AxelB's running, lifting and kicking log

Discussion in 'Training Logs' started by axelb, Sep 26, 2017.

  1. axelb

    axelb Master of Office Chair Fu


    8.6 mile slow run. HR steady all the way.
    Stiff calf's after, so a nice ice bath to clear up some inflammation.

    1 hour Kickboxing. Plenty of circuits stretching and drills with straight punch.
  2. Travess

    Travess The Welsh MAPper Supporter

    Seriously axelb, I've got to mirror Nachi's sentiments, RE: your ice baths - Are you referring to just a cold bath, or are you actually filling a tub full of ice (pro athlete style) and soaking in it? It might (and does if I am honest) seem obvious from the way you have worded it, but I just can't get my head around the amount of time, cost and effort that must be involved, with filling a tub full of ice several times a week... Full respect to you though, I could never partake in such an action myself, as I still suffer from flashbacks, from my ALS Ice Bucket challenge from a couple of years back! :oops::oops::oops:

    axelb likes this.
  3. axelb

    axelb Master of Office Chair Fu

    I have a load of ice packs and a few trays of ice, enough to cover the length of the bath. I doubt it gets as cold as the doing it the way I've seen most do it (filling half the tub with ice) but it is unbearable after 5-10 mins so cold enough: I should probably check the temp with a thermometer.
    I find it's not so bad after the initial shock of getting in. I feel I'll be doing it less over winter ;) but I keep going back to it as it helps enough to reduce the DOMS for the next training session.
  4. axelb

    axelb Master of Office Chair Fu


    Bench press workout:
    Warm-up: 20kg X10, 40x8, 50x8, 60x6
    Working sets: 75kg 5x5, finish with an extra set AMRAP 75kg x14

    Bent over barbell row
    65kgx 5, x6, x7
    Curls 20kg 2x15
    Push ups 2x15

    Planned rest.

    Feeling it today after bench, and calves still sore.

    Average weight this week 87kg.
  5. axelb

    axelb Master of Office Chair Fu


    A slow 4 mile run - I had planned more but time constraints meant that I had to cut it short or run faster. I went for the first option so not to overdo it.


    Deadlift workout
    warmup 60kgx10,80x8,100x5
    Working set 120x3, 130x2, 137.5(AMRAP) x8
    High bar Squat
    20x10,40x8,60x8, 70x5, 80x3, 90(AMRAP)x5
    lung 20kg 3x10

    Split stretch (focused on side splits) 2min sets x2, 2min 30 for last set with 1 min rest. 2x2min set with 14kg weighted vest.

    finished with ice bath :D

    Asthma felt on the bottom side of ok for the last few days so keeping an eye on it.
  6. Mitch

    Mitch Lord Mitch of MAP Admin

    Do you stretch off after your runs? 8 miles is an appreciable distance so it's bound to tighten calves and hamstrings.

    axelb likes this.
  7. axelb

    axelb Master of Office Chair Fu

    I try to factor in a 5-10 min stretch after each workout, but I think I've missed them too often recently.
    I certainly need the stretch more as i get older, those calves have been very tight last week :D
    Mitch likes this.
  8. axelb

    axelb Master of Office Chair Fu

    6.9 mile run, slow and keeping the HR down.
    Every incline made my quads and glutes feel on fire from yesterday's lifts.
    Finished with 10 min gentle stretch which I remembered to do today thanks @Mitch :D
  9. axelb

    axelb Master of Office Chair Fu


    Ice bath in the day as I was feeling very sore still.

    1 hour session with pad work, loads of kick combos, and some takedown drills to finish.
    Did a bit more kicking drills when I got home: 3 sets of :
    turning kick X10 each side
    Hook kick X10 each side
    Side kick X10 each side.
  10. axelb

    axelb Master of Office Chair Fu

    Deload week starts for weights;
    Bench; 20kgx5, 40x5, 50x5, 60x5, 70x5
    Row 40kg 3x5

    Deload week always feels a bit "meh" but I know it's necessary, and certainly feeling it is due.
  11. axelb

    axelb Master of Office Chair Fu

    Saturday, Sunday and Monday
    Planned rest.
    Some light stretching every day 10 mins, and Sunday had 30 minutes trigger point roller.


    60kgx5, 80kgx5, 100kgx5, 110kgx3
    actually felt harder than I anticipated, definitely on time with the deload.
    High bar squat
    20kgx5, 40x5, 50x5, 60x5, 70x5

    10 minutes stretching.
  12. axelb

    axelb Master of Office Chair Fu


    Only 1 run this week so made it a longer one:
    9.3 miles (93mins) kept to the under 70% HR, was easy and felt I could push it much more but I restrained myself for deload week.

    15mins stretching
    Ice bath.
  13. axelb

    axelb Master of Office Chair Fu


    1 hour Kickboxing, mostly pad work, lots of spinning techniques which got my head spinning.


    Had flu vaccination so taking it easy for a few days.
    1 hour Kickboxing, focus of basic punch combos.

    Planned rest until Monday
  14. axelb

    axelb Master of Office Chair Fu

    Trigger point roller. A lot to release. :eek:
    10 mins stretch

    Bench session earlier in the day;
    Bench warmup 20kgx10, 40x8, 50x8, 60x8
    Working sets: 75kgx8 for 5 sets.
    Last set AMRAP x11
    (After over a week off I didn't expect much)
    I normally row, but doing deadlift tomorrow, so just curl 20kg 3x12
    Push-ups 3x15

    Later in the day a run;
    Slow 4.1 mile in 39min.
    Felt full of energy after deload week, so spent most of the run trying not to get carried away, keeping it under 155 bpm HR
    Finish with 15 min stretch
  15. axelb

    axelb Master of Office Chair Fu

    Spooky Spiderman deadlifts
    Warmup 60kgx10, 80x10, 100x8
    Working set; 120kgx8 5 sets
    Last set AMRAP (11 reps)

    High bar Squats: 20kg x5, 40kgx5, 50x5, 60x5, 70x5

    limited on time today, so didn't have time for accessories or a proper stretching session :(
  16. axelb

    axelb Master of Office Chair Fu

    4.1 mile in 39min ish, slightly faster than Monday and HR was lower. Felt nice and easy.
    Finished with 10 minutes stretching.

    Average weight this week 85kg
    Body fat ~14% by the callipers
  17. axelb

    axelb Master of Office Chair Fu

    Kickboxing 1 hour, mostly pad work.
    My tornado kick sucks, so going to spend some time working on that outside of class.

    Running; 9.3 mile run 89mins ish, same as previous 9 mile route, faster and HR slightly lower so good to see improvement.

    Followed by 15 minutes stretching and ice bath which I really struggled with today, I think its colder now the weather is colder.

    Family Kickboxing class; 1 hour, took it very easy (usually is easier going as it's aimed at kids).
  18. axelb

    axelb Master of Office Chair Fu

    Planned rest

    Planned rest, asthma playing up today, but instead of rest the day involved shifting a load of furniture around and assembling after a trip to ikea.
    Foam roller in the evening

    Planned bench press and run, but asthma was bad so forced day of rest.

    Asthma still playing up, but cleared by lunch time- yesterdays bench workout today
    Warm-up 20kgx8, 40x8, 50x8, 60x8, 70x3, 85x3.
    working set 85kg 3 sets of 8.
    Bent row 60kg 5 sets of 6
    curl 20kg 2x15
    3x15 push-ups.

    10 min bag work at low HR technique focused.
    Basic combo's, working on steady breathing, keeping my chin down and sinking into the knees.

    Hoping to get back to running tomorrow, we'll see how my chest goes.
    Last edited: Nov 7, 2017
  19. axelb

    axelb Master of Office Chair Fu


    Chest feeling a lot better, so back to running today.
    6.5 mile slow run avg HR 157bpm.
    Polar has a "running index/RI" which I'm not sure how accurate it is compared to running standards, but works well as a gauge on how my body is coping based on speed, time, distance travelled and heart rate.
    RI was 53 today, anything below 50 usually means my body is performing below my standard.

    Had a few extra minutes so 5 minutes practise of tornado/360 kick I think I can do it flowing now, but my spin is very slow. I'll work on it some more this week.

    15 minutes stretching.
  20. axelb

    axelb Master of Office Chair Fu

    Been a manic week, time to update the log.
    Kickboxing 1 hour class.
    Warm-up then drills. Pad work then sparring. Smashed my little toe on someone's elbow when front kicking; I pull my toes back, but as the little ones a very broken they do not move :| I'll need to either work on heel push kick or get better foot protection.

    Planned a 9 mile run, but only had time for 6 :(

    Rest (haha, more like chasing kids around at a party)

    Next week I cannot make it to evening class, so planning extra workouts.
    Warm-up; 20kg x8, 40x8, 50x8, 60x8
    Working set: 70x8 for 5 sets. Last set AMRAP 14 reps.

    Assistance rows:
    70kg 3x8

    15 minutes stretching.

    Planned run, but could not leave the house. 35 mins bag work.
    7x 1 min rounds with 20s rest.
    working on warm-up, basic strike combo's at a steady pace.
    7x2 min round 45s rest.
    Upped intensity, added kicks for 3 rounds.
    eased down for 5 round 1m20s with 30s rest. Kept intensity lower and played around with combo's.

    Bench press
    Warmup; 20kgx5, 40x5, 50x5, 60x5
    WS: 70x5, 80x4, 90x2, 92.5kg AMRAP - 4 reps.
    Push-ups 3x10
    Ab wheel rollout 2x5
    LandonS likes this.

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