Bookmark this thread:     |
Login  | |
|
The Rural Samurai - Apr. 7 2008 23:01:58
| |
|
PikeKing
Posts: 2002
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
|
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
< Message edited by PikeKing -- Apr. 7 2008 23:13:36 >
_____________________________
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
| |
|
|
RE: The Rural Samurai - Apr. 7 2008 23:13:36
| |
|
chi
Posts: 2
Joined: Apr. 7 2008
Status: offline
|
w00t
| |
|
|
RE: The Rural Samurai - Apr. 8 2008 0:03:03
| |
|
jack5r
Posts: 2597
Joined: Jul. 26 2007
Status: offline
|
Funny first post chi. 
How does this 1A 1B, 2A 2B stuff work btw?
_____________________________
JOURNAL
Age - 18
BW - 62kg
Bench - 90kg
Deadlift - 110kgx5
Squat - 90kgx4
quote:
ORIGINAL: pigeonwarrior
But then again I feel like a brute force warrior.
| |
|
|
RE: The Rural Samurai - Apr. 8 2008 0:07:09
| |
|
PikeKing
Posts: 2002
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
|
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.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
| |
|
|
RE: The Rural Samurai - Apr. 8 2008 18:26:09
| |
|
PikeKing
Posts: 2002
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
|
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.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
| |
|
|
RE: The Rural Samurai - Apr. 8 2008 18:28:50
| |
|
R3261
Posts: 2535
Joined: Jul. 27 2007
Status: offline
|
i like the name of your journal
_____________________________
Journal
| |
|
|
RE: The Rural Samurai - Apr. 8 2008 20:18:56
| |
|
PikeKing
Posts: 2002
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
|
quote:
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.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
| |
|
|
RE: The Rural Samurai - Apr. 9 2008 17:24:11
| |
|
Big-AL
Posts: 2005
Joined: Feb. 2 2002
From: Ashford, Kent.
Status: offline
|
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
| |
|
|
RE: The Rural Samurai - Apr. 9 2008 22:37:18
| |
|
PikeKing
Posts: 2002
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
|
quote:
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.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
| |
|
|
RE: The Rural Samurai - Apr. 9 2008 22:42:19
| |
|
PikeKing
Posts: 2002
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
|
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
< Message edited by PikeKing -- Apr. 9 2008 22:44:13 >
_____________________________
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
| |
|
|
RE: The Rural Samurai - Apr. 9 2008 22:50:25
| |
|
Ice Maiden
Posts: 4
Joined: Mar. 10 2008
Status: offline
|
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
| |
|
|
RE: The Rural Samurai - Apr. 9 2008 22:55:28
| |
|
PikeKing
Posts: 2002
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
|
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.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
| |
|
|
RE: The Rural Samurai - Apr. 10 2008 7:55:16
| |
|
Taz
Posts: 1743
Joined: Jun. 14 2005
Status: offline
|
quote:
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.
_____________________________
Taz's 1st Cycle: www.muscletalk.co.uk/m_2270947/mpage_1/key_/tm.htm#2270947
Aiming To Lean Out:
6ft
16st 13lb
20.8%bf
Lifts:
Bench 135
Clean & Press 95
Squat 155
| |
|
|
RE: The Rural Samurai - Apr. 10 2008 16:42:22
| |
|
Big-AL
Posts: 2005
Joined: Feb. 2 2002
From: Ashford, Kent.
Status: offline
|
quote:
ORIGINAL: PikeKing
quote:
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
| |
|
|
RE: The Rural Samurai - Apr. 10 2008 19:28:45
| |
|
PikeKing
Posts: 2002
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
|
quote:
ORIGINAL: Taz
quote:
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.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
| |
|
|
RE: The Rural Samurai - Apr. 10 2008 19:29:03
| |
|
PikeKing
Posts: 2002
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
|
quote:
ORIGINAL: Big-AL
quote:
ORIGINAL: PikeKing
quote:
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.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
| |
|
|
RE: The Rural Samurai - Apr. 10 2008 19:29:39
| |
|
PikeKing
Posts: 2002
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
|
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.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
| |
|
|
RE: The Rural Samurai - Apr. 12 2008 9:59:08
| |
|
PikeKing
Posts: 2002
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
|
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.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
| |
|
|
RE: The Rural Samurai - Apr. 13 2008 18:56:32
| |
|
PikeKing
Posts: 2002
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
|
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.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
| |
|
|
RE: The Rural Samurai - Apr. 15 2008 21:50:18
| |
|
PikeKing
Posts: 2002
Joined: Sep. 16 2003
From: United Kingdom
Status: offline
|
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.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
| |
|
|
Printable Version
MP Max from myprotein.co.uk® - Great tasting high quality supplements direct to you from the leading online manufacturer and supplier in the UK. Why pay more?
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread