Have to love a tough, forward and direct, woman.
Especially when she is correct.
One has to iron these things out......:ironing:
Or they iron you........
got that?
Best wishes
Chillen
Journey to the Centre of the Four... (A Rower's Journal)
- Thread starter Dutes
- Start date
Have to love a tough, forward and direct, woman.
Especially when she is correct.
One has to iron these things out......:ironing:
Or they iron you........
got that?
Best wishes
Chillen
I really, really appreciate your support Maureen. I know I let myself down and I need to do better. There was no good reason for me to go to a party Tuesday night. I went because a really good mate (and an Olympian to boot) had invited me and because at 18 I like to enjoy myself.
I'm not making excuses, I'm not trying to justify it. I know I've done myself a disservice.
However, I should also let you know that if you genuinely believe I might be able to make an Olympic crew then you are setting yourself up for dissapointment. I'm not genetically gifted. Th exact words of my coach to me in my final year of high school were
"Sam, Sam, Sam... you're no natural athlete, but f***ing hell you try hard"
That's not enough to make Olympic crews though... nonetheless I genuinely appreciate your support.
Sunday 5/10/08 - Day 35 (62 Days to Deadline)
Rest day from training, my legs and ass hurt like a bitch after the bike ride yesterday. Work all day, its a crap day too. So quiet and then as soon as the NRL final is over BANG its flat chat. Really crappy day.
Cannot sleep Sunday night. Go to bed at 9.30, don't get to sleep till nearly 3am... nothing on my mind, nothing keeping me awake, just can't get to sleep.
Food:
Breakfast:
6 weetbix w/trim milk
2 pieces toast + sardines
Lunch:
Grilled Salmon, Dressingless Greek Salad, Homemade fish cake
Dinner:
about 100g of Hokien Noodle salad w/peanuts (was left over after work).
Total Calories:
~1900-2000 calories. I didn't do anything today as work was so quiet so eating at just above BMR was probably alright, shouldn't make a habit of it though.
I need to see a doctor as well as I've been having this weird problem a couple of times (once on the ergo, twice while doing push ups as part of the squat jump, sit up, push up combos and again on the second bike ride yesterday) where I have this feeling of a huge amount of pressure in the back of my skull that feels like the back of my head is going to burst open. It leaves me with a headache for anywhere up to 7-8 hours afterwards and basically incapacitates me for 10 minutes when it happens. I never notice it till I stop the exercise though. Not sure what the cause would be, my Dad suggested it could be anything from high blood pressure (I shouldn't have high blood pressure at my age though), dehydration or something i'm doing with my neck (don't really understand what he meant by that).
Thought for the Day:
"Always remember the distinction between contribution and commitment. Take the matter of bacon and eggs: The chicken makes a contribution – the pig makes a commitment."
I'm not making excuses, I'm not trying to justify it. I know I've done myself a disservice.
However, I should also let you know that if you genuinely believe I might be able to make an Olympic crew then you are setting yourself up for dissapointment. I'm not genetically gifted. Th exact words of my coach to me in my final year of high school were
"Sam, Sam, Sam... you're no natural athlete, but f***ing hell you try hard"
That's not enough to make Olympic crews though... nonetheless I genuinely appreciate your support.
Sunday 5/10/08 - Day 35 (62 Days to Deadline)
Rest day from training, my legs and ass hurt like a bitch after the bike ride yesterday. Work all day, its a crap day too. So quiet and then as soon as the NRL final is over BANG its flat chat. Really crappy day.
Cannot sleep Sunday night. Go to bed at 9.30, don't get to sleep till nearly 3am... nothing on my mind, nothing keeping me awake, just can't get to sleep.
Food:
Breakfast:
6 weetbix w/trim milk
2 pieces toast + sardines
Lunch:
Grilled Salmon, Dressingless Greek Salad, Homemade fish cake
Dinner:
about 100g of Hokien Noodle salad w/peanuts (was left over after work).
Total Calories:
~1900-2000 calories. I didn't do anything today as work was so quiet so eating at just above BMR was probably alright, shouldn't make a habit of it though.
I need to see a doctor as well as I've been having this weird problem a couple of times (once on the ergo, twice while doing push ups as part of the squat jump, sit up, push up combos and again on the second bike ride yesterday) where I have this feeling of a huge amount of pressure in the back of my skull that feels like the back of my head is going to burst open. It leaves me with a headache for anywhere up to 7-8 hours afterwards and basically incapacitates me for 10 minutes when it happens. I never notice it till I stop the exercise though. Not sure what the cause would be, my Dad suggested it could be anything from high blood pressure (I shouldn't have high blood pressure at my age though), dehydration or something i'm doing with my neck (don't really understand what he meant by that).
Thought for the Day:
"Always remember the distinction between contribution and commitment. Take the matter of bacon and eggs: The chicken makes a contribution – the pig makes a commitment."
Listen, just to set the record straight, i'm not saying that going to this party was the right move, but, on the other hand, we can all see how dedicated you are on what you are doing. Only one person can set the rules here and that's you. You are still very young and for your age, you are very mature and responsible.
You have your girlfriend that sometimes is not on the same page, you have a coach that doesn't seem 100% committed, but, as for will power, i think you have it, i'm 100% sure of this.
I understand that you have a lot of things to juggle with and it's really hard. But if you ask me, I see a young man who is hungry enough, who has his mind set, his goals set, and he is going for it. If i were in your coaching team i wouldn't worry about it.
Doesn't matter whether it was a Tuesday night, or a Friday night, you made your decision, you went to the party. I only hope you had a good time and relaxed a little bit. Pressure can make you or break you and IMO you cope just fine. Your training is going really well, make sure that you reach your full potential when it matters.
You have a very heavy program and, again, IMO, taking a day off is only going to help with your recovery. As it stands, i'm only worried that you are doing too much.
Go for biscuits if you are struggling with calories, some of them have 80-100 kcal each!
You have your girlfriend that sometimes is not on the same page, you have a coach that doesn't seem 100% committed, but, as for will power, i think you have it, i'm 100% sure of this.
I understand that you have a lot of things to juggle with and it's really hard. But if you ask me, I see a young man who is hungry enough, who has his mind set, his goals set, and he is going for it. If i were in your coaching team i wouldn't worry about it.
Doesn't matter whether it was a Tuesday night, or a Friday night, you made your decision, you went to the party. I only hope you had a good time and relaxed a little bit. Pressure can make you or break you and IMO you cope just fine. Your training is going really well, make sure that you reach your full potential when it matters.
You have a very heavy program and, again, IMO, taking a day off is only going to help with your recovery. As it stands, i'm only worried that you are doing too much.
Go for biscuits if you are struggling with calories, some of them have 80-100 kcal each!
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Good post, fit4life.
Cheers cutie
.......
Don't let anybody mess up with your head mate. That comment was just a really bad comment and he should know better. You are a winner in my book and everyone who follows your journal thinks the same. Give yourself some credit and prove those people wrong. :violent:
Don't let anybody mess up with your head mate. That comment was just a really bad comment and he should know better. You are a winner in my book and everyone who follows your journal thinks the same. Give yourself some credit and prove those people wrong. :violent:
So you go to a party hosted by an ex-Olympian mate. OK. That's definitely a valid excuse
So .... one person told you you're not good enough to be on an Olympic team and you're actually going to believe him? Well, what that coach said doesn't mean squat to me. That was in high school. Ancient history
Maybe at the end of the day you aren't good enough to get on the Oly team. But I wouldn't let one person dictate to me what I can and cannot do. What does your coach/trainer right now think? What do you think? What do your teammates think?
I will agree you try very hard. That's why I respect you so much
Your headache sounds like it might be a benign exertional headache. The pain can be so bad you feel as though you are going to pass out. Doctors assume they are caused by increased blood pressure impacting a specific nerve on the back of the head/neck. The throbbing pain can continue anywhere from minutes to hours. Agony comes to mind here ...
It could also be an issue with your shoulder or neck musculature tensing up, but that usually doesn't last.
I really hope that it's nothing serious, Sam.
Cheers guys, I'll make an appointment with a doctor today but in the meantime I just have to keep training and hope it doesnt happen again. Remember to breathe and drink plenty of water.
As for what my current coach thinks, I haven't spoken to him about it although I know that my boss told him about it when he came in one day and he said 'if he wants it enough he'll get it". I don't know what my teammates think, again I haven't spoken to them about it. I've kept it to myself. I prefer it that way.
Oh and he's not an ex-Olympian... he's a current Olympian, was at Beijing.
He's an archer and he's the same age as me, he didn't medal although he made the medal round.
Oh, big news of the day. I now have a partner for the pair.
Post the days log when the day is actually over.
As for what my current coach thinks, I haven't spoken to him about it although I know that my boss told him about it when he came in one day and he said 'if he wants it enough he'll get it". I don't know what my teammates think, again I haven't spoken to them about it. I've kept it to myself. I prefer it that way.
Oh and he's not an ex-Olympian... he's a current Olympian, was at Beijing.
He's an archer and he's the same age as me, he didn't medal although he made the medal round.
Oh, big news of the day. I now have a partner for the pair.
Post the days log when the day is actually over.
I agree with fit4life1976.
You are a winner, Sam. Regardless as to whether or not you ever make it to the Olympics, the bottom line is you are a winner. I wouldn't believe in you if I didn't think you had something special. You have that something special and much, much more
Cheers guys, I'll make an appointment with a doctor today but in the meantime I just have to keep training and hope it doesnt happen again. Remember to breathe and drink plenty of water.
As for what my current coach thinks, I haven't spoken to him about it although I know that my boss told him about it when he came in one day and he said 'if he wants it enough he'll get it". I don't know what my teammates think, again I haven't spoken to them about it. I've kept it to myself. I prefer it that way.
Oh and he's not an ex-Olympian... he's a current Olympian, was at Beijing.
He's an archer and he's the same age as me, he didn't medal although he made the medal round.
Oh, big news of the day. I now have a partner for the pair.
Post the days log when the day is actually over.
A current Olympian? He probably thinks I'm the biggest douche on the planet for giving you crap for going to his party
You might want to back off the ergo slower than normal to see whether or not that helps with the headache issue. Ditto for the over-exertion in the other exercises. Instead of just stopping cold, do a "cool down".
I'll keep my fingers crossed for a positive outcome at the doctors.
"If he wants it enough he'll get it" ... well, that's more like it! That sounds like a far more accurate analysis of what you're made of, Sam
Maureen just because he's an olympian doesn't make that an excuse for me. He didn't miss training the next day (admittedly he didnt have to train till 2 in the afternoon), I did.
Monday 6/10/08 Day 36 (61 Days to Deadline)
Arrived at the shed this morning to some interesting and exciting news. Coach has found me a partner! The guy is a year older but as we're looking to row in the U21 LM division (Under 21, Lightweight Men's) thats all good, just means we won't be able to double up and row the mens U19 heavyweight double/pair as well, but given I could already be looking at as many as 12 races over 2 days at States that probably not a bad thing
Anyway we went for a paddle in the pair, just 16km trying to get the balance and rhythm right. Coach asked me to row stroke (for those not familiar with rowing terms, that is the guy at the front who the others follow. It's the prestige seat, like getting Number 7 or 10 in soccer or being captain) It was alright, first time I've ever rowed a pair and only the second time he ever had. Still... I've had worse rows in the four.
Back at uni today, good to catch up with people and handed in my 2nd last assignment for the term. Ran home after uni (6k)
When I got home I hit the gym
4x15 Bosu + S/B push ups
4x15 M/B squats (10kg) on upside down Bosu
2x20 S/B Reverse Crunches w/ S/B between feet
2x10 As above w/ 10kg M/B held 1 inch from ground with arms
4x10 S/B Feet Tucks - V Crunches
4x10 (2x10 each leg) S/B x2 push ups (one S/B per arm) with one leg off ground
4x10 Bosu Bicycle Crunches w/ M/B in hands and between feet (pushed out with both legs at once rather than alternating... otherwise I'd drop the ball silly)
4x10 Each arm, D/B Front Trap Raises @7kg
4x10 S/B Over the Head Crunches w/ D/B @20kg
4x10 M/B Side Lunges on Bosu @10kg
3x10 S/B Bench Press @40kg (dumbells)
After that head home. Methinks its bed time considering I didn't sleep last night... doesn't feel promising though... I don't feel tired in the slightest...
Food:
Breakfast:
6 weetbix w/trim milk
2 pieces wholemeal toast w/sardines
Snack 1:
Protein Drink
Lunch:
2x Ham + cheese sandwiches on wholemeal
Snack 2:
50g Almonds, small bunch of grapes
Dinner:
Beef Stirfry w/black bean sauce (sauce was out of a packet, ridiculously high in sodium but I didn't have the ingredients to make my own sauce)
Total Calories: ~3000
Hit about the mark with food, training felt good, although a little wobbly in the pair. Definitely need to keep my fluid up though, temperature topped 33 today and it was so muggy... really unpleasant. It's still two months from summer... anyone who doubts global warming is clearly an idiot, it was 8 degrees Celsius hotter than the average for this time of year... awful...
Thought for the Day:
"A positive attitude causes a chain reaction of positive thoughts events and outcomes. It is a catalyst, a spark that creates extraordinary results."
Thanks for your chiding and your support Maureen
Monday 6/10/08 Day 36 (61 Days to Deadline)
Arrived at the shed this morning to some interesting and exciting news. Coach has found me a partner! The guy is a year older but as we're looking to row in the U21 LM division (Under 21, Lightweight Men's) thats all good, just means we won't be able to double up and row the mens U19 heavyweight double/pair as well, but given I could already be looking at as many as 12 races over 2 days at States that probably not a bad thing
Anyway we went for a paddle in the pair, just 16km trying to get the balance and rhythm right. Coach asked me to row stroke
(for those not familiar with rowing terms, that is the guy at the front who the others follow. It's the prestige seat, like getting Number 7 or 10 in soccer or being captain) It was alright, first time I've ever rowed a pair and only the second time he ever had. Still... I've had worse rows in the four. Back at uni today, good to catch up with people and handed in my 2nd last assignment for the term. Ran home after uni (6k)
When I got home I hit the gym
4x15 Bosu + S/B push ups
4x15 M/B squats (10kg) on upside down Bosu
2x20 S/B Reverse Crunches w/ S/B between feet
2x10 As above w/ 10kg M/B held 1 inch from ground with arms
4x10 S/B Feet Tucks - V Crunches
4x10 (2x10 each leg) S/B x2 push ups (one S/B per arm) with one leg off ground
4x10 Bosu Bicycle Crunches w/ M/B in hands and between feet (pushed out with both legs at once rather than alternating... otherwise I'd drop the ball silly
)4x10 Each arm, D/B Front Trap Raises @7kg
4x10 S/B Over the Head Crunches w/ D/B @20kg
4x10 M/B Side Lunges on Bosu @10kg
3x10 S/B Bench Press @40kg (dumbells)
After that head home. Methinks its bed time considering I didn't sleep last night... doesn't feel promising though... I don't feel tired in the slightest...
Food:
Breakfast:
6 weetbix w/trim milk
2 pieces wholemeal toast w/sardines
Snack 1:
Protein Drink
Lunch:
2x Ham + cheese sandwiches on wholemeal
Snack 2:
50g Almonds, small bunch of grapes
Dinner:
Beef Stirfry w/black bean sauce (sauce was out of a packet, ridiculously high in sodium but I didn't have the ingredients to make my own sauce)
Total Calories: ~3000
Hit about the mark with food, training felt good, although a little wobbly in the pair. Definitely need to keep my fluid up though, temperature topped 33 today and it was so muggy... really unpleasant. It's still two months from summer... anyone who doubts global warming is clearly an idiot, it was 8 degrees Celsius hotter than the average for this time of year... awful...
Thought for the Day:
"A positive attitude causes a chain reaction of positive thoughts events and outcomes. It is a catalyst, a spark that creates extraordinary results."
Thanks for your chiding and your support Maureen
If you want anything bad enough, then nothing can stand in your way. If you're ultimate dream is to find a place on the Olympic rowing team then go for it!
Had to spend a while catching up on this thread. You're doing great work right now. Working out everyday is not easy and a day off now and then is absolutely necessary. Even Olympians take a day off now and then. It's human nature to require a break and you just happened to take one on a Wednesday. The important thing is you got right back on track immediately after.
Keep it up Dutes. If you keep working hard it will all pay off in the end.
one other note in addition to leiyunfat's...people looked at me and laughed when I was your age in regards to being an athlete. I was 5'11" 145 pounds when i graduated highschool. I struggled and struggled to gain weight all through high school. I was eating fast food daily and sometimes multiple times a day...sometimes running out to Wendys at 9:30 or 10 at night. I was devouring food, eating half a pizza or more at times. I never gained an ounce.
I looked like that when I started school too. Imagining me as a rower probably would have made lots of non-rowers laugh (and maybe some rowers too). I was skinny, not very strong and never rowed before. You can say I wasn't made to row or wasn't natural in this respect.
If you look at pictures of me from my 3rd year in college you will wholeheartedly agree that there was a complete and utter transformation to a light weight rowing athletes body. I went from a skinny twig with no muscle definition to a nice 165 (top end of lightweights limits) in a few years time. Sure there are people in the world who are born naturally athletic who maintain an athletic build all their life without having to do an ounce of work, but there are also people who transform themselves into athletes by working hard and achieving goals. IMO the ones who have to work for things are the ones who i'd rather have sitting with me in a boat because they know what it takes to reach a goal.
You've got it in you Dutes. You've got the rowing bug. I used to have it and it was an awesome part of my life. Its unfortunate that my senior year on the team was such a joke and non-competitive, as it really drove me away from the sport in the end. If i had a senior year like my junior year I would probably still be rowing at a somewhat competitive level.
again, keep up the excellent work, and remember, anything is possible.
I looked like that when I started school too. Imagining me as a rower probably would have made lots of non-rowers laugh (and maybe some rowers too). I was skinny, not very strong and never rowed before. You can say I wasn't made to row or wasn't natural in this respect.
If you look at pictures of me from my 3rd year in college you will wholeheartedly agree that there was a complete and utter transformation to a light weight rowing athletes body. I went from a skinny twig with no muscle definition to a nice 165 (top end of lightweights limits) in a few years time. Sure there are people in the world who are born naturally athletic who maintain an athletic build all their life without having to do an ounce of work, but there are also people who transform themselves into athletes by working hard and achieving goals. IMO the ones who have to work for things are the ones who i'd rather have sitting with me in a boat because they know what it takes to reach a goal.
You've got it in you Dutes. You've got the rowing bug. I used to have it and it was an awesome part of my life. Its unfortunate that my senior year on the team was such a joke and non-competitive, as it really drove me away from the sport in the end. If i had a senior year like my junior year I would probably still be rowing at a somewhat competitive level.
again, keep up the excellent work, and remember, anything is possible.
I know that and I know you know it, too. (I wasn't really being serious :cheeky:.)
BTW, archery isn't comparable to rowing ... if you are rowing, you're up at the crack of a sparrow's fart and on the water brutalizing your body once again. Your friend didn't miss training because (a) he trained at 2pm, and (b) the party was at his place.
Sam, I know how hard it is to have to leave parties early and to not drink alcohol because even one drink can affect how your body performs the next day, especially if you're training at 4:30am.
I had it easy. I never had to get up that early. My training was usually at 7:30am or 8:00am, and we were allowed to be late as long as we kept up with the training schedule. Some people don't have to train as much or as hard as others because they just have a gift (but sometimes even that isn't enough). Then there are the other 90% of the population that has to work really hard just to get there. Sometimes the people who have to work the hardest do the best. Those people also make the best coaches because they know just how hard training, perfecting technique, form, etc. is for most athletes.
I'm going to tell you that not all Olympic athletes are gifted. I would venture to say that most are not. The majority of Oly athletes have worked their asses off -- obviously they have to be physically apt for the sport -- swimmers and rowers are traditionally tall. The biomechanics of those sports dictates that you will get a better time if you have longer arms and legs
.Gymnasts are short. Like me
Many gifted athletes have bad attitudes and fail because of their mental outlook. I've seen that happen many times. The athletes that have unwavering mental acuity, keep working hard, are willing to put in the time and have come to terms with the sacrifices they need to make are the ones that make it.
I know you don't have much time on your hands. This article is not very long. It's from 2007 and profiles Kyle Hamilton (he's a Canadian rower in the eights):
Thanks for your chiding and your support Maureen
I hope you know that when I'm chiding you, I'm still supporting you, Sam. Don't ever think I'm not behind you every step of the way here ... and I'm here to catch you if you fall.
[No message]
Arrived at the shed this morning to some interesting and exciting news. Coach has found me a partner! The guy is a year older but as we're looking to row in the U21 LM division (Under 21, Lightweight Men's) thats all good, just means we won't be able to double up and row the mens U19 heavyweight double/pair as well, but given I could already be looking at as many as 12 races over 2 days at States that probably not a bad thing
Anyway we went for a paddle in the pair, just 16km trying to get the balance and rhythm right. Coach asked me to row stroke
Wow!!! I'm just beaming
I'm so proud of you, Sam.Congratulations!
arty2:Tuesday 7/10/08 - Day 37 (60 Days to Deadline)
Had coaching this morning so I cycled to and from the shed, about 30mins all up. Co-Coaching an U15 crew so should be good.
Had a session in the gym but my fitness coach had to go to a funeral so he couldnt make the session. I wanted to mix things up a bit today and do some heavier work, i'll be back to the normal program again tomorrow.
Did
3x10 S/B Bench Press @50kg
4x10 S/B Curl and Press @12kg
2x20 S/B Reverse Crunches w/ S/B between feet
2x10 As above w/ 10kg M/B held 1 inch from ground with arms
3x10 Each Leg Lunges @30kg
3x10 Seated Row @40kg
4x10 Lat Pull Down @45kg (2 Pull Up grip, 2 chin up grip)
3x10 Squats @100kg
4x10 Dorsal Raises
3x10 S/B Flies @30kg
Did 2 3km road runs in the afternoon, the second one on my way to work rather than driving.
Work was pretty cruisy, nothing special.
Food:
Breakfast:
2x Weetbix w/milk + fruit salad, a roll on whitebread w/sausage + baked beans
(had this at the coaching shed, the mums put on a breakfast after training in the mornings, in future I think I'll eat at home)
Snack 1:
Protein bar w/40g protein
Lunch:
2xHoney+Peanut Butter Sandwiches on wholemeal
Dinner:
2xgrilled snapper and a dressingless greek salad.
Total Calories:
~2200, down on what i've been having lately and probably down on what I need. Funnily enough I feel better having eaten this amount of food. When I've been eating at 3000 calories I feel over-full and bloated. Could just be a mental thing
I have a big day of training planned for tomorrow to make up for last wednesday.
Thought for the Day:
"As some species of plants need to be burned to the ground in order for them to later flourish, I needed to have my ass handed to be in order to get it into gear. Now, I'm on a mission…" -- Xeno Muller Olympic Single Scull Gold and Silver Medalist
Had coaching this morning so I cycled to and from the shed, about 30mins all up. Co-Coaching an U15 crew so should be good.
Had a session in the gym but my fitness coach had to go to a funeral so he couldnt make the session. I wanted to mix things up a bit today and do some heavier work, i'll be back to the normal program again tomorrow.
Did
3x10 S/B Bench Press @50kg
4x10 S/B Curl and Press @12kg
2x20 S/B Reverse Crunches w/ S/B between feet
2x10 As above w/ 10kg M/B held 1 inch from ground with arms
3x10 Each Leg Lunges @30kg
3x10 Seated Row @40kg
4x10 Lat Pull Down @45kg (2 Pull Up grip, 2 chin up grip)
3x10 Squats @100kg
4x10 Dorsal Raises
3x10 S/B Flies @30kg
Did 2 3km road runs in the afternoon, the second one on my way to work rather than driving.
Work was pretty cruisy, nothing special.
Food:
Breakfast:
2x Weetbix w/milk + fruit salad, a roll on whitebread w/sausage + baked beans
(had this at the coaching shed, the mums put on a breakfast after training in the mornings, in future I think I'll eat at home)
Snack 1:
Protein bar w/40g protein
Lunch:
2xHoney+Peanut Butter Sandwiches on wholemeal
Dinner:
2xgrilled snapper and a dressingless greek salad.
Total Calories:
~2200, down on what i've been having lately and probably down on what I need. Funnily enough I feel better having eaten this amount of food. When I've been eating at 3000 calories I feel over-full and bloated. Could just be a mental thing
I have a big day of training planned for tomorrow to make up for last wednesday.
Thought for the Day:
"As some species of plants need to be burned to the ground in order for them to later flourish, I needed to have my ass handed to be in order to get it into gear. Now, I'm on a mission…" -- Xeno Muller Olympic Single Scull Gold and Silver Medalist
You're a machine, Sam!
Don't kill yourself
BTW, what I'm seeing right now from you is that you've got everything you need to succeed inside you. All those little pieces in the puzzle ... they're all coming together. It's a very beautiful picture
Wednesday 8/10/08 - Day 38 (59 Days to Deadline)
4.15 rise and at the boat shed but 4:30, we're going out in the four but 2 of the crew are late so we arent on the water for like 5 more minutes All goes well and we row about 18km
Around 11 I head out to the gym to do my ergo's.
Do my 500m max test and my 10k.
500m is 1:34 (happy with that)
10k is 39:06 (1:57.3 split, not that happy with that was hoping to hold a 1:55)
Then do a gym session
3x10 S/B Bench Press @40kg
4x10 S/B V Crunches
4x10 S/B Curl and Press @16kg
4x10 Dorsal Raises @5kg
4x10 M/B Side Lunges on Bosu @10kg
2x20 S/B Reverse Crunches w/ S/B between feet
2x10 As above w/ 10kg M/B held 1 inch from ground with arms
2x10 Pull Ups
2x5 Chin Ups (need to work on this)
4x30 seconds (each leg) S/B Planks w/one leg off the ground
2x10 (each side) Cable Single Leg Squat and Pull @30kg
2x45 Calf Raises @10kg
4x10 (each side) D/B Front Trap Raises @7kg
2x3k runs to work in the afternoon
Food:
Breakfast:
8 weetbix w/trim milk + honey
2x Double Fried Egg, Ham + Cheese Sandwiches on Wholemeal
(~1150 calories)
Snack 1: (after gym)
Protein Bar w/40g Protein +500ml Trim Milk
(~400 Calories)
Lunch:
Homemade grilled fish burger w/lettuce + tomato + homemade tartare sauce on white bread roll with a broccoli salad
(~500 calories)
Dinner:
Didn't have anything in the house and pay day isn't till tomorrow. Had to cook up some frozen wedges...
(~300 calories of ****...)
Sub-Total Calories: ~2350 Calories at that point
So ate 600 Calories of almonds
Total Calories: ~2950 Calories.
Weighed in at 69.4kg.
Tomorrow is a lighter day planned now. No rowing but I'll have training and I might do some core strength and some sort of cardio.
Thought for the Day:
Compete like you're in first place. Train like you're in second
4.15 rise and at the boat shed but 4:30, we're going out in the four but 2 of the crew are late so we arent on the water for like 5 more minutes All goes well and we row about 18km
Around 11 I head out to the gym to do my ergo's.
Do my 500m max test and my 10k.
500m is 1:34 (happy with that)
10k is 39:06 (1:57.3 split, not that happy with that was hoping to hold a 1:55)
Then do a gym session
3x10 S/B Bench Press @40kg
4x10 S/B V Crunches
4x10 S/B Curl and Press @16kg
4x10 Dorsal Raises @5kg
4x10 M/B Side Lunges on Bosu @10kg
2x20 S/B Reverse Crunches w/ S/B between feet
2x10 As above w/ 10kg M/B held 1 inch from ground with arms
2x10 Pull Ups
2x5 Chin Ups (need to work on this)
4x30 seconds (each leg) S/B Planks w/one leg off the ground
2x10 (each side) Cable Single Leg Squat and Pull @30kg
2x45 Calf Raises @10kg
4x10 (each side) D/B Front Trap Raises @7kg
2x3k runs to work in the afternoon
Food:
Breakfast:
8 weetbix w/trim milk + honey
2x Double Fried Egg, Ham + Cheese Sandwiches on Wholemeal
(~1150 calories)
Snack 1: (after gym)
Protein Bar w/40g Protein +500ml Trim Milk
(~400 Calories)
Lunch:
Homemade grilled fish burger w/lettuce + tomato + homemade tartare sauce on white bread roll with a broccoli salad
(~500 calories)
Dinner:
Didn't have anything in the house and pay day isn't till tomorrow. Had to cook up some frozen wedges...
(~300 calories of ****...)
Sub-Total Calories: ~2350 Calories at that point
So ate 600 Calories of almonds
Total Calories: ~2950 Calories.
Weighed in at 69.4kg.
Tomorrow is a lighter day planned now. No rowing but I'll have training and I might do some core strength and some sort of cardio.
Thought for the Day:
Compete like you're in first place. Train like you're in second
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