RE: Form Follows Function - An MT Community Journal

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Integra -> RE: Form Follows Function - An MT Community Journal (Oct. 22 2007 9:31:42)
I will post my cardio workouts on here too, to keep this thread alive while Osagi recovers. <inserts thumbsup emoticon which he can not be bothered finding>

Mook -> RE: Form Follows Function - An MT Community Journal (Oct. 22 2007 10:18:08)
LOL If you can't be arsed to find it do what I do and type [sm=thumbsup.gif ] but all together, type thing [:D] I would go to bed but I can't move from the couch, my abs are not impressed with me

PikeKing -> RE: Form Follows Function - An MT Community Journal (Oct. 22 2007 11:43:26)
Saturday 20th October Circuit Of Love & Happiness Warm up Spinal Flossing Lunge & OH Reach Heel Digs Lat Lunges Sumo Sit Ball YTWLs Jacks Circuit Of Love & Happiness A, Goblet Squat 20kg x 15, 15, 15 B, Single Arm Band Row x 15, 15, 15 C, DB Serratus Crunch 8kgs x 15, 15, 15 D, DB Lunges 8kgs x 15, 15, 15 E, Lat Pulldowns 30kg x 15, 35kg x 15, 15 F, Bent Arm Push up Hold x 30s, 30s, 30s G, Ball Supine Hip Extension x 15, 15, 15 H, Band Leaning OH Triceps x 15, 15, 15 I, Bicycle Crunch x 15, 15, 15 J, Band Biceps Curls x 15, 15, 15 That was fun, took no rest between exercises, just the travelling time etc, a short rest between each circuit. 1st circuit was ok, 2nd was getting a bit tougher then on the 3rd my pores opens and i was soaked and pale. The 3rd was tough, left me feeling sick for 15-20 mins and then still not right for a while after. I'm pleased body felt fine throughout, its the engine that was ****ed! the worst exercises were 1 the lunges and 2 the triceps.

Integra -> RE: Form Follows Function - An MT Community Journal (Oct. 23 2007 10:17:28)
Tuesday 23/10/2007 2x1500m 4x400m 1 minute rest in between each run Finished with 25x med ball slams 25x plate twists 25x ab rollouts (on knees)

richyd -> RE: Form Follows Function - An MT Community Journal (Nov. 1 2007 16:30:22)
1 minute rest between 1500m[:)] u must be real fit m8. What sought of time you running them in m8???

Osagi -> RE: Form Follows Function - An MT Community Journal (Nov. 10 2007 14:52:25)
Ok, the monkey is back in the tree!! After a few forced weeks out from training I've decided it's high time I got my ass back in the gym / dojo / field / forest and made an attempt to regain my lost fitness. Gonna have to take it a little easy at first in order to guage where I'm at, however this is the plan I have in mind for the next 2-3 months; Sat - Max strength Sun - GPP Mon - Anaerobic endurance Tues - HIIT Wed - Explosive strength You'll see that routine covers all the basic elements required to support my martial arts training which I intend to throw myself into over the next 12 months with a view to competing in 2007/2008. Other than adhering to certain key parameters for each type of workout, my workout's won't follow any set pattern or routine, I like to keep things mixed up so I'll pretty much be changing my workout's on a weekly basis unless I hit on a particular routine I really like and feel I can milk a little something extra out of it by sticking with it for a few weeks. So without further ado, the workout I have planned for today; Sat 10/11/07 - Max Strength (gym based) Warmup (foam roller, dynamic mobility / flexibility work, 500m rowing, (10 pressups, 10 overhead squats) x 3 ) BB Bench Press - 4 x 3-4 1x4x80kgs, 1x4x85kgs, 1x4x90kgs, 1x3x90kgs, pretty tough Bent-over DB Rows - 4 x 3-4 (each arm) 4x4x50kgs, pretty easy BB Squats - 4 x 5-6 1x6x100kgs, 1x6x110kgs, 2x6x120kgs, right hip still a problem, forcing weights down Glute ham raise - 4 x 5-6 4x5xbw+10kg DB Clean and Press - 4 x 3-4 (each arm) 4x4x28kg Chin ups - 4 x 3-4 (weighted) 4x4xbw+10kg's Cooldown - 5 mins rowing Time for entire workout with warmup / cooldown - 1hr 10 mins Will update later with weights / times. Edit - updated with weights and times. Bit dissapointing, seem to have lost quite a bit in terms of strength and general fitness, still, plenty of scope for progress over the coming weeks and months. Osagi

Osagi -> RE: Form Follows Function - An MT Community Journal (Nov. 11 2007 14:06:49)
Sun 11/11/07 - GPP Simple circuit, repeated x 5 (10 mins total); 30 secs burpees 30 secs star jumps 30 secs medicine ball slams sand dune climb (run/climb/struggled up a steep sand dune and bag down, then straight into next circuit) Osagi

Mook -> RE: Form Follows Function - An MT Community Journal (Nov. 11 2007 17:30:25)
LOL I used to get funny looks at the beach running up and down the dunes like a man posessed. Good to see you back training mate, looking pretty strong to me and can only increase [:)]

Mook -> RE: Form Follows Function - An MT Community Journal (Nov. 11 2007 17:33:36)
Ok, been promising to write up my notes for a while so better get to it. After massive fcuk abouts with regards to getting back in the Marines I finally put pen to paper friday morning and should be re-enlisted around march time all going well. Training has been based around strength / CV alternating days and the 5th day being rest. Much like Osagi training changes weekly as I have no requirement to see increases in weights etc I just want to get stronger and fitter and naturally this will improve with the right work ethic

Mook -> RE: Form Follows Function - An MT Community Journal (Nov. 11 2007 17:36:53)
CV sessions have been quite consistant, I run home from work every morning and there is a set of steps to rival Rocky's that I run up every day as a finisher to the runs. Anyone living in Gateshead might know them, over the Redheugh bridge chuck a left (Gateshead side) and there's a road bridge and then the steps from hell. Mapmyride counts the elevation at 250ft. They deserve a photo at some point I feel [:D] This run is approx 2.5 miles and is finished in no more than 18 mins

Mook -> RE: Form Follows Function - An MT Community Journal (Nov. 11 2007 17:56:16)
Gym based CV sessions are along these lines: 2.4km Treadmill run - 9mins 40secs - specific to a test I have a week tomorrow 25 burpees Full recovery (usually takes about 3 minutes to recover normal heart rate, hoping to shorten this) Bike Tabata 25 burpees Full recovery 1km Concept II - 4mins 44secs (poor) 25 burpees

Mook -> RE: Form Follows Function - An MT Community Journal (Nov. 11 2007 18:05:40)
Last 2 strength sessions I did looked like this. I struggle with this side of things and would like some advice as I don't feel like my strength sessions are efficient enough. 1. Supersets Bench > D.B Row 4x4 Pull Ups > Dips 10x4 D.B Clean & Press > Ab Rollouts (Knees) 5 each side, 10 rollouts x 4 Back Extension > Leg Raises 20x4 Then as a finisher... 50 Burpees : 4mins 50secs --- --- --- --- 2. Clean (pause) into Front Squat (1 movement) 4x4 @ 60kg - Hard! Turkish Get Ups 3 (per side) x3 @10kg Burpees (jump into) Pull Ups 5 & 5 x 5 Ab Rollouts into Plank 5 & 1min Ab Rollouts into Side Plank 5 & 1min Ab Rollouts into Side Plank 5 & 1min (Other side) After this I ran home with about 15lb in my bag at 5 mins run / 1 min walk x 5

Integra -> RE: Form Follows Function - An MT Community Journal (Nov. 12 2007 0:28:22)
Strength sessions seem fine mate, how are they progressing?

Mook -> RE: Form Follows Function - An MT Community Journal (Nov. 12 2007 6:19:49)
Really well mate, finishing all sessions feeling strong but exhausted. Have just a little left in the tank before I go for the finisher Was thinking maybe designing 3 sessions along this format, underneath I'll have like a pic 'n' mix of exercises I can do that day 2 x large compounds Squat & Front, Bench, Deadlift, Cleans, D.B Clean & Press, Military Press 3 x Callisthenics / Plyometrics Dips, Plyo Press Ups, Pull Ups, Jump Alt Lunges, Glute Ham Raise 3 x Core Rollouts, Plank, All Sit Up Variations 1 x Finisher Tabata, Burpees For Time, 2.4km Treadmill To perform 2/3 times per week If you's can think of anymore feel free to edit and add, thanks [:)]

Mook -> RE: Form Follows Function - An MT Community Journal (Nov. 12 2007 6:28:03)
Monday: 12/11/07 Run: Work / Steps Of Hell / Home : 2.1 miles 16:42 < Personal Best Felt really strong, even on the steps which I managed to clear 3/4 before having to walk / crawl up. Recovered quickly and managed a strong sprint finish to the front door. Going to the gym in a couple of hours for a strength session so feed and re-hydrate is plan for the next couple of hours

Integra -> RE: Form Follows Function - An MT Community Journal (Nov. 12 2007 10:04:53)
Could add some weighted chins and rows to your strength workouts mate, the compounds are quite push-dominant. Core: Could add some twists in there - plate twists, russian twists, med ball twist throws, and maybe some turkish getups. Also a little bodyweight lower back work to balance things out in the form of supermans, back extensions, etc

Mook -> RE: Form Follows Function - An MT Community Journal (Nov. 12 2007 12:10:22)
Cheers bud Did Turkish Get Ups for the first time friday and highlighted a fair imbalance between my dominant and non side. Surprisingly hard!

Osagi -> RE: Form Follows Function - An MT Community Journal (Nov. 12 2007 23:44:37)
Ok todays workout - in a word, poor, very poor. Sore as hell and blowing like a chimney. I think I may have returned to training a little too early, should have given my busted ribs a little more time to recover at the very least. Common sense would dictate that I back off a little and take a few days off, then again I've never been one to observe common sense so we'll see how I feel in the morning and play it by ear (makes me sound pretty tough but in reality I'll probably be too sore to get out of bed lol) Mon 12/10/07 - Anaerobic endurance Performed the following circuit x 5, no rest between movements, 1 minute rest between each circuit; One arm DB snatches - 5 reps each arm, 20kg db One arm DB swings - 5 reps each arm, 20kg db 7 burpees first round - was supposed to be 10 each round, however my ribs were hurting so much after 7 I had to switch to 10 x squat thrusts for the remaining 4 rounds Then performed the following circuit x 3 to failure on each movement, no rest between movements, no rest between circuits; chins (bw) 11, 8, 4 dips (bw) 16, 11, 6 Finisher; 3 x 30 secs rope climb (machine) - balls to the wall for 30 seconds, 30 seconds rest between each round End result - one sore and exhausted monkey!! Osagi

Mook -> RE: Form Follows Function - An MT Community Journal (Nov. 13 2007 7:37:31)
It's CV day for me but in respect to the effort and grit you put in monkey boy I'm going to use your snatchy / burpee thing as my finisher as it looks fun. Was doing D.B clean and press yesterday and my shoulders were a bit sore, not like DOMS but more just plain sore. Think it might have been the turkish get ups as I imagine they use stability muscles in the shoulder than have never really been tested before.

Mook -> RE: Form Follows Function - An MT Community Journal (Nov. 14 2007 8:00:35)
Yesterday I completed this. 2.4km run - 9 mins 41 secs (It's a pass, just, for the test I have on monday. Reckon with a bit of speed manipulation I can knock 20 secs off that time... I hate treadmills!) Rest - 2 mins Bike Tabata Rest - 2 mins 1km Row Concept II - 4 mins 36 (8 seconds off last time but still pathetic, gassed around the 600m mark) Then a circuit based loosely on this - WC 101 5 rounds of 4 x Pull ups 10 x D.B Swings 5 x Burpees 10 x Jumping Jacks 1 min rest between each round. To do the full workout linked above is my aim for the next 3 months. Looking for that level of fitness before re-joining. If I was allowed o slam the medicine ball around in the gym I would, I'd also do it at home with a med ball if I didn't live in an upper floor flat!

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