Fat
TRAINING CAMP
On training camp, we had 2 sessions Friday, 3 Saturday, 3 Sunday and one Monday. i ate whenever i needed to and made no attempt to record food intake because i didn't really have time. However, i did make sure i had 3 whey shakes per day, one before each outing, and a tin of tuna every day, so i had at least 100g Protein every day.
All outings include a warm up of at least 20 mins light paddling in pairs/ square blades
Friday 25th May
Session 1: 60 mins
Technical in Pairs
Session 2: 70 mins
4 x 4 min pieces against other crew (4+)
avg hr 131bpm (68%)
max hr 164bpm (84%)
Saturday 26th May
Session 1: 90 mins
UT2 2 x 30 min pieces steady state with 15 strokes @ 32spm every 5 mins
avg hr 125bpm (64%)
max hr 145bpm (75%)
Session 2: 75 mins
Technical outing - starts and bursts. Standing start, first 15 -25 strokes of the start
avg hr 121bpm (62%)
Session 3: 60 mins
AT 3 x 6 minutes power strokes
avg hr 133bpm (69%)
max hr 167bpm (86%)
Sunday 27th May
Session 1: 80 mins
UT2 2 x 30 mins steady state
avg hr 115bpm (59%)
max hr 130bpm (67%)
Session 2: 60 mins
technical outing - Starts and bursts
Session 3: 40 mins
AT 5 x 1000m races against other crews
avg hr 140bpm (72%)
Max hr 157bpm (81%)
Monday 28th May
Session 1: 60 mins
UT1 50 mins steady state with 15 strokes @ 32spm every 4 mins
avg hr 138bpm (71%)
max hr 149bpm (77%)
And relax . . . . . .. . . .
