Archive for January, 2011

W1 – Chest Bi’s

Activity: weights
Training Partner: NA
Calories intake: 2099 cals
Exercise calories: 209 cals

LEGEND:

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

Monday: Chest & Biceps
4 sets of incline dumbbell press, 8-10 reps
3 sets of Flat bench or DB press, 8-10 reps
3 sets of incline flies or cable x over, 8-10 reps
SSET1: 4 sets of chin-ups, barbell curls x 8-10
3 sets of chest dips x 12
3 x 10 Concentration curls

NOTES:

  • Extreme Bicep pump.

Conditioning – Resist cardio, increase intensity :)


Current cycle:
Fight Conditioning / CT – HiiT 2 x a week.
Activity: CT
Training Partner: Louise

Calories intake: 2678 cals
Exercise calories: 529 + 120  Cals

3 Sets

20 x MB/KB Steering wheels
20 x Mb wall throws
20 x MB back throws
20 x MB side throws
50 x Star jumps
10 x MB lunge and twist

2 Sets

25 m Partner Push
25 m Resisted Run
10 x Burpees with partner clap (clap partners hand on the pushup)
10x Flat to Back with punch combo (lay flat partner uses focus pads, they count you get up from flat as fast as you can. Do a combo, then back flat on the mats)
20 x Partner sit up (lock legs then sit up touch gloves or elbows)

2 sets

20 x impact crunch
20 x crunch and punch
10 x Wrestler sitout
15 x push up
10 x Hip Bridge

NOTES:

  • Had to cut out any impact on the legs as louise has bad shin splints at the moment. So we have modified the routine. Didn’t feel anywhere near as hard as the last few CT’s
  • Unbelievable amount of people hanging around the area today on a squash tournament. We had an audience of about 15 watching us.
  • Still was a pretty good workout though :)

Just a little relisation.

Just checked my heart rate monitor. I know i have missed a few (maybe 4-5 sessions) with the watch off and i don’t do my martial arts with it on but i just was deleting the old activities off the watch and the watched just clicked over 30000 calories total! Reality it would be more like 42000 calories burnt in the 6 months of exercise only calorie expenditure. That’s equivalent of about 10kg of fat (or muscle :( ) haha.

pre week 1 – back and bi’s test.

Activity: weights
Training Partner: NA
Calories intake: 1992 cals
Exercise calories: 266 cals

LEGEND:

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

Testing a new routine out.

Back & Triceps
SSet 1:
4 x 10 military press
4 x 10 lateral raises

Reg sets:
4 x 10 pulldowns
3  x 10 upright rows
4 x 10  wide grip chins
3 x 10 BB bent over row
3 x 10 close-grip bench press
3 x 10  EZ bar laying tricep extension.
2 x 10 Heavy Deadlift.

NOTES:

  • Adjusting weight next week

Jan check in

JAN

Very limited running this month, i’m on a mini bulk cycle before i start into fight conditioning next month :).
I think i only did the one 6km run this month. Next month i hope get get out once a week for a run.
The CT training keeps my cardio right up there though. Endurance running will have suffered for sure.
New weights routine as of next month too, going to try something different before coming back to a solid 3 day compound split.

Weight : 77.6
waist: 83cm
BF%: 6.8% (i’m so sure this is wrong but calipers always work out the same)
Chest: 102 cm

Count: 24 Activities
Distance: 6.42 km
Time: 17:52:37 h:m:s
Avg Speed: 3.4 km/h
Avg HR: 124 bpm
Avg Run Cadence: 72 spm
Calories: 6,597 C
Avg Time: 00:44:41 h:m:s

DEC

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

w9 – leg, abs

Current cycle: Fight conditioning

Activity: Weights
Training Partner: N A

Calories intake: 2104 cals (wedding planning day not mine though)
Exercise calories: 205 cals

5×6  Squat
4×6-8 Deadlift
4×10 Leg press

SSet :
12,10,8,6 Hamstring Curls
12,10,8,6 Calf raises

3×10 Hanging Leg Raises.
3×30 sec , plank / side plank

Conditioning – Core killer


Current cycle:
Fight Conditioning / CT – HiiT 2 x a week.
Activity: CT
Training Partner: DION

Calories intake: 2343 cals
Exercise calories: 429 Cals

2 Sets

20 x Kb Swing (chest)
(8 rounds) 5 x floor press + get up + 4 punch combo x 2 , repeat ( chest, arms)
10x KB Military press (shoulders)
10x KB Front Circle (core obliques)
10x KB Squats (Legs)
25 meter sprint x 2

2 Sets

20 impact crunch (core)
20 crunch and punch with bag (core arms)
10x KB SOTS Press (shoulder abs)
10 x Burpees (whole body)
25m Resisted running (legs)

3 Sets

20 x Bag Knees ( core , legs)
15  x box jump (whole body)
50 x Punch (arms Chest)
10 x Partner clap push ups (core)

NOTES:

  • Not as intense as usual, trying to get dion’s fitness up to do 3 + sets. Still was a good workout.

Recovery Post grading chest day

Little bit beaten (not much), by a grading on sunday. I wasn’t a gradee this time, i was still sick. But i was a grader, i still had a small slip and got a couple of punches in the head which split the inside of my mouth and got a bit lump on the side of my head. All is good though i came out a lot better than the other guys.

Chest day recovery about 70% of current weights, will change programs next week.

Current cycle: Bulk / HiiT Cardio and CT 2 times a week

Activity: Weights / Recovery
Training Partner: Dave
Calories intake: 2326 cals
Exercise calories: 282 cals

monday: Chest / Shoulder

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

4×10 front delt raise
3×10 Arnold Press
3×10 Delt Raises

No CT training this week

I have ended up with some kind of stomach bug or food poisoning, was looking forward to a huge session today but can’t do it, bleh!
Also we have a 5-6 hour martial arts session tomorrow with about, 2-3 hours sparing. So should be able to burn a few cals there

w8 legs , abs

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

Calories intake: 1654 cals (wedding planning day not mine though)
Exercise calories: 308 cals

Did this in REVERSE order due to squat rack hogs :) also swap abs and arms day around this week due to wedding as well :)

5×6 Squat
4×6-8 Deadlift
3×10 Walking DB Lunge
SSet :
12,10,8,6 Hamstring Curls
12,10,8,6 Calf raises

3×10 weighted crunch
3×10 Hanging Leg Raises.