Back to training

Session 1 (6/10/08)

Deadlift

40kg x 12 reps x 2 sets
50kg x 12 x 2 sets
1.5 min rest

Military Press

25kg x 10 x 2 sets
30kg x 8 x 2 sets
32.5kg x 5 x 1 set
35kg x 1 x 2 sets
37.5kg x 1 x 2 sets
1.5 min rest

Pull ups

Bodyweight x 5 reps x 5 sets

Session 2 (9/10/08)

Squat

60kg x 5 reps x 2 sets
70kg x 3 reps x 2 sets
80kg x 1 rep
85kg x 1 rep
90kg x 1 rep
95kg x 1 rep
100kg x 1 rep
100kg x 2 rep

Barbell bent over row

50kg x 5 reps x 2 sets
55kg x 3 reps x 2 sets
57.5kg x 1 rep
59.5kg x 1 rep
64kg x 1 rep

Incline bench press

30lbs DBs x 5 reps x 2 sets
35lbs DBs x 3 reps x 2 sets

Excellent quotes from Michael Phelps

Being compared to Ian Thorpe, that could be one of the greatest compliments you could ever get in swimming - being compared to him and Mark Spitz.
Michael Phelps

Every day after I wake up, I think, 'Wait... this can't be real; I'm still going to wake up.'
Michael Phelps

I always thought, it would be neat to make the Olympic team.
Michael Phelps

I have reached a place in my life where I need to sit down and say, 'Well, what do I do? What's best for me?' I need to look into options for the future.
Michael Phelps

I have the opportunity to be part of swimming history. To take the sport to a new level would be an honor for me. There's no better time to try this than now.
Michael Phelps

I think that everything is possible as long as you put your mind to it and you put the work and time into it. I think your mind really controls everything.
Michael Phelps

I want to be able to look back and say, 'I've done everything I can, and I was successful.' I don't want to look back and say I should have done this or that. I'd like to change things for the younger generation of swimmers coming along.
Michael Phelps

I want to test my maximum and see how much I can do. And I want to change the world of swimming.
Michael Phelps

I won't predict anything historic. But nothing is impossible.
Michael Phelps

I wouldn't say anything is impossible. I think that everything is possible as long as you put your mind to it and put the work and time into it.
Michael Phelps

I'm the same kind of guy before all this happened.
Michael Phelps

If I didn't swim my best, I'd think about it at school, at dinner, with my friends. It would drive me crazy.
Michael Phelps

My goal is one Olympic gold medal. Not many people in this world can say, 'I'm an Olympic gold medalist.'
Michael Phelps

Swimming is normal for me. I'm relaxed. I'm comfortable, and I know my surroundings. It's my home.
Michael Phelps

There is a one woman in China that claimed she paid $50 to get my e-mail address. It was pretty shocking. I got one this morning from Scotland. A girl's requesting a signed photo of me.
Michael Phelps

You can't put a limit on anything. The more you dream, the farther you get.
Michael Phelps

Another record broken

Was pretty on form yesterday, managed a new squat record of 97.6kg, I swear I could have done more, but I had to limit myself.

Here's the breakdown:

Squat:
60kg x 5
60kg x 5
70kg x 5
75kg x 5
82.6kg x 3
87.6kg x 1
87.6kg x 1
87.6kg x 1
92.6kg x 1
95.1kg x 1
97.6kg x 1

Incline Bench (DB) + Flat bench (BB)

58lb x 8
58lb x 8
70lb x 4
70lb x 4
39kg BB x 4
39kg BB x 4

BB Row

30kg x 8
35kg x 10
45kg x 7
50kg x 7
55kg x 5

Deadlift

Went down to 90kg this Tuesday.

Lack of rest I guess.

Hmm, shall have a good afternoon tomorrow before heading down for a session of squats, rows and presses. ;)

What money cannot buy

My dad forwarded this email to me today. I thought it was an inspiring story so here's it:

Two Choices What would you do?....you make the choice. Don't look for a punch line, there isn't one. Read it anyway. My question is: Would you have made the same choice?

At a fundraising dinner for a school that serves children with learning disabilities, the father of one of the students delivered a speech that would never be forgotten by all who attended. After extolling the school and its dedicated staff, he offered a question: "When not interfered with by outside influences, everything nature does, is done with perfection. Yet my son, Shay, cannot learn things as other children do. He cannot understand things as other children do. Where is the natural order of things in my son?"

The audience was stilled by the query.

The father continued. "I believe that when a child like Shay, who was mentally and physically disabled comes into the world, an opportunity to realize true human nature presents itself, and it comes in the way other people treat that child."

Then he told the following story:

Shay and I had walked past a park where some boys Shay knew were playing baseball. Shay asked, "Do you think they'll let me play?" I knew that most of the boys would not want someone like Shay on their team, but as a father I also understood that if my son were allowed to play, it would give him a much-needed sense of belonging and some confidence to be accepted by others in spite of his handicaps.

I approached one of the boys on the field and asked (not expecting much) if Shay could play. The boy looked around for guidance and said, "We're losing by six runs and the game is in the eighth inning. I guess he can be on our team and we'll try to put him in to bat in the ninth inning."

Shay struggled over to the team's bench and, with a broad smile, put on a team shirt. I watched with a small tear in my eye and warmth in my heart. The boys saw my joy at my son being accepted. In the bottom of the eighth inning, Shay's team scored a few runs but was still behind by three. In the top of the ninth inning, Shay put on a glove and played in the right field. Even though no hits came his way, he was obviously ecstatic just to be in the game and on the field, grinning from ear to ear as I waved to him from the stands. In the bottom of the ninth inning, Shay's team scored again. Now, with two outs and the bases loaded, the potential winning run was on base and Shay was scheduled to be next at bat. At this juncture, do they let Shay bat and give away their chance to win the game? Surprisingly, Shay was given the bat. Everyone knew that a hit was all but impossible because Shay didn't even know how to hold the bat properly, much less connect with the ball.

However, as Shay stepped up to the plate, the pitcher, recognizing that the other team was putting winning aside for this moment in Shay's life, moved in a few steps to lob the ball in softly so Shay could at least make contact. The first pitch came and Shay swung clumsily and missed. The pitcher again took a few steps forward to toss the ball softly towards Shay. As the pitch came in, Shay swung at the ball and hit a slow ground ball right back to the pitcher.

The game would now be over. The pitcher picked up the soft grounder and could have easily thrown the ball to the first baseman. Shay would have been out and that would have been the end of the game.

Instead, the pitcher threw the ball right over the first baseman's head, out of reach of all team mates. Everyone from the stands and both teams started yelling, "Shay, run to first! Run to first!" Never in his life had Shay ever run that far, but he made it to first base. He scampered down the baseline, wide-eyed and startled.

Everyone yelled, "Run to second, run to second!" Catching his breath, Shay awkwardly ran towards second, gleaming and struggling to make it to the base. By the time Shay rounded towards second base, the right fielder had the ball ... the smallest guy on their team who now had his first chance to be the hero for his team. He could have thrown the ball to the second-baseman for the tag, but he understood the pitcher's intentions so he, too, intentionally threw the ball high and far over the third-baseman's head. Shay ran toward third base deliriously as the runners ahead of him circled the bases toward home.

All were screaming, "Shay, Shay, Shay, all the Way Shay"

Shay reached third base because the opposing shortstop ran to help him by turning him in the direction of third base, and shouted, "Run to third! Shay, run to third!"

As Shay rounded third, the boys from both teams, and the spectators, were on their feet screaming, "Shay, run home! Run home!" Shay ran to home, stepped on the plate, and was cheered as the hero who hit the grand slam and won the game for his team

"That day", said the father softly with tears now rolling down his face, "the boys from both teams helped bring a piece of true love and humanity into this world".

Shay didn't make it to another summer. He died that winter, having never forgotten being the hero and making me so happy, and coming home and seeing his Mother tearfully embrace her little hero of the day!

AND NOW A LITTLE FOOT NOTE TO THIS STORY: We all send thousands of jokes through the e-mail without a second thought, but when it comes to sending messages about life choices, people hesitate. The crude, vulgar, and often obscene pass freely through cyberspace, but public discussion about decency is too often suppressed in our schools and workplaces.

If you're thinking about forwarding this message, chances are that you're probably sorting out the people in your address book who aren't the "appropriate" ones to receive this type of message Well, the person who sent you this believes that we all can make a difference.

We all have thousands of opportunities every single day to help realize the "natural order of things." So many seemingly trivial interactions between two people present us with a choice: Do we pass along a little spark of love and humanity or do we pass up those opportunities and leave the world a little bit colder in the process?

A wise man once said every society is judged by how it treats it's least fortunate amongst them.

You now have two choices:
1. Delete
2. Forward


May your day, be a Shay Day

My deadlift is not dead

Just had another new record.

This time's my deadlift.

90kg x 1. Feeling great after that lift.

The breakdown:

Deadlift

60kg x 8
70kg x 3
70kg x 3
80kg x 1
85kg x 1
85kg x 1
90kg x 1
85kg x 1
80kg x 1
70kg x 3
60kg x 5

Pull ups

5 x 5 BW
5 sets of 1 rep weighted pull up of 20LB

Military press

8 x 20kg
5 x 25kg
5 x 25kg
3 x 30kg
3 x 30kg
3 x 30kg
3 x 30kg
3 x 30kg
3 x 30kg

Taiwan

I'm so stoked about this EOY trip.

The itinerary is being planned right now. Dad's gonna be consulting around.

I can't wait.