Archive for September, 2010

CT / Cut end of cycle

I have finished my cycle 1 4 week conditioning circuits

Start weight : 78.5kg
Waist: 82cm
BF % : 13.5
chest: 94cm

End weight : 74.5kg
waist:
81cm
BF %: 8
Chest: 98cm

Count: 28 Activities
Distance: 13.11 km
Time: 20:03:30 h:m:s
Avg Speed: 8.6 km/h
Avg HR: 139 bpm
Avg Run Cadence: 78 spm
Calories: 8,710 C
Avg Time: 00:42:58 h:m:s

Well this is the first time i tried a 3-4 times a week conditioning circuits for a cut. I must say it was excellent. I dropped a lot of fat around my core area which has been hard to do previously. I have probably lost a bit of chest muscle definition as the weights i was using weren’t really heavy enough but i am very happy with the results of this cycle.
I must say if you do a 4 week conditioning cut you need to have the diet and rest periods spot on or you will burn out very quickly. By my last session i was struggling on the easiest things such as mountain climbers. I am definitely lean and you can see the results of the previous bulk cycle. If i wasn’t so white i would give some pics!! but i just look like a white blur in the pics haha.  You can see the increase in calories burnt was up by over 2000 this month haha :)

End cycle CT, At last :)

Current cycle: Cut Conditioning / HiiT Cardio and CT 4 times a week
Activity:  Conditioning , MMa styled
Training Partner: N/A

Calories intake: 2411 cals
Exercise calories: 323 cal

4 Sets

10x KB 21’s Swings , Lat raise , Bent over Fly (upper)
10x KB power clean and press (whole body)
10x KB figure 8’s (back , arms)
10x KB Walking Over head Lunges
Sprints
Rest 45 sec to 60 sec

3 Sets

40sec x Plank (core)
12 x Burpees (whole Body)
50 x mountain climbers (legs)
30sec x High Knee Drill (legs cardio)
4x5M Lateral jump forwards
45 sec rest

3 Sets

10x KB Ribbons
5mx4 KB spider planks
10x KB russian twist
10x KB Dead Lift
Skipping 40 seconds.

NOTES:

  • Last full time CT session, this is an end to the cutting cycle and back to a bulk cycle from Friday. I need about 4-5 days recovery to begin a new cycle  :)
  • This was a hard session for me even though in theory it wasn’t that hard, definitely need some rest

CT Striking bases workout

Current cycle: Cut Conditioning / HiiT Cardio and CT 4 times a week
Activity:  Conditioning , MMA styled
Training Partner: Louise

Calories intake: 2145 cals
Exercise calories: 513 cal

3 Sets

10x KB power clean and press (legs , back arms ashoulders)
50 Rope turns (cardio)
20 x Kb Swing (chest, shoulders, arms )
50 Rope Turns (cardio)
10 PS Front Kick bag (legs)
50 Rope turns (cardio)
10 PS Round Kick (legs)
50 Rope Turns (cardio)

3 Sets

20x DB Punch Walk (shoulders arms)
100x Strike (20 x punch hook short backfists elbows)
20 x Bag knees or Focus pad knees (legs)

5x ps side Turkish get-up (upper + core
50x moutain climbers
10x Impact crunches
15m x 4 squat lateral jump shuttle

1 Min Rest

NOTES:

  • There was another 3 set but it took ages to do these two sets, but it was still a big workout as you can see from the data

Iron – By henry rollins

I am lucky enough to actually meet henry this year and get to chat to him for a few minutes. Having listened to his cd’s he has a good way at looking at the world and situations even if he is slightly angry all the time haha . Anyways this is a classic writing by henry and helps to motivate you to work out some more.  At least i think so.

Iron – Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.

Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me ?garbage can? and telling me I?d be mowing lawns for a living. And the very real terror of my fellow students.

I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn?t run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. Read the rest of this entry »

Weights again , upper body

Current cycle: Cut Conditioning / HiiT Cardio and CT 4 times a week
Activity:  Conditioning , MMa styled
Training Partner: N/A

Calories intake: 1971 cals
Exercise calories: 448 cal

Ramping up for a huge weekend of mma conditioning so i though i would do upper body instead, after this week it’s a rest week and then back to bulk / weights cycle.

4 Sets x 10

1: Incline Bench (BB)
2: Hang Clean + Press (BB)
3: Cable Fly

3x 10
1: Weighted roman chair
2: 3×15 weighted crunch with twist
3: Leg raises
4: Hanging Leg Raises

notes:

  • After only having 1 day rest this week , i had a little trouble doing weights today.
  • Will be good to get back to a 3 day wieghts / 2 day CT again.

Tuesday Rock climbing session

Calories burned : 251 cals

So just for fun we went rock climbing, i had not been for about 2 years, i have lost a fair bit of strength in my forearms. But i am ALOT stronger than when i went last time
Fun was had by all , we are looking to do this on a regular basis for a few weeks.

weights lower , mid ct

Current cycle: Cut Conditioning / HiiT Cardio and CT 4 times a week
Activity:  Weights
Training Partner:

Calories intake: 1945 cal
Exercise calories: cal

Added extra weights session due to bordem

4 Sets x 10 reps

1: 5×5 Squats
2: Deadlift
3:  BB bent over row
4:  Calf raises
5: hammer curls

NOTES:

Small KettleBell session

Activity:  Conditioning , Martial arts
Training Partner: myself

Calories intake: 1825 cal
Exercise calories: 431 cal

2 sets

20x Kb Swing
20x Over head Lunge
20x Upright Row
20x Hang clean + Press
1 min skip

2 sets

10 per side KB Ribbons
10 per side KB circles
20 KB snatch
20 meters duck walk with KB

3 Sets
20 box jump (use stairs and vary height)
20 x around the body circles
20 x KB figure 8’s (through legs)
20 x russian Twist
1 min skip

NOTES:

  • Didn’t go to gym today , very sore but i did this KB session instead and it was just as hard as a CT session.

De-Load, the Overlooked Technique

By VoxExMachina (original article)

Introduction:

There are countless posts on the best way to train biceps, the optimum split for getting huge, how to bench press properly, or any of a million other questions on how to become bigger, leaner, or break through plateaus.

But one technique that helps achieve all of these goals is very seldom discussed: De-Loading. A de-load is a planned reduction in volume or intensity (usually for one week, or one cycle of your training split), whose purpose is to allow the body to dissipate accumulated fatigue, allow you to fully recover, and prepare you for further gains. Also, remember that weight training does not just tax your muscles. It also puts stress on your joints, ligaments, connective tissues, and central nervous system.

Read the rest of this entry »

Advanced CT

Current cycle: Cut Conditioning / HiiT Cardio and CT 4 times a week
Activity:  Conditioning , MMA styled
Training Partner: Louise

Calories intake: 1805 cals (doh forgot to eat lunch due to visitors , will have a nice breakfast tomorrow)
Exercise calories: 560 cal + 100 DW

4 sets

20 x DB Punch Walk (shoulders Core)
15 x Inclined Pushups (back tri’s core)
100 x bag punch (arms)
10 PS KB or MB Circles (core , obliques shoulers)
10 PS KB or MB woodchop (Diag) (back , core shoulder)
30 sec rest on end of second set

3sets

10x KB upright row (shoulders)
10x wrestlers Sit out (core back arms)
100 rope turns (cardio)
10x KB Power clean + Press (legs , back arms  shoulders)
30 sec – 1 min rest


3 sets :

25×2 m Resisted Run / kicking / KNEES (Legs , Core)
10 Burpees (continuous) (arms , core , legs)
25x 2 Resisted Push (Legs)
NO rest until set 3 complete (rest 1 min)

3 Sets:

10 x KB Dead Lift (back , hamstrings)
20 x Kb Swing (chest, shoulders, arms )
10 X Squat then kick bag (Legs)
10 x Alt Jump Squat (Legs)

1 min rest

NOTES:

  • Very hard workout again
  • Make sure KB or MB Circles are using straight arms , using the obliques to slow the rate of decent.