CITY DRAGONS ROAD TO MACAU

Daily training diary for paddlers of City Dragons Dragonboat club.
 
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 Mariano's Routines!!!!AKA GOLDEN

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Mariano



Posts : 3
Join date : 2009-11-13

PostSubject: Mariano's Routines!!!!AKA GOLDEN   Tue Nov 17, 2009 3:07 pm

hey guys

Monday 15th
6.00am Moster Mass protein shake 600ml with water, egg roll, apple, 400ml oragnge juice


Lunch Chicken ceaser wrap with patatos , vanilla ice cream , apple or banana, powerade

pre protein shake /Gym
Barbell bench press 3sets/8-10 reps 20 sec rest 60kg
dumbbell flye 3sets/8-10 rep 20sec rest 12kg
barbell bent over row 3sets/8-10reps 60sec rest 30kg
dumbbell shoulder 2 sets 8-10 reps 15kg
dumbbell biceps curl 2 sets 8-10reps 15kg
push ups 3 sets 20 reps
protein shake , rice with chicken brestand salad, bread 500ml orange juice

cheers
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Mariano



Posts : 3
Join date : 2009-11-13

PostSubject: Re: Mariano's Routines!!!!AKA GOLDEN   Tue Nov 17, 2009 3:46 pm

hi agen

tueday 17
6.00am protien shake , ham cheese letters roll ,coffee

Lunch , Rice with chicken snitzel with apple juice 500ml and yogurt


pre protein shake/ Gym
French press 2 sets 10-12 reps 30kg
hammer curls 2sets 10-12 reps 15kg
lat pulldown 2 sets 10-12 reps 50kg
cable seated low row 2 set 10-12 reps 40kg
dips 2 sets 10-12 reps with 10kg bumbbell
bumbbell press 2 sets 10-15 20kg
protien shake / lasangnia with salad 500ml apple jiuce
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Peter Skene
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Posts : 134
Join date : 2009-11-10

PostSubject: Re: Mariano's Routines!!!!AKA GOLDEN   Tue Nov 17, 2009 5:30 pm

Dont let Coach Ryan hear about your high weight/low rep routines.....he will smack yr bot bot if you dont hit the higher reps....Min 20.....DO YOu HEAR ME!!!! Razz
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Erik Kohnenkampf



Posts : 16
Join date : 2009-11-19
Location : Solomon Islands

PostSubject: Re: Mariano's Routines!!!!AKA GOLDEN   Tue Nov 24, 2009 8:10 am

Hey bro how are you.....training hard Basketball culiar culiar dont forget keep it up
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Peter Skene
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Posts : 134
Join date : 2009-11-10

PostSubject: Re: Mariano's Routines!!!!AKA GOLDEN   Sat Jan 23, 2010 6:46 am

Back in the boat, back to business GOLDEN CHILD!!!! cheers
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