Can pain = pleasure? (MMA,S&C)

[Reloaded]

Aug 9/08

Even: Endure. strength

• 10 min work, 2 min planned rest
• push-ups(normal) - 103 total
• bw. squat - 237 total
• roman crunches - 83 total
• 9 flights of stairs jog finisher

HR: max 159, ave. 119

Good session, going to use it to determine work capacity and muscular endurance over the next 2 months.

D: yes
R: yes

 

[Reloaded]

Aug 10/08

Even: Cardio -

• 60 min run

HR: max 156, ave. 137

Got some nasty blisters on my feet from my sport sandals, need to buy a good pair of runners soon. Between the squats yesterday and the run today my quads are fried. Week 2 down of the program and so far so good!

D: no
R: yes

 

[Reloaded]

Aug 11/08

Rest

Aug 12/08

Aft: Max. strength

• 5 rep max, 90 secs
• Set 1 - lat pull-downs(wide grip) - 4x 90 lbs; one-leg leg press - 4x 150 lbs
• Set 2 - clean & press - 4x 35 lbs; wall squat - 4x 1 min
• Set 3 - seated Arnold press - 3x 30 lbs; lunges - 3x 40 lbs
• 3 min rowing finisher (10r)
• 30 min workout

Man, hard day at Fitness Depot + max. strength workout = super suckage. Was trying for a 4th set on my 3rd circuit but I couldn't do, also fell short of my 5 min finisher. At least I did it...

HR: max 155, ave. 125

D: yes
R: yes

 

[Reloaded]

Aug 13/08

No time to work-out, busy day.

Aug 14/08

Morn: 100 burpee challenge
completed: 19:34 min

Burnt myself out again on the first 15. Need to remember to pace myself.

HR: max 162, ave. 152

Morn #2: Cardio -

~ 20 min swim

Man, I've said it before but swimming is *ucking tough.

D: no
R: no (over-slept)

 

[Reloaded]

Aug 15/08

Morn: Explo. strength -

• tabata intervals (10 sec work, 5 sec rest)
• 5 stations - up/downs, 3 lbs punch-outs, lat. jumps, chinnes, rest one full period
• ~ 30 min total time

HR: max 165, ave. 148

Was trying for 45 mins work, couldn't do it... my forms at the different stations was getting bad at the end. Right now I've maxed out my hard HR zone, going to concentrate on my mod. HR zone tomorrow for cardio. Feeling sore from all the work but hopefully I'll recover over the weekend.

D: no
R: yes

 

[Reloaded]

Aug 16/08

Even: Cardio -

• ~ 15 rowing
• ~ 15 min elliptical
• 15 flights of stairs for dessert
• 45 min total time

Damn I'm sore, 3 days in a row is tough. I have to try hard and not skip a day. I must be improving as it's taking longer to get into my mod. HR zone which was my target for this session.

HR: max 147, ave 132

D: yes
R: no

 

[Reloaded]

Aug 17/08

Rest - much needed

Aug 18/08

Even: Max. strength -

• 5 rep max, 90 sec rest
• Set 1 - lat. pull-down (wide grip), 4x100 lbs; single leg press, 4x160 lbs
• Set 2 - clean & press, 4x35 lbs [< 5 reps]; Bulgarian squat, 4x40/40 lbs [< 5 reps]
• Set 3 - bench "perfect" press, 4x30/30 lbs; ankle press, 4x45/45 lbs
• 9 flights of stairs finisher
• 29 min total

HR: max 158, ave 123

Good session, getting stronger... arggggg!

D: no
R: yes

 

[Reloaded]

Aug 19/08

Morn: Cardio -

• 42 min run [32 min in mod. HR zone]

HR: max 168, ave. 146

Ran my normal circuit but reversed it, good mix of downhill / uphill sections. Was inspired by Simon Whitfield's silver medal sprint in the olympic triathlon.

D: ?
R: yes

Aug 20/08

Rest

Aug 21/08

Morn: Endure. strength

• 3x 10 min push-up, squats and roman crunches
• push-up total 85 reps
• squats total 271 reps
• r. crunches total 87 reps
• 9 flights finisher
• ~ 34 min total

HR: max 151, ave. 115

Improvements in everything except push-ups. Need to focus my strength sessions on developing that shoulder & chest power. Overall a slight improvement.

D: no
R: yes

 

[Reloaded]

Aug 22/08

Even: Cardio -

• ~ 50 min rowing

HR: max 159, ave 145

Awesome session. Got a new iPod shuffle (nicknamed Green Nrg), loaded is with ass-hauling tracks and rocked the C2 like it was my bitch. Now I remember why I train better with music. Finished with a good soak in the hot-tub, life is good!

D: no
R: yes

 

[Reloaded]

Don't gamble, it's not worth it... lol.

 

[Reloaded]

Aug 23/08

Rest

Aug 24/08

Even: Max. strength + core:

• 1 min rest time, 5 rep max., 3 sets per group
• group 1 - lat. pull-downs 100 lbs (4); single leg press 170 lbs (5); turkish get-up 20 lbs (3)
• group 2 - clean & press 40 lbs (3); lunges 40/40 lbs (5); deadlift twist 45 lbs (5)
• group 3 - perfect press 35 lbs (5); ankle raise 50/50 lbs (7); plank 4 time (45 sec max)
• 15 flight finisher

HR: max 157, ave 131

D: yes
R: yes

 

[Reloaded]

Aug 25/08

Even: Cardio -

• 30 min swimming

Crap, swimming is a bitch man!

D: no
R: no (over-slept)

 

[Reloaded]

Aug 26/08

Sick... got some weird stuff going on. Was really dizzy and super tired so I'm taking it easy the next few days.

 

[Reloaded]

Aug 30/08

Even: Cardio -

• Running - 40 min, mod. HRZ

HR: max 172(!), ave. 144

Some active recovery work, just getting over a strange sinus cold so I want to get the juices flowing before starting into strength training.

D: no
R: yes

 

[Reloaded]

Aug 31/08

Even: Explo. strength -

• tabata 10/5 split
• plyo. push-ups & long jumps - ~ 13 min
• 50 roman crunches
• 3 lbs shadow-boxing
• 15 flight finisher
• ~ 30 min total

HR: max 163, ave. 143

Almost hurled, had to break my session down a bit as my stamina isn't all back from my illness.

D: no
R: yes

 

[Reloaded]

Sept 1/08

Rest

Sept 2/08

Even: Max. strength -

• 3 min skipping warm-up
• 90 sec rest, 4 sets
• Complex 1 - wide-grip lat. pull-downs 110 lbs (5); single seated leg press 180 lbs (4)
• Complex 2 - Skullcrushers 2x 50 lbs, 2x 60 lbs (5); full squats 50/50 lbs (5 @ end)
• Complex 3 - perfect press 45/45 lbs (5 @ end); single heel raise 50/50 lbs x2, double heel raise 50/50 lbs x2 (5)
• 3 rowing cool-down
• ~30 min total

HR: max 164, ave. 139

Felt good tonight, my F11 recorded a mod. VO2max score of 41... I wonder if it's cause I missed a week or because I'm still sick. I'll run another in 2 weeks time to see if it changes.

D: n
R: y

 

[Reloaded]

Sep 3/08

Aft: Cardio -

• 9 flights stairs down warm-up
• 45 min rowing - 9588m total

HR: max 164, ave. 143

Tough friggin session. My ass was begging to quit past the 20 min mark, had to dig a little deeper to finish out this one.

D: y
R: no (over-slept)

 

[Reloaded]

Sep 4/08

Rest

Sep 5/08

Even: Endure. strength -

• 10 min rounds, 90 sec rest
• push-ups total 111(!)
• full squats total 177
• roman crunches total 90
• plank finisher, 30 sec

HR: max 157, ave 124

Really happy with my session, broke 100 push-ups again. My numbers fell in squats because I changed my form. Just a slight increase in crunches.

Side note, got my split Jungle Gym yesterday... gonna give it a spin Monday in place of my max. strength session. Can't wait to try sets of pistols and back extensions with it!

D: y
R: y

 

[Reloaded]

Sep 6/08

Even: Cardio -

• ~25 min swimming

omg, I can't feel my legs...

D: n
R: n

 

[Reloaded]

Sep 7/08

Rest

Sep 8/08

Morn: Suspension training -

• ~ 4 sets of 5 - 10 reps
• #1 - chest flys; prone knee tucks
• #2 - supine body rows; pistols
• #3 - arm/back extensions
• ~25 min total

HR: max 155, ave. ?

Tried out my Split Jungle Gym, pretty cool workout. I was in a playground on sand which made a lot of the movements more challenging. Pretty much everything was tough, to stay stable and smooth was my goal through all the movements. I just barely touched what I can do with suspension training, in about a week and a half I'll try again with more routines on a grass surface... I really need to find a high bar to hang this up to try muscle ups and other more advanced moves.

D: n
R: y