CITY DRAGONS ROAD TO MACAU

Daily training diary for paddlers of City Dragons Dragonboat club.
 
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 my journey

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allan



Posts : 6
Join date : 2010-01-18

PostSubject: my journey   Wed Jan 20, 2010 5:36 am

Monday 18/01/10

all sets are 20 reps

Squats x 3 x 10kg
Chest x 3 x 10kg
Dips x 3
Assisted Pull ups x 3 [20 @ 5kg, 30 @ 15kg, 10 @ 25kg]
Leg Extension machine x 3 x 30kg
Shoulder press machine x 3 x 25kg
Seated row x 3 x 25kg
Crunches x 3
Side Crunches x 3 [on both sides]

Trying to increase fitness and strength, lets see how far i can go =p

all feedbacks welcome =)
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allan



Posts : 6
Join date : 2010-01-18

PostSubject: Re: my journey   Wed Jan 20, 2010 5:26 pm

Had our Wednesday water training today

had salad with tuna + salmon for dinner at work!
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allan



Posts : 6
Join date : 2010-01-18

PostSubject: Re: my journey   Sat Jan 23, 2010 6:36 am

Thursday 21/01/10

got to gym late, so couldnt stay long

Push ups x 3
Squats x 3 x 10kg
Chest x 3 x 10kg
Dips x 3
Assisted Pull ups x 3 [20 @ 5kg, 30 @ 15kg, 10 @ 25kg]
Jog and sprint for 30 minutes

Friday 22/01/10

CD friday training!

Saturday 23/01/10

had ibm dragons corp crew training
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Peter Skene
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Posts : 134
Join date : 2009-11-10

PostSubject: Re: my journey   Sat Jan 23, 2010 6:45 am

Good work Allan, we will make a beasty machine of you in no time at all Cool

Just remember each time you go into the gym add a little bit of weight or go up in reps each time Twisted Evil YEAHHHH EMBRACE THE PAIN!!!!
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allan



Posts : 6
Join date : 2010-01-18

PostSubject: Re: my journey   Wed Jan 27, 2010 5:21 am

haha thanks for the tip pete, will remember it each time i gym!

Sunday 24/01/2010

Had our sunday morning training

Monday 25/01/2010

back weren't feeling 100%, maybe cause i fell asleep on the couch during the night lol

Squats x 3 x 5kg
Chest x 3 x 10kg
Dips x 3
Assisted Pull ups x 3 [20 @ 5kg, 30 @ 15kg, 10 @ 25kg]
Leg Extension machine x 3 x 30kg
Shoulder press machine x 3 x 25kg
Seated row x 3 x 25kg
Crunches x 3
Side Crunches x 3 [on both sides]


looking to get myself a HR monitor, can anyone recommend a good one?
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allan



Posts : 6
Join date : 2010-01-18

PostSubject: Re: my journey   Sat Jan 30, 2010 11:21 pm

Wednesday 27/01/2010
CD Water Training

Thursday 28/01/2010

Dead lifts x 3 x 5kg
Chest x 3 x 10kg
Dips x 3
Assisted Pull ups x 3 [20 @ 5kg, 30 @ 15kg, 10 @ 25kg]
Shoulder press machine x 3 x 25kg

Friday 29/01/2010

CD Water Training + runnings + push ups[2x20]
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allan



Posts : 6
Join date : 2010-01-18

PostSubject: Re: my journey   Thu Feb 11, 2010 1:09 pm

Monday 01/02/10
Squats x 3 x 10kg
Chest x 3 x 10kg
Dips x 3
Assisted Pull ups x 3 [20 @ 5kg, 30 @ 15kg, 10 @ 25kg]
Shoulder press machine x 3 x 25kg
Seated row x 3 x 25kg
Crunches x 3
Side Crunches x 3 [on both sides]

Wed 03/02/10
CD Training

Thur 04/02/10
Squats x 3 x 10kg
Chest x 3 x 10kg
Dips x 3
Assisted Pull ups x 3 [15, 10 @ 5kg, 20 @ 10kg, 10@ 15kg, 5 @ 20kg]
Shoulder press machine x 3 x 25kg
Seated row x 3 x 30kg
Crunches x 3
Side Crunches x 3 [on both sides]

Fri 05/02/10
CD Training

Sun 07/02/10
Time trail + CD training + IBM training

Mon 08/02/10
Squats x 3 x 10kg
Chest x 3 x 10kg
Dips x 3
Assisted Pull ups x 3 [15, 10 @ 5kg, 20 @ 10kg, 10@ 15kg, 5 @ 20kg]
Shoulder press machine x 3 x 30kg

Wed 10/02/10
CD training
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