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RE: New Journal - May 2 2008 7:57:03
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Incredible Bulk
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From: Pompey
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sounds like a weird question to others but i know you'll get it properly...how do you skip on those rounds?
double unders, running on spot, or more steady paced/cool down
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RE: New Journal - May 2 2008 10:29:37
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ThaiFighter
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quote:
ORIGINAL: MMA Guy
sounds like a weird question to others but i know you'll get it properly...how do you skip on those rounds?
double unders, running on spot, or more steady paced/cool down
I use it to work on footwork, so I try to make sure I'm moving as light as possible. The above was quite technical cardio. On shadow rounds for example, I'd make sure that I moved as if actually responding to an opponent, threw everything in combination, and ensured it was as fluid as it could be. With the bag rounds, I'll use the bag to again work on my fluidity, whilst giving myself more of a power & intensity workout too.
Oh, on my warm ups, when it says skipping - that's normally a first 2/3 mins of gentle skipping, and then 2/3 mins of double unders, crossing, running on spot, anything it takes to get me out of breath.
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RE: New Journal - May 5 2008 14:24:02
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ThaiFighter
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First squat workout in.....4 months? Been doing a lot more cardio / Ross Training before now, but decided to go more into the strength / bodybuilding side again.
Monday morning - pre-breakfast - 5/4/08
Squats
60 x 8
100 x 3
120 x 3
140 x 1
160 x 1
140 x 3, 3, 2, 2
Quite suprised 160 went up as easy as it did  hopefully muscle memory will get me back up to 200 in the next month* or two, and then we'll see from there. I've actually also just started a clean cutting diet now on about 2400/2500 cals too, but it's very protein heavy so this should stave off any muscle loss.
Leg extensions x 4 sets (reps 8-12)
Leg curls x 4 sets (8-12)
Calf raises (MMA Guy style lol!) - 4 sets (many, many, many top / bottom pause reps with stack)
The most interesting meal of my cutting plan is breakfast, which include 2 whole eggs and 6 eggs whites. Anyone else getting MASSIVELY full up on eggs? It's only a couple hundred cals.....but I was stuffed after that!
*Edit: Before changing to a Ross cardio / bodyweight exercises etc. only plan...my best squat / dead / bench was 205 (belt), 230 (maybe 240 once? defo remember 230 but think i once did 240 in old gym) with wrist straps, and 120. It appears the Ross training stuff (lots of explosive upper body stuff - kettlebell swings, db clean and push presses, 1 hand push-ups) really works to build upper body strength, but you lose some strength in the squat (probably because you become unused to working that range of motion). Deadlift is probably unaffected, cos doing the shrugs last week, it was pretty easy to lift 180 off 15k sized plates...so recon 220ish is probably still possible off Oly sized ones.
< Message edited by ThaiFighter -- May 5 2008 14:27:13 >
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RE: New Journal - May 6 2008 7:49:44
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Incredible Bulk
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how did you find the calf raises? 
i'm set for legs tonight
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RE: New Journal - May 7 2008 7:51:52
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Incredible Bulk
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glad to hear, hopefully we can get that tape bulging an extra .5"
well done on the PR, 55 a side...oOOOooooo getting close to triple wheeling
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RE: New Journal - May 9 2008 10:17:33
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ThaiFighter
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Thursday 8-5-08
Skipping x 5 mins
Wide grip chins x 12, 10, 8
Weighted Rows x 6, 6, 6, 6
Db Hammer Curls:
24k x 8, 8, 8
Cardio:
4 rounds x 3 mins each w/ 30 seconds rest
Rnd 1:
Burpee then 4 straight's on punch bag, repeat x 30seconds
Jumping Jacks x 30 seconds
Burpee then 4 straight's on punch bag, repeat x 30seconds
Jumping Jacks x 30 seconds
Burpee then 4 straight's on punch bag, repeat x 30seconds
Jumping Jacks x 30 seconds
Rnd 2:
Burpees x 30s
Jumping jacks x 30s
Burpees x 30x
Shadow Boxing x 1m30s
Rnd's 3 & 4:
Lots of punch bag, some shadow.
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RE: New Journal - May 10 2008 10:47:08
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ThaiFighter
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Saturday 10-5-08
Intense Cardio!
5 rounds, 3 mins each, 1 min rest between rounds
Rnd 1: Skipping - Warm up round
Rnds 2, 3, 4 & 5:
30s per exercise, immediate move to next exercise -
Burpees with push-up
Jumping Jacks
Kettlebell Swings w/ 24kg kettlebell
Push-ups
Mountain Climbers
Lunge Jumps
Skill based cardio:
4 rounds, 3 mins each, 30s rest between rounds:
Rnd 1: Fast skipping
Rnd 2: Shadow boxing
Rnd 3: Heavy bag work - last 30s full power, power punch combo's
Rnd 4: Fast skipping
I've been thinking about my objectives recently, and what sort of workout I should be doing to achieve them.
I enjoy bodybuilding, and I like trying to make myself look the best I can, in addition to lifting heavyweights. I also like the feeling of just utter competence I get when I'm really fit, explosive and fast - things which come from plyometrics, HIIT training, and my skill work.
I'm not sure which of these is most important to me, however, I think it's probably the latter - and I think by focusing on the latter, I can still have the former. So....based upon this thinking, I'm going to shift my workouts in future to something more along the lines of:
Intense cardio / Light Cardio - 20 mins
Weights work - higher rep sets on the whole, very limited rest, maybe 30s-60s between sets
Core work
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RE: New Journal - May 12 2008 8:49:45
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Incredible Bulk
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From: Pompey
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fair play on the switch...i loved the feeling of not gassing when training or coming of the treadmill after 30min 5kg jog and feeling totally A.OK
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