Archive for February, 2011

CT – Movement Boxing and weighted fun.


Current cycle:
Fight Conditioning / CT – HiiT 2 x a week.
Activity: CT
Training Partner: Louise
Calories intake: 2022 cals
Exercise calories: 625 + 150  Cals

3 Sets

10 x KB SOTS Press
5 PS x Turkish Get ups
10 x MB woodchop
10 x Box stepup + Focus Pad Knee
10 x KB Ribbons
100 rope turns

3 Sets

1 x MB round the world
10 Burpee + Roll (whole body)
10 Wrestler’s sitout (core arms)
50 MB toe Taps (legs)
25 m SPRINT

3 Sets

20 x Heavy bag push catch
5 PS x Bag GNP combo
20 x Front kick
20 x Round kick
50 High knee + punch

3 Sets

Boxing Combos.

NOTES:

  • Very good session, wasn’t extremely hard but was a good workout.

FEB 2011 – check in

FEB

Weight : 78.6kg Waist 84cm BF: 7.3%(still think its about 10%) Chest 103cm

This month has not been the greatest for training, i have had a couple of injuries which have stopped my Conditioning and Cardio training. So it’s no surprise i have gained a little weight over the last 4 weeks . I am back into it next month to prepare from april. I hope to get BF down again, use this extra weight to get a little more muscle. I am going to use march as my major bulk month and then april will be back to cutting then steady maintenance from then on.  Cardio hasn’t seemed to be effected too much, My strength is increasing for this month too. Just need to keep disciplined and clean the diet again up this month :). Although this month im starting to get some vascularity in my lower abs and near my obliques, which is kinda weird but it looks cool :)

Count: 24 Activities
Distance: 16.13 km
Time: 18:24:13 h:m:s
Avg Speed: 6.9 km/h
Avg HR: 122 bpm
Avg Run Cadence: 72 spm
Calories: 7,009 C
Avg Time: 00:46:00 h:m:s

JAN 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

Rock Climbing

Was away down the coast for Alex who wanted to try the indoor rock climbing place near his house. It is the best one i have been to in a long time. We spent approximately 1.5 hours there trying the different climbs, Alex failed pretty quickly with sore forearms. As far as i went, my knee had no issues with the climb which is awesome. I didn’t get tired or worn out the whole time we were there, my strength and stamina is the best it’s been ever for any sport i have been doing lately which is awesome. Goes to show my training is working wonders, i owe it to all the CT i do. I even did a pretty wicked overhang. Was pretty funny when i made it some people clapped me. haha.

Will definitely go back and do it again soon.

Pic of the overhang :)

 

W3 – Shoulder abs

[NO HRM]

Activity: weights
Training Partner: Alex
Calories intake: 2995 cals
Exercise calories: 345ish cals

LEGEND:

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

Bit different as i away for the weekend and worked out at my mates house.

3×10 Shoulder press
3×10 DB shrugs
3×10 KB high pull
3×20 Kb Swing
3×10 MB Weighted Swiss ball Situp
3×20 Twisting situp
3x10ps KB SAW

W3 – Back tri

Activity: Weights
Training Partner: NA
Calories intake: 2056 cals
Exercise calories: 259 cals

LEGEND:

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

Back & Triceps

SSet: 4 x 10 sets of military press , lateral raises

4 x 10 pulldowns
3 x10 upright rows
4 x 10 wide grip chins
3 x 10 bent over row
3 x 10 close-grip bench press
3 x 10 skull crushers
3 x10 dead lifts

NOTES:

  • Very Sore all around at the moment , chest sore , legs sore hard to keep up on workout. Very weak on the Wide grip chins.

w3 – Good ol Chest and bi’s

Activity: weights
Training Partner: Dion
Calories intake: 2554 cals
Exercise calories: 240 +  cals

LEGEND:

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

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: 3 sets of chin-ups, barbell curls x 8-10
3 sets of chest dips x 12
3 x 10 Concentration curls

NOTES:

  • Feeling strong today, Upped the bench weight again for a couple of sets, cable cross over bumped it up by two plates.

CT – MT & Upper body Training


Current cycle:
Fight Conditioning / CT – HiiT 2 x a week.
Activity: CT
Training Partner: Ben
Calories intake: 2522 cals
Exercise calories: 430 + 250  Cals

Mixing it up this week

Round times 2 mins (no rest between Stations)

2 Rounds

1. Kb Swing
2. KB Snatch
3. MB slam
4. Skipping

Rounds 2 – 3mins MT pad work training

1. Basic Combos . Jab Cross Uppercut hook
2. Jab, Cross COVER (for attack to front), overhand , hook
3. Random Pad work . Hit a part of the body and the opposite side had to punch (on hand is a jab or cross, tricep is a round, elbow is an uppercut)

2 Set

20x KB saw
5ps x KB Front Circle
20x MB Steering wheels
5 ps x KB figure 8’s
10 ps x  KB Diagonal chops

NOTES:

  • Taking it still easy on the knee, it’s almost recovered but still annoying a bit.  So no lower body or sprints today
  • SPLIT THE MEDICINE BALL AHHHH!!!!! SHHHHHHH So annoying but i just duct taped it back up. Might make this one into ball with a rope on it.
  • Very unco on the MT pad work it’s foreign to me coming from a karate back ground but i will pick it up quickly.
  • No where near as intense as usual CT sessions because there is no peaking of the HR due to HiiT sprints and work.

W3 – No legs :( Weak point training

[No Hrm Data]

Activity: Weak point training
Training Partner: NA
Calories intake: 2144 cals
Exercise calories: Estimated 350+ cals

LEGEND:

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

3×10 Bent over flies
3×10 Heavy DB shoulder shrugs
SSET: 3×12 Deltoid front Raises / 3 x 15 Hanging Leg Raises
SSET: 3x 12 Lateral rasies / 3×12 Swiss ball Jackknife with pushup then hold for 20-30 seconds for plank
SSET: 3×12 EZ bar Clean and Press / 3×12 Plate side bends
1×15 EZ bar curls

Cardio
10 mins HiiT Elipical machine (testing knee capacity, it kepted up ok)
30 Mins Water cardio , Resisted Running Various other exercises

NOTES:

Well the knee is very well on the way to be fully recovered, i can sit cross legged but in a movement like a squat i still get some major tension built up in the knee. I did some water running today forwards and backwards and on the backwards run the pain was still there so overall it’s ok i still won’t be doing legs for at least another week which is sad. SO instead of feeling sorry for myself and sitting around the house i decided to do some weak point training.  Actually the truth is i was just going to go running in the pool but when i went to the gym i picked up a barbell to do a few curls. Turned into a full workout haha! Have a full weekend of training coming up, Conditioning with lou in the Saturday afternoon and Sunday Martial arts based conditioning and skill drills.  Then martial arts in the afternoon!

w3 – Back & tri

Activity: weights
Training Partner: Dion
Calories intake: 2475 cals
Exercise calories: 403 cals

LEGEND:

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

Back & Triceps

SSet: 4 x 10 sets of military press , lateral raises
4x 10 pulldowns
3 x10  upright rows
4 x 10 wide grip chins
3 x 10 bent over row
2 x 15 close-grip bench press
3 x 10 skull crushers

NOTES:

  • Still Nursing the knee, no deadlifts today. Though it’s nearly healed up nicely

w3 – Chest Bi’s

Activity: weights
Training Partner: No one
Calories intake: 2433 cals
Exercise calories: 200 cals

LEGEND:

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

Monday: Chest & Biceps
4 sets of incline dumbbell press, 8-10 reps
4 sets of Flat bench or DB press, 8-10 reps
3 sets of incline flies or cable x over, 8-10 reps

4x barbell curls x 8-10
3 sets of chest dips x 12
20 mins swimming

NOTES:

  • Knee injury stopped a few things from being done. I tried to substitute what i could do though.
  • Generally a very crap workout. Had interruption from work too today on the phone.
  • Deloading week , so can forgve this.