Autobot: P-Coy Challenge

After a pretty average year of training, with only the Total Warrior race being the event I trained for properly, I'm now on a training kick again.
This is primarily Aesthetics based, but also strength, fitness and to a certain degree MMA based.
I have made my diet basic, cutting down on bread, potatoes and cutting out binging on sugary foods and fatty foods. I have noticed that these binges have a bad effect on my mindset.
I've introduced L-Glutamine, Creatine as supplements to my diet, as well as plenty of Omega 3 from Sardines and Mackeral that I eat up to 5 times a week.
 
So here goes...
 
 

Kettle-Bell Session
I had to miss out a lot of resistance stuff for up to 2 month because of an injury I got whilst sparring. So this was my first session back using the KB's...
Primarily used a 24kg but for things like snatches on my right hand I had to use a 16kg because of my gay hand.
 
Warm Up:
20 Reps for 6 Exercises
 
Round 1:
16 x 30 Seconds/10 secs rest
Round 2:
12 x 40 Seconds/10 secs rest
Round 3:
8 x 1minute / 10secs rest
Round 4:
Tabata Partnered leg raises
Round 5:
8 x 30seconds / 10 secs rest Bagwork
 
The rest between rounds was 2 minutes.
The KettleBell Exercises consisted of (I can't remember the order);

• Double Handed Swings
• Double Handed High Swings
• Single Handed Swings
• Snatches
• Cleans > Clean and Press
• Halo's
• Round the Worlds
• High Pulls
• Burpees to Thrusters
• Press Ups
• Jumping Lunges
• Bent Over Rows

 

Leg Day; Always good to get a good leg session in!
 
Leg Extensions:
-5 Sets of Heavy (c.75-80kgs)x8, dropping to 45kg for 8 
Squats:
-12 x 60kg
-10 x 100kg
- 6 x 140kg
- 5 x 140kg
Leg Curls:
Hate this exercise and don't keep track of the weights used - Does my head in.
Deadlifts:
-12 x 60kg
-10 x 100kg
- 5 x 140kg
- 1 x 160kg
Calf Raises: Done these on the Smith Machine
- 12 x 40kg
- 12 x 70kg
- 12 x 70kg
Lunges:
- 3 set of 10 x 60kg on each leg
Good to get back to it. Struggled with the Squats and Dead's. I think my lower back was still a bit fatigued from Saturday.

Will keep an eye on this autobot, good luck!

MMA4life


Will keep an eye on this autobot, good luck!

Thanks mate.. I'll be starting to teach a class or two again, that's why I need to get my fitness up. But I shan't be competing in MMA anymore.
 
Back day today. Not done this aesthetic/bodypart training for years, I've always mixed things up with compounds and power movements.
 
T-Bar Rows

• 20kg x 15
• 40kg x 12
• 60kg x 10
• 80kg x 8
• 80kg x 7
• 40kg x 20

Straight Arm Pull down thingy's from standing?
God knows what weight we used, boring exercise.

Seated Machine Rows: 4 Sets x 8
 
Seated Cable Rows: 4 Sets x 12
 
Lat Pull-Downs: Widest Grip
It was on Level '10' whatever that is in weight. Felt good and could feel the burn lol
 
Dumb-bell rows:
2 Sets of 12 (Each arm) @ 35kg
1 Set of 12 (Each Arm) @ 45kg
 
The hand held up OK grip wise, even on the dumbbell rows. We finished off some bicep work but hardly anything worth noting. Again using the Ez bar the hand felt OK with 10's on. But I couldn't do reverse curls simply 'cos the grip isn't strong enough yet.
 
Felt a bit disappointed with the whole workout, so I finished off with a Tabata session on the Versa Climber with the resistance cranked up. Burned my legs out which were still stiff from the day before.
I'm thinking of including some HIIT whether it's with weights of cardio machine at the end of each 'weights' session to finish me off.
Got wrestling tonight, so hopefully be very productive.

Autobot


Leg Day; Always good to get a good leg session in!

Leg Extensions:
-5 Sets of Heavy (c.75-80kgs)x8, dropping to 45kg for 8 
Squats:
-12 x 60kg
-10 x 100kg
- 6 x 140kg
- 5 x 140kg
Leg Curls:
Hate this exercise and don't keep track of the weights used - Does my head in.
Deadlifts:
-12 x 60kg
-10 x 100kg
- 5 x 140kg
- 1 x 160kg
Calf Raises: Done these on the Smith Machine
- 12 x 40kg
- 12 x 70kg
- 12 x 70kg
Lunges:
- 3 set of 10 x 60kg on each leg
Good to get back to it. Struggled with the Squats and Dead's. I think my lower back was still a bit fatigued from Saturday.

 
Some good lifts there - just a question - why do the leg curls if you dont like them? Are they necessary after squatting? I would drop them if i "hated" them

Many thanks...
 
I think cos my training partner does them and I kind of hopped onto his routine. I don't usually do muscle groups in isolation but usually mix them up in the same session, but I'm trying something different to hopefully get some shape in my physique.

Wrestling Class tonight...
I used to teach MMA/Grappling 2-3 times a week but I stopped a few months back due to lack of motivation. But I think the break did me good.
So this was the first, of hopefully, a new start of classes. The local MMA club have a show in Feb, and I have friends competing so the class will benefit us all.
Started off quite light last night due to lack of space, but will ramp it up over the next few weeks.
 
- Warm Up
Basic warm up of Bounce Knee, Sprawling and Swimming
 
- Technique
1 Throw and a Ground Escape
 
- Drills
Takedown Drills
 
An easy ish session to get kicked off. It will get ramped up over the coming weeks.

Chest & Triceps: Not done, striclty t-shirt muscles for years. Strange feeling really.
 
Incline Dumbbell Press

• 15 x 30kg / 12 x 36kg / 12 x 36kg

Flat Dumbbell Press

• 10 x 36kg / 7 x 40kg / 7 x 40kg

Incline Flyes

• 3Sets of 8x22.5kg - 10x10kg

Decline Bench Press

• 8 x 60kg / 2 Sets of 8 x 70kg

Triceps: - Rope Pull Downs 4 Sets / Straight Bar Push Downs 4 Sets / Overhead Rope Ext 4 Sets / 2 x 6 Dips
 
Finisher:
Tabata round of Versa Climber with plenty of resistance on.
 
I'm currently 14.5 stone and taking creatine and l-glutamine daily. I'm usually about 14 (88kg) so I presume it's water that being retained as I've lost my abs somewhere too.
I've got Judo on Friday, and if I feel OK afterwards I'll mix in some Barbell Cleans, then KettleBells on Saturday.
 

Shoulders day today, not usally a big fan of them to be honest, but you can't argue that a decent se of sculpted shoulders look the biz...
I was early so I decided to do some clean and press with the squat...
 
CnP:
8 x 50kg, 4 x 5 @ 60kg
 
Shrugs (although I thought these targeted Traps / Back)
25kg Plates - 3 x 12
 
Dumbbell Shoulder press:
17.5kg DBs x 15 / 22.5 x 10 / 27.5 x 7 (x2)
 
Seated Lateral Raises:
17.5kg Partials x 8 > 10kg FRM x 10 (x3 Sets)
 
Olympic Bar Front Raise:
3 x 8
 
Bent Over Reverse Flyes:
3 Sets - 12kg x 10
 
Finisher of: Tabata Versa Climber - fked!!!
 
Roughly 91kg

Kettle-Bell Session 
Good session, a few more bodies down icluding my mate who is unbeleivably fit and strong. So it made me work harder. Same set up as last week, although I think I blasted out more reps on the 24kg this week.
 
Warm Up:
20 Reps for 6 Exercises
 
Round 1:
16 Exercises x 30 Seconds/10 secs rest
Round 2:
12 x 40 Seconds/10 secs rest
Round 3:
8 x 1minute / 10secs rest
Round 4:
Tabata Partnered leg raises
Round 5:
8 x 20seconds / 10 secs rest Padwork
 
The rest between rounds was 2 minutes.
The KettleBell Exercises consisted of (I can't remember the order);

• Double Handed Swings
• Double Handed High Swings
• Single Handed Swings
• Snatches
• Cleans > Clean and Press
• Halo's
• Round the Worlds
• High Pulls
• Burpees to Thrusters
• Press Ups
• Jumping Lunges
• Bent Over Rows

 
Feel good at the moment. The L-glutamine and creatine supplement seems to be doing it's jobs.

Leg Day & Fired up!
 
Leg Extensions:
- 8 x 80kg > 8 x 45kg (x 2 Sets)
- 8 x 85kg > 8 x 45kg (x 1 Set)
 
Squats:
- 10 x 60kg
- 8 x 100kg
- 5 x 140kg
- 5 x 160kg
- 20 x 100kg Finisher
 
Calf Raises:
- 15 x 40kg
- 12 x 70kg
- 12 x 70kg
 
Deadlifts:
- 10 x 60kg
- 8 x 100kg
- 5 x 140kg
- 2 x 160kg
 
Finished with some flabs... which were still a bit sore from yesterdays tabata shindig.

A bad week of record keeping so I'll do my best to remember the bloody exercises and reps...
Aaaaanyway:
 
Monday: Back

• Wide Grip Lat Pull Downs x 4 Sets
• Seated Row Machine x 4 sets
• Straight Arm Cable Pull Downs x 4 sets
• Seated Cable Rows x 4 sets
• Bent Over T Bar Rows x 4 sets

Wednesday: Chest & Triceps

• Decline Bench: 10 x 60kg / 10 x 80kg / 8 x 80kg
• Flat Db Press: 10 x 32.5kg / 10 x 35kg / 6 x 40kg / 6 x 40kg
• Incline Db Press: 3 x 10 @ 30kg
• Incline Db Flies: 3 x 8 @ 17.5kg
• A load of tricep stuff that bores the **** outta me.

Friday: Shoulders

• Standing Military Press: 12 x 40kg / 10 x 50kg / 8 x 60kg / 6 x 60kg
• 2 x 25kg plate Shrugs 3 x 10
• Db Soulder Press: 10 x 22.5 / 8 x 25kg / 6 x 27.5 / 6 x 27.5kg
• Seated Lateral Raises: Struggle with this due to my gay hand 3 x 10kg Db at 10 reps
• Reverse Flies: 3 x 10 @ 12kgs
• Tabata Round on the Versa Climber: Resistance cranked right up!!!
• Friday Evening was Judo... Light sesh all in all but an hours work anyway

• Kettlebell Day...

A few of us get together for a hefty K'bell workout... I mainly used a 24kg but fatigue and the limp wrist sometimes requires the 16kg...
 
Warm Up:
20 reps of:

• Double Handed Swings (DHW)
• Single Arm Swings Left & Right
• High Pulls

Main Workout: 20 Reps of 20 Exercises ( can't remember the exact order, but it was F*CKING HORSEWORK!!!!!!!!!!!!)

• Left Handed Swings
• LH Clean n Press
• LH Snatch
• LH Cleans
• LH KB Squats
• Press Ups (side to side over Kettlebell)
• Figure 8s
• DH Swings
• High Pulls
• DH High Swings

Basically repeated all the above for the Right Hand too, except the Press Ups were replaced by Bastard Burpees with a Tuck Jump.
 
We then did 4 Rounds of body weight stuff, as follows:
 
Round 1: 30 seconds per exercise - no rest

• Jumping Squats
• Jumping Lunges
• Sprawls
• Hill Climbers (proper alternate leg squat thrusts)
• Hindu Push Ups
• Press Ups
• Sit Thru's
• The Plank
• 10 x Partnered Double Leg Lifts

Round 2: Similar to round 1

• Tuck Jumps
• Hndu Squats
• Sprawls
• Hindu Press Ups
• Knee Thrusters
• V-Sit Ups
• Press Ups
• Plyometric Press Ups
• 10 x Partner Lifts - Belly to back (like a greco suplex)

Round 3: All Partner Stuff. 30 seconds / 1 minute exercises

• Double Leg Lifts (30 seconds worth each)
• High 5 Sprawls (1 minute)
• Belly to back lifts (30 seconds worth each)
• Press Up Hand Clap (1 minute)

Round 4: The Finisher

• On the spot sprint (5 seconds) > Sprawl to a Tuck Jump x 10
• Tuck Jumps 1 to 10

Good hard session all round. Feel great, abs are through, although prob only temp, and the creatine is holding plenty of water in the right places. Happy bunny.
 

After a very heavy night out in Manchester on Boxing Day, coupled with a 3 hour drive home, doing legs for the first session back was a bit daunting.
 
Leg Extensions:
4 Sets: 85kg x 8 > 45kg x 8
Squats:
12 x 60kg / 10 x 100kg / 5 x 140kg / 5 x 160kg / 3 x 160kg
Seated Leg Curls:
3 Sets of what a load of Bollocks
Calf Raises:
10 x 40kg / 10 x 70kg / 10 x 80kg
Deadlifts:
10 x 60kg / 10 x 100kg / 6 x 140kg / 3/4's of 1 @ 180kg / 1/2 of 1 @ 180kg / 5 @ 140kg
 
Finished with some flabs

Chest and Triceps
 
Decline Bench:
10 @ 60kg / 8 @ 80kg / 5 @ 100kg
Flat DB Press
10 @ 30kg / 8 @ 35kg / 6 @ 40kg / 5 @ 40kg
Incline DB Flies
3 x 10 x 20kg
Incline DB Press
10 x 30kg / 2 Sets @ 8 x 35kg
 
Rope Pull Downs / Push Downs / Overhead Cable Extensions
 
4 Minute Tabata on the Versa Climber

A couple of pics. The Body only shot from around September time, obviously on a good day. The second shot was taken a couple of days ago. Getting a good balance of all things is a tough act. Ideally want Absolute Strength, Functional Strenth, Aesthetics as well as a Hight Intensity Fitness level...
Any thoughts would be greatly recieved.
Cheers

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Shoulders Day:
I came down early again and did some warm up / pre workout stuff.
 
5 x 60kg Romanian Deads / Normal Deads / Half Cleans
3 Sets of 5 Reps @ 60kg Full Clean & Press (c/w Squat)
 
Standing Military Press:
10 @ 50kg / 8 @ 60kg / 7 @ 60kg / 7 @ 60kg
 
Lateral Raise: Technique & Strength is ****e due to limp wrist :)
3 Sets of 10 using 10kg DBells
 
Seated DBell Press:
10 @ 17.5kg / 10 @ 27.5 (3 Sets)
 
Front Raises: Using Olympic Bar
3 Sets of 8
 
Tabata Timed Versa Climber: 2 Rounds (Tough)
 
Finished with some Flabs
 
That will probably be it until the new year now, however I will be ditching a lot of the Aesthetic based exercises then and concentrating on Power/Compound stuff along with more wrestling/judo and thai boxing.
 
Have a good un everyone x

Trained Judo on Friday, it was the first session back in the New Year.
Fantastic session and very constructive.
 
Judo: 6-7.30
Warm Up
Throw Practice / Techniques
Power Exercises
2 x 4 minute Randori (Sparring)
 
This morning (Sat) was the Kettlebell class, first one back after New Year. I was asked to take it so I planned to incorporated some body weight stuff that we normally do in the MMA Classes. Unfortunately no one turned up. So I had a workout on my own, with some adaptations. It was OK as I got to play Dead to Me's new album at full blast all the way through.
Round 1: 10 Reps on Each 24kg KettleBell used on all exercises

• Clean n Press (c/w Squat) Left
• Clean n Press (c/w Squat) Right
• High Pulls
• High Pull Juggles
• Thrusters
• Snatches Left
• Snatches Right
• Alternate Hand Swings

Round 2: Bodyweight Stuff (30 seconds each exercise)

• Jumping Squats
• Jumping Lunges
• Sprawls
• Sit Thru's
• Hill Climbers
• Clap Press Ups
• Pulse Press Ups
• Squat Thrusts
• Plank (1 min)

Round 3: Bodyweight Stuff 30 secs each

• Tuck Jumps
• Hindu Squats
• Sprawls
• Hindu Push Ups
• Junping Lunges
• Tuck Jumps

Round 4: 5 Reps per exercise

• Clean n Press (c/w Squat) Left
• Bastard Burpees with a Tuck
• Clean n Press (c/w Squat) Right
• Bastard Burpees with a Tuck

**Repeat this - so did eight sections altogether**
 
Round 5: K'Bell Round (6mins)

• Swings (1min)
• Cleans (left) x 30secs
• Cleans (right) x 30secs
• Overhead Lunge (Left) x 30secs
• Overhead Lunge (Right) x 30secs
• Bent Over Rows (Left) x 30secs
• Bent Over Rows (right) x 30secs
• High Pulls x 30secs
• High Pull Juggles x 30secs

Round 6: Finisher
1 - 10 Tuck Jumps
 
Glad to do the session although I didn't work as hard as when in a class. Plus I had 2 mins rest between rounds. Better than a kick up the arse though :).
Legs tomo :(
 

Leg day comes round too quickly... PB reached on Deads today, and I can feel one coming on Squats before to long also
 
Leg Extensions:

• 10 @ 50kg
• 8 @ 80 - 8 @ 40
• 8 @ 85 - 8 @ 45
• 8 @ 90 - 8 @ 50

Squats:

• 10 x 60kg
  8 x 100kg
  5 x 140kg
  5 x 140kg
  3 x 160kg
  1 x 160kg

Seated Leg Curls:
Load of ****e
 
Deadlifts:

• 10 x 60kg
  8 x 100kg
  5 x 140kg
  1 x 180kg - PB!!!!!!!!!!!!!!
  1 x 180kg (Just to prove it wasn't a fluke!)

Calf Raise:

• 3 Sets - 10 @ 35kg each side on Smith Machine

Lunges:
3 Sets of 10 Reps each leg @ 60kg
 
Finished with a Tabata on Versa Climber and Flabs...
 
Good session - Happy with my dead's and squats.