CITY DRAGONS ROAD TO MACAU

Daily training diary for paddlers of City Dragons Dragonboat club.
 
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 Keifas FAME

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keifa

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Posts : 17
Join date : 2009-11-24
Age : 43
Location : Australia

PostSubject: Keifas FAME   Tue Nov 24, 2009 11:54 am

hey boys...

good to see most people are using this forum... my first log will be 2morrow..

get ready boys..
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Peter Skene
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Join date : 2009-11-10

PostSubject: Re: Keifas FAME   Wed Nov 25, 2009 7:17 am

Lovin yr profile pic mate.....thanks for signing up, we cant wait to here how 'SPEW BOY' trains affraid
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keifa

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Posts : 17
Join date : 2009-11-24
Age : 43
Location : Australia

PostSubject: todays workout is called THE BREAKING POINT!   Sun Jan 03, 2010 5:28 pm

HEY BOYS...

finally here typing my workout today... I have been doing alot for 2 weeks now but hv not recorded them.. but im starting now..

9.30am - Water training today with the club.. so you know how it was.

had big lunch after - two fish meals and orange juice.

had a 20min rest..

2nd workout -
START: 4pm
FINISHED: 5:45pm

2 people... 1 keeping time while the other one is working out.

trained in a park at homebush..

concentrating on cardio and explosive power and muscle endurance..

FIRST GROUP OF WORKOUT - involves :
ROUTINE CALLED : HEARTBREAKER

2 SETS OF:
1) 50metre sprint up and back (so total 100metres)
2) 10 burpes
3) 50 metre sprint up and back
4) 10 medice ball throwdowns and throwups (ball weighing 10 kilos)
5) 50 metre sprint up and back
6) 10 truckish ups (holding with one arm first a 3 kilo kettlebell, while lying on the floor and arm straight up with the kettlebell..
must get up from that postion and back down 10 times... then swap arms)
7) 50 metre sprint up and back

1 SET: TIME: 7.31
2 SET: TIME: 6.36

2ND GROUP OF WORKOUT - involves :
ROUTINE CALLED : NIGHTMARE

2 SETS OF:
1) 5 X 10 Metre bear crawls up and backwards
2) 5 X 16 Kilo kettlebell clean and press one arm at a time
3) 5 X 16 Kilo kettlebell swings, one arm at a time
4) 5 X 3 Kilo truckish ups
5) 5 X 10 Metre bear crawls up and backwards

the 2nd set was modiflied coz the bear crawling backwards did not feel right...
so we changed it to :
5 X 15 metre bear crawl up and jogging backwards

1 SET : 6.13
2 SET : 5.48

after..

dinner : grilled barramundi with chips and vegs..
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FISH

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Posts : 59
Join date : 2009-11-13
Age : 38
Location : Sydney

PostSubject: Re: Keifas FAME   Mon Jan 04, 2010 3:37 am

Hey man don't forget your favorite hot dogs special Wink
Nice work Wink
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keifa

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Posts : 17
Join date : 2009-11-24
Age : 43
Location : Australia

PostSubject: workout today   Mon Jan 04, 2010 5:59 pm

hey all..

today workout: AIM -
TO BUILD UPPER BODY STRENGTH AND MUSCULAR ENDURANCE WITHOUT GAINING HYPRETROPHY

START: 7.30pm
FINISHED: 8.30pm

20min crosstrainer - level 11 / speed was at 10rpm all the way / distance around - 2.9km

30-45 secs rest between each sets

1) PULLDOWNS (widegrip) plus 20 pushups after each set
1 set - 15reps @ 100lbs
2 set - 12reps @ 130lbs
3 set - 10reps @ 160lbs
4 set - 8reps @ 175lbs
5 set - 6 reps @ 180lbs

REST TWO MINUTES

2) BARBELL BENCH PRESS (FREE WEIGHT) plus 4 overgrasp heaves after each set
1 set - 15reps @ 30kg
2 set - 12reps @ 40kg
3 set - 10reps @ 50kg
4 set - 8reps @ 55kg

REST TWO MINUTES

3) INCLINE BARBELL PRESS plus 4 undergrasp heaves
1 set - 15reps @ 20kg
2 set - 12reps @ 30kg
3 set - 10reps @ 40kg
4 set - 8reps @ 50kg

REST TWO MINUTES

4) SEAT ROW (NARROW GRIP) plus 10 close grip pushups
1 set - 15reps @ 100lbs
2 set - 12reps @ 130lbs
3 set - 10reps @ 160lbs
4 set - 8 reps @ 175lbs

5) STANDING BARBELL CURLS with superset of tricep pushdowns
1 set - 15reps @ 30kg
2 set - 12reps @ 32.5kg
3 set - 10reps @ 35kg
4 set - 8reps @ 37kg
5 set - 6reps @ 40kg

TRAINING FINISH

SAUNA 2 x 5 mins.... 2 min treading water inbetween (arms only)

DINNER: CHICKEN AND RICE WITH FRIED EGG ON TOP...
PLUS 5 CHICKEN WINGS...
AND A PROTEIN SHAKE...
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Peter Skene
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PostSubject: Re: Keifas FAME   Tue Jan 05, 2010 4:16 am

Thanks for leading by example mate.....if we all get up and logging like this it will motivate everyone to strive forward. We will be unstoppable....YAAAAAAA!!!!
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keifa

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Join date : 2009-11-24
Age : 43
Location : Australia

PostSubject: nothing but pain..   Tue Jan 05, 2010 5:46 pm

hey all... im back again for TUESDAY'S TRAINING

GETTING READY FOR 2MIN RACES... today working 2min workouts for each workout (which were 8 excercises)

START TRAINING: 6.30pm
FINISH TRAINING: 9.00pm

big workout today... i was smashed

I CALL THIS : HOT FLUSHES

20mins of treadmill... SPEED : 11km
med intensity

streching after - 5mins

TODAY - INTERVAL TRAINING
strength and conditioning

2 min intervals
8 exercises
4 mins rest after all exercises has been done

FIRST SET - WARM UP
20 REPS EACH

then - 3 times round

exercies:
1) box jumps (on bench)
2) bar pull ups
3) abs (1st min- crunchs, 2nd min- leg raises)
4) lunges with 5kg twist
5) push up on half balance ball
6) 10kg lunges
7) 15kg standing overhead swing (using legs)
Cool 10kg bar plus 5kg weight... standing with the bar infront of me and rotating it side to side

plus after workout:
3 set of 20reps of DIPS

Dinner : Musshi shake 40g protein
thai food - chicken fried rice

MAN I AM SMASHED..
GOING TO BED, SEE YOU ALL TOMMORROW...
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keifa

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Join date : 2009-11-24
Age : 43
Location : Australia

PostSubject: body love   Mon Jan 11, 2010 5:31 pm

Helloi...

JUST WEIGHED MYSELF TODAY IN THE GYM (I THINK IT IS BROKEN)

WEIGHT : 81KGS...

I HAVE HIT THE 80's...

5 kilos more than pannags trip...

WELL WHAT A WEEKEND IT WAS.. LOTS OF HIGHS AND LOWS..

i am more pissed off now.. so my trainings are gonna be more determined..

RESTED YESTERDAY... WATCHING MOVIES AND HAVING GOOD REST..

TODAY - BACK AT THE GYM

START: 8PM
FINISH: 10PM

20 MINS OF TREADMILL - distance: 4.15km / avg speed 10km

ROUTINE - BODY LOVE

AIM: To improve body weight fitness and muscular endurance throught the whole body..

EXERCISES:

1) OVERGRASP HEAVES
2) PUSH UPS
3) LYING OVERGRASP HEAVES
4) FULL BODY DIPS
5) WEIGHTED SQUATS (TOTAL 40KG)
6) WEIGHTED STEP UPS (20KG IN EACH HAND)
7) BFA SIT UPS
Cool SKIP

1ST time: 2nd time: 3rd time: 4th time: 5th time:
1) 10reps 8reps 6reps 4reps 4reps
2) 20reps 18reps 16reps 14reps 14reps
3) 20reps 18reps 16reps 14reps 14reps
4) 10reps 8reps 6reps 14reps 14reps
5) 20reps 18reps 16reps 14reps 14reps
6) 20reps 18reps 16reps 14reps 14reps
7) 20reps 18reps 16reps 14reps 14reps
Cool 1 min 1min 1min 1min 1min
TOTAL TIME OF EACH SETS:

8MIN 6.15 5.40 5.14 5.14

AFTER:

3 X 100REPS OF CRUNCHES...

DINNER: PAD THAI...

THATS ALL FOLKS
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keifa

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Join date : 2009-11-24
Age : 43
Location : Australia

PostSubject: tug away   Tue Jan 12, 2010 4:48 pm

TRAINED IN THE PARK TODAY:

STRENGTH AND CONDITIONING WORKOUT..

1) 5 X 30 metre rope pull with 24kg kettlebell attached to the end
2) 20 x 16kg kettlebell switch swing
3) 10 X 16kg kettlebell press in each arm (one arm at a time)
4) 20 X pushups jumps onto a kettlebell and down
5) 20 X 24kg sumo squats
6) 20 X AB rollar (on knees)

1st set: 6.27
2nd set: 6.06
3rd set: 5.59

2 x 40 metre sprint with paracute

drank lots of water...

having another workout before training 2morrow...
another tuff one..

bring on the pain...
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Peter Skene
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PostSubject: Re: Keifas FAME   Wed Jan 13, 2010 1:29 am

Hey mate you train like that machine Ross Enamait!!! hardcore, clean up yr diet and bring in those ABS!!!, otherwise Im gonna beat you to the best six pack award in a couple months. Cool

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keifa

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Posts : 17
Join date : 2009-11-24
Age : 43
Location : Australia

PostSubject: when is it gonna end... NEVER!   Wed Jan 13, 2010 6:02 pm

YO YO back again...

TRAIN IN THE PARK AGAIN... STRENGTH AND CONDITIONING
ALL EXPLOSIVE POWER..

START: 3PM
FINISH: 5PM

1ST WORKOUT -

1) 5 X 20 metre rope pulls with 32kg kettlebell attached at the end (this time the rope is heaver, about 20kg itself)
2) 5 X chin-ups
3) 5 X 24kg kettle swings
4) 5 X 10kg medice ball throws

1st SET - 3.36
2nd SET - 3.19
3rd SET - 3.16

RECOVERY IS GOOD NOW - I AM GETTING FITTER... AND NOT REALLY PULLING UP SORE THE NEXT DAY...

IT SEEMS TO BE GOING WELL..

NEED MORE POWER NOW

2ND WORKOUT - RUNDOWN..

1) 21 x 24kg kettlebell swings
2) run up hill about 30-40 metres and back down hill (about 25degrees)
3) 21 x push ups
4) run up hill again and back
5) 21 x leg raises
6) run up hill and back
7) 15 x kettle bell swings
Cool run again
9) 15 x push ups
10) run again
11) 15 x leg raises
12) run again
13) 9 x kettle bell swings
14) run up hill again
15) 9 x push ups
16) run up hill again
17) 9 x leg raises
18) run up hill again

TIME: 8.20
alot better then my last time (around 10min)

3RD AND LAST WORKOUT - AGILITY RUN

stretch the 20 metre rope out.. from halfway is where u start -
sprint to one side and then to the other side of the rope and back where u started.
5 TIMES.. DO THIS IN PAIRS ( while one is running the other is waiting till the other returns)

REST FOR 2MINS AND THEN DO AGAIN..

had protein shake after.. and hour and half later start dragonboat training..

i am whipped now...

going to bed
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Commando

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Join date : 2009-11-12
Age : 45
Location : Leichhardt

PostSubject: Re: Keifas FAME   Thu Jan 14, 2010 4:36 am

Hi Keifa!

Where are you doing this work outs man, they are really good...
How much? how many days per week?

lots of pain Twisted Evil
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Cristian Sepulveda

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Age : 36
Location : A desk with a computer

PostSubject: Re: Keifas FAME   Fri Jan 15, 2010 10:49 am

No need to stop brotha, i can join you just tell me which days your training and at what time and i'll see if i can make it.
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keifa

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Join date : 2009-11-24
Age : 43
Location : Australia

PostSubject: hardcore   Sat Jan 16, 2010 10:33 am

hey all..

didnt write my training details yesterday... HERE GOES -

TRAINED IN THE GYM - WORKING POWER AND STRENGTH AND ENDURANCE..

START: 11AM
FINISH: 1PM

FIRST COMPONENT IS STRENGTH WORKOUT..

POWER CLEANS - 5 x 7reps 30KG (SLOWLY GETTING BACK INTO IT)

NEXT COMPONENT IS ENDURANCE...

ROUTINE CALLED: 3 ROUNDS OUTSIDE

1) DEADLIFTS - 9 @ 30kg
2) POWER CLEANS (STARTING FROM WAIST TO SHOULDERS) - 6 @ 30kg
3) PUSH JERKS - 3 @ 30kg

MUST DO THIS 3 TIMES IN ONE GO - AND THIS IS ONE SET...

MUST DO 3 SETS...

1ST SET - 6.52
2ND SET - 4.30
3RD SET - 4.30

AT 2 RICE MEALS

AND THEN WATER TRAINING AT 7PM...
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keifa

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Age : 43
Location : Australia

PostSubject: PADDLING IN THE HARBOUR   Sat Jan 16, 2010 10:36 am

YEAH WENT FOR A PADDLE THIS MORNING ON A OCEAN SPRINTER..

START: 8AM
FINISH: 10PM

WENT FROM POINT PIPER TOWARDS SOUTH HEAD (THE RED PIN) AND BACK TO POINT PIPER...

FIRST TIME BACK AND IT WAS PAINFULL.. BUT LOVED IT..

THATS ALL..

RESTING NOW
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keifa

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Age : 43
Location : Australia

PostSubject: light training   Tue Jan 19, 2010 5:57 pm

hey all...

didnt train yesterday... had a little strain in my lower back...

but all good now...

met up with big pete at banks st, and did some erg

supposed to of warm up... but got into it and was just doing long strokes but got carried away and did a race by the end of it..

WARM UP: 2MIN - 434Metres
2nd SET: 2MIN - 431Metres
tried something different but it didnt work (still learning how to read the splits)

got home and started doing some light training

START: 10.30PM
FINISH: 11.30PM

1) PUSH-UPS - 3 x 50reps
2) SQUATS - 3 x 100reps
3) CRUNCHES - 3 x 50reps
4) KNEE SIT-UPS - 5 x 20reps

just something light before i go to sleep...

back is feeling alot better now... man, on sunday night i could not walk much..

oh well.. c u all 2morrow..

keifa
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Jirka



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Join date : 2010-01-19
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PostSubject: Re: Keifas FAME   Wed Jan 20, 2010 6:01 am

Eat more KFC chicken wings & you gonna be flying mate ;o)
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