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Helpful ReplyHot!ANIMAL : Savagery!

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Brett
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Re: ANIMAL : Savagery! 2019/01/24 03:47:31 (permalink)☄ Helpfulby ANIMAL 2019/01/24 14:29:31
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All moving forward bud. Just give that bicep/elbow time to heal mate.
 
Sub 130 now that would be epic!
 
Aquaman is now added to the 'watch it for free when I get opportunity list' at item 473 lol.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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H0M3R_j4y
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Re: ANIMAL : Savagery! 2019/01/24 12:50:41 (permalink)☄ Helpfulby ANIMAL 2019/01/24 14:29:28
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Excellent work in here buddy. Great news on the box jumps and the skipping as well, simple stuff like that works wonders. If you do it that is, I don't think I've ever cracked 20 consecutive skips lol.

 
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JayBoy
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Re: ANIMAL : Savagery! 2019/01/24 13:01:11 (permalink)
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BJJ could be fun. I remember I don't one MMA class years ago and sparred with someone as inexperienced as me practising kimura locks - instructor instructed us less then half strength, aim was to get the lock in when grappling. The lump I was sparring with subsequently got me in kimura full strength and elbow went - sounded like bubble wrap going off. Instant reaction I punched him and punched him hard in face - deserved it. But no more martial arts for me.

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ANIMAL
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Re: ANIMAL : Savagery! 2019/01/24 14:34:20 (permalink)
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JayBoy
BJJ could be fun. I remember I don't one MMA class years ago and sparred with someone as inexperienced as me practising kimura locks - instructor instructed us less then half strength, aim was to get the lock in when grappling. The lump I was sparring with subsequently got me in kimura full strength and elbow went - sounded like bubble wrap going off. Instant reaction I punched him and punched him hard in face - deserved it. But no more martial arts for me.


That’s just bad coaching tho mate. That instructor should never have paired you up like that on your first day with someone that obviously doesnt respect the fact you were a newb. Good on you for punching him! the black sashes I train with are such nice guys and really do dumb down the stuff to the less experienced. They all remember how daunting it was standing in a class not having any coordination or knowing how things work. But then the kite experienced you get the more welly they put things !
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Re: ANIMAL : Savagery! 2019/01/24 14:36:41 (permalink)
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24/01/19

Today is a 24 hour fast. 7 hours left.

Did some cardio, core work and functional shizzle today after a long walk on the coast. First time doing a Turkish get up. Bloody difficult and only used a 15kg Dumbbell!

Kung Fu later.




Snowy Beach Yomp

7km : 1h 20min

Drop dog off then Straight to gym

Nautilus Ab Machine

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Full Stack x 15
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Lying Leg Raise

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High Cable Woodchop

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30x10 (L)
30x10 (R)

Kneeling Cable Crunch

50x20
75x10
75x10

Turkish Get Up / Plank Superset

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60seconds plank

Elliptical Cross Trainer

10min AFAP!

Heavy Bag Intervals

30 seconds on 30 seconds off

X10

Mobility and foam rolling

KB RDL’s, Shoulder Dislocations, crab walks, gorilla crawls, ladder side steps, bar hangs

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billy2shots
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Re: ANIMAL : Savagery! 2019/01/24 15:14:09 (permalink)
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You got snow big man?
Nothing forusinsunny sunny Bournemouth.

Can't quite grasp the cardio having fasted for so long. Great effort!
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Re: ANIMAL : Savagery! 2019/01/24 16:32:25 (permalink)
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Is there a specific reason for why you are doing the box jumping etc? Considering your injury history it seems like an odd thing to be doing if there isn't a need for it.
 
I quite enjoyed Aquaman, visually I thought it was quite a spectacle, cheesey for sure, but great popcorn fodder

Limits, like fear, are often just an illusion: MJ 12/9/09
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ANIMAL
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Re: ANIMAL : Savagery! 2019/01/25 08:59:37 (permalink)
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billy2shots
You got snow big man?
Nothing forusinsunny sunny Bournemouth.

Can't quite grasp the cardio having fasted for so long. Great effort!


Yeh it was quite heavy at one point, didn’t settle tho. We had lovely sun when I woke up and then by 10 the North Sea had other ideas!

Because I’ve been in strict keto all week and am not dirty sugar slut, It’s much easier to tap into energy when fasting. If eating carbs you first dip into the glycogen but once fat adapated your body makes ketones and so you don’t get that slump! It’s the fourth macro everyone is scared of! I couldn’t fast if eating carbs tho, no well in hell!
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Re: ANIMAL : Savagery! 2019/01/25 09:01:55 (permalink)
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dirtyvest
Is there a specific reason for why you are doing the box jumping etc? Considering your injury history it seems like an odd thing to be doing if there isn't a need for it.
 


It’s because of the injuries that I’m adding these into my program. Recovery and injury wise, the knee is the best it’s ever going to get. But it’s still a glaring weakness and will always hold me back.

Being big and strong and lean are great goals but if you’re not functional, the persuit of those goals increases the risk of injury.. and I’ve had enough of being injured! Even life keeps throwing injuries at me.. I can’t count the number of times I’ve had a fall, or the knee gave way because I just don’t have that functional stability (well they’re all documented in this journal over the last 4 years lol - my favourite is a toss up between the time I went rolling down a ditch while camping or stacking it from the top of the escalator at sports direct ! ).

Being able to jump and land with control will help with Joint and muscular stability that will have carryover to normal life as well as gym.

But also building that explosive power trains those fast twitch muscle fibres we as weight trainers don’t really have a lot of. Jumping into the air is the most explosive thing you can do and I’m finally in a physical position to work on and improve this and it’s bloody good cardio. 10 max height jumps raises my heart rate massively.

But I’m starting small, one step basically and just working on proper mechanics, and proper landing technique. No crazy sh!t for the gram .. and I’m not jumping off the box either.. I’m stepping down.

Eventually I’m going to add broad jumps and then running jumps.

Loads of research here

https://www.verticaljumping.com/research.html
Brett
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Re: ANIMAL : Savagery! 2019/01/25 09:23:19 (permalink)
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TBH I think the excess weight probably didn’t help with your balance either mate. As you drop you will become even more stable and explosive strength will also increase.

You will be leaping around all cat like in no time.

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Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
ANIMAL
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Re: ANIMAL : Savagery! 2019/01/25 13:16:57 (permalink)
+1 (1)
Brett
TBH I think the excess weight probably didn’t help with your balance either mate. As you drop you will become even more stable and explosive strength will also increase.

You will be leaping around all cat like in no time.


Yeh weight has always been the catalyst for lots of my issues. But nownkm lighter and getting lighter each day, things are getting much easier.. I couldn’t walk fast at one point, now I can sprint on a treadmill at level 17! Just trying to get a little better each day.

I wouldn’t say leaping like a cat.. maybe a seal lunging for a fish possibly ..
ANIMAL
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Re: ANIMAL : Savagery! 2019/01/25 13:17:11 (permalink)
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25/01/19

Not a lot of time this morning so did some cardio first which helped warm the legs up a bit.

Strength is dropping again, just about hit a ton Overhead but to be expected given the lack of fuel and long fasts. Still it is worth it as I’m feeling better and better each day physically which is having a nice carryover to me mentals too!

Tried to film some heavy bag work but phone tipped due to the punching earthquakes!



Bike

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60x3
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Front Squat - Clean Grip

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BW+45 x3 (L)
BW+45 x3 (R)

Back Supported Cable Flys

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60x12
60x12

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17.5’sx15 / 100x15 / 50x15

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dirtyvest
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Re: ANIMAL : Savagery! 2019/01/25 13:29:04 (permalink)
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Limits, like fear, are often just an illusion: MJ 12/9/09
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RAD#1
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Re: ANIMAL : Savagery! 2019/01/26 01:25:59 (permalink)
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Phone just couldn't take it looked like earthquake footage.
 
Jackie chan bollocks was bloody funny mate 
 
Tempted to buy another another heavy bag it was simply the best cardio I have ever done 

Bones heal, pain is temporary, and chicks dig scars
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Re: ANIMAL : Savagery! 2019/01/26 19:37:07 (permalink)
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RAD#1
Phone just couldn't take it looked like earthquake footage.
 
Jackie chan bollocks was bloody funny mate 
 
Tempted to buy another another heavy bag it was simply the best cardio I have ever done 


Heavy bags are great! Gets the heart rate up so quickly if you don’t pace yourself..

A good hit workout is 30 seconds of skipping and then straight into 30 seconds max effort punching. I’ve only ever done 2 rounds as it just fvcks me up so much! Think I’m going to do that this week actually.. I’m alot fitter now.. I might even make 3 rounds !
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Re: ANIMAL : Savagery! 2019/01/26 19:37:58 (permalink)
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26/01/19

Nice long walk this morning and then a decent session at the gym.

This last week has been alot tougher, first time since mid December the dieting has felt like a struggle. Although this quickly passes. With the strict Keto and long fasts I was very depleted. So in the hopes a good carb up will keep this dieting phase going a bit longer i had a refeed starting Friday night... linguine and garlic flat bread and some frozen yoghurt. Carrying it over to today with a chicken salad baguette and having some noodles later with bananas In custard for pud. Very happy with this as didn’t feel the need to absolutely destroy the hard work I’ve done! 1st of Feb will be a new block so only a week left of hard grafting. Then will be maintence, switching from a CKD to a TKD diet.. and of course the cruise ends! Onwards.

Coastal Yomping

6km : 1h20 (slow as had the rabble with me)

Bench Press

20x20
60x5
60x5
100x3
120x1
140x1
140x1
140x1
100x10

Lying Hamstring Curls

25x15
40x10
60x10

10” Below Knee SUMO Rack Pulls

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100x5
140x5
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Banded Close Stance Hack Squats - (Knees touching)

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90x5
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Single Leg Leg Extensions

25x12 (L)
25x12 (R)
25x12 (L)
25x12 (R)
25x12 (L)
25x12 (R)

Tempo Wide Hammer Grip ISO Rows (1,1,3,2)

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100x10
100x10

Close Hammer Grip ISO Rows

150x5
150x5
150x5

Pec Dec / Dumbbell Side Lateral Raise / Reverse Pec Dec Rear Delt Fly / Dumbbell Front Raise SuperMassiveGiant Set

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Plate Loaded Dips

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post edited by ANIMAL - 2019/01/26 19:39:19
Brett
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Re: ANIMAL : Savagery! 2019/01/26 19:38:28 (permalink)☄ Helpfulby ANIMAL 2019/01/27 16:23:52
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You weren't kidding about earthquake mate lol. Good stuff!
 
Roof looks like it needs some repair though.
 
 

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
RAD#1
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Re: ANIMAL : Savagery! 2019/01/27 00:33:16 (permalink)
+1 (1)
Damn good session there mate I would have been out for the count after the 6km walk
 
I don't think people realise how hard heavy bag training actually is I used these routines
 
http://www.rossboxing.com/thegym/thegym24.htm
 
Unbelievable how hard it was but the results were awesome,condition just came on leaps and bounds
 
That's it I am getting another heavy bag and when the Mrs moans I will tell her its all your fault LOL

Bones heal, pain is temporary, and chicks dig scars
Evel Knievel
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Re: ANIMAL : Savagery! 2019/01/27 16:23:26 (permalink)
+1 (1)
RAD#1
Damn good session there mate I would have been out for the count after the 6km walk
 
I don't think people realise how hard heavy bag training actually is I used these routines
 
http://www.rossboxing.com/thegym/thegym24.htm
 
Unbelievable how hard it was but the results were awesome,condition just came on leaps and bounds
 
That's it I am getting another heavy bag and when the Mrs moans I will tell her its all your fault LOL


This is exactly how I justify pretty much everything I do! “Some guy on the internet told me to!”

I’ll be your own personal (chubby) slenderman
ANIMAL
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Re: ANIMAL : Savagery! 2019/01/27 16:24:19 (permalink)
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27/01/19

Felt good this morning from the 2 day carb up but I had a lot of glycogen to get rid of so hit gym hard - all fasted except for a double cream coffee and some coconut oil.. fat fasting all day and then 1st meal at about 7.30 which is a chorizo, mushroom and pepper stew with cauliflower mash!


Bike

10min

Standing Pin OHP

20x10
60x5
80x5
100x2
100x2
70x10

Single Leg Horizontal Leg Press

BW+15x10 (L)
BW+15x10 (R)
BW+15x10 (L)
BW+15x10 (R)
BW+35x10 (L)
BW+35x10 (R)
BW+35x10 (L)
BW+35x10 (R)
BW+55x5 (L)
BW+55x5 (R)
BW+55x5 (L)
BW+55x5 (R)

Nautilus Lat Pullover

80x25
120x15
150x10

Straight Arm Lat Pushdown

50x15
50x15

Plate Loaded ISO Chest Press

100x15
100x15
100x15

Bicep Tendon Rehab - 5 Count Eccentric only Single Arm Machine curl

15x5 (L)
15x5 (R)
15x5 (L)
15x5 (R)
20x3L)
20x3 (R)

Incline Treadmill -Hill Sprints

2min w/u

Incline 10 / Speed 10

15sec Sprint / 30sec recover

x 10

Elliptical Cross Trainer SScv

10min

StabilityTraining

10” box jumps

2x10

20” box jumps

2x1

15” Single Leg Step up

2x5 (L)
2x5 (R)

Skipping + Heavy Bag Circuit

100 skips
1min Heavy Bag Punching
100 skips
1min Heavy Bag Kicking
> 1min rest
100 skips
1min Heavy Bag Punching
100 skips
1min Heavy Bag Kicking

Yoga

25min
post edited by ANIMAL - 2019/01/27 16:25:56
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