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.

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 Looks like i will have to wait this out till its fixed.

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.

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!

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

Steve

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.

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!

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 joking.

Hope things get better for you bro, take care.
Manny.-

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

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.

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!

Sean

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

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. 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.

Hehe.. Is it a Fujitsu/Siemens?

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!

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