CITY DRAGONS ROAD TO MACAU

Daily training diary for paddlers of City Dragons Dragonboat club.
 
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 On the road...

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Daz

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Posts : 15
Join date : 2010-01-07
Age : 41

PostSubject: On the road...   Thu Jan 07, 2010 8:21 am

Hey DC's

The only forum I've ever read was in Penthouse, so this is a bit of a change reading about guys working out.
I will try and log in my training sessions from now on.

Cheers
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Commando

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Posts : 44
Join date : 2009-11-12
Age : 45
Location : Leichhardt

PostSubject: Re: On the road...   Thu Jan 07, 2010 11:24 am

Welcome Darren!
Looking forward to see you more often! Twisted Evil

pirat
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Daz

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Posts : 15
Join date : 2010-01-07
Age : 41

PostSubject: First Entry   Thu Jan 07, 2010 5:27 pm

Today's Workout - Thu 7/01/10

Current Weight: 90.0kg

Warmup - 3.3km run in 17:26

Followed by workout at home with free weights.

Target: Chest and Back

Barbell Bench Press - 40kg x 3 sets x 15 reps
Bent Over Barbell Row - 30kg x 3 sets x 15 reps
Dumbbell Chest Fly - 10kg x 3 sets x 15 reps
Bent Over Inverted Fly - 5kg x 3 sets x 15 reps
Incline Barbell Press - 30kg x 3 sets x 15 reps
One Arm Dumbbell Row - 15kg x 3 sets x 15 reps
Wide Grip Push Ups - 3 sets x 20 reps
Crunches - 3 sets x 25 reps

1 minute rest between each set.
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Peter Skene
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Posts : 134
Join date : 2009-11-10

PostSubject: Re: On the road...   Thu Jan 07, 2010 5:31 pm

Welcome to the house of sweaty men trying to prove their masculinity! Laughing
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Daz

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Join date : 2010-01-07
Age : 41

PostSubject: Re: On the road...   Fri Jan 08, 2010 5:03 pm

Easy jog this afternoon before race day to get the heart rate up.

3.3km - 18:35
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Daz

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Age : 41

PostSubject: Re: On the road...   Mon Jan 11, 2010 5:20 pm

Today's Workout - Mon 11/01/10

Warmup - 5.2km run in 28:13

Followed by workout at home with free weights.

Target: Shoulders

Close Grip Push Ups - 3 sets x 15 reps
Standing Military Press - 20kg x 3 sets x 15 reps
Upright Row - 20kg x 3 sets x 15 reps
Dumbbell Front Arm Raise - 5kg x 3 sets x 15 reps
Shoulder Shrugs - 15kg x 3 sets x 15 reps
Dumbbell Lateral Raise - 15kg x 3 sets x 15 reps

1 minute rest between each set.

Come on guys lets all muscle up... 4th is not good enough Mad
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Daz

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Age : 41

PostSubject: Re: On the road...   Tue Jan 12, 2010 5:29 pm

Played indoor cricket in 40 degree heat...
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Daz

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Age : 41

PostSubject: Re: On the road...   Thu Jan 14, 2010 5:41 pm

Today's Workout - Thu 14/01/10

Current Weight: 90.5kg

Didn't feel like doing anything after work but got myself out for a run and actually ran one of my fastest times in ages and felt pumped to do some gym work when I got home.

Warmup - 5.2km run in 26.22

Followed by workout at home with free weights.

Target: Legs & Abs

Power Clean - 40kg x 3 sets x 12 reps
Crunches - 3 sets x 40 reps
Dead Lifts - 50kg x 3 sets x 12 reps
Seated Knee Up - 3 sets x 20 reps
Squats - 30kg x 3 sets x 12 reps
Inclined Bench Crunches - 5kg x 3 sets x 20 reps
Lunges with Dumbbells - 5kg x 3 sets x 12 reps

1 minute rest between each set.
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Daz

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Join date : 2010-01-07
Age : 41

PostSubject: Re: On the road...   Sun Jan 17, 2010 8:44 am

Workout - Sat 16/01/10

Went out for a kayak with the boys from Rose Bay to the red pin near South Head and back. Found it hard to keep up with the boys.

It hurt heading out after an intense Friday night dragonboat session. Didn't sleep well all night, my body was still buzzing from the dragonboat training.

Body was fatigued heading back into Rose Bay.

Always enjoy a paddle in the harbour.

Crashed out for 4 hours in the arvo.

Feeling more fit and stronger now.
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Peter Skene
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Join date : 2009-11-10

PostSubject: Re: On the road...   Sun Jan 17, 2010 9:00 am

Dont forget todays fun in the sun workout in da big bad dragonboat!!!!.....ROCK ON!!
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Daz

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Join date : 2010-01-07
Age : 41

PostSubject: Re: On the road...   Tue Jan 19, 2010 5:50 pm

Todays Workout - Tue 19/01/10

Played indoor cricket tonight.


Had a rest day yesterday, needed to recharge after some intense sessions on the water on Fri, Sat and Sunday.

Feel refreshed now and ready to put in some intense training for the rest of the week.
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Daz

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PostSubject: Re: On the road...   Thu Jan 21, 2010 5:22 pm

Today's Workout - Thu 21/01/10

Current Weight: 90.3kg

Warmup on Bay Run - 25min approx. 5km
Sprints - 5 x 1min with 1 min walk, rest in between.

Followed by workout at home with free weights.

Target: Arms

Wide Grip Push Ups - 3 sets x 30 reps
Ezi Barbell Curls - 20kg x 3 sets x 15 reps
Crunches - 3 sets x 40reps
Dumbbell Curls - 10kg x 3 sets x 15 reps
Dips - 3 sets x 30 reps
Decline Sit Ups with 5kg - 3 sets x 20 reps
Alternate Dumbbell Curls - 10kg x 3 sets x 15 reps

1 minute rest between each set.

It was hard running and working out in the heat this afternoon. I am totally exhausted and fatigued now. Trying to keep hydrated for tomorrows dragonboat session. Ready to pass out...

Yesterdays Workout - 20/01/10

Dragonboat Session - Sat in Row 2.
Able to maintain intensity and power in the crate drill all the way through. Starting to feel a lot fitter and stronger.
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Daz

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Age : 41

PostSubject: Re: On the road...   Sat Jan 23, 2010 10:02 am

Todays Workout - Sat 23/01/10

Went out for a kayak with the boys (Ningus, Ryan, Louman, Pinky, Keifa) & Bev. Conditions were extremely hot (30 degrees plus at 8am) and windy from the west.

Went from Rose Bay to sailing club (to pickup Pinky) to Shark Island to Bradleys Head past Taronga Zoo to Robertson Head, this was all into a big head wind and choppy conditions. Then headed back to Rose Bay with tail wind. Finished at 10am (37 degrees). According to Loumans GPS - 9km.

Felt better than last week, able to put in faster stroke rate and stronger rips over longer periods.

Resting up in the air con for the rest of the day, ready for Sundays DB training.


Yesterdays Workout - Fri 22/01/10

Dragonboat Session - Sat in Row 8.
Felt very flat all day at work and at training. Need more sleep and rest.

The boat felt good during transitions and crate work .
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Daz

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Age : 41

PostSubject: Re: On the road...   Mon Feb 01, 2010 7:17 am

Sun 24/01/10 - DB training. Technique training. Sat in seat 9 for 2000m race training. Stroked from seat 2 for transition training.

Mon 25/01/10 - Rest day

Tue 26/01/10 - Went for a casual bike ride with friends for a couple of hours around Sydney Olympic Park, Homebush. Nothing too strenuous.

Wed 27/01/10 - DB training.

Thu 28/01/10 - Rest day

Fri 29/01/10 - DB training. Put in a hard session, boat felt good.

Sat 30/01/10 - Kayak with Ningus, Ryan, Pinky and Stilesy. Conditions were overcast and very windy from the west. Paddled to Rose Bay Sailing Club to Shark Bay with tailwind then turned around and headed back to Shark Island and then halfway to Clark Island into a massive headwind then headed towards Point Piper and hug the shore back to Point Piper Kayaks. Out on the water for about an hour and a half. Hard work after a hard DB session the night before.

Sun 31/01/10 - Rest day
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Daz

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Age : 41

PostSubject: Re: On the road...   Mon Feb 01, 2010 4:51 pm

Mon 1/02/10 - Gym

Warmup - 3.3km run in 17:17

Followed by workout at home with free weights.

Target: Chest and Back

Barbell Bench Press - 50kg x 15, 10, 8
Bent Over Barbell Row - 30kg x 15, 15, 15
Dumbbell Chest Fly - 12.5kg x 12, 12, 12
One Arm Dumbbell Row - 17.5kg x 15, 15, 15
Incline Dumbbell Press - 17.5kg x 15, 15, 15
Bent Over Inverted Fly - 5kg x 20, 20, 20
Wide Grip Push Ups - 20, 20, 20

1 minute rest between each set.

After a week out of the gym, I feel fresh and strong. I increased some of the weights this workout and it felt good. Starting to see results now.

The goal is to go sub 1:30 in the time trials.
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Daz

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Age : 41

PostSubject: Re: On the road...   Fri Feb 05, 2010 6:24 pm

Tue 2/02/10 - Indoor Cricket. Won by one run and I hit the winning runs... woohoo...

Wed 3/02/10 - DB training. Sat in middle of boat. My body was still sore from Mondays gym session and the 40/20 was hard work. But I was able to maintain a strong rip all the way through the crate work. The boat felt really good for the last 2 of the 3 races we did. Like the change up in training programme, good stuff Ryan.

Thu 4/02/10 - Rest day

Fri 5/02/10 - Land training followed by DB training. Stroked with Ningus. I found it hard to maintain a fast rate (not sure if we reached the 75 rating) and couldn't put in a strong rip. Felt a bit cramped up in seat 2 and was bumping into Ningus a lot. I wasn't able to maintain good technique for the 40/20. The crate work allowed me to get the technique back and maintain a strong rip which was good.
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Daz

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Age : 41

PostSubject: Re: On the road...   Tue Feb 16, 2010 6:02 pm

Sun 7/02/10 - Time trialled left side first followed by right side. Short sharp DB training afterwards.

Tue 9/02/10 - Indoor cricket

Wed 10/02/10 to Fri 12/02/10 - Work conference unable to train

Sun 14/02/10 - DB training. Found it tough after a week off and still feeling the after effects from taking advantage of the open bar at the work conference each night.

Tue 16/02/10 - Indoor cricket
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Daz

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Age : 41

PostSubject: Re: On the road...   Thu Feb 18, 2010 5:57 pm

Wed 17/02/10 - DB training. Good starting with 2 races to simulate what happens on the first heat on race day. Both races felt controlled and was able to maintain power to the end. Last two races at the end of the session felt even better. I just need to focus on putting more leg drive when the rate goes up and maintain it to the end .

Thu 18/02/10 - Gym

Weight - 88.6kg

Warmup - 3.3km run in 17:44

Followed by workout at home with free weights.

Target: Chest and Back

Wide Grip Push Ups - 30, 30, 30
Barbell Bench Press - 44kg x 10, 10, 8
One Arm Dumbbell Row - 17.5kg x 15, 15, 15
Incline Dumbbell Press - 17.5kg x 12, 10, 10
Standing Barbell Military Press - 14kg x 12, 12, 12
Standing Ezicurl- 14kg x 20, 20, 20

1 minute rest between each set.
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