| FISH madness | |
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FISH
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: 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 chair4 x 17.5kg each side x10 for middle cheast 4 x 12kg each side x10 for lower part of the chest Biceps4 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 Triceps4 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 armsSpinning 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 | |
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ryancha
Posts : 15 Join date : 2009-11-11
| Subject: 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
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: Re: FISH madness Fri Nov 13, 2009 6:29 am | |
| I'll try it, that can be fun | |
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Peter Skene Admin
Posts : 134 Join date : 2009-11-10
| Subject: 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 | |
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FISH
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: 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
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: 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
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: 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 Admin
Posts : 134 Join date : 2009-11-10
| Subject: Re: FISH madness Sat Nov 21, 2009 5:50 am | |
| WTF??? No squats or deadlifts or cleans? are you are man or a mouse??? 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 | |
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Peter Skene Admin
Posts : 134 Join date : 2009-11-10
| Subject: 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
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: 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
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: 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 | |
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FISH
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: 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
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: 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
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: 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 | |
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FISH
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: 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 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 Admin
Posts : 134 Join date : 2009-11-10
| Subject: 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
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: 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 | |
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FISH
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: 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
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: 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 Admin
Posts : 134 Join date : 2009-11-10
| Subject: 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 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
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: Re: FISH madness Mon Dec 21, 2009 3:24 am | |
| Yeh I know, forget about that 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 | |
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Peter Skene Admin
Posts : 134 Join date : 2009-11-10
| Subject: 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
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: 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
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: Re: FISH madness Tue Dec 22, 2009 2:48 am | |
| Thankx Pet, I told you, I'm not here for "fun" but serious thing | |
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FISH
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
| Subject: 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 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. | |
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