Hi all, time for a new journal.

Lots of new faces here these days so most dont me.

I'm 30, a Personal Trainer, trained for ages.

My training is really now based around the following:

1. Train without injuring myself!
2. Keep/Increase size
3. Keep/Increase strength
4. Improve fighting fitness

currently my fighting training has ceased other than stuff I do by myself or with mates, no actual classes.

i have recently started Judo, though i have not been able to make many classes.

Here are my last 2 workouts

Sunday 6/4/08 - Bag Session

Extensive dynamic warm up

10 x 2 min rounds with 1 min rest, wearing 16oz gloves & wraps
R1. Jab, Jab-Jab, Jab-Jab-Jab, repeat
R2. Jab-Cross, Jab-Jab-Cross, Jab-Jab-Jab-Cross, repeat
R3. Jab-Cross-Hook
R4. Jab-Cross-Shovel Hook
R5. Duck Under-Hook-Shovel Hook
R6. Round Kick-Clinch-Knee
R7. Jab-Round Kick-Clinch-Knee
R8. Driscal Parry-Head Control-2 elbows
R9. Jab-Cross-Elbow-Elbow
R10. Mix it up

Sprawl-Jab-Cross, 20secs on 10 seconds off x 4.
I meant to do the full 4 mins but I died!

1st time i've done a session purely on bag work for quite some time. I enjoyed it, cardio was pretty good though technique did get a bit sloppy.


Monday 7/4/08 - Upper Body

1A. DB Press
36kg x 10, 10, 8

1B. Reverse Lunge & Twist
3 x 10

Found these DB presses particularly tough

2A. One Arm Cable Row
50? x 10, 10
55? x 10

2B. Single Leg Reach
3 x 10

Should probably have gone heavier here.

3A. Standing DB Press
24kg x 10, 8, 7

3B. Squat to Stand
3 x 10

found these presses hard too, not done DBs overhead for a while, wont take long to improve though

4A. Seated Row
60kg x 10, 10
65kg x 10

4B. Lateral Lunge
3 x 10

seated row could of been heavier

5A. Cable Snap Downs
40? x 20
50? x 20
60? x 20

5B. Plank
30 seconds x 3

abs felt nicely worked

in this session each strength exercise is paired with an active rest exercise, mostly dynamic flexibility exercises.

good session really, was a bit cautious on weights after a week off, i'm gonna be sore regardless

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-

w00t

Funny first post chi.

How does this 1A 1B, 2A 2B stuff work btw?

Age - 18
Bench - 95kg (at 63kg)
Deadlift - 120 (at 63kg)
Front Squat - 92.5kg (at 62kg)

basically its a superset

do a set of 1a then one of 1b, rest, then back to 1a

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-

suprisingly sore hamstrings from dynamic flexibility work yesterday

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-

i like the name of your journal

 

ORIGINAL: R3261

i like the name of your journal

thanks dude

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-

Lo.

12 years of natural lifting, getting injured, starting again, getting injured - now starting again!

Currently - Age 30ish, 6'3" @ 18 stone and weak as a newborn kitten - awaiting next injury.

http://www.muscletalk.co.uk/m_1265822/tm.htm

ORIGINAL: Big-AL

Lo.

Hi AL

you still over here then

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-

Wednesday 9/4/08 - Conditioning Day

21-15-9 Reps of:
DB Thrusters 20kg
Horizontal Pull ups

completed in 12:07

Rower

30s on : 30s rest. x 5 sets
Distances 150, 151, 150, 145, 145. Total 742m

was pretty knackered after this lot

finished with some abs, glute work and cuff work

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-

Looks a good session, no wonder you were knackered! Have you benefitted from having a week off?

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment. - Ralph Waldo Emerson

yeah i think the week off was due, i was starting get a few aches and pains, which pretty much went during that time 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-

10 x 2 min rounds with 1 min rest, wearing 16oz gloves & wraps
R1. Jab, Jab-Jab, Jab-Jab-Jab, repeat
R2. Jab-Cross, Jab-Jab-Cross, Jab-Jab-Jab-Cross, repeat
R3. Jab-Cross-Hook
R4. Jab-Cross-Shovel Hook
R5. Duck Under-Hook-Shovel Hook
R6. Round Kick-Clinch-Knee
R7. Jab-Round Kick-Clinch-Knee
R8. Driscal Parry-Head Control-2 elbows
R9. Jab-Cross-Elbow-Elbow
R10. Mix it up

Good to see you around PK.

Im loving some of them combos for your bag work I may steal a few for my variation of HIIT on bag work and squats.

www.cuttingedgesupplements.co.uk  

ORIGINAL: PikeKing

ORIGINAL: Big-AL

Lo.

Hi AL

you still over here then

Aye.





But i missed you

12 years of natural lifting, getting injured, starting again, getting injured - now starting again!

Currently - Age 30ish, 6'3" @ 18 stone and weak as a newborn kitten - awaiting next injury.

http://www.muscletalk.co.uk/m_1265822/tm.htm

ORIGINAL: Taz

10 x 2 min rounds with 1 min rest, wearing 16oz gloves & wraps
R1. Jab, Jab-Jab, Jab-Jab-Jab, repeat
R2. Jab-Cross, Jab-Jab-Cross, Jab-Jab-Jab-Cross, repeat
R3. Jab-Cross-Hook
R4. Jab-Cross-Shovel Hook
R5. Duck Under-Hook-Shovel Hook
R6. Round Kick-Clinch-Knee
R7. Jab-Round Kick-Clinch-Knee
R8. Driscal Parry-Head Control-2 elbows
R9. Jab-Cross-Elbow-Elbow
R10. Mix it up

Good to see you around PK.

Im loving some of them combos for your bag work I may steal a few for my variation of HIIT on bag work and squats.

cheers taz, i havent worked specific combos for a while normally just mix it up, was quite could focusing on specific movements

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-

ORIGINAL: Big-AL

ORIGINAL: PikeKing

ORIGINAL: Big-AL

Lo.

i missed you too

Hi AL

you still over here then

Aye.





But i missed you

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-

suprisingly sore abs/obliques today

also my quads are feeling sore, nothing normally gets to them

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-

Friday 11/4/08 - Lower Body

1A, Single Leg Squats
5kg x 10, 10kg x 10, 10

1B, Hands On Ball Push ups
3 x 10

these single leg squats were really hard

2, Zercher Squats
50kg x 10
60kg x 10
70kg x 10
80kg x 10

zerchers really gassed me today, legs werent really doing much until the 80, 80 was still pretty comfortable but decided to leave them there.

3A,1 Leg DB RDLs
14kg x 10
16kg x 10, 10

3B, Db Scapation
6kg x 10, 10, 10

I found these 1 Leg RDLs pretty hard today, balance was off.

4A, Woodchop
40? x 10, 10
50? x 10

4B, Face Pulls
50? x 10, 10
60? x 10

Havent done woodchops for a long time, binned them before as I couldnt do them without my back aching, tried em today, pretty light, back feilt fine, will try to build on them.

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-

Sunday 13/4/08 - Death Circuit Death Day

did the following circuit 3 times, 45 secs on, 15 secs off

1. Burpees
2. Box Jumps
3. Abs - did a different floor exercise each time
4. Bag Drag
5. Band Pulls
6. Med Ball Slams
7. DB One Arm Snatch, 20kg DB, alternating arms

was pretty good, though at the end I didnt actually feel that battered, meaning I probably should of pushed harder, on the burpees I know I could of, as I started skipping the push ups like a big a homo. The Bag drag was misleading, felt light at first but after about 15 seconds it started to kick in and strangely enough, going from that to the band pulls was probably the hardest part. The ball slams were a bit easy really, only have a 5k ball, will need to invest in something bigger.

Angel Delight did this with me, I was soaked with sweat, she was just a little warm! Damn, all those gay exercise classes have obviously done the trick!

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-

Tues 15/4/08 - Upper Body

Military Press
60kg x 5
65kg x 5
70kg x 5
75kg x 1
60kg x 8

Not done an real overhead work for a month, I felt it today, the 5 reps at 70kg was really hard, the 5th rep stalled for a few seconds. 75kg x 1 was all out, I didnt even bother attempting a 2nd. 60kg x 8 was, good, set a target of 5, got it, went for 8, just got it.

Towel Pull ups
BW (107kg) x 5
4kg x 3
8kg x 3
12kg x 3
BW x 7

These were ok, I always find with pull ups that I can never add reps but I can add weight. I've set a goal of 10 reps, I think thats going to be tough.

DB Push ups
20k x 10 > 10kg x 5 > BW x 4
20kg x 8 > 10kg x 3 > BW x 1!!

these are bastards, thats it


Plyo Push ups
x 9

not entirely sure why I did these.


Rope Seated Row to Neck
25kg x 12, 12, 12

good exercise this one, if you havent done it I highly recommend it.


Barbell Curls in the Squat Rack
30kg x 5
40kg x 5, 5, 4

haha!! i've finally done it, squat rack at my gym hardly gets use for anything other than curls and shrugs so I thought sod it, felt really odd picking up such a light bar from the rack.

Barbell Shrugs
60kg x 10
100kg x 10, 10

not sure why i did these either, SWOLE

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-