Archive for March, 2011

w1 – back delts

Activity: Weights
Training Partner: Arun
Calories intake: 2477 cals
Exercise calories: 251 cals

Day 2 – Biceps, Back, Traps, Forearms:

2 sets of pullups to failure
3 x 10 Lat pulls
3 x 10 reverse Pec deck
2 x 10 Barbell shrugs
3 x 10 Plate Halos
3 x 10 Bent-over Rows
3 x 10 Incline curls
3×10 Dip on bench
2×10 Roman Chair back extension

NOTES:

  • First session, Will probably adjust set range next week.

 

 

w1 – Legs

Activity: Weights
Training Partner: NA
Calories intake: 2521 cals
Exercise calories: 215 cals

Day 3 – Legs

5 x 6 Squats
4 x 8 Barbell deadlifts
3 x 10 Leg press
2 x 10 Leg extensions
3 x 10 Calf raises
2 x 10 Seated Calf raise
2 x 10 Barbell lunges
2 sets Farmer’s walk

NOTES:

  • Updates : received major DOMS fromt his session :)

 

w1 – chest, delts, tris

Activity: Weights
Training Partner: NA
Calories intake: 2811 cals
Exercise calories: 200 cals

LEGEND:

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

3 x 10 Bench press
2 x 10 Incline bench press
2 X 10 Decline Press
3 x 8 Cable flyes
3 x 8 Front dumbbell raise
3 x 8 Side dumbbell raise
3 x 8 Skull crushers
3 x 10 Tricep extensions
3 x 10 Close-grip bench press

NOTES:

  • Had huge sessions over the weekend so my chest was already pre fatigued so my weight was down about 5kg and i could only push out reps of 6 at a time before i failed.
  • Generally over all a bad session
  • Over 2200 cals burned over the weekend so this can be understood

New routine – 8 weeks

Day 1 – Chest, Triceps, Delts:

3 x 10 Bench press
2 x 10 Incline bench press
2 X 10 Decline Press
3 x 8 Cable flyes
3 x 8 Front dumbbell raise
3 x 8 Side dumbbell raise
3 x 8 Skull crushers
3 x 10 Tricep extensions
3 x 10 Close-grip bench press

Day 2 – Biceps, Back, Traps, Forearms:

2 sets of pullups to failure
3 x 10 Lat pulls
3 x 10 reverse Pec deck
2 x 10 Barbell shrugs
3 x 10 Plate Halos
3 x 10 Bent-over Rows
3 x 10 Barbell curls (try wide and close grips too)

Day 3 – Legs

5 x 6 Squats
4 x 8 Barbell deadlifts
3 x 10 Leg press
2 x 10 Leg extensions
3 x 10 Calf raises
2 x 10 Seated Calf raise
2 x 10 Barbell lunges
2 sets Farmer’s walk

?

A little motivation

Pain doesn’t tell you when you ought to stop. Pain is the little voice in your head that tries to hold you back because it knows if you continue you WILL change. Don’t let it stop you from being who you can be. Exhaustion tells you when you ought to stop. You only reach your limit when you can go no further.

CT – An easy one

Activity: CT
Training Partner: DAVE
Calories intake: 1856 cals (VERY LOW!!!!!)
Exercise calories: 120 + 401 Cals

LEGEND:

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

2 sets

20 x KB renegade row
30 x Kb Swing
10 x Lateral burpee
20 x crunch and punch (with bag)
20 x Round kicks
20 x 2 stage push up (1 second hold at each end)
25m x KB Shuttle 1/3

2 Sets

10 x KB SOTS (Legs Shoulders)
15 x Flat down – Get up – Back down (cardio , arms)
50 x punch + Sprawl (5 punch + Sprawl) (arms , cardio_
20 x G n P Combo (mma ct)
10 x KB Reverse Crunch
100 x Skips

NOTES:

  • Time limited once again this week
  • Dave’s fitness is low at the moment which required more recover time
  • Dave knee played up during sprawls so we needed to stop for a couple minutes.
  • Solid quick workout for beginners

 

Well a week off so, go back easy ? Nahhhh !!!!

A little has happened this week, i got a new phone which rocks and i decided to give a few of the training apps a go on the phone, i have downloaded some running ones and some interval training apps i will review them over the next few weeks to let you know how they all are. These will be for android phones only though, screw apple (even though apps are available in both formats).  So as for the week off, i really DIDN’T have a week off i did CT on Wednesday and did some marathon training today instead of CT. So yeah, hardly a week off, but i only did 2 days this week and NO weights. Oddly i am really sore from just doing body stuff and no massive weights.  So lets get to it i guess……

I used endomondo today on my phone and used my HRM to track our run, i am NOT a runner by any means, i train for short bursts of high intensity (IE:  fight rounds) So running is difficult for me, but i can bust out a run when i need to, and i will admit i hate running, but it goes as a testament to my conditioning training i can just bust out a 10km run without really stopping! I only run more than 3km approximately one a month maybe more. So i think my effort is pretty good, even though as you can see on the data i started to struggle about the 8km mark. I wanted to keep my mates who are training for a marathon company, give em a push even though i am useless at at. I managed to keep up with Dan until about 7km, Then i died hard. I managed to keep lou company for the rest of the run.  I managed to work out how to merge endomondo data with my hrm data, so i get a pretty awesome summary.

NOTES: i love how fast i recovered when we stopped for 2 minutes so we could have a good drink at the 5km mark. i was Literally back to normal by then.

PS: Oh did i mention ……… this was at 5:30 am !!

Activity:  Marathon training (supporting role)
Training Partner: Dan and Louise
Calories intake: 2578 cals
Exercise calories: 832 + 110 cals

Exercises : 60 Mins run , dog walking :)

GPS from endomondo website

 

 

CT – Weight free Martial arts based

Activity:  CT
Training Partner: DION
Calories intake: 2466 cals
Exercise calories: 530ish cals

I said iw as taking it easy this week, yeh.. when i start i can’t stop, what can i say. Different Idea using 0 weights today.

LEGEND:

3 set

100 x Fast boxing
20 x knees / rnd 2 kick / rnd 3 round kick
20 x box jump , /rnd 3 alternate box jump (like a stair climb)
2×5 meters High Knee lateral run (Knees high running on the spot but moving to the side)
5m Hurdles (high knee jumps)

2 Sets
10 x Flat to up boxing with 4 hit combo
10 x random boxing combo / with kicks
20 crunch and punch / rnd 2 crunch and elbow
30-20-30 boxing combo (30 sec box fast , 30 fast box with high knee, 30 all you got knock out punches

1 Sets

5x MMA get ups

10 – 1 Sets
10,9,8,7,6,5 Pushup + run (20m)
5 4 3 2 1 Burpee and run (20m)

NOTES:

  • Little time was lost in teaching combo and punching and kicking technique otherwise it was a solid session, 500 cals isn’t shabby
  • Up the sets to 3 if you are cardio fit :)

 

 

Week off training.

Well the time has come i haven’t had a full week off training since October.  I have had a couple of deload weeks in between there but i still train hard those weeks. I have been fairly ill over the last 3 days not keeping much food down. I have no idea why or what is causing it but i will get it checked out. I suspect maybe another round of food poisoning! But this week i will only do 2 days of HiiT Sprints, Tuesday and Thursday. I was supposed to train last Saturday and Sunday with maximum intensity but no session happened, didn’t have the energy at all. Only eating approx 1100 cals over those days.

I was planning the week rest next week just to give a chance for the CNS to catchup with all the loading i have been putting on it the last 3 weeks especially. I will start the next routine one week early too, this is a 3 day full body workout. I want to give it a run through to see how effective it is. Need to ramp up the martial arts sections of the CT training and reduce the weights side. Kick up the VO2 training too so i can obliterate the next grading.

Anyways, i’ll probably post a couple articles during the week to keep this alive!

Server issues

Seems the server we are on had major issues the last 2 days so if you were trying to get on you most likely didn’t, i know there isn’t many of you coming back on daily basis yet but just a short message to tell you why.