Archive for April, 2011

CT – Bit o everything

[No hrm] :(

Activity: CT
Training Partner: Ben
Calories intake: 2400
Exercise calories: ~400 Cals

LEGEND:

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

2 Minute Rounds  / 30 Seconds Rest / 2 rounds

1. Kb Swing
2. Skipping
3. 5x chest press + 1 stand up
4. MB Slams

2 Sets

1. KB power clean and press
2. KB figure 8’s
3. KB Dead Lift
4. SSET: (1 set) 5 -1 Hill run + 5,4,3,2,1 burpee with partner double clap (burpee down, push up , clap , clap hands, back up)
SSET: (1 set) 5- 1 Hill run + 5 Leg raises (various) Standard, single legs , 45deg hold etc

3 rounds  / 2 mins

MT boxing combos

Pad work – all work is done from left foot forward – Jab starts from left hand and combos flow from that unless stated otherwise.

Jab – Cross – Uppercut – Overhand Right
Jab – Cross – Back Elbow (cross and elbow done from the right hand slide forward into the elbow and use a cutting motion)
Jab – Cross – Back (Right) Knee to body – switch to left knee to body. (use your core here to twist your opponent into the knee and instead of a direct knee i.e. frontal. Should be about 45 degree and with the meaty part of your quad above the knee)

As with all combinations, head cover, jabs, double jabs etc were thrown in to mix up the combos and to help get some fluidity of movement.

NOTES:

  • Nice solid little session the hills + burpee was killer.

 

w3 – Shoulder Legs

Activity: Weights
Training Partner: Arun
Calories intake: 2831 cals
Exercise calories: 318 cals

Day 3 – Legs – Delts

5 x 6 Squats
4 x 8 Barbell dead lifts
3 x 10 Leg press
2 x 15 Leg extensions
3 x 10 Calf raises
3 x 8 Front dumbbell raise
3 x 8 Side dumbbell raise
3×8 Shoulder press

NOTES:

  • Upped the DL 20kg today 140kg
  • Squats 100 x 100 x 105 x 120 (failed badly on the 120)

w3- chest tri’s

Activity: Weights
Training Partner: NA
Calories intake: 2745 cals
Exercise calories: 271 cals

LEGEND:

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

3 x 10 Bench press
3 x 10 Incline bench press
2 X 10 Decline Press
3 x 8 Cable flyes
3 x 10 Tricep extensions
3 x 10 Close-grip bench press

NOTES:

  • Trying to beat my bench plateau, So trying as many reps as possible with higher weight.

 

HiiT

Activity:  HiiT
Training Partner: N/A
Calories intake: 2434 cals
Exercise calories: 321 cals

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , PS: Per side

23 Mins HiiT Sprinting

1. Warmup 2 mins
2. Sprint one minute (15km +) then walk 7km+ for 1 minute until 19 minutes
3. Walk 2 minutes
4. Sprint 2 minutes (16-18 km/h)
5. Cool down and stretch

NOTES:

  • Felt really good today, upped the max speed
  • At 23 minutes i jumped off the treadmill and did a recovery test 181 (my max) to 114 in approx 2 minutes.

Achieving Greatness

I wrote up an transcript of the video here

Greatness is not some esoteric quality that only a few of us have. It’s not this god given gift that is predetermined among us and only a few people have this innate quality to ever achieve greatness. NO, greatness lies in every single one of us. We all have the ability to become great but the difference lies in what we are willing to do to get there and how we are going to do it. You know there is a certain redemptive power that making a CHOICE has. We all wake up in the morning when the sun rises and we have an opportunity that lies before us. We have a multitude of tasks at our disposal and we either be productive or seek instant gratification. But that choice is up to us. Read the rest of this entry »

CT – Quick kettlebell session + HiiT

Activity:  CT
Training Partner: N/A
Calories intake: 2496 cals
Exercise calories: 206 cals + 120 dw + ~350 karate

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , PS: Per side

All exercise sets 15 seconds rest after each set

4 Sets

25 x Kb Swing
20 x KB power cleans + Press
10ps X SOTS press
5ps X KB circle
5ps X KB Ribbons
Rest : 15 secs

2 Sets

20 x KB renegade row
20 X KB Dead Lift
5ps X KB figure 8’s
5ps X KB Diagonal chops

NOTES:

  • Tough little session, quick and painful :)
  • HRM didn’t measure any data for 5 mins at the start, didn’t sync with the strap. So an extra 40-60 cals were burned in that time.

w2 Back delts

Activity: Weights
Training Partner: Dion
Calories intake: 2345 cals
Exercise calories: 236 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 One arm  Rows
3 x 10 EZ bicep curls
2×10 Roman Chair back extension

2x 10 hanging leg raise
2×20 Crunches

Adding in some more information – Martial arts

Well i am using this as my personal training log as i am involved in martial arts so i am going to start adding in what happened at training, some tips and articles mainly on karate at this stage to the blog. I am going to  try to give general tips as well to help any art you maybe in to.  So keep tuned.

W2 – Legs

Activity: Weights
Training Partner: Arun
Calories intake: 2521 cals
Exercise calories: 355 cals

Day 3 – Legs

5 x 6 Squats
4 x 8 Barbell deadlifts
3 x 10 Leg press
2 x 15 Leg extensions
3 x 10 Calf raises
2 x 10 Barbell lunges
3x 10 DB squat and press

NOTES:

  • Took a bit longer today with arun, half the session was squats and DL
  • Personal best in DL today 5x120kg
  • Personal best in squats as well

w2 – chest delt tri

Activity: Weights
Training Partner: NA
Calories intake: 2423 cals
Exercise calories: 332 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:

  • Trying to beat my bench plateau, So trying as many reps as possible with higher weight.
  • Overall good session, need to up the weights on front raises.