Axelator's Training Log

Discussion in 'Training Logs' started by Axelator, Aug 31, 2012.

  1. Axelator

    Axelator Not called Alex.

    Ok so I enjoyed the last one as I think it kept me focused so I've decided to keep a running log (as in it wont end after a certain ammount of time, not that I will just be running) that will go on indefinitely.

    Right now my goal is improving my areobic base which I'm doing by jogging. I plan on focusing on this until the end of September. I'm also looking to get down to 77kg.

    Wednesday 31st August 81kg
    Training:

    3 mile run: 20:06 (I really pushed hard on this one)
    50 Burpees: 3:00
    Stretching

    Diet:
    Ham with wholegrain pasta.
    4 eggs scrambled with 1 slice brown bread.
    Peanut Butter on 1 slice brown bread
    Protein Shake with 5g creatine
    wholegrain Pasta Bolognese
    Glass of milk
     
  2. Simon

    Simon Administrator Admin Supporter MAP 2017 Koyo Award

    I have never been a fan of running, it does however hit the spot.

    My cardio improves through running quite quickly and I have started again after a layoff.

    Keep it up.
     
  3. Axelator

    Axelator Not called Alex.

    Sat 1st September

    Training:
    Deadlifts 5x2 165kg
    Kroc Rows 3x5 45kg
    Pull Ups 3x5 5kg
    Extensions 3x20
    3x3 min rounds bagwork
    Upper body stretching (trying to improve shoulder flexibility)

    Diet:
    Tuna with pasta
    Protein + carb shake (during gym session)
    Choc. Milkshake (Post w/o)
    Rice + 5 rashes of bacon
    peanut butter sandwich
    toast with peanut butter
    Portion of shepards pie
    4 eggs scrambled with slice of toast
    Glass of milk.

    I am always cycling a lot too as it's my only form of transport I normally cycle 10-15 miles a day. So that's how I can eat a lot of kcal and lose weight still.
     
    Last edited: Sep 1, 2012
  4. Mitch

    Mitch Lord Mitch of MAP Admin

    Frodo posted some good vids on shoulder mobility drills, might be worth asking her for those?

    Mitch
     
  5. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

  6. Mitch

    Mitch Lord Mitch of MAP Admin

    Those may be great but it was a shoulder mobility drill of a CMA guy doing a "balancing a cup" type exercise I was thinking of, wasn't that you?

    Mitch
     
  7. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Aaaah. This one?

    [ame="http://www.youtube.com/watch?v=-ffpcRxWgsg"]Steve Cotter Tea Cup Shoulder Mobility Exercise 1: Part 2/2 - YouTube[/ame]
     
  8. Simon

    Simon Administrator Admin Supporter MAP 2017 Koyo Award

    I remember that, a great drill.

    [ame="http://www.youtube.com/watch?v=-ffpcRxWgsg"]Steve Cotter Tea Cup Shoulder Mobility Exercise 1: Part 2/2 - YouTube[/ame]
     
  9. Mitch

    Mitch Lord Mitch of MAP Admin

    That's the one! I thought it might be good for Axelator who doesn't need a strength drill from the sound of it but might benefit from a good flexibility drill.

    Mitch
     
  10. Mangosteen

    Mangosteen Hold strong not

  11. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Well now you do... :)

    I'm planning on re-introducing them shortly...

    I've seen something similar done with Indian clubs/clubbells.
     
  12. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    I must give credit where it's due. It was Fish of Doom who introduced me to the tea cup exercise. So YAY for Fish! :D
     
  13. Axelator

    Axelator Not called Alex.

    I've been trying those shoulder dislocations, If I grab a stick about 2m apart I can just about get it behind over my head after warming up. THanks for the other drills, I will give them a go.

    Sunday 2nd Sept.
    No training Sunday is rest.

    Diet:
    Pasta and ham salad
    2 fillets of salmon with rice
    Peanut Butter Sandwich
    Milk
    2 Hamburgers in sandwich
    1 protein shake
    1 glass of milk
     
  14. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    The way I do shoulder dislocations is to do sets of 3 and each set move my hands slightly closer together. You'll find over time you'll build up flexibility and be able to get your hands much closer together.
     
  15. Axelator

    Axelator Not called Alex.

    Cheers, right now my hands couldnt be any further apart on the stick I use and I can only just manage, I still start trying to work my hands closer though!

    Oh and add another peanut butter sandwich to the diet log for today, I can sleep when I'm hungry :(.
     
  16. Axelator

    Axelator Not called Alex.

    Hey I missed Monday, but it was basically a normal day, no training and diet in line with other days.

    Tues 04 Sept
    5 Mile Run: 35:34
    3 min plank
    1 min side planks
    1x3 standing ab roll outs 2x2 sabro
    2 hours Muay Thai
    cycled 10 miles

    Also helped out my nan in her garden so spent about 5 hours shoveling dirt around.

    Diet:
    Pasta and ham
    2 peanut butter sandwiches
    1 bannana
    Tuna Pasta
    1 protein shake
    2 glasses of milk
    Pasta and Tuna
     
  17. Mitch

    Mitch Lord Mitch of MAP Admin

    You're a good boy, now go wash your hands before you have your tea :D

    The run times are looking good, 7 min miles over 5 miles is a good pace!

    Mitch
     
  18. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Please tell me you are eating some vegetables as well... :)
     
  19. Axelator

    Axelator Not called Alex.

    Well I had raspberries with icecream today if that counts? Honestly I'm not eating anywhere near enough vegtables atm, my family tend not to buy them so while I'm at home I dont eat them, when I'm back at uni and buy my own food I will get them back in.

    Weds 6th Sept
    Was meant to go for a run but skipped it
    Muay Thai 1 hour and a half
    Boxing 2 hours ( I did this instead of running, I ended up wishing I'd just done a 35 min run, I thought it was only going to last 90 mins but then got invited to spar and the session was really hard even before this).
    10-15 miles cylcing

    Diet
    Bacon Sandwich
    Protein Shake
    Glass of milk
    Peanut butter sandwich
    2 chicken breasts with rice
    Ice cream with raspberries (trying to stick to 2 cheat meals a week, so this is one.)
    4 eggs scrambled with slice of toast.
     
    Last edited: Sep 6, 2012
  20. Axelator

    Axelator Not called Alex.

    Thursday 7th Sept
    BW: 79kg

    Gym:
    Squats 5x5 140kg
    Dumbell Bench Press 3x5 1x3 42.5kg (managed 5x5 last week so was dissapointed)
    Military Press 1x5 2x4 60kg (again managed 3x5 last week so annoyed)
    Dips 3x5 35kg

    Muay Thai 1 and a half hours
    Cycled about 15 miles

    Diet
    4 fried eggs in two sandwiches
    Protein shake
    Choc Milk Shake
    Ham and pasta salad
    2x Peanut butter Sandwich
    Tuna Pasta.
     

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