HIIT / Weights and Everything In-between

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HIIT / Weights and Everything In-between
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HIIT / Weights and Everything In-between - Apr. 16 2008 20:58:18

ThaiFighter

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Joined: Dec. 26 2005
From: Manchester
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New Journal - see if I can keep to updating it this time

lol

Wed 16-4-08

Cardio:

5 rounds x 3 mins w/ 1 min rest

skipping x 1 rnd

Then...supersetting:

Burpees w/ pushup
jumping jacks
mountain climbers
jumping jacks
burpees
squats / push-ups

1 min rest

repeat

------------------

abs superset:

leg raises x 20
crunches x 20
side crunches x 20
back extensions x 20
rest
repeat x 3 times

Finished with plank for a minute.

pretty light workout today, didn't wanna be in too long.

< Message edited by ThaiFighter -- May 15 2008 21:25:13 >

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RE: New Journal - Apr. 16 2008 21:08:22

Riocat

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Joined: Jan. 14 2008
From: Northwest
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Nice one for starting a jorno mate

Loving the store as well, Hope you provide us mere mortals with proper supps lol, good luck dude, will be ordering soon

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RE: New Journal - Apr. 16 2008 22:59:07

anabolicjay

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Joined: Aug. 1 2007
From: London
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good luck with the journal, hope you can find time to train with running the new business.

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RE: New Journal - Apr. 17 2008 11:23:32

ThaiFighter

Posts: 4426
Joined: Dec. 26 2005
From: Manchester
Status: offline

Thanks mate :)

I always end up working out....it just gets tight and the workouts end up being 30mins / 1hr 3 times a week rather than more often...going to have a pop at listing diet i think on here too:

Morning:

Grapes
2 scoops protein powder w/ semi-skimmed milk
protein flapjack
coffee

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RE: New Journal - Apr. 17 2008 11:28:31

shreklikedave

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Joined: Jun. 19 2003
From: liverpool United Kingdom
Status: offline

Good luck with the journal mate, are you training for a fight?

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www.faceparty.com/shreklikedave

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RE: New Journal - Apr. 17 2008 11:50:17

anabolicjay

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Joined: Aug. 1 2007
From: London
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What are your goals atm?

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RE: New Journal - Apr. 17 2008 13:54:15

ThaiFighter

Posts: 4426
Joined: Dec. 26 2005
From: Manchester
Status: offline

Thanks mate, no, no fight - i haven't been in proper training for about a yr now since starting the sex site and other bits and bob. I do occasionally do classes still, just to keep up the skill set. Last time was around a week ago and it gives me chance to spar.

In terms of goals, probably just stay fit, healthy and keep in decent shape. Once the biz is up and running I'll start with some proper goals again, but for the time being, I don't wanna distract myself with physical goals when I've so many important biz ones I need to focus on.

Lunch time! Was ****ing starving so I consider this the epitome of self control...especially when you're driving past all the mcd's in town lol!

3 Whole Eggs - done in pan on very low heat, to leave the yolk nice and soft, and very little oil - just enough to loosen the bottom.
2 slices rainbow trout
3 slices ham
some sundried tomatoes
a red delicious apple - ****ing yummy

coffee

< Message edited by ThaiFighter -- Apr. 17 2008 14:40:47 >

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RE: New Journal - Apr. 17 2008 23:24:09

ThaiFighter

Posts: 4426
Joined: Dec. 26 2005
From: Manchester
Status: offline

Thursday evening:

5 mins skipping as warm up

wide grip chins, other chin variations, for 5 sets
close grip seated cable pull x 4 sets
close grip pull downs x 4 sets
db hammer curls with the 24k's :) for 4 sets - good form too!
alternate db curls x 4 sets
alternate concentration curls, swapping from one are to the other, little rest x 4 sets

Cardio:

5 rounds x 3 mins w/ 30 seconds rest between rounds

1) skipping
2) shadow boxing
3) punch bag - more skill work than hard cardio
4) shadow boxing
5) skipping

Before workout I ate:

1 x CNP Flapjack
1 x small piece of chocolate given to me for signing onto "Hotel Chocolate's" mailing list...well...I had to right?

PWO:

PWO shake

Evening meal:

Stir fried turkey with a bit of plum sauce
Stir fried beansprouts and stuff like that (Asian veg) - with a little soy sauce

Desert:

Naughty, naughty...my fiance and I had a little chocolate fondue to share. We didn't each much...more than I should...but not much

< Message edited by ThaiFighter -- Apr. 17 2008 23:25:11 >

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RE: New Journal - Apr. 19 2008 18:29:45

ThaiFighter

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Joined: Dec. 26 2005
From: Manchester
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Saturday afternoon:

Skipping x 5 mins to warm up

Shoulders:

1 arm db clean & push press
40k's x 3
50k's x 3, 3

Shoulder press - smith machine:
60k/80k (weight of bar?) x 6,7,7+1 forced

lateral raises x 3 sets
rear laterals x 3 sets
shrugs from ground (i.e. deadlifted up) 180k x 8,10,8? (something like that...between 8 and 12)

Cardio:

4 rounds, 3 mins per round, 30 seconds per activity, 1 min rest between rounds

Burpees w/ push up
db snatches
jumping jacks or jumping lunges (i swapped them around every other time)
Burpees w/ push up
kettlebell swings
jumping jacks / jump lunges

Figured I'd do cardio based on db work today, hence the above :) was a hoot!

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RE: New Journal - Apr. 22 2008 20:16:16

ThaiFighter

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Joined: Dec. 26 2005
From: Manchester
Status: offline

Tuesday 22/4/08

Warm up - skipping x 5 mins

Chest, triceps, legs & calves

Flat bench x 4 sets working up to 110kg for 3/4 reps
Leg press x 4 / 5 sets
Hammer bench x 3 sets
Leg extensions x 4 sets working up to stack
Leg curls x 4 sets
Tricep push downs x 3 sets
Calf raises x 3 / 4 sets

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RE: New Journal - Apr. 24 2008 22:06:07

ThaiFighter

Posts: 4426
Joined: Dec. 26 2005
From: Manchester
Status: offline

Thursday 24-4-08

Cardio:

3 mins per round, 1 min rest between rounds, 4 rounds:

Burpees w/ push-up x 30s
Jumping Jacks x 30s
Kettlebell swings w/ 24k x 30s
Shadow boxing x 1.5mins

3 mins per round, 30 seconds rest:

Rnd 1: Skipping
Rnd 2: Punch bag
Rnd 3: Skipping

Weights:

Chins x 4 sets
Cable row x 3 sets
Pull down with dif grips x 3 sets
Hammer db curls x 3 sets
alternate curls x 3 sets
concentration curls - superset arm to arm x 4 sets

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RE: New Journal - Apr. 28 2008 21:44:11

ThaiFighter

Posts: 4426
Joined: Dec. 26 2005
From: Manchester
Status: offline

Mon 28/4/08

Warm up - skipping x 5 mins

Leg press x 4 sets (12 to 6 reps)
Leg curls x 3 sets
Leg extensions x 3 sets (up to stack)
Calf raises x 3 sets (stack)

Core:

Band twists w/ 80lb band x 15 per side x 3 sets

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RE: New Journal - Apr. 28 2008 21:45:18

anabolicjay

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good to see youre still finding time to train... must be bloody manic...

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RE: New Journal - Apr. 28 2008 22:59:32

ThaiFighter

Posts: 4426
Joined: Dec. 26 2005
From: Manchester
Status: offline

quote:

ORIGINAL: anabolicjay

good to see youre still finding time to train... must be bloody manic...

Monday's are well mad - busiest day of the week what with all the weekend orders, re-orders, and new products that have been added over the weekend (e.g. we added around 20 new products, and sourced loads more like Grenade, 640g Cellmass, Nitrix, all sorts). Fun stuff tho :) Sunday's are the best days, since it's when you do all the fun stuff like working out what new products you'd like to add!

Edit: The mad thing about the internet is just how constant it is - in the space of time it took to write that message we sold 4 fat burners.

< Message edited by ThaiFighter -- Apr. 28 2008 23:02:22 >

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RE: New Journal - Apr. 29 2008 13:12:54

anabolicjay

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lol good stuff, it must be quite fun chosing the products though

... im a bit of a supplement whore so could spend ages deciding what to stock

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RE: New Journal - Apr. 29 2008 14:56:12

ThaiFighter

Posts: 4426
Joined: Dec. 26 2005
From: Manchester
Status: offline

quote:

ORIGINAL: anabolicjay

lol good stuff, it must be quite fun chosing the products though ... im a bit of a supplement whore so could spend ages deciding what to stock

dude, I get told off ALL the time for nicking my own stock lol!

My fiance's always giving me evils cos I "sample" pro-slams, flapjacks, all sorts all the time. I've always got stuff on mydesk I'm thinking of trying....before she moves it off again and says "no! it's for sale!"

....women

suppose she's got my best interests at heart lol!

best of luck with the 3-AD btw, it's out today so should be with your tommorow or day after depending on your luck :)

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RE: New Journal - Apr. 29 2008 15:04:24

Incredible Bulk

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From: Pompey
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i will not miss burpees

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RE: New Journal - Apr. 29 2008 15:21:58

ThaiFighter

Posts: 4426
Joined: Dec. 26 2005
From: Manchester
Status: offline

quote:

ORIGINAL: MMA Guy

i will not miss burpees

you're stopping them????????

lol nooooo!

I gotta admit I kinda like the pain lol...how's your training going now? are you completely out of MMA?

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RE: New Journal - Apr. 29 2008 15:24:28

Incredible Bulk

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Joined: Apr. 4 2006
From: Pompey
Status: offline

had my last fight i think on sunday at seni, loving the time i'm getting with friends, family, myself and my girlfriend!
Its not something you can half arse and i lost all my time to it

getting back into BB'ing is going to be a blast, currently crippled with DOMS from first leg session in 9 months

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RE: New Journal - Apr. 29 2008 15:51:11

anabolicjay

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Joined: Aug. 1 2007
From: London
Status: offline

oh god i hate burpees!

Youre a lucky man to have such a supportive woman... I reckon if i opened up a supplement shop i would have no stock left by day two, id just be sitting in the corner surrounded by empty protein bar wrappers and chocolate all over my face lol...

Thanks for sending that out mate, am quite exited about trying it.

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