Bench Press bar only x20x2 (warmup) 50kg x 10x3 Seated incline press 40kg x8x3 30kg x10x2 Lying flies - 10kg x10x2 Pushups x30 Cable pulls x8x3
Shoulders 10kg Dumbell press x10x3 7.5kg shoulder flies x10x3 Bar only lateral raise x10x3 Cross over Cable pulls 5kg x12x3 35kg Shoulder shrug x5x3 note - must get gloves as grip kept slipping off during the shrugs...
Unfortunately they don't allow chalk...although there's a bottle of liquid chalk lying around and still not allow it.
Forgot to update my last few sessions with MT and KF. chest today. Bench - 60kg x10x3 Inclined bench 40kg x10x3 Chest press resistance machine 50x10x2 Cable pull down x10x2 Cable pull up x10x2 20 pushups
Back exercise today Pullups - 10x2 Bent over rows - 55kg x8x2 Cable pull - 35kg 10x2 Lat pull downs - 40kg x2 (didnt finish as shoulder went funny)
Shoulders today. Quickly assessed my shoulder prior, felt fine. No pain in all rotations... Military Press : bar only (warmup) x10x2 - 10kg x8x2 Flyes - 5kg 8x3 Lateral raise - barbell only x8x3 Bent over Cable pulls - 5kg x10x3 Shrugs - 25kg each - 8x3.............. tried 40kg and I could shrug, but after a couple the weights just fall out of my hands... Grip Fail
Had a long lunch at work...so gym time at 1am! Kept it light as didnt feel strong today. (Chest) Bench Press - 40kg x8x3 Cable pull downs - 10kg x8x2 Cable pull ups - 10kg x8x2 Finished off 30kg on resistance machine, 20reps Went over a few KF forms I havent practiced in a while. No protein shake about (as it was spontaneous gym session, thankfully had change of clothes) so down the pasta/meatballs meal. Now I'm at work......230am.....hungry....
Been advised of a short(ish) notice inter-camp wrestling comp in December. I havent trained any grappling in a year, I'm walking at close to 90kg though more muscle than fat than my usual 85kg walk around weight. (weight class at 84kg). Still talking to my coach about it.
Due to a mixture of work/birthdays/a bit of a personally horrible incident occured, there has been an obvious lack of training. Apart from some forms and a bit of pad work I managed to sneak in the side, there are plans to get in as much wrestling as possible. I am still not sure if I will compete, if I do I am considering it to be my last one in freestyle wrestling. With my injuries, my base is comprimised and getting it back will take a long time (again), saying that my upper body and strength has never been stronger and according to my coach and sparring buddies, getting stronger still. Today I went to the gym for a chest work out but I dont know what weights I did. Played a game where (on the resistance machines) we blindly set the weight, so I didnt know how much I was pushing or pulling. Anyway, November will be a lot busier. Also...down to 87kg (from 90kg)
Unfortunately due to work I havent been able to update this log as detailed as before. Though this week, I broke quite a few personal bests, which makes sense as I am getting stronger and better with my weightlifting technique as well as taking in my supplements. Also used the cable pull machines to do resistance pulling ground and pound. That was fun, seems my GnP is actually quite strong...but I only naturally do pitter-patter punches when I'm on the floor.
Shoulders Seated Military Press - 10kg (each) 8x3 - 15kg x 2 Lateral Barbell raise - 12x3: This is done slightly differently. Standing with Olympic bar in hands, narrow grip. Riase forward with straight arms, but this time instead of going up to eye level, raise it slightly above the head. Felt it work the front of the shoulders a lot more. Lateral Cable Pull 10kg - 10x3 Bent Cross over cable pull - 10kg - 10x3 Shrugs - 65kg - 10x3 *shorter exercise for shoulders as did back exercises yesterday which seemed to have also incorporated some shoulder exercises == Biceps/Triceps tomorrow! Mr Muscle impressions to follow (the skinny version) Also possible pics to follow
Nixed the arms workout. Legs instead. Barbell Squats - 60kg x8x3 Quad machinethingy - 40kg x8x3 Hamstrings - 40kg x8x3 Seated Calf lifts - 50kg x8x3 Some hindu squats before and after to loosen things up.
OK so after running around (literally) up till the early hours...(thank you night shift). I managed to get a little bit of kip in, before running to central London for my Muay Thai class. Lots of conditioning drills, including picking up punch bags, squatting with them and slamming them on the ground. The usual warm up routines. Mainly worked on techniques and drills. My new metal knee brace helped things kept in place. Sparring went well, I got pushed around a bit. My first bit of sparring in a while. After 2hrs of MT, I went to my 2hrs of KF, where I worked on my forms and applications. Gorged on Chinese Hot Pot. However... THE JOURNEY TO 84kg COMMENCES! I currently weigh 90kg, I got to be 84kg by 4th Dec. Should be easy.
Chest Bench Press - 50kg 8x2 - 60kg 8x2 - Uknown amount, 1 rep. Coach put on a weight, told me to rep it once. Incline Bench - 40kg 8x3 Downward cable pulls - 10kg each side 10x3 Upward cable pulls...same as above. 10 push ups
Back Pull-ups 10x2 Single arm T-bar pulls 20kg 10x3 (not including the bar weight) Overhand grip lat pull downs 50kg 10x2 Underhand grip lat pull downs 50kg 10x2 Ground and Pound Cable pulls 5kg x25 x2 Deadlift 50kg x10x3
Shoulders Standing Military Press 45kg 10x3 Lateral bar raise x8x3 (above head) Lateral Cable Pull x10x3 Bent Over Crossover Cable Pull x10x3 Upright Rows - 45kg 8x3
