CITY DRAGONS ROAD TO MACAU

Daily training diary for paddlers of City Dragons Dragonboat club.
 
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Peter Skene
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PostSubject: Re: FISH madness   Wed Dec 30, 2009 11:12 pm

You might have been in pain but great job on the boat mate, we gonna make a good pair in the engine room Cool
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Thu Dec 31, 2009 2:33 am

Oh man, you don't want to know how I feel today. This is my smile to express it clown .
Feel like biggest joke. I can even kill a fly. But that's the way mate, like you said engine room will be
supercharged V8.
Nice work Pet yesterday, it's motivation to have you on the boat, you know extra push is always good a team competiton with second boat is sweet Basketball
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Mon Jan 04, 2010 3:45 am

Hello BIG BOYZ,

I'm back from road trip to Tamworh, nice place and with some water as well sometimes.
I have my first gym training today for this year and can't wait.
Update will be soon here, miss you brothers c u on Wednesday
affraid
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Peter Skene
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PostSubject: Re: FISH madness   Mon Jan 04, 2010 7:59 am

Hope you had a great road trip Pete santa

Welcome back, time we all started hunting for some more new recruits, lets load up this team to hilt with mean machines!!!!!

You know any more potential leathal weapons?
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FISH

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Location : Sydney

PostSubject: Re: FISH madness   Mon Jan 04, 2010 8:08 am

It was fun, check some videos on FB, Jiri said, he has this power from paddling, hahahahaha.

I'm looking around, but what looks like to me, those guys have muscles but no power, you know some sort of Midnight Cowboys, hehehehehe

Laughing
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FISH

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Location : Sydney

PostSubject: Re: FISH madness   Tue Jan 05, 2010 2:54 am

Monday 04.01.10
I felt a bit tired all day but I went there anyway, belive I do this for a good thing. Am I right boys?


Bench press:
1 x 60kg x20
1 x 80kg x14
1 x 90kg x10
3 x 80kg x12
1 x 60kg till I can, hu haaaa

Bench press angle lifted for upper part of chest
6 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
5 x 20kg each hand x12
1 x 14kg each hand x16
1 x 12kg each hand till I can lift it

4 x 18kg each hand hammer style

Rope pull up for biceps
1 x 28kg x 12
2 x 23kg x 16
1 x 16kg x 20
1 x 12kg till my arms blow away, sweet feeling,like no arms at all

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

3 sets of push-ups till I can


protein shake

walk home 6km

And please don't ask me how I feel today Evil or Very Mad
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Peter Skene
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PostSubject: Re: FISH madness   Tue Jan 05, 2010 4:21 am

YOU ARE 100% RIGHT!!!.....hey get on to yr buddies about logging their training....they have alot of experince and will be good to get their methods of training on paper to teach everyone!!!

You are going great guns mate, keep it up, if you wanna win, training becomes a business, no fun here mate....but when we win, we gonna have a big party with lots of smiles....and a holiday in Macau Very Happy
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Tue Jan 05, 2010 4:39 am

Hey buddy, indeed,
I spoke with Jiri and sent him a link for log in. He do lot's of trainings like gym and lots of swimming as well.

Just figure out, if I feel to do nothing I can push my self in any train harder and herder even I don't want to.
I call that business, not the funny people try to lose the weight in 3 weeks before summer time will hit a beach scratch
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Tue Jan 12, 2010 4:02 am

Thursday 7.1.2010
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

pull-up machine
5 x 80Kg x 12
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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Wed Jan 13, 2010 3:03 am

Something Fishie here

As you can see, I'm chaging a bit sessions. From mid reps to more reps with same or a bit more weight. Which surprised me, looks like I'm geting stronger more and more.

Tuesday 12.01.2010

Biceps
3 x 22kg each hand x10
2 x 20kg each hand x12
straight after
1 x 14kg each hand till I can lift it
straight after
1 x 12kg each hand till I can lift it


5 x 18kg each hand hammer style

Rope pull up for biceps
1 x 26kg x 15
2 x 23kg x 16
1 x 18kg x 20
1 x 16kg till my arms blow away, sweet feeling,like no arms at all

Triceps
5 x 38kg x15 straight bar pulling down
5 x 28.5kg x15 rope pushing from behind the head
5 x 8.5kg x12 single rope each hand


Bench press:
1 x 60kg x20
4 x 80kg x14
1 x 60kg till I can

Bench press angle lifted for upper part of chest
5 x 60Kg x12

And my favorite ABS
5 x 20 sit-up machine with some weight

and medi balloon some touching to kill them

Thank you and see you today What a Face

walk home 6km
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FISH

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Age : 38
Location : Sydney

PostSubject: Pro Performance   Fri Jan 15, 2010 2:49 am

G'Day guns,

I went to the PET Shop a did some shopping for the fish, I have mine and I'm not afraid to use it Twisted Evil

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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Fri Jan 15, 2010 3:09 am

Thursday 14.1.2010
Gym training - shoulders and back

Morning Protein 0,5l and 15ml FLAX SEED OIL with H2O

Shoulders sit straight bench pull up bar
1 x 60Kg x 18
4 x 80Kg x 12
1 x 60Kg x as much I can lift it was around 14 I reckon =)

pull single cable with straight arm to the side for midle shoulder part
5 x 8.5Kg x 12

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

20Kg weight pull straight arms in front
5 x 15

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

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

pull-up machine
5 x 60Kg x 12

And my favorite ABS
5 x 20 sit-up machine with some weight

Protein with H2O and tea spoon of LEUCINE (TNT)
BTW: those LOW CARB things are really ugly
Chicken with BBQ sauce and rice and vegetable.

Walk home 6km
and
GOOD NIGHT kids
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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Tue Jan 19, 2010 7:25 am

Monday 18.1.2010

I had a Cristian with me,and he did amazing job. I saw his anger and will to do some hard work. Very happy with his result and enthusiasm.

This is a copy of his email from today:
I am so sore today that I can barely type more than a few words and I have to stop and take a rest, ohh yeah and my muscles keep twitching involuntarily when I try to do something with them, like type, pick up my water bottle open a door etc., I slept like a baby though lol. I could barely lift my self out of bed this morning.

Nice job Cris !!!!

Bench press:
1 x 60kg x20
1 x 80kg x14
1 x 100kg x10
2 x 80kg x14
1 x 60kg till I can, hu haaaa

Bench press 45 angle for upper part of chest
5 x 60Kg x12

90 angle bench with rope
4 x 18kg each side x12 for middle cheast
4 x 12.5kg each side x10 for lower part of the chest

Biceps
5 x 20kg each hand x12
1 x 12kg each hand x till I can lift it

4 x 18kg each hand hammer style

Rope pull up for biceps
4 x 23kg x 20

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


ABS
5 x 20 sit-up machine with some weight

protein shake

walk home 6km
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Thu Jan 21, 2010 5:33 am

Wednesday 20/01/2010

Before water training tried ERG thing again, with easy 3 x 1min.
First L (stronger side) 232m
Second x L (stronger side) 250m
Third x R (Weak side) 232m

Then water training was good, some timing needs to be done,but all nice. Felt a bit tired after, but sewwt feeling.

Dinnes was in KOPITIAM restaurant, think I had a beef, cat
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Fri Jan 22, 2010 4:19 am

Thursday 22.1.2010
Gym training - shoulders and back

Morning Protein 0,5l with H2O

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

Shoulders sit straight bench pull up bar infornt the head
5 x 60Kg x 12

20Kg weight pull straight arms in front
5 x 14

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 14Kg each x 12

Lifting shoulders with weight in each hend
4 x 20Kg each hand x 50

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

pull-up machine
5 x 80Kg x 12

Had a protein mix with leucine and walk home 6km
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Mon Jan 25, 2010 8:09 am

Hello Boyz,

Just little update from last weekend.

I did NSW Time trial at 9.40am on Saturday. I had funny feeleing and was afraid about my shoulder. It wasn't good but not to bad eather. Had a pain for less then hour after 2min time trial.We think it's from that hardcore pull on the start. Anyway I did 474m in 2min. My shoulder is recover.

Going to gym today after work, next update will be tomorrow or Wednesday. Changing gym excercise to lighter weights and more reps.
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Thu Jan 28, 2010 3:05 am

Monday 25.01.2010
Chest and arms

Bench press:
1 x 60kg x20
4 x 80kg x14
1 x 60kg till I can, hu haaaa

Bench press 45 angle for upper part of chest
5 x 60Kg x12

90 angle bench with rope
4 x 15kg each side x16 for middle cheast
4 x 12.5kg each side x12 for lower part of the chest

Biceps
5 x 20kg each hand x12
2 x 12kg each hand x till I can lift it

5 x 18kg each hand hammer style

Rope pull up for biceps
5 x 23kg x 20

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


ABS
5 x 30 sit-up machine with some weight

protein shake

walk home 6km
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FISH

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

PostSubject: Re: FISH madness   Fri Jan 29, 2010 8:17 am

Thursday 28.1.2010
Gym training - shoulders and back

Morning Protein 0,5l and 15ml FLAX SEED OIL with H2O

Shoulders sit straight bench pull up bar behind the head
5 x 60Kg x 20

Shoulders sit straight bench pull up bar infornt the head
5 x 60Kg x 15

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

20Kg weight lift straight arms in front
5 x 15

Trapezius single weight bars lift at the sides
5 x 14Kg each x 14

Pull up bar for mid back muscles
5 x 55Kg x 20

And my favorite ABS
4 x 30
1 x 50 sit-up machine with some weight

Protein with H2O and tea spoon of LEUCINE (TNT)
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Tue Feb 02, 2010 2:49 am

Monday 1/2/2010

And I went a bit nuts, I love the feeling when my arms are like 50kg hoho

Bench press:
1 x 60kg x20
5 x 80kg x18
1 x 60kg till I can, hu haaaa
1 x 60kg x 20

Bench press 45 angle for upper part of chest
5 x 60Kg x15

90 angle bench with rope
4 x 18kg each side x14 for middle cheast
4 x 10kg each side x14 for lower part of the chest

Biceps
5 x 20kg each hand x12
1 x 14kg each hand x till I can lift it
1 x 12kg each hand x till I can lift it - kill the bastards

5 x 18kg each hand hammer style

Rope pull up for biceps
4 x 23kg x 20
1 x 21kg x 20
1 x 18kg x 15
1 x 12kg x 25

Triceps
4 x 38kg x12 straight bar pulling down

Did 4 sets of push-ups till I was able lift my self


ABS
5 x 30 sit-up machine with some weight

all exercises with short break, maximum 1:30min
protein shake
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Tue Feb 09, 2010 4:01 am

Monday 09.02.10
Feel a bit flet out from Sunday, huf nice feeleing

Bench press:
1 x 60kg x20
1 x 60kg x18
1 x 80kg x14
3 x 60kg x16

Bench press angle lifted for upper part of chest
5 x 60Kg x16

Biceps
5 x 20kg each hand x12
1 x 14kg each hand x16
1 x 12kg each hand till I can lift it


Rope pull up for biceps
3 x 23kg x 20
2 x 21kg x 20

Triceps
5 x 38kg x12 straight bar pulling down
5 x 8.5kg x10 single rope each hand

3 sets of push-ups till I can

My ABS rampage (all with 1 min rest between)
3 x 30
1 x 40
1 x 50
1 x 30
Rest in Peace my ABS Twisted Evil

protein shake

walk home 6km
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FISH

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Age : 38
Location : Sydney

PostSubject: Home training   Fri Feb 12, 2010 3:05 am

Thursday 11/02/2010 at 9pm

OK I tried something different this time and it hurt as well Crying or Very sad

Just did easy sets in living room, only push-ups and sit-ups sets

30 x push-ups and 50 sit-ups
1 min rest
30 x push-ups and 50 sit-ups
1 min rest
30 x push-ups and 50 sit-ups
1 min rest
30 x push-ups and 50 sit-ups
1 min rest
30 x push-ups and 80 sit-ups
looks easy but I felt it =)

And then if you know those colored rubbers for excercise

Was on my knees and had this rubber under the legs and did some pull-ups like in butterfly style
5 x 30 times with around 30 sec rest between
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Thu Feb 18, 2010 8:02 am

Monday 15.02.10

Bench press:
1 x 60kg x20
4 x 80kg x16
1 x 60kg till I can, hu haaaa

Bench press angle lifted for upper part of chest
5 x 60Kg x16

Chest chair
5 x 21.5kg each side x14 for middle cheast
5 x 12kg each side x14 for lower part of the chest

and

with light weights 5kg each hand excercise for sholders
4 x 20

Biceps
5 x 20kg each hand x14
2 x 14kg each hand x16
1 x 12kg each hand till I can lift it

Rope pull up for biceps
5 x 23.5kg x 20
1 x 12kg till my arms blow

Triceps
4 x 38kg x14 straight bar pulling down
1 x 41kg x12 straight bar pulling down
1 x 43kg x12 straight bar pulling down
1 x 48.5kg x10 straight bar pulling down

5 x 28.5kg x12 rope pushing from behind the head

3 sets of push-ups till I can

protein shake

walk home 6km
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Wed Feb 24, 2010 5:42 am

Monday 22.02.10

I felt tired after Sunday NSW training but I went to do my monday gym and I'm happy for that, on the other hand I can't move, hahaha

Bench press:
1 x 60kg x25
4 x 80kg x15
1 x 60kg till I can, hu haaaa

Bench press angle lifted for upper part of chest
5 x 60Kg x14

Chest chair
4 x 17.5kg each side x14 for middle cheast
4 x 12kg each side x14 for lower part of the chest
4 x 10kg from bottom to top pull-up with straight arms


Biceps
5 x 20kg each hand x12
2 x 14kg each hand x20

Hammer style
5 x 18kg each hand x10

Arnold biceps style: hanging arm down and lift only fore-arm hehehe
4 x 14kg each hand x12

Rope pull up for biceps
5 x 21.5kg x 20
1 x 12kg till my arms blow

Triceps
1 x 38kg x14 straight bar pulling down
2 x 48.5kg x12 straight bar pulling down
2 x 45kg x12 straight bar pulling down

5 x 28.5kg x12 rope pushing from behind the head

single arm bar for triceps, pull-down
5 x 8.5kg x10

2 sets of push-ups till I can

ABS murder
5 sets with 7.5kg extra weight: 30,30,30,40,60 = FUCK ME affraid


protein shake and 300g rump steak in Shakespeare Hotel

walk home 6km
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FISH

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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Wed Mar 03, 2010 6:19 am

Tuesday 02.03.10

I did with Miro long session which end-up very painful today, can wait for water training
Gym training - all around

20Kg weight pull straight arms in front
4 x 16

Push cable with single straight arm above the head
1 x 20kg X 20
4 x 25Kg x 12
1 x 20Kg x 16

Push-up bar for sholders
1 x 40Kg x 16
4 x 60Kg x 12

pull cable with single straight arm to the side for back shoulder part
5 x 7.5Kg x 14

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

Bench press:
1 x 60kg x25
1 x 80kg x20
3 x 80kg x16
1 x 60kg till I can

Bench press angle lifted for upper part of chest
5 x 60Kg x14

Chest chair
4 x 17.5kg each side x14 for middle cheast
4 x 15kg each side x14 for lower part of the chest

Biceps
3 x 20kg each hand x12
2 x 18kg each hand x12
2 x 14kg each hand x20

Triceps
4 x 43kg x12 straight bar pulling down

4 x 28.5kg x12 rope pushing from behind the head

single arm bar for triceps, pull-down
5 x 8.5kg x10

3 sets of push-ups till I can

ABS murder
5 sets with 7.5kg extra weight: 30,30,30,50,80 affraid


protein shake

and

walk home 6km[/quote]
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Age : 38
Location : Sydney

PostSubject: Re: FISH madness   Fri Mar 05, 2010 6:46 am

[quote="FISH"]Thursday 04.03.10

My favorite Livingroom gym

I used rubber stripe for excercise

biceps pull-up
5 sets x 50 reps with almost full power

lifting arms for sholders and back muscles
6 set x 30 reps with almost full power
between sets
20 push-ups and 30 second tesr between
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