Archive for September, 2010

More CT actions

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

Calories intake: 1971 cals
Exercise calories: 448 cal

3 Sets

25 meter Resisted Kicks (legs core)
10 Alligator crawls (whole body)
10 Alternating staggered Pushups (chest arms)
30 sec Standard Plank (core body)
Sprint 2x laps. 25 meters x 2 x laps
rest 1 min

3 Sets

10 PS KB Diagonal chops [use kb instead of MB in video] (core arms)
15x KB Dead Lift  (back)
20 x Weighted Squat jump (Legs)
Sprint 1 lap
rest 1 min

3 sets :

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

NOTES:

  • Much harder than i thought it would be kept HR pretty high through out.
  • Resisted kicks are walking front kicks with resistance of a belt (karate or long rope) one person kicks 25 meters and drags the other person with them
  • Resisted PUSH.  Square up to each other use a kick bag or arm to shoulders and push the person for the distance and then back.

Weights – Mid week (ct)

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

Calories intake: 1945 cal
Exercise calories: 254 cal

Due to torn hamstring had to not do CT today i had to do upper body weights instead.

4 Sets x 10 reps

1: Incline Chest press
2: Chest press
3:  BB Hang Clean + press
4: incline Fly
5: Dead lift
6: BB ROW
7:  Hanging Leg Raises

NOTES:

  • 5 CT’s a week are a little too much so i break it up with a weights day, try to stick to compound exercises, work whole body.

CT – MMA strength Conditioning

 MMA coniditioning

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

Calories intake: 2249 cal
Exercise calories: 364 cal + 100 DW

2x

Renegade row – 10 (5 each side)
Divebomb press-up – 10
Squat to hop – 3 x (5 squats, 3 hops, swapping sides each set)
Explosive bridge – 10
Turkish get-up – 8 each side
Wrestler’s sit-out – 5 each side
Ground’n’Pound combo – 2 (4 punches, jump over the bag, 4 punches, 4 punches on the pads)
Rest 1 Min set

3x

10 x Dumb-Bell Punch Walk
10 x Inclined Pushups
100 x bag punch
10 PS Medicine ball circles
20 Medicine Ball Woodchop (Diag)
Rest 30 Sec

3x SET

10 x Bosu Ball Sprawl
10 x Bosu Ball Pushup
10 x Guard sit-up (mb)
10 wall starts (mb)

Rest 30 sec

NOTES:

  • I found the first set EXTREMELY difficult due to fatigue from Saturday and Sundays sessions . It is VERY difficult to do these so do them properly, your shoulders will burn

New quotes – Random internet edition.

1:

Don’t talk to me about destiny. I don’t like destiny. Destiny doesn’t push this hard.Destiny doesn’t get up at 5am to train. Destiny doesn’t get back up….again, and again…and again.By the way, that wasn’t luck. Destiny makes excuses.Destiny doesn’t remember. With 5 seconds left, destiny panics.Destiny doesn’t decide if we win…..we do.
Read the rest of this entry »

CT – endurance styled

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

Calories intake: 2029 cal (yes another cheat day no more until next month)
Exercise calories: 485 cal

4 Sets

10 Floor Press + stand up (chest core)
50 Punches (arms)
5 Turkish get ups per side (whole Body)
10 Squats + weight (Legs)
Sprint

5 – 1’s

100 – 80 – 60 – 40 -20 Punch (round hook short upper)
30 – 20 -20 -15 -10 crunches with roll out  (5 crunch then roll over to left or right) (abs)
20 – 20 -15 -10- 10 MB passes (chest)
10-10-10-10-10 MB back throws (back)
10-10-10-10-10 Slams  (chest back)
Sprints 5 – 1 laps (4 shuttles x 5-1) 5 M distance

3 Sets

15 box jump (Legs)
15 Good Mornings MB (back)
15 Miltary press + stepup
Sprint 25m each way.

injury weights.

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

Calories intake: 1945 cal
Exercise calories: 175 cal

Due to torn hamstring had to not do CT today i had to do upper body weights instead.

4 Sets x 10 reps

1: Incline Chest press
2: Chest press
3:  BB Hang Clean + press
4: incline Fly
5: Dead lift
6: BB ROW
7:  Hanging Leg Raises

NOTES:

  • 5 CT’s a week are a little too much so i break it up with a weights day, try to stick to compound exercises, work whole body.

The Scroll Marked III

by Og mandino

I will persist until I succeed.

In the Orient young bulls are tested for the fight arena in a certain manner. Each is brought to the ring and allowed to attack a picador who pricks them with a lance. The bravery of each bull is then rated with care according to the number of times he demonstrates his willingness to charge in spite of the sting of the blade. Henceforth will I recognize that each day I am tested by life in like manner. If I persist, if I continue to try, if I continue to charge forward, I will succeed.
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CT BOXING

Current cycle: Cut Conditioning / HiiT Cardio and CT 4 times a week
Activity:  Conditioning , Martial arts
Training Partner: No one :(

Calories intake: 4617 cal (yes another cheat day no more until next month)
Exercise calories: 400ish cal  + 130 DW

Would you Believe it , i forgot my HRM !!! ARGH this was an pretty intense cardio weighted CT session though. I sweated a lot.

4 Sets1 Min Hook & jab (arms shoulders)
30 sec Fast skipping (arms)
15 PS round kick bag (legs)
15 (KB) Renegade Rows (Back)
7 shuttle runs

4 Sets

15 Alligator crawls (other person run forward and back jumping) Back
15 MB starts (legs back arms)
15 Diamond Pushups (chest Tris)
10 PS figure 8’s MB
7 shuttle runs

3 Sets

1 mins Bag work Combos
1 mins  skip
3 – 1 Sprints

NOTES:

  • I had to take it easy on the legs they have not recovered fully so no sprinting today but i fast jogged ok

Try out Body Combat

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

Calories intake: 1945 cal  (not feeling hungry today no idea why , I’m usually starving i think it’s because i have stopped heavy weights for this CT month)
Exercise calories: 365 cal (CT sess) 450 Cal

I reconise i shouldn’t of done 2 sessions today but i was bored and had a bit of energy to spare. I never done a Body combat class before and Louise invited me along and i wasn’t doing anything so i though i would give it a go.  Now i will bring both sides of opinion here as a martial artist and as fitness. Body combat is a “martial arts” based CARDIO workout. They take “moves” from martial arts and work them to a track. Now this is OK if you are in just for a cardio workout. But, they kind of promote it as a self defense type class. The moves they do are very basic forms of the techniques used in many different martial arts which is fine. But if they used the proper form of these moves no one would be able to finish the class . They have some decent principles but the executed moves would be basically useless in a self defense situation. I did like how they said “use your hips” when punching though .. thats a good thing :). The combination of punches and hooks and uppercuts are different to what i do as will so it was good to have my brain challenged there too. I did pick it up very quickly though as it’s all familiar.

As a cardio workout it is a great medium to hard cardio workout. I didn’t feel out of breath or particularly worked , i did the “level 3″ moves as well so don’t say i wasn’t working hard enough. I did sweat buckets though. I would do this again, i need a lot of improvement in my foot work in my fighting especially in a defense situation which is something i’m not used too , i usually don’t come across decent fighters i need to defend against (No e-brag i am no where near a great fighter, i am just good at predicting what you will do) . The class moved the feet around a lot doing switch knee’s and different movements which i don’t do in class are handy to get in the brain matter thinking about where my feet are during sparing. I would recommend this if you in for a cardio workout if you have trouble doing things by yourself. But don’t go in there expecting to kick someones ass after a few classes.

More Conditioning

Current cycle: Cut Conditioning / HiiT Cardio and CT 4 times a week
Activity:  Conditioning , Martial arts
Training Partner: Dion

Calories intake: 1825 cal
Exercise calories: 365 cal + Body combat 450 cals.

4:set

10 ps figure 8 (shoulders)
20 steering wheels (shoulders)
15 steup miltary press (shoulders)
15 FLoor Press (chest)
25 meter sprint (legs)

4 Set

1a: 20 Good Mornings (Back)
1b: 20 Deadlift (back)
Sprints
2: 5 Turkish get up per side (oblqiues, arms and core)
Sprints

1 – 2 sets (with partner)
3: 5 MMA getups (whole body)

10 – 1
10 – 9 – 8 – 7 – 6 – 5 -4 -3 -2 -1 Situp then on end rep MB slam on ABS
PLANKS (core) 15 seconds

NOTES:

  • Dion struggled on the TGU’s but its ok we worked through it. Even if it took a bit to long :)
  • This routine is fairly stead and would recommend for medium fitness