monday sept 10 went to gym, spent 20 minutes stretching sore shoulder and legs
4 rounds on speed bag to warm up
sprint training for speed and anaerobic endurance...noticed that i am not fast, bu
t breathing much easier,wind is coming back much quicker...
now the fun, 20 minutes of jumping rope, no break...
3 rounds of shadow boxing, am suffering a repetitive use injury to left
hand, trainer agrees that i need to rest it a bit.
at home, soak left hand in bucket of ice water for 20 painful minutes...
curiously the hand feels much improved and i spend sept 11 resting it and my
muscle cramps
i am Bryan, i weigh about 194 lbs, have a body fat at about 18% now and seek to drop some weight…i am male, and right handed…old also but only i will know just how old. am seeking a fight and am tuning up after a long injury and work lay off…[/color]color=red][/color]
i seem to have forgot the medicine ball routines after the running and jump rope…catch and squat then high throw, and twisting passes along with push passes at chest level for about 10 minutes…doesn’t sound like much, but seemed that way at the time..
not much of a day really, just 5 rounds of jump rope and then a 2 mile run, which i sadly couldn’t finish…muscles in my calf just were too gassed. lungs felt fine, but the shins killed themselves…
then 3 rounds on speed bag and stretching…sigh maybe tomorrow
warmed up, stretched and hit speed bag for 4 rounds...heavy bag for 2 rounds and ope for 24 minutes two sets of 45 crunches and called it a day...just felt gassed..tired
stretched and hit speed bag for 4 rounds to warm up…then hit heavy bag for 2 rounds…3 rounds on the pads with my trainer and discovered to my horror that my timing totally blew…oh yeah can’t forget the almighty jump rope…24 minutes no break, legs felt like lead afterwards but i am noticing improvement…then 4 rounds on the heavy bag and a quick stretch and off to home…i need to work on getting my feet and hands moving together more and start nailing my distance…gotta make that trainers arm feel it when i hit…any foot work drills would be nice…
bad times in the in the last couple days,lost a car to repo man,how? esp. when you make almost $30 an hour? theyd idn’t credit my payment…typical…anyway a lot of psychological stress issues so not much gym time however i did work on conditioning
chest press set 1 30 reps set 2 20 reps set 3 20 reps set 4 10 reps
rows,same sets
curls same sets
triceps curl same sets
rear deltoids same sets
leg press same sets
calf press same sets
ab curls with 90 lbs set 1 30 reps set 2 20 reps set 3 10 reps at 110 lbs
ab twists same as above but weight was lighter
all weights were fairly light, working for endurance in muscles…except the set of ten was at a high weight that i could barely get…little strenght builder…
protelytic enzymes seem to be working as well as cissus and fish oil, DOMS is at a bare minumum
and i feel encouraged and mentallt recharged..finally now by mid week goal is to get into the gym, soon i will be ready to spar endurance wise…
been forever, been away from gym, and under employed this sucks…anyway been hitting the gym 4 times a week now for last week and her’s what i got going
chest press…110 x 20 x 3
leg press 190x 30 x 3
shoulder rehab work, press ups 45 x 15 x 3 plus 60x 10 x1
1 hour on cardio bike…
various leg aduction and abduction exercises, 70 x 30 x 3
1 hour yes a full hour on the cardio bikes on the cross country setting…heart rate peaked at 156 bpm and stayed at least in the 130-140 range mostly…
ab crunches 50 x 70 x1
ab twists 20x 110x 3
shoulder press 60 x 15x3
curls 40x5x2
not much for weights but the cardio is getting good i wish that the calorie burn monitor was dead on accurate…440 cal yesterday and 465 today…and thats without weights
Muay Thai workout today, warm up
3 rounds of rope skipping 3 minutes with one minute of active rest..ie planks,mountain climebrs and burpees…yeah some rest.
next some simple sprints,
frog jumps down and back at 50 ft.
bear crawls down and back same distance
crab walks same same ( wrist would not support my weight on this so had to wait it out)
next rubber band sprints!!! 2x down and back at 50 feet, then one good down and back twice with the partner really digging his heels in
on to simple pad work, 10’s
kicking 1 - 10 alternating legs up to 10 then back to 1
finished it off with one mere 3 min round of kick catches and then a round of pummeling for position…no run due to extreme cold lol like i could run after those kicks
easy day, i took the last three days off, partly to recover but mostly because work forced me too and i had to help a friend get their Christmas wine for the parents… so here goes
conditioning
warm up,
row 500 meters on rowing machine
15 situps
10 back extensions
10 body weight squats
press ups, 3 sets of 5 reps at 55 lbs
real workout
press ups -5
feet up to chin up bar-10 15 foot rope climb
this is one round goal do 7 rounds for time…i hit 19 min 37 seconds…sad but my shoulders are burning
then Thai workout
5 min round on pads just 123 combo over and over till ya could puke it
5 minutes of bob and weave
5 minutes of rear leg roundhouse kick…not the hardest workout, but a nice get back into a new week start…
today was truly easy because of stupid work…
12 noon bjj class, lots of dynamic movement drills to help you move… then drilling the omaplata and then a quick spar went ok initially,got caught in an armbar and with help of gravity and a scramble couldn’t tap till i heard and felt the first pop…sigh. the rule is one moth per pop, and 4-6 pops being the norm…almost 2 hours later, and it seems like minimal damage was done. i will know for sure tomorrow morning…sigh
seem to have disproved the rule of pops, back and mostly ready, got to watch the elbow for a bit but electro and ice and heat helped speed healing enough. now i am fighting a damn cold that oddly keeps me up all hours. i feel that as the new year rolls in and my gym gets back on track i will be ok.this week will be easy, mostly just some private workouts with my Thai coach…