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RE: Form Follows Function - An MT Community Journal - Oct. 22 2007 9:31:42
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Integra
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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>
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RE: Form Follows Function - An MT Community Journal - Oct. 22 2007 10:18:08
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Mook
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LOL
If you can't be arsed to find it do what I do and type [sm=thumbsup.gif ] but all together, type thing 
I would go to bed but I can't move from the couch, my abs are not impressed with me
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The race is long... and in the end, it's only with yourself
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RE: Form Follows Function - An MT Community Journal - Oct. 22 2007 11:43:26
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PikeKing
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From: United Kingdom
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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.
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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.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: Form Follows Function - An MT Community Journal - Oct. 23 2007 10:17:28
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Integra
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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)
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RE: Form Follows Function - An MT Community Journal - Nov. 10 2007 14:52:25
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Osagi
Posts: 10236
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From: Currently being shoo'd by Cu3ed...
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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
< Message edited by Osagi -- Nov. 11 2007 1:30:57 >
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Form Follows Function - An MT Community Journal
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RE: Form Follows Function - An MT Community Journal - Nov. 11 2007 17:30:25
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Mook
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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 
_____________________________
The race is long... and in the end, it's only with yourself
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RE: Form Follows Function - An MT Community Journal - Nov. 11 2007 17:33:36
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Mook
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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
_____________________________
The race is long... and in the end, it's only with yourself
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RE: Form Follows Function - An MT Community Journal - Nov. 11 2007 17:36:53
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Mook
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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
This run is approx 2.5 miles and is finished in no more than 18 mins
_____________________________
The race is long... and in the end, it's only with yourself
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RE: Form Follows Function - An MT Community Journal - Nov. 11 2007 17:56:16
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Mook
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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
_____________________________
The race is long... and in the end, it's only with yourself
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RE: Form Follows Function - An MT Community Journal - Nov. 11 2007 18:05:40
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Mook
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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
_____________________________
The race is long... and in the end, it's only with yourself
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RE: Form Follows Function - An MT Community Journal - Nov. 12 2007 0:28:22
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Integra
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Strength sessions seem fine mate, how are they progressing?
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Bench - 400kg
Deadlift - 180kg
Squat - 25kg
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RE: Form Follows Function - An MT Community Journal - Nov. 12 2007 6:19:49
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Mook
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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
_____________________________
The race is long... and in the end, it's only with yourself
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RE: Form Follows Function - An MT Community Journal - Nov. 12 2007 6:28:03
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Mook
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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
_____________________________
The race is long... and in the end, it's only with yourself
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RE: Form Follows Function - An MT Community Journal - Nov. 12 2007 10:04:53
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Integra
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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
_____________________________
Bench - 400kg
Deadlift - 180kg
Squat - 25kg
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RE: Form Follows Function - An MT Community Journal - Nov. 12 2007 12:10:22
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Mook
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Cheers bud
Did Turkish Get Ups for the first time friday and highlighted a fair imbalance between my dominant and non side. Surprisingly hard!
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The race is long... and in the end, it's only with yourself
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RE: Form Follows Function - An MT Community Journal - Nov. 12 2007 23:44:37
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Osagi
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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
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Form Follows Function - An MT Community Journal
www.avmovietalk.co.uk
www.global-fitness-store.com
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RE: Form Follows Function - An MT Community Journal - Nov. 13 2007 7:37:31
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Mook
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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.
< Message edited by Mook -- Nov. 13 2007 7:38:14 >
_____________________________
The race is long... and in the end, it's only with yourself
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RE: Form Follows Function - An MT Community Journal - Nov. 14 2007 8:00:35
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Mook
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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!
_____________________________
The race is long... and in the end, it's only with yourself
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