Journey to the Centre of the Four... (A Rower's Journal)

fit4life - I have sunday's off, so 1 day a week.
As I get closer to the State Titles that will probably change, I'll probably have a period with 0 rest days a week but then 2weeks or so from competition I'll start to taper.

FunctionalTrain - I don't actually know whether I can do it or not. In fact i suspect I probably won't, thats not going to stop me though

"No matter how well you know the course, no matter how well you may have done in a given race in the past, you never know for certain what lies ahead on the day you stand at the starting line waiting to test yourself once again. If you did know, it would not be a test; and there would be no reason for being there."

I'm actually trying to eat more meals during the day but its really hard to find the time with uni so busy at the moment. I am trying though

Your earlier suggestions persuaded me to get the squat jumps going again and also to try and incorporate Medicine Balls into my routine. However, without a training partner I can't really do chest passes as I'd just be throwing the ball around the gym and I'd probably get kicked out ;)
I tried the broad jumps too but I prefer squat jumps.

At this stage I'm not really sure how my training will alter as I get closer, except that in 8 weeks my weights program will change to low reps high weights from high reps low weights that I'm doing atm. I'll also probably be in the boat as many as 6-7 times a week closer to the date doing race work.
 
Thursday 11/09/08 - Day 11 (86 days to deadline)

No rowing this mornign but I'd planned to get up early and do some uni work anyway.... keep hitting snooze though and before you know it I've got to rush out to catch the train to uni... no breakfast. My right hamstring is a killer too
Grab a boost juice on the way then spend the day at uni

In the afternoon I head to the gym and because of my hamstring decide not to do an ergo (I feel like I'm making excuses...) do the weights session though and do

2x30 D/B lunges @ 30kg (I feel like my hamstring is going to tear, but I push through the exercise and the second set feels better than the first), ahout 20mins later though my hamstring is bad again.
2x20 Squats @ Technique (bar only)
2x20 Lat Pull Downs @ 55kg
2x20 Swiss Ball Rows @ 10kg
2x20 D/B Bench Press @ 30kg
2x20 Dorsal Raises
2x15 Single Leg Cable Squat and Pull @ 30kg
2x20 Seated Rows @ 30kg
2x20 Roman Chair Leg lifts

Had a row (as in an argument, not the exercise) with thte girlfriend today because apparently I'm "always f.ucking rowing and never spend any time with her" so I take her out to dinner that night.

Food: Bad, again
Breakfast: In a rush so grab a boost juice on the way to uni (500cals)
Lunch: Chicken Stir-Fry from the Health Club at Uni (800cals)
Dinner: Massive feed with far too much fat an oils at a restaurant with the g/f (prob realistically like 1700 cals?) including half a bottle of wine (my share) and 3 beers. At least I had the sense to get the Tuna as the main.

Total: approx 3200 cals, more than I should have on a non-rowing day and the wrong sort of calories (too much fat and sugar, very little protein).

Need to do better....

Thought for the day:
"Interdependence is and ought to be as much the ideal of man as self-sufficiency. Man is a social being." - Mahatma Gandhi
 
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Having some issues with my diet so I've posted for some advice in the nutrition forum (thread is here http://training.fitness.com/nutrition/assistance-training-diet-36148.html#post328000).

Also, next week I'm going to Rockhampton on the Thursday night (driving the boats) to take my girls to the State Championships. The girls will come back on the Monday night but I'm going to stick around for the inter-regional championships (schools regatta so I won't compete) on the Wednesday and to catch up with friends in Rocky as it's my home town. This will mean I won't be back till the Friday. I'll be staying with the friend of mine from last year who has been to the world titles so I'll still try and get him to take me to the gym there so I can do my workouts, I'll also see if I can have a row out of my old school's rowing club there while I'm in Rocky as well as doing my core strength work. I'll also try and run to and from the regatta each day so that I don't waste a week of training.

When I get back I want to add another 2-3 training sessions a week in.
Just been for a row this morning, post details and the rest of the days workout tonight.

Cheers all
Sam
 
Friday 12/09/08 - Day 12 (85 Days to Deadline)

4.15am rise... unfortunately wake the G/F (she stayed over after we went out last night) and she's none to happy... ah well done at the shed and on water by 4:50... but I think I'm feeling the effects of last night (and I'm not just referring to the alcohol ;)) and the round trip takes me about 2:05... almost 15mins longer than Wednesday. Learn by experience though, have an easy night before a long row.
Coach should be back tomorrow and apparently we'll be rowing in the four.

Get quite a lot done today in terms of other (non-training stuff). Grocery shop, did my tax return, worked on uni assignments.

In the afternoon I had a quick nap but then around 6:00 went to the gym.
I have work from 9am Saturday (when the gym opens) till 11pm so I won't be able to do my normal Saturday workout at the gym and ergo.
So I did my ergo tonight. 4x500m splits @sub 1:43 w/4mins recovery and... HELD THE SPLITS! So pleased with myself :)
Just means next week it gets harder though...

Don't do my core strength work, I'll do that after rowing tomorrow morning before wokr. Sunday before work I'll go the gym and do weights. So I don't get a rest day this week, oh well. Rowers shouldn't rest :SaiyanSmilie_anim:

Food: Mixed

Breakfast: So busy in the morning I end up not eating breakfast. Probably a bad move after a long row.
Snack 1: Still busy, no meal
Lunch: Try and make up for it all a bit.
500ml Skim Milk, 2 roast beef sandwiches w/thick slices of cheese, tomato and lettuce (~800 calories)
Snack 2: 500ml Skim milk, 220g Grapes, 1 Large Navel Orange (495.8 calories)
Dinner: 250g Skinless+Boneless chicken stir-fry w/broccoli, carrots, snow peas, spinach w/Sweet-Chili Sauce and lots of herbs for flavour (782 Calories)
Desert(ish): 500ml Skim Milk + 3 Tablespoons Peanut Butter (347.9 Calories)
Total Calories: ~2425.7 Calories

About 1000 calories below what I needed. The actual exercise itself would have burned nearly 1500 calories and my BMR is NOT 1000 so fell short.

Diet is still my major hurdle to be dealt with.
Training I'm getting downpat, working hard, training regularly but I need to get my eating sorted. The last thing I want to do is undermine all of my hard work by burning muscle due to poor diet...

Thought for the Day: (2 quotes, I really like these quotes atm - so inspirational!)

"All your life you are told the things you cannot do; all your life they will say you’re not good enough or strong enough or talented enough; they will say you’re the wrong height or the wrong weight or the wrong type to play this or be this or achieve this. They will tell you no, a thousand times no, until all the no's become meaningless. All your life they will tell you no quite firmly and very quickly. But you will tell them yes..."

(this next one was my HoR speech)
"When people talk about X factor they are talking about something that happens when you are placed in the toughest of situations. Your hands bleed, your legs pump battery acid. You don't hit the will, you get thrown into it. And you hear that little voice, you have all heard it. I've heard it. And it's scary. It's that little voice that says "You can't do it"...
X Factor is when you hear the voice and whisper 'can'

When you do that you are going to discover something very special.
You are going to discover that the person that little voice thought you were...
...is no match for the person that you really are."
 
wow dutes you are truly inspiring right now. Keep up the work and it will pay off for you in the end. Get that diet on track. It's gonna cost more money which I know is one of your conerns, but that simply means trimming back other expenses to make due.
 
Dutes said:
Thought for the Day: (2 quotes, I really like these quotes atm - so inspirational!)

"All your life you are told the things you cannot do; all your life they will say you’re not good enough or strong enough or talented enough; they will say you’re the wrong height or the wrong weight or the wrong type to play this or be this or achieve this. They will tell you no, a thousand times no, until all the no's become meaningless. All your life they will tell you no quite firmly and very quickly. But you will tell them yes..."

(this next one was my HoR speech)
"When people talk about X factor they are talking about something that happens when you are placed in the toughest of situations. Your hands bleed, your legs pump battery acid. You don't hit the will, you get thrown into it. And you hear that little voice, you have all heard it. I've heard it. And it's scary. It's that little voice that says "You can't do it"...
X Factor is when you hear the voice and whisper 'can'

When you do that you are going to discover something very special.
You are going to discover that the person that little voice thought you were...
...is no match for the person that you really are."
Click to expand...

I really like those :) They are very similar to what I was told when I was training.

Sorry to hear about your row with the girlfriend. When I was training, that also used to happen to me with my BFs (mostly when I dated non-athletes -- athletes tend to understand the sacrifices made; non-athletes rarely do and become resentful). Either way, it's still a very tough balancing act ... kind of like juggling live hand grenades :D
 
Listen, don't worry about percentages in your diet right now cause you are doing fine with the quality you are eating. But, it's the quantity that really counts right now, especially when you are about to increase your training volume. I suggest you eat nuts, lots of them, since 100g have around 600kcal, around 20gr protein and good fats in them. Let me know what you think


Remember this; even if your diet consisted of Mcdonalds and Burger King you would still loose weight if the amount of calories you ate were less than the amount your body needed per day. Even if you eat exclusively pure fat at a total less of what your body needs per day, you will still loose weight. OK, it's a bit extreme...exclusively...maybe with some bread...and a diet coke... hmmmmm :D
 
Saturday 13/09/08 - Day 13 (84 Days to Deadline)

Very late night last night working on uni stuff. Only about 4 hours sleep but I'm up at 4.15 to go rowing. Get down the shed and everybody else is late. Eventually they all show up... apart from the coach. We leave a 'where the **** are you?' message on his phone but he doesn't come down. We take a bit of initiative and put a four on the water.
Gah
The combination just can't get together, they put my rowing bow side (i've never done that before) and I spend half the row trying to get used to the other side. We row about 14k but don't do any work pieces. We do lots of roll-ups, tap-downs and pair rowing trying to get the combo to work but I don't think it'll happen. The coach SHOULD be back Monday (but I said that he should be back Wednesday too...)

Then straight to work. I'm at work from 10am to 11pm and although the day starts slow it ends up very busy, I'm constantly walking quite briskly. Very tired at the end but come home and do some core strength work (at like 11.30pm...)

5x30 (last 10 as Power Jumps) Squat Jumps
4x25+1x40 Push Ups
4x30+1x60 Sit Ups

Felt pretty tired after, especially on top of work. Decided to eat something before bed.

Me go sleepy time now... sooo tired and gym first then work again tomorrow... :drooling1:

Food:
Breakfast: 6 Weetbix w/honey + skim milk
4 Egg Omelet w/cheese + tomato (~1000calories)

Didn't eat during the day cos I was at work

Dinner: 2 pieces grilled snapper, peanut + noodle salad. (~600 Calories)


Post Dinner: 250ml Skim Milk, 1 Banana (315.9 Calories)

Total: ~1915.9 Calories - only just over maintenance. Nowhere near enough. I'm going to starve myself to death at this rate.... I felt physically ill after breakfast because I'd had to force myself to eat. :sad3:

Must...try...to...do...better

Thought for the Day:
"To improve the athlete, you must first improve the man."
 
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I know exactly how you feel, Dutes. There were many times I felt as though I was force-feeding myself because I was so incredibly exhausted, the thought of picking my arms up to stuff food into my face was so exhausting, I would have preferred to go to bed hungry. (And to this day, if I get up really early (before 6:00am) and eat breakfast, I still feel as though I want to vomit. My body just isn't ready for solid food that early in the day.)

I eventually caved in to protein powder because I had to find a way to put calories into my body so I wasn't always in a deficit. I realized the only way I was going to get enough calories into my body was by having protein shakes in the morning with hi-fat milk and putting fruit in them. If I didn't have hi-fat milk, I used hi fat yogurt or water mixed with 10% cream. Sometimes I even used hi-fat ice cream. I didn't really care. I just needed the calories. Rich, high fat foods don't bother me, but if they bother you, go easy on them. You'll probably end up puking.

I aimed for 1000-1500 calories at breakfast. However, you're a lightweight rower and need to keep under a certain weight -- excess calories aren't something you want, so please do whatever you feel is best for you, Dutes.

The beauty of the protein shake was I could drink it while I was doing other stuff (because athletes have busy schedules!), and if I hadn't finished it by the time I had to get on the road, I could take it with me and drink it on the fly.

So on the days you're feeling as though you don't have the energy to put one foot in front of the other (and you know you haven't sucked back enough calories), protein shakes are a lifesaver. And it is fairly easy to calculate how many calories you're getting in the shake.

I'm sure there are a lot of other opinions out there, but sucking back my calories via a protein shake(s) really helped me keep weight on my frame when I was sprinting. And they were easy to make and really quick, too.

Don't know if that's something you would want to do, but if it is, I suggest ordering your protein powder online. It's cheaper. I'm a real Optimum Nutrition fan because it doesn't clump up (even when mixed with water), but there are other protein powders that are also very good.

Be careful with the protein powders, though. The protein is already broken down into a highly biologically available form, so I don't believe your body derives any thermogenetic benefit from them.
 
that is probably, next to mine of course, he best opening post I have ever seen. You overwhlem me.

Gotta go pick up my kid, but I will be back.

FF
 
Sunday 14/09/08 - Day 14 (83 Days to Deadline)

Wow... 2 weeks since training started, nearly 4 weeks since i started this log and still no hint of burning out. Good signs.

No rowing this morning but I go to the gym for weights

2x30 D/B lunges @ 30kg
2x20 Squats @ Technique (bar only)
2x20 Lat Pull Downs @ 55kg
2x20 Swiss Ball Rows @ 10kg
2x20 D/B Bench Press @ 30kg
2x20 Dorsal Raises
2x15 Single Leg Cable Squat and Pull @ 30kg
2x20 Seated Rows @ 30kg
2x20 Roman Chair Leg lifts
2x20 Swiss Ball 'Flies @25kg

Then go to work. Leave work at 3 and go to a crew party for my girls I coach. Have 5 glasses of wine.

So this was my rest day... nice :)

Food: Alright

Breakfast:
4 Egg Omelet w/cheese + tomato
(~500 Cals)

After Gym:
6 Weetbix w/honey + skim milk
(~450 Cals)

Dinner:
Pasta Salad + 1 Steak + 1 Rissole + Potato Salad + Greek Salad
(~600 Cals)

Post Dinner:
250g Skinless+Boneless chicken stir-fry w/broccoli, carrots, snow peas, spinach w/Sweet-Chili Sauce and lots of herbs for flavour
(782 Calories)

Total Cals (2332 Cals) - Still well below what I need. I jumped on the scales at the crew party when no-one was looking, admittedly a different set to the first ones I took my weight on... but these ones told me I was down to 65.5kg! That means a loss of 4.5kg, I definately need to verify that... I can see visibly I am leaner, and my arms, chest, quads, hammies, are all biger. I have visibly defined abs... I don't believe I could have lost htat much weight without losing muscle and I;ve visibly gained it. Definately need to verify.

Thought for the Day:
"I’ve worked too hard and too long to let anything stand in the way of my goals. I will not let my teammates down, and I will not let myself down"
 
Monday 15/09/08 - Day 15 (82 Days to Deadline)

4.15am rise, as always on rowing mornings. Done to the shed and... coach IS there! Out in the single again though today we do an 8km warm up and then an 8km time trial.
I'm highly interested to see how I go...


The Good
I smoke it :D
There is one fellow, who rowed 1st VIII, very confident, made Youth Cup this year etc. when I first came down he kept telling me what to do, how to row.

I beat him by more than 2minutes.

The other two blokes who are supposed to be in my level for training (we're the bottom of three rungs at the club) are in the pair (2 of them in one boat) and I smash them by even more. I feel so awesome, I keep up with the 2nd tier guys, the one's who make rep squads and compete at nationals, and am only beaten by the clubs elite rowers (the blokes who are part of the national team).
Very, very pleased.

Uni ALL day, 3 research assignments due so I'm flat out getting them 'hand-in' ready. Finish up about 7.30pm, decide to skip the run home and get the train, I'm exhausted so give the core strength work a miss as well. Don't feel too bad about it actually.

Rowing again in the morning because the coach asked me to come down and train with the elite guys, so after that I'll have a session with the fitness coach (probably swiss ball stuff) then work all day then when I get home I'll do the core strength work from today that night.

The Bad

I found out today that my chances of going to nationals in March are 0%. The selection regatta is this weekend coming... the same weekend I take my girls to states. Although someone else could take them for that regatta I would feel terrible about it... for some of these girls this regatta will be the highlight of their rowing career and I know I'd be devestated if my coach ditched me for that. For me... there'll be other opportunities to qualify for nationals, the following year for one. Its no big loss, I'd be rowing U21 anyway, if I give it a year at least I'll be 19 years old competing in that division rather than 18.

The Ugly

The 8km time trial was brutal on my hands. Blood everywhere after the row and my hands look like they're pockmarked by landmines.
Oh well... these things happen.


Food: Better
Breakfast: 8weetbix w/honey + skim milk + 500ml skim milk
(~960 Calories)

Snack 1: Bunch of Grapes (151.8 Cals)

Lunch: 2 Ham + Cheese sandwiches on whole meal & 2 peanut butter + honey sandwiches on whole meal
(~1050 Calories)

Snack 2: An orange (~100 calories)

Dinner: Footlong Chicken Fillet Subway Sub w/roast beef, cheddar, lettuce, tomato, cucumber + mayonnaise.
(~1100 calories)

Total (~3350 Calories)
Much closer to what I need, still less than I need (i really don't see how I can up that, I was pretty much forcing myself to eat...) but only by a little.
Much better.


Thought for the Day:
""The single sculler, alone on the river at dawn, or spotlighted in his lane during a race, is the most romantic, the most quixotic figure in all rowing."
 
Awesome work! You get to row with the elite! I'm not the least bit surprised. You've got it all going on ... big time respect to you.

""The single sculler, alone on the river at dawn, or spotlighted in his lane during a race, is the most romantic, the most quixotic figure in all rowing."
Click to expand...

Dutes, you have no idea how much I want to be sitting in a single scull at the crack of dawn next spring ... ;)
 
u r so dang wordy! but the words are awesome! I actually want to do some rowing. AND, you haven't known me long, but that means at some point I will end up doing some.

Can I borrow yer scull? hahahaha you can have mine!

Sweat Daily

FF
 
@Maureen and FF - great to hear it appeals to you, rowing really is a great sport to be involved with. Most people can't hack it because of the discipline and dedication that's required, I know for a fact that both of you have that pre-requisite. Give it a go!

Tuesday 16/09/08 - Day 16 (81 Days to Deadline)

Training with the elite boys this morning. In the single obviously. I lag behind them but the piece back I hammer it and keep up for the first 3km of an 8k piece.
I'm pretty pleased with how it went, the coach and I worked on some technical stuff on the way up and got the chance to give it a proper trial in the piece. It definately makes me go faster, but it also hurts. It forces me to use my lower back muscles more and I'm not really used to it. More dorsal raises needed I think.

A quick nap after breaky when I get home and then to a session with the fitness trainer.

2x20 (each arm) Swiss Ball Single D/B Roll and Press @7kg
4x10 Swiss Ball Kneeling D/B Curl and Press
4x10 Lat Pull Downs @ 50kg (2x Pull up Grip, 2x Chin up Grip)
4x10 Squats with D/B and Press @ 10kg
4x10 Bosu Crunches Legs + Arms In and Out
2x20 Dorsal Raises @5kg
2x30 Second (each leg - one leg off the ground) Swiss Ball Plank
2x5 (each arm) Single Arm seated row @30kg
4x10 Cable Overhead Pull Downs @75kg

Wow... might not look like much... but this workout knocked me around like nobody's business...
My arms were ready to die by the time we got to the single arm seated rows... the 5th one of each set I was just holding it, I couldn't get it all the way in and so I had to hold it for 20 seconds. The veins in my arms were trying to burst through the skin and escape.

The swiss ball plank's were really hard. only 2mins total, but no break in between so holding the plank for 2mins while stabilising yourself on the swiss ball... at least i got to use both arms the whole time, but by that stage my arms didn't want to be there. They just wanted to go home.

Felt awesome after the session though... not physically obviously but mentally felt good.

Had a coaches meeting for my boys rowing job that starts in about 3 weeks, only 2 mornings a week commitment so very manageable.

Got home and made dinner, then did my core strength work... well got as far as one set and all the fatigue from the work this morning came back... decided that maybe wasn't the best idea to do 5 sets if I could barely finish the first. Might just have to leave that.

Have another row tomorrow morning, this time in the four. Will do core strength after that and then I have work all day. Thursday I leave for states so what I'll do is go to the gym in the morning before uni (so be there when it opens at 5) then Friday I'll do core strength and run to and from the course for the girls training (6.4km total) and I'll do the same each day of the regatta. Hopefully after the regatta I can train out of my old school's shed for a couple of days and my mate I'm staying with will be able to take me along as a guest of a member to the gym so I can do the rest of my work. Otherwise just run, core strength and ergo. We'll see. It's going to be interesting.

Food: Better

Breakfast: 8weetbix w/honey + skim milk, 2 pieces toast with Sardines

Snack 1: 400g Yoghurt

Lunch: 2 Ham + Cheese sandwiches on wholemeal
500ml Skim Milk

Snack 2: 400g Yoghurt

Dinner: Beef stir-fry w/honey sesame sauce.
500ml Skim Milk

Didn't count the calories today as I was trying a new 'menu' i'd done up which gives me my full 231g of Protein I need. The trouble is I'm sure its too high in carbohydrates. The yoghurt and stir-fry sauce for example contains over 120g Carbohydrates... plus carbs in bread, milk, honey etc. Not sure of exact amounts but I know I passed the 3000calorie mark. A big step up from the end of last week.
So it needs tinkering. My mate found these protein bars in the supermarket, 28g Protein, 4g Carbs, 5.6g Fat. Looks pretty tempting as an alternative to the yoghurt to bring those carbs down. We'll see. More investigation is needed, I just don't have the time.

I'll get there though.

Thought for the Day:
"For some people it is so hard to sit in the single and go for a row. It takes real discipline to push yourself when nobody else cares. For some it is a lonely pursuit...
For others it is nothing less...

...than blessed freedom."
 
Wednesday 17/09/08 - Day 17 (80 Days to Deadline)

Rowing again, the third morning in a row. Get down to the shed and we have a new addition to our squad... two new additions in fact. One is a guy a year older than me who I actually used to race against when I was at school, he always used to beat me though.
The other is a guy around my age who did a bit of rowing at school.
The first guy is goign to row the pair with one of the elite guys, the other bloke... don't know, he might end up being my partner which would be good.
On the downside the two of them are put in the four this morning rather than me and I'm back in the single. Not that I mind, I'm a sculler born and bred.
16km row, nice and firm but not really pushing it too hard, just trying to keep focussing on the technique work we did yesterday.

Work's not till 5 so I chill out for most of the day then in the afternoon I do my core strength work, slightly modified...

5x15 second plank (1 with all balance points, then one leg off the ground - each leg, then one arm off the ground - each arm), all done without interruption (so 1:15 held the plank for)

4x5 + 1x10 (last) Pull Ups (never done these before, ever. liked though, will look to incorporate more)
5x30 (last 20 of last set as 'Power Jumps' Squat Jumps
4x25 + 1x40 Push Ups
5x20 Sit Ups
5x20 Reverse Crunches
4x15 + 1x32 Dips

Done in my normal circuit format.

Then work tonight, it's off the chain tonight and I'm the only staff member out the front. It's a tough shift but I manage. Sooo much running around though, I swear I probably burn more calories each shift than I do with all my other exercises.

Food: Dropped down again. Definitely need to get into either shakes or nuts to prop up my calorie intake. Don't want to really increase the size of my meals because I'm pushing myself to eat that much as is, plus I don't want to just eat a couple of huge meals because then i'll put on too much fat.

Breakfast: 8 weetbix w/skim milk (no honey, to cut down on carbs)
+ 2 Slices Wholegrain toast w/sardines (~750Calories)

Snack 1: 400g Yoghurt (~350 calories)

Lunch: 200g Beef Stir Fry (from last night) + 2 fried eggs + 500ml Milk (~856Calories)

Snack 2/Dinner (had to go to work after): 200g Yoghurt, Double Fried Egg and Cheese sandwich on Wholegrain (~ 560 Calories)

At Work: It's one guys 21st tomorrow so he brought in a lemon merangue cake and its too delicious to pass up, I have 2 pieces. (prob 400 calories?)

Total Calories - ~2911 Calories

Tomorrow I have uni plus need to get stuff sorted to go away to rocky by lunch time.
So I'll hit the gym up at like 5.30am. Do an ergo plus the swiss ball work. Core strength work farking hurt today. Not sure if thats because I didnt take a rest day last week so this is my 10th straight day of training, and doing full body every day, or just because I'm really feeling the session with the fitness coach from yesterday. Or it could be that having increased the amount of work in it just had the desired effect. Either way, it was tough... but I did it.

Thought for the Day:
Pain is weakness leaving the body.
 
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Dutes said:
A quick nap after breaky when I get home and then to a session with the fitness trainer.

2x20 (each arm) Swiss Ball Single D/B Roll and Press @7kg
4x10 Swiss Ball Kneeling D/B Curl and Press
4x10 Lat Pull Downs @ 50kg (2x Pull up Grip, 2x Chin up Grip)
4x10 Squats with D/B and Press @ 10kg
4x10 Bosu Crunches Legs + Arms In and Out
2x20 Dorsal Raises @5kg
2x30 Second (each leg - one leg off the ground) Swiss Ball Plank
2x5 (each arm) Single Arm seated row @30kg
4x10 Cable Overhead Pull Downs @75kg

Wow... might not look like much... but this workout knocked me around like nobody's business...
My arms were ready to die by the time we got to the single arm seated rows... the 5th one of each set I was just holding it, I couldn't get it all the way in and so I had to hold it for 20 seconds. The veins in my arms were trying to burst through the skin and escape.

The swiss ball plank's were really hard. only 2mins total, but no break in between so holding the plank for 2mins while stabilising yourself on the swiss ball... at least i got to use both arms the whole time, but by that stage my arms didn't want to be there. They just wanted to go home.
Click to expand...

People always underestimate Swiss ball workouts. In fact, they can be absolutely brutal. I see a lot of super fit guys in the gym doing things on a Swiss ball that they wouldn't have been seen dead doing a few months ago, mostly because people think the Swiss ball is ghey. It isn't. There is a reason physiotherapists and athletic trainers like Swiss balls. They are fabulous for targetting your core and making simple exercises far more challenging.

You did really well, so give yourself the credit you're due. I know you're thinking "But I can do better." Yes, you can. But Tuesday wasn't that day ;) It will happen another day. My experience is trainers always push you to the edge (and sometimes over the edge :D). It's a way for them to find your physical boundaries and to push you harder. Athletes who really want it (like you) keep trying and pushing. Those who don't quit.

PS: My arm feels a lot better today. Hopefully I can get back on the ergo sooner rather than later :)
 
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To 25th Sep (Up to day 25, 72 Days remaining)

Not a wonderful week training-wise, but oh so fun.

The girls won a bronze medal in the year 10 four and I was so proud of them.

I drank too much, and only did 2 training sessions

2x20 (each arm) Swiss Ball Single D/B Roll and Press @7kg
4x10 Swiss Ball Kneeling D/B Curl and Press
4x10 Lat Pull Downs @ 50kg (2x Pull up Grip, 2x Chin up Grip)
4x10 Squats with D/B and Press @ 10kg
4x10 Bosu Crunches Legs + Arms In and Out
2x20 Dorsal Raises @5kg
2x30 Second (each leg - one leg off the ground) Swiss Ball Plank
2x5 (each arm) Single Arm seated row @30kg
4x10 Cable Overhead Pull Downs @75kg

and

5x30 Squat Jumps
5x25 Push Ups
5x30 Sit Ups

I didn't end up running down to the regatta each day because I was hung over most mornings...

Let myself down...
at least I ate healthy and appropriately.

Set myself back probably 2 weeks at least

When you fall of the horse, you just gotta get back on.


What I did learn from the week though (I stayed with my mate who was at worlds and he eats and ate then a lot worse than I do (unhealthy) and drank so I don't feel too bad...) was that I need a lot more mental strength. Talking to my mate he told me that when he was at world's in the final it was the first time he had ever doubted himself in a race, and then he just shook the thought off and rowed harder.
I've doubted myself plenty of times, and haven't always pushed myself when I felt that doubt... and now I'm doubting myself again. Rowing is so different to other sports in that when you feel that doubt... you can't afford even a stroke where you give in, even if you immediately come back, because one stroke can be the difference between first and second, second and third etc.

I need to be mentally stronger...
 
First, congratulations on your girls bronze medal!!!! I'm very proud of them (and you, too).

As for you needing to be stronger mentally, I think your subconscious mind just needs to be massaged a bit here. You already have the mental strength. You just didn't exercise your will power when you needed to. So this past week you let yourself down. Sometimes these things happen. Don't dwell on it. That's a waste of time and energy. Just fix the situation and learn from it. Do what you know needs to be done. You already have everything it takes to be a winner, Dutes.

OK, here goes. I'm not going to tell you anything you don't already know deep down inside :)

Athletes can't afford to have self-doubt creep into their psyches. Negative thoughts are 100% TOXIC to your training and to your competitions. (e.g., Adam van Koeverden's dismal performance in the 1000m kayak singles -- .) They will affect you in ways that will devastate you and set you back further than any injury could ever set you back unless you get your head on straight again. DO THAT QUICKLY!

Every negative thought you have is taking up space in your psyche that could otherwise be occupied by a positive thought. Don't let negative thoughts squat in your brain. They take up space, don't pay rent, and are messy pigs!!! Don't give them the chance to squat. Get rid of them before they have a chance to do any damage. Negative thoughts and self-doubt are the vermin of your mind!

You're an athlete that is getting ready to compete at an elite level (if you aren't already competing at an elite level). You are in the top 1% of the population because you had what it took to get this far. You didn't get to where you are today by having a weak psyche, did you? No, you didn't.

You might want to ask yourself "How did I get to where I am now?" Well ... you did it all by yourself, Dutes. Sure, you might have had coaches and trainers, but you did all the work. So don't ever underestimate the power of your mind, Dutes. You've already proven to me that you have what it takes to do this and then some. You just had a glitch in the system :D

Now look in the mirror and tell yourself you're freaking awesome. Because you are :)

And believe it. With all your heart.

Every morning before you go training, remind yourself that you are a human being who does amazing things with your body that most people will NEVER be able to do. EVER. And you do those things every day, no matter how tired you are, or how much you'd rather be doing something else.

I believe in you, Dutes. I believe you can do this. But you also have to believe in YOU.

Now go kick some serious rowing ass :violent:
 
Thanks a lot Maureen, I appreciate it

Friday 26/09/08 - Day 26 (71 Days Remaining)

Back in the boat, that's something I suppose. 16km in the Single, the coach is away again, I asked one of the others and he's never been away this much before.

Head to the gym after breakfast and do

2x20 (each arm) Swiss Ball Single D/B Roll and Press @7kg
4x10 Swiss Ball Kneeling D/B Curl and Press
4x10 Lat Pull Downs @ 50kg (2x Pull up Grip, 2x Chin up Grip)
4x10 Squats with D/B and Press @ 10kg
4x10 Bosu Crunches Legs + Arms In and Out
2x20 Dorsal Raises @5kg
2x30 Second (each leg - one leg off the ground) Swiss Ball Plank
2x5 (each arm) Single Arm seated row @30kg
4x10 Cable Overhead Pull Downs @75kg

In the afternoon I have work. Crazy stuff there, so busy. I reckon I do more running around there than I do anywhere else.

Food:
Breakfast:
6 egg omelette w/cheese + tomato (638 calories)
6 Weetbix w/yoghurt (526 calories)

Lunch:
2x Ham + Cheese Sandwich (710 calories)

Afternoon:
400ml Yoghurt (350 Cals)

Total: 2224 Calories
 
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