Let the journey to glory begin!

No pain , no gain!

You dont get big muscles sittin on the lounge watchin Foxtel Miguel

May be hes is finishing his theory sesions National Geographic

Work-out for today
Pre-workout shake/drink

Barbell push press (standing)
40Kg 15 reps x 5 sets 45sec rest in between
Rest 2 minutes
Barbell Rows
55kg 15 reps x 5 sets 30sec rest in between
Rest 3 minutes
Push ups
5 sets of 20 rest 30 sec in between
Rest 5 minutes

Run
3 Km to warm up
5 sets of 80m up hill sprints 1min rest in between
Aprox. 70 degrees angle hill
1- 22.75sec
2- 22.18sec
3- 21.56sec
4- 20.18sec
5- 20.00sec
Run back 3 km

Stretch, I had a after work-out drink and protein shake.

Thank you

Todays work-out

Pre-workout suplement drink

Dragon Boat Racing Training 9:30am to 11:00am
Level 2 and stroke correction, technique.

Protein shake then City Dragons BBQ.

Thanks

Today`s work-out
Did not feel 100% energetic today

Warm up 1min x 3 (30sec rest between) shadow boxing with 7kg hand-weights
2min rest
30kg Barbell up-right deltoids 15 rep x 5sets 30sec rest in between
2 min rest
45kg Barbell row 15 rep x 5sets 30sec rest in between
2min rest
Push ups 20 reps x 5sets 30sec rest in between
5 min rest
Run 6km as fast as possible

Had a protein shake

Thank you

Keep up the good work Miguel, lead by example and show the youngsters how its done

Good job Miguel, but double your rep range.

Ryan.

Will do coach, will do from the next work-out...

Thanks

Captais log, start date 18112009
Evening DBR training.

Excellent session as a men crew, much work to do but
very promising, with a few girly men on board but nothing I can`t handdle.

L2 and L3 session.

Thank you

Captain`s log

Start date 19112009

Today I asked my daughter to train with me for a bit of motivation

3 Km to warm up
Incline push ups 20 x 6 sets, alternating between both exercises
Incline pull-up shin-up bar 20 x 6 sets, rest 30 sec in between reps
5 min rest
3 sets of 80m up hill sprints 1min rest in between, Aprox. 70 degrees angle hill
1- 20.63sec
2- 19.56sec
3- 17.91sec
Run back 1.5 km

Thank you

Hey Comando,

Where is a 70 degrees angle hill? Are you running in Blue Mountains?

hahahahahahah.... I wish I was there running right now!
Is a little hill in leichhardt next to the tigers stadium, is a run for men you know what I mean, not for girly men

Captain`s log
start date 20112009

In extremely heat conditions
Run 6km to DBR training
Did L2-L3-L4 with anchor

I enjoyed it

Thank you

RUN FOREST RUN

Captain`s log
Start date 22112009

Another hot day!!!

DBR training went but I could not stay.
Instead I did some weight training outside (back yard) my house :

Dead lifts 60kg 30 x 5 sets 30sec rest
2 min rest
Push press 40kg 20 x 5 sets 30sec rest
It was very hot after that, too hot and wet!

I had Protein shake.

Thank you

captain`s log
start date 25112009
1426hrs I just finished a good wor-out

30min before work-out suplement drink
also during work-out suplement drink

Barbell Dead lifts 65kg and Push press 35kg
alternating sets between excercises
30sec rest between sets
20 x 5 dead lifts 20 x 5 push press
rest 10 min
Run 6km to get a tan

Protein shake

Afternoon training

Pre work out suplements
1900hrs DBR training
Good intencity
protein shake

night work out

Lots of sex with an Italian and Venezuelan chiks

Thank you

Diggin the work yr doin on the deadlifting and push presses...good compound movements Miguel!!
Now, you say these sexual creatures were chicks?? .....you sure???

Captain`s log
start date 02122009
1419hrs

Just fininshed a monster work-out

35min before work out a
pre work-out shake also during.

Barbell Row 60kg and Push Press 35kg
alternating between them, 30sec rest
20rep x 5sets each.

Then Plyometrics Workouts - Half Knee Tuck Jumps
30reps x 5sets

I feel like crap right now, I just remember I have water training toninght, SHIT!

Protein Shake to recover.

Thanks

Hey Miguel
try running here you girly man just kidding buddy ...doing very well keep it up...Loving the speedos

Captain`s log
Start date 05122009
1430hrs
My daughter as my PT today

pre work-out shake 35min before.

Barbell dead-lifts 70kg
15 reps x 5sets

Barbell Arm Curls 32kg
15 reps x 5 sets

As usual I alternate between exercise (one of each)
I rest 45sec in between

Rest 3 min

Dips (triceps)
25rep x 5set I do full rage of motion
30sec rest in between

Rest 10min

Run 1.5km
Sprint up hill (80m)
5 times rest 1 min
run back 1.5km

Protein shake after work out

Thank you

How u doing big man.

What happened on Sunday, we had nice and full of pain training after it.

Remember

No pain , no gain!

Time to pull yr finger out bro....lets go cycling together to gt yr fitness up!!!!, Im not too fit at the moment so we can stay together round centennial park....no excuses motherfucker!!!

Captain`s log
start date 29122009

I have not been logging in not because I have not done anything just being lazy.

I have a shoulder injury bordering me a lot, I have been seeing a physio,
I had to change my training program, I’m getting there.

Sunday 27th of December
I run from my place in Leichhardt to Roselands about 12 km in 01:04min of up hills all the way with a back pack, I did enjoy it very much.

Today I rode my bike to centenial park to meet Peter Skene we did a couple of laps around the park, as usual Peter said he was injured so he will take it easy "BULLSHIT" he didn`t hahahah... He went hard all the way, I did in total 52km.

Thank you

We need to get more guys on the band wagon and form our own mini PELETON around Centennial Park