get stuck back into the conditioning stuff mate.

I love collar chokes , if you get them right its like being hung from 30 foot gallows !!

hurray !!

Sun 15/6/08 - Upper Body

Letter Drill + Neck Exercises

A, Narrow Grip Pull up
BW x 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1

B, Dips
BW x 2, 4, 6, 8, 10, 12, 6+3+1 (10), 8, 6, 4, 2

well these 2 were hard! Grip on pull ups probably had thumbs 10 inches apart. I did enjoy it. Triceps were really burning towards the end.

DB Cuban Rotations
8kg x 10, 10

Facepulls
30kg x 10, 10

Plate OH Front Raise
10kg x 10, 10

few upper back exercises, could really feel all of them working.

3 sets of levering using an oly DB handle

50 bodyweight calve raises

Bodyweight at end of session in trainers, shorts + tshirt = 106kg

Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to, Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.


[link=http://www.muscletalk.co.uk/Skinny-Fat-Heavy-Breathing-Broken-Down-

Mon 16/6/08

40 mins cardio on various machines

as exciting as it sounds

Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to, Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.


[link=http://www.muscletalk.co.uk/Skinny-Fat-Heavy-Breathing-Broken-Down-

Wed 18/6/08 - Legs

Normal warm up crap

Overhead Lunges
20kg x 5
30kg x 5
40kg x 5

interesting

A, Crossface Lunges
50kg x 5, 5, 5

B, Single Leg Bridge, Foot On Bench
BW x 10
+10kg x 10, 10

These lunges were really hard today. I like these single leg bridges on a bench, really nail my hamstrings.

A, Single Leg Cable Reach
20? x 10
25? x 10
30? x 10

B, Kneeling Cable Crunch
65? x 12
75? x 10
80? x 10

Havent dont reaches for a long time, made a good change from 1 leg RDLs, cable crunches hurt.

A, Ceiling Reach
2 x 5 per side

B, Ball Exchanges
2 x max

C, Back Extensions
x 12
+10kg x 12

bit more core work to finish off, feel nicely worked

Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to, Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.


[link=http://www.muscletalk.co.uk/Skinny-Fat-Heavy-Breathing-Broken-Down-

your ****ing fit for such a big fella ! i was 107kg's at my largest and i struggled getting off the floor !!!

cheers boar, not fit enough tho, i seem to be losing bodyfat but my weight is staying constant so thats good, i've not been this lean for a long time

Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to, Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.


[link=http://www.muscletalk.co.uk/Skinny-Fat-Heavy-Breathing-Broken-Down-

21/6/08 - Training at work day

A, Dragon Flags
x 5, 5, 5

B, Ball Rollouts Knees on Bench
3 x 6-10

C, Rotation Static Holds
Blue woody band, 3 x 15s each side

D, DB Sidebends
20kg x 10
24kg x 10, 10

E, Ball on Bench Reverse Hypers
3 x 10

cool abwork, felt some good, really deep contractions going on, none of this high rep burning abs ****e


50 single leg calf raises

20 mins on X-Trainer

stretches

Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to, Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.


[link=http://www.muscletalk.co.uk/Skinny-Fat-Heavy-Breathing-Broken-Down-

Sun 22/6/08 - Upper Body

Various band exercises to warm up, curls, pullaparts, shoulder presses, neck work

1A, Bridging 1 Arm KB Press
24kg x 5
32kg x 5, 5, 5

1B, KB Pullovers
24kg x 5
32kg x 5, 5, 5

This was really hard, both the press and the pullover. Discovered a definate weakness in my left wrist on the pressing, was a real limiting factor.

2A, 3 Point KB Row
32kg x 12, 12, 12

2B, KB Push Offs
3 x 5 per side

Good little superset, one arm rows are always tough if you do any kind of reps and do them strict, push offs were good too, felt like my triceps were gonna explode on the last set.


3A, Single KB OHP
24kg x 8, 8, 6

3B, Band Pullapart
3 x 10

3C, Band Curl
3 x 12

good way to finish, my rotator cuffs feel fried

Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to, Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.


[link=http://www.muscletalk.co.uk/Skinny-Fat-Heavy-Breathing-Broken-Down-

kettlebells

not much judo in there mate , have you just not put it in the old log ?

not been able to get to it since last saturday due my shifts which is a bugger, i should make 2 maybe even 3 sessions this week though

Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to, Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.


[link=http://www.muscletalk.co.uk/Skinny-Fat-Heavy-Breathing-Broken-Down-

todays session

Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to, Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.


[link=http://www.muscletalk.co.uk/Skinny-Fat-Heavy-Breathing-Broken-Down-

Mon 23/6/08 - Judo

all stand up today, i still feel **** at throws, though some definate improvement, learnt the kata-guruma tonight, basically a firemans carry into a throw, i can see thats going to be a go to move for me.

my Gi has definately shrunk, too much, plus it gives me runners nipple!

Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to, Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.


[link=http://www.muscletalk.co.uk/Skinny-Fat-Heavy-Breathing-Broken-Down-

my bodys feeling pretty battered at the moment, calves, hips, lower back, upper back, neck and i think i must have trapped a nerve or something in my left shoulder as my whole arms hurting.

i think a week of rest is due, next week i'll take it i think

Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to, Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.


[link=http://www.muscletalk.co.uk/Skinny-Fat-Heavy-Breathing-Broken-Down-

Wed 25/6/08 - Judo

mainly ground work tonight, rolled with a beast of brown belt who I have not rolled wih before. I arm barred him but I'm sure he let me. Did a few more throws, I really have no idea what I'm doing with stand up Judo.

arm has ached all day but doesnt bother me at all when doing something

Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to, Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.


[link=http://www.muscletalk.co.uk/Skinny-Fat-Heavy-Breathing-Broken-Down-

Sat 28/6/08 - Judo

worked various foot sweeps and combinations today, then a bit of ground work practicing whatever we wanted, then 4 different arm bars, bit of fighting on the ground, i had 4 attempts and lost them all! Bit of stand up fighting, got my partner down twice and also managed to throw myself once!

neck and arm didnt seem to give me any trouble, wasnt aware of it at all

Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to, Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.


[link=http://www.muscletalk.co.uk/Skinny-Fat-Heavy-Breathing-Broken-Down-

on a side note, i really need to up my conditioning as after a quick scuffle i am dying, especially on the floor, i find myself getting so gassed that i'm too tired to escape and pin or submission

Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to, Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.


[link=http://www.muscletalk.co.uk/Skinny-Fat-Heavy-Breathing-Broken-Down-

Mon 30/6/08 - Legs

A, BB Lunges
50kg x 5
55kg x 5
60kg x 5

B, 1 Leg DB RDLs
18kg x 8
20kg x 8
24kg x 8

legs felt incredibly weak on lunges today, dont know why really.

Conditioning Death

30 seconds of the following:

12kg DB Thrusters
Horizontal Pull ups
V-ups
Band Snapdowns
Burpees

done twice for a total of 5 mins

lay on floor and sweat a lot x 1

lots of stretching

Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to, Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.


[link=http://www.muscletalk.co.uk/Skinny-Fat-Heavy-Breathing-Broken-Down-

Conditioning Death

nice one pike , I had a session with plenty of ground fighting - it certainly ****s you up ,but in actual fights you get stood up so quick that those situations rarley happen , however , groundwork is the bollocks for conditioning / core strength etc

ORIGINAL: boar

Conditioning Death

nice one pike , I had a session with plenty of ground fighting - it certainly ****s you up ,but in actual fights you get stood up so quick that those situations rarley happen , however , groundwork is the bollocks for conditioning / core strength etc

cheers boar

that workout i did would be easy for you, it amazes me the stuff you do!

theres a thread on iron city about your 666 madness.

unfortunately i find i gas during any randori, standing or on the ground.

grading in july so i'm going to attempt to condition my ass off!

Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to, Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.


[link=http://www.muscletalk.co.uk/Skinny-Fat-Heavy-Breathing-Broken-Down-

Wed 2/7/08 - Upper Body

A, Gi Collar Pull ups
BW x 6, 6, 4 + 1 + 1

A, DB Press
40kg x 6, 6, 6

wow those Gi pullups are harder than using a towel! on the final set my hands were slipping.

DB press was ok, felt I could of done more upper body strength work today but nevermind, conditioning is priority at the moment.


Conditioning Death

1 Minute each of the following, no rest between exercises:

10kg Plate Lunges
4kg Alternate Cross Punching
Alternate Leg Pike Ups
Band Snap ups
Hip Escapes

rest a bit, then 30s of the following, no rest between exercises:

Split Jumps
4kg Alternate Cross Punching
Pike ups
Band Snap Ups
Hip Escapes
Lunges
4kg Alternate Cross Uppercuts
Pike ups
Band Snap ups
Hip Escapes

lay down and die x 1

was only planning on doing one 5 minute round today but 1st one went well and recovered quick so stuck a slightly different second round in.

Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to, Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.


[link=http://www.muscletalk.co.uk/Skinny-Fat-Heavy-Breathing-Broken-Down-