Suggested 2 hour Strength Program

All Weights are at 75 - 80% of 1 RM. ( There are many web sites to help you work that out.)
Performed 2 Times per Week.
Warm Up - 5-10 Min run on Treadmill
Leg Extentions 3 Sets - 10 reps weight 75-80 % of 1 rep max
Lying Leg Curls 3 Sets - 10 reps " " " "
Leg Press Machine 3 Sets - 10 reps
Bench Press 3 Sets - 10 reps
One Arm Seated Row " " "
Upright Row " " "
Dumbell French Press " " "
Dumbell Shoulder Press " "'
One Arm Snatch " " "
Bicep Curls " " "
Bent Over Lateral Raisers " "
One Arm Dumbell Rows " "
Tricep Extentions " "
Pec Dec Machine or Supine Flys "
Lateral Pull Downs " "
Front Raisers 3 Sets of 20 reps
Sit - Ups to Fail
Russian Twists with 5 kg Medicine Ball 3 sets of 20 reps
Back Extensions 3 sets of 20 reps
Push - Ups to Fail
10 mins on Treadmill to assist the removal of built up lactic acid.

Where have I been

I have recieved many emails asking where have I been and I thank you all.
Well, I have'nt been anywhere really I have just been busy training 5 days a week for a chance to join the first real Australian Dragon Boat team "The Auroras" and hopefully get an oportunity to represent Australia at the Word Championships at Tampa Florida in August 2011. I will post my current GYM sessions elsewhere in this Blog site so you can see what I think is the essential strength program to make it to the Aussie Elite squad. I f you want to follow my strength program the important thing to remember is to increase the weights every 6 - 8 weeks working at 75 - 80% of your 1 RM.