13/8/2011:

ICT #7

100 burpees
2mins rest
Tabata squats
Tabata push-ups

Notes: My 100 burpee PB is 5:47... Struggled to 6:40 today though, underfuelled (only one banana since breakfast 8 hours earlier) and knackered from yesterday's intense strength stuff. But overall still pleased, pushed hard and the push-ups were KILLER. Absolutely wiped out afterwards!

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Workout log

14/8/2011

Rest. Sweet, blessed rest.


Notes (FWIW OMG BRB WTF BBQ): My upper thighs are aching more than I can ever remember them aching in my life! Not too bad, but more than ever before. My traps are also feeling the recent workload... Good thing I'm due a massage from the young lady on her way here this evening. Alriiiight!

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Workout log

15/8/2011:

AM - Core:

3x4 rollout to wall, then

3x [4 rollout to wall, 20 Russian twist (10kg), 20 superman, 6 saxon side bends (10kg), 20 V-up (10kg), 10 band side bends]

Bridge = 1m 1s


PM - Strength (explosive)

5x3 2db side snatch (20kg each db)

5x3 2db push press (20kg each db)

4x [5 OAPU, 10 band shot put, 10 lunge (40kg), 10 lunge jump]

3x15 2db swing (10kg each)


Notes: Hard work after a horizontal marathon yesterday/last night/this morning, but I left her in bed to do the core stuff this morning. Now THAT is dedication.

Really enjoyed the snatch today, in every sense ;)

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Workout log

this here is a dedicated man

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Log | Motivational | Power Phrase | Playlists | Poetry Battle

One does try, what what...

16/8/2011:

GPP #1

30 secs burpees
30 secs jumping jacks
30 secs high knee db press (2.5kg)
30 secs Wing Chun movement drills

x5

Notes: Killer but great. Rather than shadow boxing I did Wing Chun footwork, which is full body stuff, moving about sharply with strikes, kicks and so on.

Also did it early for a change. Really wanted to do some extra minute drills this evening, but time has got away from me. Still, says good things about my capacity I spose, and rest isn't a bad thing...

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Workout log

Just so you know this song is ready when you get back

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Log | Motivational | Power Phrase | Playlists | Poetry Battle

^ That's only the 8609869856847th time I've heard that one

Ok so - whew!

Been away travelling about and generally having a bit of a nice time, studio sessions, drinking sessions, romance sessions, alllllllll good. Still been hard at it though, as much as possible. Took my resistance bands, shiny new Gymboss timer and training shoes with me. Never gymless indeed!

Since I last posted I've done the following (in brief, with highlights);

17/8 - Max strength - including absolutely nailing the 30kg snatch that beat me before. Booyaa!

18/8 - 10x30s band sprints followed by tabata burpees (killer quick workout!), 61 reps

19/8 - resistance band/explosive workout

20/8 - rest, apart from a marathon 48-bottles-of-hot-sauce-farmer's-walk out to my new lady's place, in the hot sun

21/8 - EIT #2, 7 circuits in 14:54 (mad hot!!)

22/8 - back home, max strength- inc. 32.5kg one arm clean and press for 3 reps each arm :)

and today

23/8/2011

Minute Drill #1

x4 at absolute max intensity.

Notes: errr, not much. Glad to have kept it all up while travelling about. It's shown me you can do it anywhere if you really want to.

:)

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Workout log

Ok so, back in the swing :)

24/8/2011

AM - core:

7x4 ramp rollout

3x [20 Russian twist (10kg), 20 band good morning, 8 saxon side bend (10kg), 20 V-up (10kg), 10 band side bend]

Bridge - 1m 6s


PM - strength (explosive)

5x3 2-db side snatch (22.5kg)

5x3 2-db push jerk (20kg)

4x [5 OAPU, 10 band shot put, 10 lunge (20kg), 10 lunge jump]

3x15 2-db swing (1x10kg each, 2x12.5kg each)


Notes: Sorted out a ramp (ie a plank :D ) for my rollouts so I can get a full range of motion - what a difference! It's not a full length ramp so I have to jiggle a bit to get onto it, but getting that upper range of extension hit parts I knew I've been missing. I'm so close to that full rollout, I can almost smell it...

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Workout log

25/8/2011

Intervals

6x 400m (ish)

70s between rounds, each round took almost exactly 1m 30s.

Notes: '400m' is once around the local football pitch, with an extra 50m or so added on the length, if you see what I mean. If a footy pitch is about 100x50, then that = 300m, hence the extra length. Hard to be exact, but bloody hell has it done a job on me...

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Workout log

Yeah, I've read the BS tutorial so many times, but having re-read it I've realised I've fotgotten a fair bit of it! I think one reason I look like I twist a lot is because I tend to have my feet quite close as I reckon this will help trying to get an Arm In OAPU.

I do love the OAPU though, regardless of form you feel like a total badass doing them, having seen Rocky and others do them when I was younger.

Intervals look good, I'm looking forward to my football pitch sprints. I always seem to connect them the autumn/winter, and it's about that time again now!

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My Log.