Thought it might actually help me stick to the plan if I write down what I'm doing and put it out there. Mainly training to increase power and fitness. Every week day I run through a kung fu form or too before breakfast. I cycle in and out of work approx 5 miles each way. Weekday lunchtimes are gym time Mon, Weds and Friday are weights days. alternating between two different workouts: A 10x3 Squats 10x3 Bench 10x3 Deadlift 10x3 Millitary Press Pullups - as many as i can do in sets of ten decreasing until i can only do 2 b 10x3 Squats 10x3 Bent over rows 10x3 S L Deadlifts 10x3 DB shoulder press Dips - same method as for pullups both workouts finish with some planks and a lot of stretching Tuesday and Thursday are a combo of 15 minute body weight workout followed by 20 mins of either sprinting or fast rowing. saturdays there is a lot of bag and pad work. Monday and thursday evenings is kung fu wednesday is HEMA night Any constructive critique or suggestions is welcome.
Welcome to MAP and welcome to the training logs. How's your diet? are you doing anything special? Keep up the good work!
My Diets pretty good. Most week days is: 7.15 porridge with fruit for breakfast. 9.00 protein shake once i get to work. ( i get hungry after the bike ride ) 11.00 early lunch of tuna pasta salad 12.30 black coffee and a banana 15.00 Tin of tuna 16.45 Banana 19.00 Dinner - varies a lot but always home cooked, no processed. Drinks for the most part are green tea and water with the occasional coffee. Saturdays is a later heavier breakfast of scrambled eggs, some kind of light lunch and a cooked dinner again,,, but on saturdays i get cake after ( or something. Sunday is kind of the same as saturday.
28/02/2012 Kung fu forms - 1 empty hand and 1 staff 5m cycle ride lunchtime gym spot 10x1 squats @ 60kg 10x3 squats @ 100kg 10x3 Decline DB Bench press @ 25kg DB 10x3 Deadlifts @ 60kg 10x3 DB shoulder press @ 20kg DB Chin ups - 43 Deadlifts are very light at the moment but I'm just over recovering from a back injury and not willing to push it too much, will gradually increase the weight on these once I'm confident I have the form down perfect. will be cycling 5m home also.
I approved this post while at work and never got the chance to read it. Nice to see another training log here.
29/02/12 2 forms 1 empty handed one with walking stick 5 mile cycle gentle body weight day at the gym today Push ups: normal x 20 diamond x 20 one hand - 1x3 each side full plank x 30s to side planks 30s each side to full plank x 30s hanging leg raises - as many as possible in sets of 12 until failure - managed 44. 20 minute on treadmill alternating 2 mins sprinting with 2 mins jogging. will be cycling 5m home and tonight is the happy return to german longsword class. 2 hours of being hit in the head by people a lot more skilled than me. hooray!!
Longsword was good last night. Have to see how i train around the bruising today two stick forms today 5 mile cycle.
Lunchtime at the gym: 10x1 squats @ 60kg 10x3 squats @ 100kg 10x3 SL Deadlifts @ 40Kg 10x3 Millitary Press @ 45KG Dips - 52 Will Cycle 5 miles home tonite Kung fu tonite - Teaching assistant for the first 1.5 hours then my class for the next 1.5 hours. In other news I just had my 3pm tuna and it's just not hitting the spot. I would kill for a raisin and biscuit Yorkie about now but i'm stuck in the office until 5.:cry:
2 kung fu forms 5 mile cycle Body weight day today - still experimenting with the programme for these days to find out what I can fit in. today 4x10 hanging leg raises 3x10 hurty things ( dunno what they're called but i lie on my back knees bent with a weight between my knees and do kind of reverse crunches.) 30s plank - 30s side plank each side 4x10 bicycle crunches 4x10 press ups with shoulder taps 15mins on cross trainer hill programme. will cycle home. evening of rest.
05/03/2012 OK, last week was ok but I was short one day due to having to shop for work shirts on monday lunch time. I'm onto the full 5 day programme now - not looking to increase the weight all the time on all the lifts. When I feel confident with a weight I will up it but I'm not looking to court injury by pushing myself too far. today: no kung fu :cry: cat vomit emergency requiring a lot of clear up thus no time for forms. 5 mile cycle ride. 10x1 squats @ 60kg 10x3 squats @ 100kg 10x3 bench press @60kg 10x3 Deadlifts @ 60kg 10x3 millitary press at 40kg Chin ups - 46 not happy with my deadlifts still but got to take em slow and build back up. Also not happy with the millitary press - will concentrate on this over the next couple of weeks. will be cycling 5m home also. and tonight is kung fu night
2 forms this morning - both unnarmed. 5 Mile cycle gentle day at the gym today - no press ups or too much pressure on my right wrist due to an over enthusiastic wrist lock in yesterdays class. hanging Leg raises - as many as possible in sets of 10 - managed 39 2 x 20 reverse crunches 2 x 20 knee raises with a 5kg weight between the knees 2 x 20 alternate knee raises plank - 3 x 30 seconds side plank - 2 x 20 seconds each side 10 minutes rowing Think I'll probably stick with the rowing machine over the treadmill in future. I like running, but I prefer running outside. The rowing machine also seems to work more muscles.
07/03/2012 Been a bit lax the last few days as work was too busy for me to slack off. So here's the backdated logs. 10x1 squats @ 60kg 10x3 squats @ 100kg 10x1 Deadlifts @ 60Kg 10x3 Deadlifts @80Kg 10x3 DB Shoulder Press @ 22KG each Hand Dips - 56 Felt strong in the lower back today so increased the deadlifts, hopefully be back to my old level of 120kg but got to be carefull of this treacherous back muscle.
08/03/2012 Hanging leg raises - 5 KG weight held between ankles 10x3 and 6 for luck 2 x 20 knee raises with a 5kg weight between the knees 2 x 20 alternate knee raises plank - 3 x 30 seconds side plank - 2 x 20 seconds each side 10 minutes of rowing - alternating slow and gentle with sprint rowing every minute.
2 forms 5 mile cycle 10x1 squats @ 60kg 10x1 squats @ 100kg 10x3 squats @ 110kg 10x3 bench press @60kg 10x1 Deadlifts @ 60kg 10x1 Deadlifts @ 80kg 5x1 Deadlifts @ 90kg 5x1 Deadlifts @ 90kg 10x3 millitary press at 50kg Chin ups - 10x1 no weight 8x3 with a 8kg weight held between my ankles. Today felt like a strong day so i thought i'd try and up some lifts. I'll bring the deadlift up to 100 over the next week or so then leave it for a while. Chin ups and Dips will now be weighted. will cycle 5 miles home. no exercise this evening unless you count skyrim and eating lasagne.
If you have a back issue, you could try alternating between conventional and sumo deadlifts. I find that works really well for my dodgy back. It allows me to pull heavy weekly, but the sumo pulls give my back a bit of a break and extra recovery time between lifts.
Never heard of sumo squats. Going to have a look at technique videos for that and try 'em out. Thanks for the input.
http://gubernatrix.co.uk/2009/06/how-to-sumo-deadlift/ http://www.ericcressey.com/how-to-deadlift-which-variation-is-right-for-you-2
right, not enough time today to look into those but i will incorporate them into my programme before next week. today however 2 forms - Lau gar 2nd form and Blind monk stick 5 mile cycle Squats - 10x1 60kg Squats - 10x1 100KG Squats - 10x2 110KG S.L Deadlifts 10x1 50KG S.L Deadlifts 10x2 60kg S.L Deadlifts will be replaced with Sumo's on a trial basis B.O.R - 10x3 60kg D.B Shoulder Press 20KG 10x2 8x1 4x1 - couldn't quite manage 10x3 so forced a final small set to make up the numbers. will cycle 5 miles home. Kung fu tonight.
2 forms - 1st Hung gar form (gong tsi kun tsi however you try and spell it) & Plum blossom boxing (my manliest sounding form!!) 5 mile cycle 3x10 hanging leg raises with 4kg weight 3x20 prone knee raises with a 5kg weight 3x20 leg raises 30 seconds full plank 30 seconds side plank each side 30 seconds full plank 15 mins on rowing machine
