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 Post subject: GrayFox's Training Log
 Post Posted: Wed May 10, 2006 12:39 pm 
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Joined: Sun May 07, 2006 2:21 am
Posts: 16
Location: London
After having some time off from training due to injuries..etc I've been waiting to get back into it and decided that I should post them here in order to get a bit of feedback.

Anyway...

10/05/06

WARM UP
8 Chin-ups
30 Pushups
30 Squats
Short Stretch

ICT WORKOUT
10 Pull-ups
10 Burpees
10 Dumbbell Snatches (5 per arm)
10 Medicine Ball Slams
Repeat 5 times as fast as possible

FINISHER
100 Sledgehammer Swings

A great start the only problem is that I've mutilated my tire with the finisher so I'll have to get another. :twisted:


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 Post Posted: Wed May 10, 2006 1:20 pm 

Joined: Mon May 08, 2006 4:49 pm
Posts: 383
that looks like a nice little routine.


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 Post subject:
 Post Posted: Wed May 10, 2006 1:21 pm 

Joined: Mon May 08, 2006 4:49 pm
Posts: 383
that looks like a nice little routine.


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 Post Posted: Thu May 18, 2006 1:19 am 
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Joined: Sun May 07, 2006 2:21 am
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Location: London
Sorry for not keeping this updated I'm doing alot of important exams soon and I need to revise. I still trained and for the past couple of days I did some Tabata Intervals and Strength Work.

Tonights Workout:

18/05/06

WARM UP
1. Dorsal Raises x 15
2. Pushups x 15
3. Squats x 15
4. Burpees x 10
Repeat circuit 3 times
5. Short Stretches

THE MAGIC 50
5 DB Snatches per arm
5 DB Swings per arm
10 Burpees
Repeat 5 times as fast as possible
Time: 16:03

FINISHER
Sandbag Bearhug for time


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 Post Posted: Tue May 23, 2006 11:41 am 
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Joined: Mon May 22, 2006 1:21 pm
Posts: 25
Location: Montana, US
So this is how Grayfox stays in such good shape to do all those flips and crazy kicks while welding a Katana. :P

Now, that's funny I'm kidding nice workouts man.

_________________
"Darkness, imprisoning me, all that I see, absolute horror
I can not live, I can not die, body my holding cell!"
~ Metallica


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 Post Posted: Mon May 29, 2006 4:06 am 
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Joined: Sun May 07, 2006 2:21 am
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Location: London
Now, that's funny thanks Berserk.

Man I suck at keeping this log updated I am making an effort now to keep this going. Well yesterdasy I did the Cage Fight workout from Ironwarrior's log it was a great workout and I finished with some heavy core training.

Today is Strength:

STRENGTH TRAINING
A1. Weighted One-Legged Squats: 5 x 5 (18kg DB)
A2. Romanian Deadlifts: 5 x 5 reps (18kg DB)

B1. Handstand Pushups: 5 x 5 reps
B2. Weighted Chin-ups: 5 x 5 reps (12kg)

C1. 1-arm Bench Press: 5 x 5 reps (22kg)
C2. Tuck Front Lever Holds: 5 sets

D1. Bodyweight Triceps Extensions: 3 sets
D2. Weighted 1-Legged Calf Raises: 3 sets (15kg DB)

LIGHT CORE TRAINING
1. V-ups x 15
2. Side Crunches x 15 per side
3. The Plank x for time
Repeat 2 times

FINISHER
Tabata Burpees


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 Post Posted: Tue May 30, 2006 1:00 pm 
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Joined: Sun May 07, 2006 2:21 am
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Rest day today, I worked on my L-Sit but nothing serious.


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 Post Posted: Tue May 30, 2006 1:26 pm 
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Joined: Mon May 08, 2006 6:37 am
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Location: Pennsylvania
Outstanding work, Grayfox..


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 Post Posted: Tue May 30, 2006 6:32 pm 
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Joined: Sun May 07, 2006 5:59 pm
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Location: Australia
Weighted One-Legged Squats: 5 x 5 (18kg DB)
Wow! Awesome work on the one leg squats, how long did it take you to work up to that?


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 Post Posted: Wed May 31, 2006 4:16 am 
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Chris wrote:
Weighted One-Legged Squats: 5 x 5 (18kg DB)
Wow! Awesome work on the one leg squats, how long did it take you to work up to that?


Yeah I wish, its the Dumbbell variation on page 50 of Infinite Intensity, not the full one-legged squat this skill still eludes me but its mainly an issue of balance. As soon as I crack the bottom position then I should be able to do it.

Thanks for the comment Gil.

Todays workout:

EDIT: During my warm-up I felt something twinge in my lower back, I ignored it and finished stretching. I started the routine and rolled Clean and Presses, after a few reps my lower back started to hurt so I stopped and instead did some light skipping. Whenever I have to miss session due to an injury it always annoys the hell out of me. Next time though...


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