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 Post subject: Berzo's Training Log
 Post Posted: Fri Feb 08, 2008 1:18 pm 
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Joined: Wed Oct 03, 2007 12:13 pm
Posts: 1330
Location: San Fernando, CA
Hello everyone. It's about time that I start up my own training log. I have a background in hawaiian kenpo, judo, bjj, and boxing. I'm a current student and working full time so I figured if I keep a log that it will keep my training up as well, and who doesn't enjoy the feeling of not being able to move anymore and still trying to do one more! you gotta love it! so please, comments are always appreciated. I am always looking for improvement!

so here we go:

4.2.08
Ladder Conditioning Drill

Warm up: 100 Jumping Jacks

Burpees: 1,2,3,4,5,6,7
Jumping Jacks: 1,2,3,4,5,6,7
Do these as supersets
then: 1 arm DB Snatch 10x (each side) 30lbs

Burpees: 1,2,3,4,5,6,7
Jumping Jacks: 1,2,3,4,5,6,7
then: 1 arm DB Swings 10X (each side) 25lbs

Repeat this sequence twice! :lol:

Notes: Good conditioning drill! it's hard but with all the variaty it keeps it interesting!

5.2.08
Strength Endurance Ladder

Ab Wheel Rollouts(from knees)
1,2,3,4,5,6,7
repeat 4x, rest when needed.

then:
Chin-ups: 3x3
Pull-ups: 3x3

then:
Push-ups: 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
Squats: 2,4,6,8,10,12,14,16,18,20,18,16,14,12,10,8,6,4,2
Bentover DB rows 40lbs: same as push-ups
Did these as supersets.

Finisher:
Plank 4x1min
30sec rest inbetween sets.

Notes: good routine!

6.2.08
rest day

7.2.08
Strength/Conditioning Circuit

Warm-up:
Switching off between 30 secs of shadow boxing and 30 secs of Jumping Jacks for 5 mins.

Then:
Modified - The Magic 50
5x 1arm DB Clean&Press (each side) 40lbs
10 burpees
repeat 5x

finisher:
DB (rack position) squats 35lbs - 5,6,7,8,9,10 total=45
DB upright-rows 35lbs - 5,6,7,8,9,10 total=45
did these as supersets!

Notes: Pretty good circuit compared to the original Magic 50, I would have to say w/ the clean&press its def more on the strength side than the conditioning! good routine all together though! I would give it a try!


Last edited by Berzo on Mon Jul 07, 2008 7:01 pm, edited 1 time in total.

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 Post subject:
 Post Posted: Fri Feb 08, 2008 8:06 pm 
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Joined: Wed Oct 03, 2007 12:13 pm
Posts: 1330
Location: San Fernando, CA
8.2.08
Conditioning Today

Jump Rope (Running in place style)-
4x3min rounds
30 sec rest between each round

finisher:
50 rope turns
5 burpees
1x3mins
Managed about 5 rounds in that 3 mins.

Notes: Short on time today so had to make it simple. Good sweat so not too bad for the amount of time that was at hand.


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 Post subject:
 Post Posted: Sun Feb 10, 2008 1:21 pm 
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Joined: Wed Oct 03, 2007 12:13 pm
Posts: 1330
Location: San Fernando, CA
9.2.08
Core Mini-workout


roll-outs(from knees) x8
weighted crunches on med ball 10lbs x12
repeat 6x
then:
bridge for 1min


Last edited by Berzo on Mon Jul 07, 2008 7:02 pm, edited 1 time in total.

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 Post subject:
 Post Posted: Mon Feb 11, 2008 5:13 pm 
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Joined: Mon May 08, 2006 6:37 am
Posts: 3811
Location: Pennsylvania
Great work, Berzo..looks like you will have an interesting log

Gil

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"He that is good for making excuses is seldom good for anything else."

Benjamin Franklin


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 Post Posted: Tue Feb 12, 2008 2:13 am 
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Joined: Wed Oct 03, 2007 12:13 pm
Posts: 1330
Location: San Fernando, CA
Thanks Gil. Your log is def motivating and was a big push for me to start the log!

Todays fun had to be quick so it worked out pretty nice for an inbetween class circuit! :D

11.2.08
Ladder Circuit


push-ups ladder 4x 1-6 =84 total
wheel rollouts(knee position) ladder 4x 1-6 =84 total
did these as supersets so I would do 1 push, then 1 rollout and so on.

notes: pretty good for only that much work. Def got me going for next class though.


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 Post Posted: Wed Feb 13, 2008 2:27 am 
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Joined: Wed Oct 03, 2007 12:13 pm
Posts: 1330
Location: San Fernando, CA
After 9 hrs of work and 4 hrs of school I'm ready for a strength session finally! :lol:

12.2.08
Max Strength Day


warm-up:
about 5 mins alternating between push-ups and jumping jacks.

then

pull-push supersets:
chin-ups x4
weighted backpack push-ups @30lbs x6
45sec rest between supersets
5 rounds

then

finisher:
as many rounds as possible in 5mins as follows:
6 upright-rows @35lbs
6 1arm db swings @20lbs(each side)

managed 4 rounds and about 3 upright-rows.

notes:
not bad, have been neglecting the strength training for a lil bit now and its a weekness of mine so nice to get back into that! finisher was good too! could have probably squeezed another round out of it but already about to loose a lung!! :twisted:


Last edited by Berzo on Fri Feb 15, 2008 3:25 pm, edited 1 time in total.

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 Post subject:
 Post Posted: Fri Feb 15, 2008 2:59 pm 
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Joined: Wed Oct 03, 2007 12:13 pm
Posts: 1330
Location: San Fernando, CA
15.2.08
Ladder Circuit


push-up ladder 1-7
wheel rollout(from knees) ladder 1-7
repeat 3x

notes:
quick circuit before work. hopefully will be able to do more later!


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 Post subject:
 Post Posted: Sat Feb 16, 2008 2:57 pm 
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Joined: Wed Oct 03, 2007 12:13 pm
Posts: 1330
Location: San Fernando, CA
Well, after panting on the floor for a lil bit, test drove a ICT from the FTC: "The Race To 150!!" Well... more like the race to 120... :wink:

16.2.08
Integrated Circuit Training


"The Race To 120"

1. 50 pushups + 50 squats + 50 Sledgehammer swings + 50 JJ
2. 40 pushups + 40 squats + 40 sledgehammer swings + 40 JJ
3. 30 pushups + 30 squats + 30 sledgehammer swings + 30 JJ

done at: 28mins25secs

notes:
obviously loads of room for improvment. First to finish it and then to get the time down! :? well def have to keep working on this one!


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 Post subject:
 Post Posted: Sun Feb 17, 2008 5:51 pm 
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Joined: Wed Oct 03, 2007 12:13 pm
Posts: 1330
Location: San Fernando, CA
simple today. soar from yesterday so maybe some rope work later.

17.2.08
Core Circuit


weighted crunches on medball 10lb db x15
db side bends 35lbs x20 eachside
plank x45sec
repeat 4x


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 Post subject:
 Post Posted: Mon Feb 18, 2008 7:50 pm 
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Joined: Wed Oct 03, 2007 12:13 pm
Posts: 1330
Location: San Fernando, CA
18.2.08
Conditioning Today

Jump Rope(running in place style):


3min rounds
1min rest
repeat 5x

finisher:

as many rounds as possible in 5mins:
- 50 rope turns
- 5 burpees
managed 7 rounds

notes:
good session. still a soar from the other day. gonna be some strength/conditioning stuff tomorrow!!


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