CITY DRAGONS ROAD TO MACAU

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 Peter Skene - Pleasure or Pain?

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Peter Skene
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PostSubject: D-boat sesh   Sat Dec 12, 2009 4:53 am

Bit the bullet and went down to dragonboat training last night, First up we se the beep test up. I believe this will keep the team hungry to keep on pushin to improve their cardio and hopefully we can make it a regular occurance.

Jerry smoked everyone with a gutsy 10.6......he was puttin it in too, smokin work mate!!!

Thats the bench mark now for the rest of you, so, more cardi has to be done in terms of cross training if you want to get anywhere near Jerry!

Then on the water we did some base building work. My wrist felt pretty ordinary which was to be expected, my only hope is that with more light work it will tighten up and the muscles will re develope
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PostSubject: Re: Peter Skene - Pleasure or Pain?   Sun Dec 13, 2009 7:00 pm

Skeeny I long suspected you were a robot, i think you just need to change some bearing in that bionic arm of yours.
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PostSubject: Erg/Weights   Mon Dec 14, 2009 3:49 pm

5km erg.....20:44.7.......2:04.5avg / 18spm Very light, takin it very cautiously!

Tabata: 8 x 20sec on/10sec off.......hold top pushup position
Dumbell wrist curl: 10lb db x 100reps (right side only)
Rev Dumbell wrist curl: 10lb db x 100reps (right side only)
Dumbell concentration curl: 10lb db x 100reps (right side only)
Flat sit ups x 50reps
Seated bench knee ups: 50reps
Dumbell side bends: 15lb db x 50reps (both sides)
12mins continuously squeezing the stress ball

Gonna start to work on the abs again......the groin was a big limiter with the abs, but its feeling tighter so I will gradually up the reps.
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PostSubject: Erg   Wed Dec 16, 2009 6:46 am

6km Erg: 24:17.4........2:01.4avg / 18spm

Thats all she wrote for today pirat
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PostSubject: Erg + Weights   Fri Dec 18, 2009 2:35 pm

Indoor Rowing session followed by Weights:

7km: 27:52.9.......1:59.5avg / 20spm

Then Arms/Foreams/Abs

Dumbell Curls: 10lb db's x 50,50 (1min rest)
Lying Tri ext: 10lb db's x 50,50 (1min rest)
Dumbell Wrist curl: 10lb db's x 50,50 (1min rest)
Rev Wrist Curl: 10lb db's x 50,50 (1min rest)
Rev Dumbell Curl: 10lb db's x 25,25 (1min rest)
Dumbell hammer Curl: 10lb db's x 30,30 (1min rest)
Seated Knee ups: 60reps
Flat Sit ups: 100reps
Dumbell Side Bends: 10lb db x 100reps
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PostSubject: Erg + Chest/Abs   Sun Dec 20, 2009 2:28 pm

Indoor Rowing:

8km: 31:50.4.......1:59.4avg / 20spm

Then Weights:

Flat Dumbell Bench Press: 10lb dbs x 100reps
Flat Dumbell flys: 10lb dbs x 50reps
Incline Dumbell Bench Press: 10lb dbs x 100reps
Incline Dumbell Flys: 10lb dbs x 50reps
Tabata: 30sec on/10sec off.....Hold steady in the top pushup position
Seated Knee ups: 70reps
Decline Situps (1 knotch on bench) x 50reps
Dumbell Side bends: 20lb db x 50reps
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PostSubject: Full ZBody weights session   Mon Dec 21, 2009 12:16 pm

This arvo after work:

Full Body Weights Session

Superset Barbell front squats: 30kg x 25,25,25
with Lying Leg curl: 30lb x 25,25,25

Superset Wide grip lat pulldowns: 30kg x 1 set of 100reps
with Barbell bench press: 20kg x 50,50reps (1min rest)

Superset Smith machine standing calf raise: bar only x 25,25,25
with seated calf machine: 20kg x 25,25,25

Giant set:
Side Lateral Raises: 2kg db's x 50reps
Front Raises: 2kg db's x 50reps
Bent over Rear lateral Raises: 2kg db's x 50reps

Superset Barbell Curl: 20kg x 25,25,25,25,25 ( Felt a bit more secure and tighter today) Smile))
with tricep push down: 30lb x 25,25,25,25,25

Superset Forearm curl: 4kg db x 100
with rev forearm curl: 4kg db x 100......right hand only

Continuous squeezing of stress ball for 15mins, right hand only
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PostSubject: Re: Peter Skene - Pleasure or Pain?   Mon Dec 21, 2009 11:23 pm

so how is your injury feeling now grub? Are the low weights a result of preparation and conditioning for the comps or are you still battleing with wrist??
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PostSubject: Erg/abs/arm   Tue Dec 22, 2009 3:59 pm

Alex mate, my arm no good, tendon is gonna be constantly unstable, gonna try to rehab the foream over the next couple months by building POPEYE FOREARM to compensate for the Sub Lax tendon (Dislocation from the torn sub sheath)......if that fails Im up shit creek and under the knife.

Had to have a nap after morning shift when i got home, TIRED AZZZZ Sleep . Woke up and rolled onto the erg in the evening.

Indoor Rowing:

5km: 19:43.0.......1:57.5avg / 21spm

Abs:

Seated Knee ups x 80reps
Decline Situps (notch 2) x 60reps
Dumbell Side Bends: 30lb x 50reps each side

Indoor Rowing:

2km: 7:47........1:57.1avg / 21spm

Injured Arm: No brace

Dumbell Concentration Curl: 10lb db x 20,20.......no good, tendon was popping in and out...grrrrrr
Dumbell Spider Curl (vertical preacher): 10lb x 10,10,10,10,10 (10sec rest)
Dumbell Rev Wrist curl: 10lb db x 60,40
Dumbell Wrist Curl: 10lb db x 60,40
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PostSubject: Dragonboat session   Wed Dec 23, 2009 4:48 pm

I used Ryans snowboarding wrist brace which did keep the wrsit aligned and felt more secure today.

Two laps arounbd the bay base building and then 3 x 500m races. It feels good to be back in the boat with the team. I hope I can keep progressing and put a bit of power down eventually.

I really wanna be there in the engine room when City Dragons rips up the competition at this years nationals!!!
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PostSubject: Re: Peter Skene - Pleasure or Pain?   Thu Dec 24, 2009 2:40 am

Good on u Pet,

It was nice session yesterday indeed Wink Nice to see you back on boat. Mate there is always space on engine room for big boy like you. Have a good one today with treatment and Merry Xmas.
Telling ya, we will rock this season.
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PostSubject: Erg + Weights (Back/Traps + Injured arm)   Sat Dec 26, 2009 5:03 am

Merry Xmas, mine was spent training and working!

AM: Indoor Rowing


8km: 31:16.8........1:57.3avg / 21spm

Then it was off to work, and after work at midnight I went down into the gym.

PM:Weights


Barbell Deadlifts: 40kg x 25,25,25,25 (1minrest)
Wide Grip lat pulldownds: 40kg x 50,100
Barbell Shrugs: 40kg x 50,50 (1min rest)
Dumbell Preacher Curl: 5kg db x 100reps (injured side only for the rest of exercises)
Dumbell wrist curl: 5kg db x 100reps
Rev wrsit curl: 5kg db x 50,25,20,15,10 (30 sec rest)
Squeeze stress ball for 15mins continuous

What a way to spend xmas santa
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PostSubject: Erg/Abs/Shoulders   Sun Dec 27, 2009 6:27 am

Another online erg session before work alog with some abs.

AM: Indoor Rowing/Abs

5km: 19:09.4.......1:54.9avg / 22spm

Seated knee raises:100reps
Decline Situps (1 notch down): 70reps
Dumbell Side Bends:30lb db x 60reps (both sides)

Then 10hrs at work followed by:

PM: Weights: Shoulders/Calves

Giant Set: Side lateral raises/Front Raises/Bent over rear lateral raises: 3kg db's x 50,50,50
Dumbell Clean/Press: 5kg db's x 50,50
Supesetted with
Dumbell Shrugs: 20kg db's x 50,50
Then another giant set of:
Side lateral raises/Front Raises/Bent over rear lateral raises: 3kg db's x 50,50,50
Paramount Machine Calf Press: 11kg x 100reps, 25kg x 50,30, 20
15mins continuous sqeezing of stress ball.
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PostSubject: Full Body Weights session   Sun Dec 27, 2009 8:26 pm

Full Body Weights Session (Midnight after work)

Superset Barbell squats: 40kg x 25,25,25,25
with Lying Leg curl: 40lb x 25,25,20,15

Superset Wide grip lat pulldowns: 50kg x 25,25,25,25
with Barbell bench press: 30kg x 25,25,25,25

Superset Smith machine standing calf raise: 30kg x 25,25,25,25
with Dumbell Clean/Press: 7.5kg db's x 25,25,25,25

Paramount Machine Calf Press: 18kg x 100reps

Superset Barbell Curl: 25kg x 25,25,25,25
with tricep push down: 25kg x 25,25,20,20

Superset Forearm curl: 7.5kg db x 50,30,20
with rev forearm curl: 4kg db x 50,30,20

Continuous squeezing of stress ball for 15mins
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PostSubject: Re: Peter Skene - Pleasure or Pain?   Tue Dec 29, 2009 11:22 pm

Went out for my first cycle in ages. Met Miguel and Ross Hutchings up at Centennial Park for some laps. Great day for riding too Very Happy

5km Warmup (ride there)

1hr: 02.26 / Disitance: 30.21km / 29.0km /hr / Cadence 98

5km Cool down (Ride Home

40km for the day.

My aim is the keep cadence high (spm) so i take the pressure away from the groin. Its feels hard to pedal at 100spm, I feel like a little jack rabbit Laughing

Anyway, I want to start riding more often and I want some training partners to join me at Centennial Park....anyone keen? Cycling is great low impact cardio....it helped me heaps last year to get in top shape Very Happy
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PostSubject: D-Boat   Wed Dec 30, 2009 11:17 pm

Wed night Dragonboat sesh, 3rd sesh back into it.

Steady sets, hit and glide and some 40/20 which tested my arm out. It was a good session with both boats going head to head, always good to have a bit of healthy competition next to you pirat

I am testing out variations in technique so i can pull the most water without slamming my top arm down like I use to back in the day when I was snapping paddles Twisted Evil .....Im trying to use more core and rip it with my lats and abs, lets see how that goes.
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PostSubject: Surf Ski   Sat Jan 02, 2010 6:07 am

Got a msg from Pinky last night bout 11pm....to go Surf Skiing at Rose Bay this morning. His battery in his car went flat so he had to pull out. I woke up early so I went down anyway to go out alone. I need to get some conditioning back and hopefully it will strengthen the wrist more as well.

Details of session below:

http://connect.garmin.com/activity/21457854

10.03km / 1hr:08.16 / Avg Speed 8.8km/hr
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PostSubject: PM Session: Erg + Weights   Sat Jan 02, 2010 4:15 pm

Sat Night 8pm: Alternated between the Indoor Rower and Weights

1km: 3:49.7.....1:54.9avg / 22spm
Dumbell Squats: 15lb db's x 50reps
1km: 3:49.7.....1:54.9avg / 22spm
Dumbell Bench Press: 15lb db's x 50reps
1km: 3:49.8.....1:54.9avg / 22spm
Dumbell Bent over rows: 15lb db's x 50reps
1km: 3:49.7.....1:54.9avg / 22spm
Dumbell Clean/Press: 15lb db's x 50reps
1km: 3:49.7.....1:54.9avg / 22spm
Dumbell Curls (alternates) 15lb db's x 50reps
1km: 3:49.8.....1:54.9avg / 22spm
Dumbell Lying Tri Ext: 15lb db's x 50reps
1km: 3:49.7.....1:54.9avg / 22spm
Dumbell Wrist curl: 15lb db's x 20,10,10,10
Supersetted with: Dumbell Rev Wrist Curl: 15lb db's x 20,10,10,10
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PostSubject: Re: Peter Skene - Pleasure or Pain?   Sun Jan 03, 2010 12:57 pm

Sunday

AM: Dragonboat session, today I brought down 2 former world class scullers (rowers) to have a go. Hope they liked it....both 6'4 plus.....big units. One of them was in the Aussie Olympic Team in the 8x. These guys should have good potential Cool

PM: Indoor Rowing session

40mins: 10210m........1:57.4avg / 20spm

Then 1 set of 10 pushups. The pushup position is a very vulnerable one for my wrist so I have to take these slow.
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PostSubject: Erg + Weights alternates   Mon Jan 04, 2010 12:00 pm

This arvos session

Indoor Rowing Alternating with weights

2km: 7:45.5.....1:56.4avg / 21spm
Dumbell Bench Press: 25lb db's x 50reps
Dumbell Bent over Rows: 25lb db's x 50reps
2kM: 7:45.6.....1:56.4avg / 21spm
Dumbell Squats: 25lb db's x 50reps
Dumbell Clean/Press: 25lb db's x 25reps
Giant Set: Side laterals/Front raise/ bent over rear laterals: 15lb db's x 25,25,25
2km: 7:35.6.....1:53.9avg / 22spm
Dumbell Curl: 25lb db's x 25,25reps
Supersetted with:
Lying Tricep Ext: 25lb db's 25,25reps
2km: 7:45.5.....1:56.4avg / 21spm
Wrist Curls: 25lb db's x 50,25,25
Supersetted with:
Rev Wrist Curls: 25lb db's 25,15,15
1 set of pushups: 15 slow reps

Earlier Today:
Paramount Machine Calf Press: 18kg x 50,50,50 (30 sec rest)


Total of 8km erg
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PostSubject: Possible???   Tue Jan 05, 2010 3:42 pm

Merry Christmas and Happy new year.

Reading your enteries and it must suck to have that wrist injury. I just hope and pray that you don't need the surgery.

I just have a question from your last session.

How are you able to cut 10 seconds off your third 2km indoor rowing after having done

2km: 7:45.5.....1:56.4avg / 21spm
Dumbell Bench Press: 25lb db's x 50reps
Dumbell Bent over Rows: 25lb db's x 50reps
2kM: 7:45.6.....1:56.4avg / 21spm
Dumbell Squats: 25lb db's x 50reps
Dumbell Clean/Press: 25lb db's x 25reps
Giant Set: Side laterals/Front raise/ bent over rear laterals: 15lb db's x 25,25,25

Especially after squats, clean/press and that giant set???? scratch

i am finding it hard to increase the reps of my exercises that are later in my circuit training, which is why i am moving things around.

I am now able to do a couple extra reps in the exercises that i want to increase.

So do you purpously keep a high average to not burn out by the 3rd and 4th 2km??? or do you just try to improve on what you did the last two???
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PostSubject: Re: Peter Skene - Pleasure or Pain?   Tue Jan 05, 2010 5:31 pm

Hi Cristian, welcomeback and happy new year to you too mate.

As for my workout, my indoor rowing work at the moment is quite light intensity compared to what Imused to when Im fit and healthy. I will be slowly building in pace over the next few months so the wrsit gets used to it.

Now, the reason for the speed up on the 3rd on was because I set up these rows online on Rowpro and some guy joined in on the 3rd one, he went a bit quicker than what I was meant to so I got sucked in and went faster also just to beat him Laughing
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PostSubject: Cycling + Weights   Tue Jan 05, 2010 5:52 pm

Went to Centennial Park this arvo for a 60min session.

5km WU (Ride there)

60:00 / 28.6km / AvgHR 154 MaxHR162 / Avg Cadence 99

http://connect.garmin.com/activity/21729805

5km CD (Ride home

Hot and windy made it a tough workout, I was drained my the end of it.

Chilled out at home for a fe hours ansd then did some weights:

Seated Knee ups: 1 x 100reps
Decline Situps: 1 knotch down: 1 x 100reps
Dumbell Side Bends: 35lb db x 75reps (both sides)
Dumbell Preacher Curl (Vertical): 15lb db x 25,25,25,25
Supersetted with-
Dumbell Overhead Tri Ext: 15lb db x 25,25,25,25
Rev Wrist Curl: 15lb db x 30,20,15
Wrsit Curl: 15lb db x 50,30,20
Pushups: 3 x 10reps (30 sec rest)
Chinups: Just hang postion....Tabata (8 x 20sec on/10 sec off)
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PostSubject: SURF SKI + DRAGONBOAT   Wed Jan 06, 2010 5:51 pm

Went for a paddle in the harbour this morning.

10km: 1hr 10mins approx......approx 9km/hr........forgot my bloody GPs today! Evil or Very Mad

Steady session, felt better than last Saturday in my first session back. Smile

PM: Dragonboat session.

Base work around the bay for two laps, then some race pace stuff. All good, my shoulders werent burning as much as the last few sessions. Must be getting my conditioning back.

I Brought down another new potential recruit, Sam. He did really well keeping up with the work around the bay for his first time!
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PostSubject: Full Body Weights Session   Thu Jan 07, 2010 8:34 pm

Full Body Weights Session (Midnight after work)

Its now 2:25am and I finished work at midnight and went to the gym with a mate.....Rob. He wants to get n shape and he is also interested to come down and give dragonboating a try, hes another 6 foot +er Very Happy

Now, Im not pullin my own chain here but its some ungodly hour and I can still make 5 MINUTES of time to log my training entry!!!! Yes, only a few minutes!

No excuses, for those of you you do make time, I take my hat off to you, well done for takin on the challenge and dedicating yourself personally and to yr team mates.

We all need to get our fucken asses into gear, every day that I log on here at times like this and see that I am one of the only people.....along with only a few others, it makes me wonder Idea

Wake up - for those of you who are registered on this forum and log nothing!.....your letting both yrself and yr team mates down. Sad

Anyway, this is what I got done in my session:

Superset Barbell squats: 50kg x 25,25,25,25
with Lying Leg curl: 40lb x 25,25,25,25

Superset Wide grip lat pulldowns: 50kg x 25,25,25,25
with Barbell bench press: 40kg x 25,25,25,25

Superset Smith machine standing calf raise: 30kg x 25,25,25,25
with Dumbell Clean/Press: 10kg db's x 25,25,25,25

Superset Barbell Curl: 25kg x 25,25,25,25
with tricep push down: 25kg x 25,25,25,25

Continuous squeezing of stress ball for 15mins
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