CITY DRAGONS ROAD TO MACAU

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FISH

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

PostSubject: FISH madness   Fri Nov 13, 2009 3:50 am

Ok this is my Thursday fun after work:

Bench press:
1 x 60kg x16
2 x 80kg x12
2 x 100kg x8
1 x 80kg x10
1 x 60kg x10

Chest chair
4 x 17.5kg each side x10 for middle cheast
4 x 12kg each side x10 for lower part of the chest

Biceps
4 x 20kg each hand x10
1 x 16kg each hand x10
1 x 12kg each hand till I can lift it, hu haa

4 x 18kg each hand in 90 degrees

4x 21kg bar holding from top

Triceps
4 x 38kg x10 straight bar pulling down
4 x 28.5kg x10 rope pushing from behind the head
4 x 8.5kg x8 single rope each hand

arms
Spinning machine for arms for 15 minutes 32 - 35rpm
cool down 2 min with no power.

stratching and protein shake for big boyz

walk home 6km and eat light meal
breakfast protein shake
Twisted Evil
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ryancha



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Join date : 2009-11-11

PostSubject: Re: FISH madness   Fri Nov 13, 2009 6:15 am

Looks good Peter, now I want you to double the reps and adjust the weight to cater for this. Minimum 20 reps per exercise.

Ryan.
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Fri Nov 13, 2009 6:29 am

I'll try it, that can be fun Very Happy
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Peter Skene
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PostSubject: Re: FISH madness   Fri Nov 13, 2009 6:33 am

What sort of rest are you taking between sets Pete? Keep it short at about 1 minute...OOH YEAH, burn baby burn Cool
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FISH

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

PostSubject: Re: FISH madness   Fri Nov 13, 2009 6:42 am

Yes it is usually around 1 to 1 and half minute.
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FISH

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

PostSubject: Monday pleaseure   Wed Nov 18, 2009 5:11 am

Monday 16.11.09
Gym training - shoulders and back

Morning Protein 0,5l with H2O
Front Shoulders sit bench pull up
1 x 40Kg x 20
1 x 60Kg x 12
3 x 80Kg x 10
1 x 60Kg x 12
1 x 50Kg x 12

Shoulders sit straight bench pull up cables
3 x 50Kg x 10
2 x 40Kg x 10
1 x 30Kg till I can lift it. usually between 12 to 18 times

pull cable with single straight arm to the side
5 x 8Kg x 12

pull cable with single straight arm to the side for back shoulder part
5 x 8Kg x 12

Straight arms in front of the body pull up
4 x 11Kg x 12

Trapezius single bars lift at the sides
4 x 16Kg each x 12

Lifting shoulders with weight in each hend
3 x 20Kg each x 20
1 x 20Kg each x 30
1 x 20Kg Each x 50

pull-up Bench with your midle back muscles
3 x 55Kg x 15
1 x 55Kg x 20

pull-up siting banch for back muscles
Vertical grip
4 x 80Kg x 12
Horizontal grip
4 x 80Kg x 12

Pull-Up bench
4 x 60Kg x 15

rest between was around 1 min
Stretching for 15min
Protein shake 0,5l with h2o ugly vanila flavour
6Km walk home


Last edited by FISH on Fri Nov 20, 2009 3:36 am; edited 1 time in total
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FISH

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

PostSubject: Re: FISH madness   Fri Nov 20, 2009 3:35 am

Thursday 19.11.09

Bench press:
1 x 60kg x20
2 x 80kg x12
2 x 90kg x12
1 x 80kg x12
1 x 60kg x12 15sec brea and x8

Bench press lifted
5 x 60Kg x12

Chest chair
4 x 21.5kg each side x10 for middle cheast
4 x 12kg each side x10 for lower part of the chest

Biceps
5 x 20kg each hand x10
1 x 14kg each hand x10
1 x 12kg each hand till I can lift it

4 x 18kg each hand in 90 degrees

French Bench for Biceps
4 x 25Kg till I can lift it break between 30sec

Triceps
4 x 38kg x12 straight bar pulling down
4 x 28.5kg x12 rope pushing from behind the head
4 x 8.5kg x10 single rope each hand

3 sets of push-ups till I can lift

arms
Spinning machine for arms for 10 minutes 68 - 72rpm
cool down 2 min with no power.

stratching and protein shake for big boyz

walk home 6km and eat light meal
breakfast protein shake
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Peter Skene
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PostSubject: Re: FISH madness   Sat Nov 21, 2009 5:50 am

WTF??? No squats or deadlifts or cleans? are you are man or a mouse??? cheers Sqauats and deadlifts stimulate the whole body and central nervous system, creating a flow on effect makng yr whole body respond better. They also are the most taxing of excercises which is what we all need to become world champions Cool
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Peter Skene
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PostSubject: Re: FISH madness   Mon Nov 23, 2009 11:19 am

Even if you only put say....10kg on each side and go for very high reps eg 50-100 and use total control in yr technique???
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FISH

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

PostSubject: Re: FISH madness   Mon Nov 23, 2009 11:23 am

Even if I doing it just by my self without any weight. May be I'll need a help with it and try different technique to try
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FISH

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

PostSubject: Re: FISH madness   Tue Nov 24, 2009 9:25 am

Monday 24.11.09
Gym training - shoulders and back

Morning Protein 0,5l with H2O

Shoulders sit straight bench pull up cables
5 x 50Kg x 10
3 x 40Kg x 10
1 x 30Kg till I can lift it, it was 20 times

20Kg weight pull straight arms in front
5 x 12

pull cable with single straight arm to the side for midle shoulder part
5 x 8Kg x 12

Trapezius single weight bars lift at the sides
4 x 16Kg each x 12

Lifting shoulders with weight in each hend
4 x 20Kg each x 30
1 x 20Kg each x 50
1 x 20Kg Each x 80

pull-up bar up to the chin
5 x 30Kg x 12

pull-beck Bench with your midle back muscles
5 x 55Kg x 15

pull-beck siting banch for back muscles
Vertical grip
5 x 80Kg x 12
Horizontal grip
5 x 80Kg x 12

arms
Spinning machine for arms for 20 minutes 58 - 72rpm
cool down 2 min with no power.

rest between was around 1 min
Stretching for 15min
Protein shake 0,5l with h2o bach with chocolate king
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FISH

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

PostSubject: Re: FISH madness   Tue Dec 08, 2009 3:27 am

Thursday 26.11.09

Bench press:
1 x 60kg x20
2 x 80kg x12
2 x 90kg x12
1 x 80kg x12
1 x 60kg x12 15sec brea and x8

Bench press lifted
5 x 60Kg x12

Chest chair
4 x 21.5kg each side x10 for middle cheast
4 x 12kg each side x10 for lower part of the chest

Biceps
5 x 20kg each hand x10
1 x 14kg each hand x10
1 x 12kg each hand till I can lift it

5 x 18kg each hand in 90 degrees


French Bench for Biceps
4 x 25Kg till I can lift it break between 30sec

Triceps
4 x 38kg x12 straight bar pulling down
4 x 28.5kg x12 rope pushing from behind the head
4 x 8.5kg x10 single rope each hand

3 sets of push-ups till I can lift



stratching and protein shake for big boyz

walk home 6km and eat light meal
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FISH

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

PostSubject: Re: FISH madness   Tue Dec 08, 2009 3:30 am

Monday 30.11.09

Gym training - shoulders and back

Morning Protein 0,5l with H2O
Front Shoulders sit bench pull up
1 x 40Kg x 20
1 x 60Kg x 12
3 x 80Kg x 10
1 x 60Kg x 12
1 x 50Kg x 12

Shoulders sit straight bench pull up cables
3 x 50Kg x 10
2 x 40Kg x 10
1 x 30Kg till I can lift it. usually between 12 to 18 times

pull cable with single straight arm to the side
5 x 8Kg x 12

pull cable with single straight arm to the side for back shoulder part
5 x 8Kg x 12

Straight arms in front of the body pull up
4 x 11Kg x 12

Trapezius single bars lift at the sides
4 x 16Kg each x 12

Lifting shoulders with weight in each hend
3 x 20Kg each x 20
1 x 20Kg each x 30
1 x 20Kg Each x 50

pull-up Bench with your midle back muscles
3 x 55Kg x 15
1 x 55Kg x 20

pull-up siting banch for back muscles
Vertical grip
4 x 80Kg x 12
Horizontal grip
4 x 80Kg x 12

Pull-Up bench
4 x 60Kg x 15

rest between was around 1 min
Stretching for 15min
Protein shake 0,5l with h2o
6Km walk home
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FISH

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

PostSubject: Re: FISH madness   Fri Dec 11, 2009 5:55 am

Thursday 10.12.09

Bench press:
1 x 60kg x20
2 x 80kg x12
1 x 95kg x8
1 x 80kg x12
1 x 60kg x16 15sec brea and x10

Bench press lifted for upper chest
5 x 60Kg x12

Chest chair
5 x 21.5kg each side x12 for middle cheast
5 x 12kg each side x10 for lower part of the chest

Biceps single bars
5 x 20kg each hand x12
1 x 16kg each hand x8
1 x 12kg each hand till I can lift it

5 x 18kg each hand wrist in 90 degrees

French Bench for Biceps
4 x 25Kg till I can lift it break between 30sec

Triceps
5 x 38kg x12 straight bar pulling down
5 x 28.5kg x12 rope pushing from behind the head
4 x 6.5kg x10 single rope each hand

3 sets of push-ups till I can lift

stratching and protein shake, I'm sick of it, ble

walk home 6km
breakfast protein shake afro
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Fri Dec 11, 2009 6:17 am

Hellooo,

I have a company Xmas party today, so I'm not attending traning. Sorry big boyz Basketball time to have a fun.

Tomorrow will be CD Xmas party without to much drinking Penrith at 6.30am is hard thing. Prepare milk and cookies

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Peter Skene
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PostSubject: Re: FISH madness   Fri Dec 11, 2009 6:25 am

hahaha, enjoy the xmas parties mate, I wont be able to make it as my sis is getting married this weekend and Im heading down the coast for it. Seeya on the water soon, although I will be the lame horse goin through the motions, no power strokes from me buddy!
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FISH

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

PostSubject: Re: FISH madness   Fri Dec 11, 2009 6:33 am

You have a fun as well m8, you don't need a power storkes. Yet Wink
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FISH

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

PostSubject: Re: FISH madness   Tue Dec 15, 2009 9:01 am

Monday 14.12.09
Gym training - shoulders and back

Morning Protein 0,5l with H2O

Shoulders sit straight bench pull up bar behind the head
1 x 60Kg x 12
1 x 80Kg x 8
3 x 60Kg x 12

Shoulders sit straight bench pull up bar infornt the head
5 x 60Kg x 14

20Kg weight pull straight arms in front
5 x 12

pull cable with single straight arm to the side for midle shoulder part
5 x 7.5Kg x 12

pull cable with single straight arm to the side for back shoulder part
5 x 7.5Kg x 12

Trapezius single weight bars lift at the sides
5 x 16Kg each x 12

Lifting shoulders with weight in each hend
5 x 20Kg each hand x 30

pull-beck siting banch for back muscles
Vertical grip
5 x 80Kg x 12
Horizontal grip
5 x 80Kg x 12

Abdorminals sit-ups with weights

5 x 15 rest 30sec between

rest between was around 30sec to 1min
Stretching for 15min
Protein shake 0,5l with h2o
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FISH

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

PostSubject: Re: FISH madness   Fri Dec 18, 2009 9:40 am

Thursday 17.12.09

Bench press:
1 x 60kg x20
5 x 80kg x12
1 x 60kg x12 15sec brea and x8

Bench press lifted
6 x 60Kg x12

Chest chair
4 x 21.5kg each side x12 for middle cheast
4 x 12kg each side x10 for lower part of the chest

Biceps
5 x 20kg each hand x10
1 x 14kg each hand x10
1 x 12kg each hand till I can lift it

4 x 18kg each hand hammer style

French Bench for Biceps
4 x 25Kg till I can lift it break between 30sec

Triceps
4 x 38kg x12 straight bar pulling down
4 x 28.5kg x12 rope pushing from behind the head
4 x 8.5kg x10 single rope each hand

3 sets of push-ups till I can


protein shake

walk home 6km and eat light meal but hot hot hot
breakfast protein shake
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Peter Skene
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PostSubject: Re: FISH madness   Fri Dec 18, 2009 2:25 pm

Pete, Pete, Pete,.......what happened to you log entry for Wednesday when you kicked ass in the beep test and then did a water session, come on man get with the program Cool

What did youget in the beep test? Have you done it before? How did it feel?

What did you do for the water session, intensity level etc etc......were you a hard man or soft like Miguel hahahaha
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Mon Dec 21, 2009 3:24 am

Yeh I know, forget about that Very Happy

I did beep test 10.7

And my time trial was 1:22.6 It surprised me a bit in good way. And made my happy day yesterday.

Alway hard man alway bro afro
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Peter Skene
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PostSubject: Re: FISH madness   Mon Dec 21, 2009 11:29 am

Awesome job in the time trial mate.....love ya work (TOP GUN!!!)
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FISH

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

PostSubject: Re: FISH madness   Tue Dec 22, 2009 2:46 am

Monday 22.12.09
Gym training - shoulders and back

Morning Protein 0,5l with H2O

Shoulders sit straight bench pull up bar behind the head
1 x 60Kg x 12
1 x 80Kg x 8
4 x 60Kg x 12

Shoulders sit straight bench pull up bar infornt the head
6 x 60Kg x 14

20Kg weight pull straight arms in front
5 x 12

pull cable with single straight arm to the side for midle shoulder part
5 x 7.5Kg x 12

pull cable with single straight arm to the side for back shoulder part
5 x 7.5Kg x 12

Trapezius single weight bars lift at the sides
5 x 16Kg each x 10

Lifting shoulders with weight in each hend
5 x 20Kg each hand x 30

pull-beck siting banch for back muscles
Vertical grip
5 x 80Kg x 12
Horizontal grip
5 x 80Kg x 12

pull-up bench, single arms
5 x 80Kg x 12

Abdorminals sit-ups with weights

5 x 15 rest 30sec between
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Tue Dec 22, 2009 2:48 am

Thankx Pet,

I told you, I'm not here for "fun" but serious thing Twisted Evil
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FISH

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

PostSubject: Re: FISH madness   Wed Dec 30, 2009 9:37 am

And here we go Xmas killer

Tuesday 29.12.09

Bench press:
1 x 60kg x20
1 x 80kg x12
1 x 90kg x12
1 x 100kg x10 felt realy good and full of power cheers
2 x 80kg x12

Bench press lifted
6 x 60Kg x12

Chest chair
5 x 21.5kg each side x12 for middle cheast
4 x 12kg each side x10 for lower part of the chest

Biceps
5 x 20kg each hand x12
1 x 14kg each hand till I can lift it

5 x 18kg each hand hammer style

French Bench for Biceps
4 x 25Kg till I can lift it break between 30sec

Biceps bar with upper handeling
4 x 20kg x 15

Triceps
4 x 38kg x12 straight bar pulling down
4 x 28.5kg x12 rope pushing from behind the head
4 x 8.5kg x10 single rope each hand

Nice session, Jiri was with me and did a good job as well. Wee will be in pain today on the boat.
geek lol!
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