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 Workout Log: Sean Ryan

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Sean Ryan
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PostSubject: Workout Log: Sean Ryan   Thu Jan 03, 2008 9:14 am

Tuesday 1st Jan 08
5x5 Bench Press @ 50kg
5x5 Ab-Rollouts From Knees
4xF Push-ups

Wednesday 2nd Jan 08
5x5 Weighted Pull-ups @ 6kg

NOTE: Swimming is currantly off because of Christmas till Saturday.

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PostSubject: Re: Workout Log: Sean Ryan   Fri Jan 04, 2008 2:02 am

Thursday 3rd January 08
5x5 Military Press @ 29kg - Found this very easy
5x5 Ab-Rollouts from knees

More bad news over the christmas break the boilers in the pool i train in have failed and the water is now 26 degrees. Legally it has to be 27 degrees to be able to train in Crying or Very sad Looks like i will have to wait this out till its fixed.

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PostSubject: Re: Workout Log: Sean Ryan   Sun Jan 06, 2008 10:05 am

Missed training on friday so did saturday instead.

5x10 Deadlift @ 55kg - sadly 55kg is the most i can get on my bar so going to be buying new weights soon to help further improve.

I was aiming for 10x10 but after 5 sets i was feeling pretty dead.

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PostSubject: Re: Workout Log: Sean Ryan   Tue Jan 08, 2008 3:27 pm

Well i am shattered! Just done 5x5 Bench Press at 55kg. Some might think that is easy to do but to shed some light on it; 55kg was my 1RM a couple of weeks ago so this really worked me hard.

To finish off i did 3x10 ab rollouts from knees. I have that feeling i am going to hurt tomorrow! I am not being sarcastic when i say; What a great feeling! Very Happy

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PostSubject: Re: Workout Log: Sean Ryan   Tue Jan 08, 2008 10:21 pm

Sounds good Sean, looks like you really pushing yourself to the limit. Nice Work

Steve
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PostSubject: Re: Workout Log: Sean Ryan   Sat Jan 12, 2008 4:59 pm

Its def been one of those bad weeks. More family related issues came up so i ended up quite depressed. There is only one thing that will make me feel better when i am like that and that is to swim - but the pool is still shut. I cannot lift weights or do any form of land training or conditioning because my heart just isn't in it. I ended up missing about 3 days of training which i am not happy about.

Anyway because of the aweful week i will be training over the weekend - which i normally dont do, or atleast to this extent.

Tonight (yup 11:00pm till 11:45pm) i did 5x5 on Military Press @ 36kg, i did plan to do more but i will save that for tomorrow.

Tomorrows plan is simple:

5x5 Squat
3x10 ab-rollouts
5x5 weighted pul up
Burpees till i die

That should take me a couple of hours so that is sunday morning sorted; i might also row 5x500m MAX EFFORT to finish off the day. Very Happy

There is a team competition next saturday; now my team have not seen any pool time since before xmas so we will have a very fat and very unfit swim team! We will be getting our arses handed to us on a silver platter - BUT i am feeling a lot stronger than i have in a long time so by next weekend i should be in very good shape! Twisted Evil

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PostSubject: Re: Workout Log: Sean Ryan   Sun Jan 13, 2008 7:24 am

Hey Sean, im sorry to hear that man. I guess sometimes life can be a bitch, but hey, you definetly have the right attitude! Working out over the weekend will put you back on track for sure! Keep it up man, you might be your fat swim team's only hope geek joking.

Hope things get better for you bro, take care.
Manny.- king
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PostSubject: Re: Workout Log: Sean Ryan   Sun Jan 13, 2008 7:32 am

Thanks man, yeah life can be a bitch - thankfully i can alway come here and feel a hell of a lot better.

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PostSubject: Re: Workout Log: Sean Ryan   Mon Jan 14, 2008 4:07 am

I have now drawn up a timetable of what sessions i will be doing and when:

Monday
Swimming - 8pm till 9.30pm - 1h30
Squats - 10pm till 11pm - 1h

Tuesday
Arnels Program - 7am till 8am - 1h
Bench - 9pm till 10pm

Wednesday
Arnels Program - 7am till 8am - 1h
Weighted Pull ups - 9pm till 10pm - 1h

Thursday
Swimming - 7.30pm till 9.30pm - 2h
Military Press - 10pm till 11pm - 1h

Friday
Arnels Program - 7am till 8am - 1h
Deadlift - 6pm till 7pm

Saturday
Swimming - 7.30am till 9am - 1h30
Challenge Set - 9.30am till 10.30am - 1h

Sunday
REST DAY

A Challenge set is my way of really testing my body - i will create a topic in the Strength and Conditioning section explaining some tests which you guys might enjoy. Twisted Evil

http://6paforum.forumotion.com/strength-and-conditioning-f1/challenge-set-t45.htm

So that will be my timetable for the next 16 weeks; i cannot wait to see the end result! Very Happy

Sean

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PostSubject: Re: Workout Log: Sean Ryan   Mon Jan 14, 2008 4:30 am

I will also be taking some pictures tonight - and possibly set up a blog to post them on. Cool

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PostSubject: Re: Workout Log: Sean Ryan   Wed Jan 16, 2008 3:55 am

I finally managed to get my pics off the camera and onto my laptop....and then it had to die on me. Quite literally. It now won't turn on. Mad This is not the first time either.....now it has to go all the way back to germany (again) and i wont see it for the next few weeks. Great.

On the bright side i still have a computer so i will be able to get them online through that.

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PostSubject: Re: Workout Log: Sean Ryan   Wed Jan 16, 2008 4:46 am

Hehe.. Is it a Fujitsu/Siemens? Very Happy
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PostSubject: Re: Workout Log: Sean Ryan   Wed Jan 16, 2008 4:55 am

Haha, no it isn't. lol.

Its a Gateway; it is actually a good laptop (both my mum and brother have the same one but have had no problems) just a shame that it keeps dying every 2 months. Hopefully they will send me a brand new one!

I will give a update on training Saturday evening/Sunday morning!

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PostSubject: Re: Workout Log: Sean Ryan   Wed Jan 16, 2008 5:08 am

Danny wrote:
Hehe.. Is it a Fujitsu/Siemens? Very Happy

Hahah, i didnt know they sucked worldwide.
Im on the other side of the planet and thats the first 2 brands i would ask about too Evil or Very Mad

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PostSubject: Re: Workout Log: Sean Ryan   Wed Jan 16, 2008 5:25 am

I worked out my BF% last night. The reader i was using said i was at 15.2% Shocked (Weight 10st11 - Height 6ft) Personally i don't see it, but if it is there then its gunna have to come off! Smile

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PostSubject: Re: Workout Log: Sean Ryan   Wed Jan 16, 2008 5:58 am

Which calculator do u use to figure out the BF% ?

the one on Arnels site is good, but still wondering if there is not one that is easier to measure...

cos the hips and waist used to change from one measurement to the other and not because I was losing any weight... just measured to tight, then too loose, so i have no clue what my proper BF is.

I have a scale that figures it out with the age, height and weight, and there it says 21 % I think... but not sure how reliable that scale is and how able it is to figure out the correct BF% !
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PostSubject: Re: Workout Log: Sean Ryan   Mon Jan 21, 2008 2:52 pm

Been a little while since i posted here so i thought i better update.

I will be repeating week 2 this week - not because i didnt complete it last week or anything like that, i am repeating to get in line with the competition dates, and plus i really HATE dive bomber push-ups so i want to do another week of them Smile

The competition at the weekend was a disaster for my team. My events were really good getting a few 3rd places and good points for the team. But the rest of the swimmers were very unfit from the time off. Our team was in 4th (out of 5 teams) all the way until the final set of relays when you moved to 5th by ONE POINT!!!! That really pissed me off! I shouldn't really complain, we haven't trained and still nearly beat a team who had been. Thats Round 1 over, Round 2 is in mid february - this time we will be fit and ready to kick arse!

I have finally been able to sort out my before pictures:



Not the best pictures in the world but its weeks to late to take more lol.

Loving the workout so far! And an added bonus the pool is now open again! Things are looking up.

Sean

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PostSubject: Re: Workout Log: Sean Ryan   Tue Jan 22, 2008 12:29 am

Way to go, Sean.. Looks good!

Who cares about the competition, man, you hadn't been training.. You're definitely going to surprise them in feb, when you're all back in shape.. They won't even know what hit'em.. Very Happy

Keep it up, bro'..!

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PostSubject: Re: Workout Log: Sean Ryan   Tue Jan 22, 2008 12:46 am

Third placing with no training must be a good result on a personal level, just think what you can do now the pool is open again. The rest of the team just need to follow your lead.

Just do it
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PostSubject: Re: Workout Log: Sean Ryan   Tue Jan 22, 2008 2:34 am

Thanks guys.

There are two members of my team that are nut jobs in gym and pool. One of them is me. We have discussed setting up land training for the rest of the club following our sort of rules but they are so undisaplined that we doubt it would work. Meh, might try anyway.

Hopefully get a chance to get end of week 2 pics this weekend.

Sean

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PostSubject: Re: Workout Log: Sean Ryan   Tue Jan 22, 2008 10:20 am

A little late but oh well Rolling Eyes

You've been doing an excelent job with your body man! Keep things up.

"...i really HATE dive bomber push-ups so i want to do another week of them..."
LOL! If someone out of this forums reads that they will go "This guys is crazy..." but i understand exactly what you mean Razz

About the swiming well Pete is right, 3rd place is nice and you havent even been training. Now that its open do your thing! Im absolutly sure by the time you get your game together again, they will be affraid

Keep it up man!

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PostSubject: Re: Workout Log: Sean Ryan   Tue Jan 22, 2008 11:02 am

Go Sean GO!! bounce

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PostSubject: Re: Workout Log: Sean Ryan   Tue Jan 22, 2008 2:48 pm

Manny wrote:

"...i really HATE dive bomber push-ups so i want to do another week of them..."
LOL! If someone out of this forums reads that they will go "This guys is crazy..." but i understand exactly what you mean Razz


Then let them see me as crazy! By the end of the 16 weeks everyone will be as crazy as me! Laughing

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PostSubject: Re: Workout Log: Sean Ryan   Tue Jan 22, 2008 4:44 pm

hahahah, i can see people asking me "Can i go crazy too? Please Crying or Very sad ?" Very Happy Very Happy

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PostSubject: Re: Workout Log: Sean Ryan   Fri Jan 25, 2008 2:46 am

The pool is open and i had my first proper training session since before christmas. Those will be 2 hours of my life i will never regret!

My coach allowed me to do quite a lot of breaststroke, so i was happy - and also very tired from pushing myself to try and keep up with the guys doing freestyle while doing breaststroke!

I am not sure how many people here have ever got the feeling when all your body aches - because swimming is a full body exercise every muscle was throbbing, my chest was tight, and all i could do was sit there lifeless on the way home. AMAZING!!!!! Damn i have missed swimming so much!

Week 2 is nearly over, i have one more resistance session to go which i will do saturday and then pictures will also be taken and base line stats done as well. Can wait to see the results.

Sean

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