Donny 2009

[donnydarkoIRL]

Not been updating this consistently at all!

Training hard the past 4 weeks.
Boxing reasonabvly well.


Yesterday.
9.00 am 4 mile run

1.00 pm Weights
Bicep Curl (EZ)
Preacher Curls
Seated Reclined Curls
Cable Curls

Seated calf Raises

Close grip & Hammer pullups

7.00 pm Shadowboxing
Sparring

[donnydarkoIRL]

Very Sore in the biceps....

5.30am A little Shadowboxing before work


7.00pm Treadmill 7 minute warmup

Weights
Rev. Flye 2 4 6
Tricep Kickbacks 4 6 8
One Arm Rows 12 14 16 18
Overhead Tricep Extension 5 10 15 20 (*Plates)
Lat Pull Down 25 30 25 40
Skull Crushers 8 10 12
Shrugs 24 28 40 48
Seated Rows 25 30 35 40 (Rubbish Machine)
Tricep Pulldown 25 30 35
Tricep Cable Over 15 30
Tricep Dips 10 x 4
Chinups 10 x 3
Hammer Grip Chinups 10
Wide Grip Chins 10 (Poorly)

Ab Attack

Sauna

[donnydarkoIRL]

Wednesday

Just a 5 mile run.
Relatively quick and in the humidity I broke a nice sweat

[donnydarkoIRL]

Dumbell Shoulder Press 15 18 20 7.5
Dumbell Benchpress 15 18 20 7.5

Dorsal Raises 30 40 45
Dumbell Flye 5 7.5 10

Lateral Raise 7.5 10 12.5
Dumbell Overhead 10 12.5 15

Military Press Smith 40 50 60
Decline Bench Smith 40 50 60

Tricep Dips
Narrow Grip Chin ups

Hanging knee raises 4 x 20
Crunches

[wesrman]

Good to see you updating the log Donny.

Is that you in your avatar??

[donnydarkoIRL]

Alright Wes?
Yeah thats me and my little lady

[wesrman]

Alright Wes?
Yeah thats me and my little lady

Ya im good. Very cute little lady.

[donnydarkoIRL]

LoL....I love it....
"Is that a picture of you and your baby?"
"Yeah mate"
Least the baby's cute
lmao

Any fresh ideas for training dude?

[wesrman]

LoL....I love it....
"Is that a picture of you and your baby?"
"Yeah mate"
Least the baby's cute
lmao

Any fresh ideas for training dude?

Not really. Although a friend i work with jus thad a heart atttack so i plan on stepping up the conditioning to ensure nothing like that ever happens to me.

[ICB]

Wednesday

Just a 5 mile run.
Relatively quick and in the humidity I broke a nice sweat

I don't know how you run in this weather, i've been going to the gym and been going on the treadmill, crosstrainer, rowing machine instead. They got some nice air conditioning there aswell.

[donnydarkoIRL]

I don't know how you run in this weather, i've been going to the gym and been going on the treadmill, crosstrainer, rowing machine instead. They got some nice air conditioning there aswell.

I know where you're coming from Ice, but I kinda like it.

In this weather its impossible to get injured!

[donnydarkoIRL]

Few days to catch up on here....

Friday
4 Mile Run

Saturday
3 Rds sparring with a class amateur.

Sunday
4 rds sparring
4 rds shadow
4 rds skipping
4 rds padwork

[donnydarkoIRL]

Monday

1.00pm
Dumbell Shoulder Press
Rev Flye
Tricep Kickbacks

Front Lat Pulldown
Dorsal Raises
Dumbell Overhead Tricep Extension

Lateral Raises
One Armed Rows
Tricep Overhead Cable

Military Press Rear (Smith)
Skull Crushers
Seated Row

Tricep Cable Pushdowns


7.00pm Sparring Cancelled
4 Mile Run
Shadowboxing

Weighed in 74kg