Archive for December, 2010

Just a run

Just went for a run with lou to stretch out the tight legs and just get some fresh air. Had a few breaks because lou had a slight cold.

December check in

DEC 2010

This month was kind of a weird month, i did less exercise, upped the intensity, had a burnout on xmas week. Had a weeks rest, ate alot of xmas food and i am the same as last month
Definitely Impressed with that effort. Next month starts hardcore training again.

Starting  weight :76.5kg
waist:
82cm
BF %:
6.5 (checked 3 times , i thought it would be more)
Chest:
99cm

Count: 14 Activities
Distance: 4.72 km
Time: 12:51:54 h:m:s
Avg Speed: 8.8 km/h
Avg HR: 128 bpm
Avg Run Cadence: 76 spm
Calories: 4,759 C (kind of low because a few training sessions i forgot to wear hrm)
Avg Time: 00:55:08 h:m:s

NOV (2010)
Starting  weight :
76.5kg
waist:
81cm
BF %: 6.7
Chest: 98cm

Count: 19 Activities (hrm data wasnt available for some its more like 25ish)
Distance: 3.63 km
Time: 16:54:44 h:m:s
Avg Speed: 9.4 km/h
Avg HR: 127 bpm
Avg Run Cadence: 75 spm
Calories: 6,510 C
Avg Time: 00:53:24 h:m:s


w5 – legs – weights

Current cycle: Bulk / HiiT Cardio and CT 2 times a week
Activity: Weights
Training Partner:  DAVE

Calories intake: 2290 cals
Exercise calories: 290ish cals
5×6 Squat
4×6-8 Deadlift (i know this is back day but i like doing sqauat and deadlift together)
3×10 Walking DB Lunge
4×10 Hamstring curls
12,10,8,6 Calf raises

SuperSet (1):
3×10 Bench dip (weighted)
3×10 Hammer Curls

SuperSet (2):
3×10 Cable Curl
3×10 Tricep Pushdowns

NOTES:

  • Calves were dead from CT monday, took along time to warm up, had to reduce squats and calf raises for today.

CT – Body shock

Conditioning Training

Current cycle: Bulk / CT once a week
Activity: CT
Training Partner: Louise

Calories intake: 2198 cals
Exercise calories: 585 Cals

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set

4 set: (edurance session) 30 second break ever 2nd set

20 Mb Slam (arms , chest , back)
20 Start Throws (legs, Chest , arms)
20 Wall Throw (shoulders , arms)
20 Reach and Grab (core , lower core)
25M Sprint (legs)

3 SET: (power session) 1 min break between sets

20 Kb Swing (Core Shoulders)
20 KB row (BAck, tris)
10 KB figure 8’s (shoulders back)
20 KB lunge (legs)
Resisted Run 25m (legs)

2 SET : (cardio section)

20 Bag Knees ( core , legs)
10 Burpess (whole body)
50 Punch (arms Chest)
25 Situps (core)
Push partner 25meters and back with kick shield

NOTE:

  • Back to the basic conditioning for today to bring us back from break, Martial arts segments are mimimal for this session
  • From the HRM data you can see definite Endurance , Power , cardio sections
  • It’s been raining for approximately 1 week so humidity was a bitch. Made the work very demanding. 96% humidity at 27 degrees !!

w5 – Weights – Chest, Shoulders

[NO hrm]

Current cycle: Bulk / HiiT Cardio and CT 2 times a week
Activity: Weights
Training Partner: NA

Calories intake: 2796 cals
Exercise calories: 273 cals + 120

monday: Chest / Shoulder

12, 10, 8, 6 Flat DB Bench
12, 10, 8, 6 Incline DB Bench
12, 10, 8, 6 Incline FLY

3×10 Clean and Press
3×10 Arnold Press
3×10 Delt Raises

15 mins Swim , swim run , underwater boxing and other randomness.

NOTES:

  • First Day Back from a weeks rest, feels a lot better, i didn’t go over board at xmas eating either :)
  • Upper chest and Triceps are super pumped from extra carbs in my system, definitely ripped a muscle somewhere
  • Swimming smashed upper chest and delts

Why you should drink MORE water.


While not everyone agrees on its flavor, water remains essential for life. On average, 61.8 percent of your body weight is water, and water composes roughly 80 percent of your blood and 90 percent of your brain. Because of its nutritional content and its direct availability into your bloodstream, water can significantly boost health while increasing weight loss.

Reduces Fluid Retention

People often believe that drinking water can lead to increased fluid retention. However, it is the consumption of soft drinks, fruit juices and sports drinks, high in sodium, that help to retain fluid. Sodium, found in salty foods and preservatives, triggers cells to retain excess liquid for use in bodily functions. Water helps to flush additional sodium from the kidneys, lowering the amount of fluid in the body and leading to weight loss.
Read the rest of this entry »

Week off weights / Certification

Hey ya

The time has come for a rest. It’s been approximately 16 weeks since my last rest period. I know i need it, i am going to give my CNS some to recuperate and chill a little before January’s training onslaught.  Over the next week, i will test out and review all the xbox kinect fitness games, I’ll have a review which, if any are good for anyone with a bit of training.  Take care on the holidays guys, i’ll be back next week (boxing day). Preparing for January 2nd when the next fitness cycle begins.
I’ll be editing the website a bit too, added in more exercises. Soon i will have to start making video’s when i have more time.

On the good note, I finally received my certification for fitness instruction so, yay for me :)

MMA – Cardio / Boxing based Conditioning.

Current cycle: Bulk / CT once a week
Activity: CT
Training Partner: Louise

Calories intake: 1998 cals
Exercise calories: 429 Cals

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set

1 Set

1-7 Sprint + 100 boxing combo ( 100 punches then sprint forward and back between stations and back)

3 sets

100 x Punch combo (block punch movement , Any combos you choose bag work focus pad work, foot work, Evasion)
10 x Lateral burpee (boxing bag (or similar) on the ground, Jump with both feet sideways over bag then burpee)
10 x Lateral Shuffles

2 sets

10 x KB power clean and press (arms core legs)
10 x KB Ribbons (upper body)
10x Swiss Ball Jack knives
10x KB row / Incline , decline push ups
Resisted Run 2 laps of 25 meter.

2 Sets

30 box jump (Legs)
15 Good Mornings MB (back)
10 x MB pass and swap (Chest pass then run swap sides with partner then chest pass again)
flutter kicks – scissors kick – leg raises 20-20-10
2 x Sprint (or Footwork combo)

NOTES:

  • Awesome workout, Very hard though… make sure to take a few small breaks for water. 1-7 shuttle + 100 bag punch
?

W4 – Weights – Back

Current cycle: Bulk / CT once  a week
Activity: weights
Training Partner: Dion

Calories intake: 2380 cals
Exercise calories: 240 cals

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set

Friday: Back / ABs

12,10,8,6 Reverse Fly
12,10,8,6 Pull Downs
12,10,8,6 Tbar Row
12,10,8,6 One arm row
3×10 Upright ROW

SuperSet1: 3×10 Hanging Leg Raise
3×15 Weighted Crunch
3×20 Weighted Russian Twist
3×10 per side weighted side bend

W4 – W – Weights

Current cycle: Bulk / HiiT Cardio and CT 2 times a week
Activity: Weights
Training Partner:  NA

Calories intake: 2290 cals
Exercise calories: 290ish cals
5×6 Squat
4×6-8 Deadlift (i know this is back day but i like doing sqauat and deadlift together)
3×10 Walking DB Lunge
12,10,8,6 Calf raises

SuperSet (triset):
3×10 Hammer Curls
3×10 Cable Curl
3×10 Tricep Pushdowns

NOTES:

  • Still very apathetic training by myself, but i did chat to a couple people in the gym today, which is why my workout is a little longer than usual
  • Did not max my squat today, only went to 90%, was feeling a little week in the squat.
  • Maxed out my Deadlift, and claf raises though.