Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
18/08/2007
5 min row warm up
Z DL
6@60
6@100
6@110
6@120
OHP
8@40
8@55
[email protected], with the last 2 having some leg drive
Cycled for 15 min to cool down
5 min row warm up
Z DL
6@60
6@100
6@110
6@120
OHP
8@40
8@55
[email protected], with the last 2 having some leg drive
Cycled for 15 min to cool down
19/08/2007
Low on time because I went to a show
5 min row to warm up on rowing machine
3 sets of 250m row sprints. All were sub 45s (averaged a 1 min 25 per 500m pace), The first being 42
Ran out of time to cool down
Low on time because I went to a show
5 min row to warm up on rowing machine
3 sets of 250m row sprints. All were sub 45s (averaged a 1 min 25 per 500m pace), The first being 42
Ran out of time to cool down
21/08/2007
5 min row. Covered 1443m.
Level 8
Still feeling drained after being ill. Slight cough
OHP
8@40
8@55
8@60
[email protected], then used leg drive to get the 7th. Fried for the 8th so didn't bother
OHP Lock out
6@50
6@60
2@65- Fried again
Weighted pull ups
5@bw
5@10
5@15
3@20
3@25-needed a break after 2 in a row. Maybe 10s to struggle for the last one. Touched the chin to the bar
Ab roll outs from press up
8
9
10
Shoulders were weakened after the OHP and pull ups (the right shoulder was not happy during the last reps)
Saxon side bend
8@12
8@18
5@22 (or it could be 24...can't remember now)
15 min cycle cool down
5 min row. Covered 1443m.
Level 8
Still feeling drained after being ill. Slight cough
OHP
8@40
8@55
8@60
[email protected], then used leg drive to get the 7th. Fried for the 8th so didn't bother
OHP Lock out
6@50
6@60
2@65- Fried again
Weighted pull ups
5@bw
5@10
5@15
3@20
3@25-needed a break after 2 in a row. Maybe 10s to struggle for the last one. Touched the chin to the bar
Ab roll outs from press up
8
9
10
Shoulders were weakened after the OHP and pull ups (the right shoulder was not happy during the last reps)
Saxon side bend
8@12
8@18
5@22 (or it could be 24...can't remember now)
15 min cycle cool down
22/08/2007
Hill sprints at work
Jogged to the fields. Been raining heavily so the roads are flooded (country lanes) and the field where I do the run are muddy and slippery (no foilage which makes it more fun).
Cut down the length (took out the flat bit at the beginning-maybe 20m)
8 the full length (the steepest gradient)
2 about 100m, still the steepest top section but my legs were fried so I cut the distance down
Jogged the FULL length for a cool down. Walked about 1/2 back to work. Just fried
Training thai tonight with mr taylor......oh dear
pm
Thai
Was very worn out.
Good job the fitness aspect wasn't so heavy today
Hill sprints at work
Jogged to the fields. Been raining heavily so the roads are flooded (country lanes) and the field where I do the run are muddy and slippery (no foilage which makes it more fun).
Cut down the length (took out the flat bit at the beginning-maybe 20m)
8 the full length (the steepest gradient)
2 about 100m, still the steepest top section but my legs were fried so I cut the distance down
Jogged the FULL length for a cool down. Walked about 1/2 back to work. Just fried
Training thai tonight with mr taylor......oh dear
pm
Thai
Was very worn out.
Good job the fitness aspect wasn't so heavy today
23/08/2007
MT
2 and a bit hour session
Did 10 min on the bag to get some extra work in
3 rounds shadow boxing
4 rounds on the pads. Different work at the end of each round
Held for 4 rounds.
Sparring for the last hour
Started off doing 2 rounds, 1 attack, 1 defend round house only. 1 round counter sparring
2 rounds kicking and body shot, 2 rounds just boxing, 2 rounds full
MT
2 and a bit hour session
Did 10 min on the bag to get some extra work in
3 rounds shadow boxing
4 rounds on the pads. Different work at the end of each round
Held for 4 rounds.
Sparring for the last hour
Started off doing 2 rounds, 1 attack, 1 defend round house only. 1 round counter sparring
2 rounds kicking and body shot, 2 rounds just boxing, 2 rounds full
- Joined
- Oct 6, 2006
- Messages
- 538
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- 0
Great stuff. Have you found your conditioning increase in kickboxing from the Hill Sprints? They carried over tremendousely too boxing for me.
....kick boxing.......KICK BOXING!!!!!
*slams door on thread*
But yeah, I've noticed my fitness is a lot better then it was. I'm on a off period at the moment so my fitness has been pants for months, hence the beginning of hill sprints and longer runs. For a change I've also started doing the fast short rows.
I used to average 1 min 37 for 500....I'm like 8-9s slower now. Doh
In regards to hill sprints that you do. Do you take long rests like weight lifting or do you take minimal rest?
*slams door on thread*
But yeah, I've noticed my fitness is a lot better then it was. I'm on a off period at the moment so my fitness has been pants for months, hence the beginning of hill sprints and longer runs. For a change I've also started doing the fast short rows.
I used to average 1 min 37 for 500....I'm like 8-9s slower now. Doh
In regards to hill sprints that you do. Do you take long rests like weight lifting or do you take minimal rest?
27/08/2007
Missed lifting on friday due to being fucked and had sat and sun off to rest and move stuff into my new place.
PL
Fast row for warm up. 5 min row, 1407m covered
Zercher DL-I learned this session not to have a protein shake and breakfast
6@60
6@100
6@110
3@125-nearly brought up cereal
3@130
1@135-felt weak as a little girl. Thought I would atleast get 2 out
Negative
1@140
1@150
1@160
Static Hold to lock out
1@170
1@180
OHP
8@40
8@55
8@60
Cycled for 20 min
Then while stretching I approached a woman who had been doing lots of crap machine exercises. I suggested she tried squatting and offered to teach her. I spent the next 10 min showing her and getting her to squat. I did this for most of the time by standing right behind her and going down with her with my arms under her arm pits and groin against her arse.
I think I should have warned her...but it would fun for me atleast
Yes, she was hot
Missed lifting on friday due to being fucked and had sat and sun off to rest and move stuff into my new place.
PL
Fast row for warm up. 5 min row, 1407m covered
Zercher DL-I learned this session not to have a protein shake and breakfast
6@60
6@100
6@110
3@125-nearly brought up cereal
3@130
1@135-felt weak as a little girl. Thought I would atleast get 2 out
Negative
1@140
1@150
1@160
Static Hold to lock out
1@170
1@180
OHP
8@40
8@55
8@60
Cycled for 20 min
Then while stretching I approached a woman who had been doing lots of crap machine exercises. I suggested she tried squatting and offered to teach her. I spent the next 10 min showing her and getting her to squat. I did this for most of the time by standing right behind her and going down with her with my arms under her arm pits and groin against her arse.
I think I should have warned her...but it would fun for me atleast
Yes, she was hot
- Joined
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- Messages
- 538
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lol Muay Thai is it
With the hill sprints i just jog back to the bottom of the hill and go again. Sometimes I do som eof Ross' drills such as Pushups,burpees and shadowboxing on top of the hill e.g.
Sprint up hill
15 pushups
30 secs shadowboxing
Repeat till dead
But I find i cant do as many sprints that way.
- Joined
- Apr 12, 2005
- Messages
- 5,410
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When are you going to be on the Ultimate Fighter?
Sorry mate, I'm a thai boy. If the moneys good enough I'd consider doing MMA, but my ground work at present sucks so to distract me it'd have to pay (considering the most I've been paid for a uk based thai fight was $100 it wouldn't have to be much)
See at the moment I'm just working on the power so I sprint and walk back down :icon_chee
God help me when I start fighting again. I'm going to be dead at work all those afternoons
lol Muay Thai is it
With the hill sprints i just jog back to the bottom of the hill and go again. Sometimes I do som eof Ross' drills such as Pushups,burpees and shadowboxing on top of the hill e.g.
Sprint up hill
15 pushups
30 secs shadowboxing
Repeat till dead
But I find i cant do as many sprints that way.
See at the moment I'm just working on the power so I sprint and walk back down :icon_chee
God help me when I start fighting again. I'm going to be dead at work all those afternoons
28/08/2007
MT
30m bag work before the session started
3 rounds holding pads, 3 rounds hitting, 10s at the end of rounds 1 and 2. 10, 7, 5, 4, 3, 2, 1 both sides at the end of round 3.
Leg and body shot sparring (kyokoshin rules) for the remaining hour
MT
30m bag work before the session started
3 rounds holding pads, 3 rounds hitting, 10s at the end of rounds 1 and 2. 10, 7, 5, 4, 3, 2, 1 both sides at the end of round 3.
Leg and body shot sparring (kyokoshin rules) for the remaining hour
03/09/2007
Couldn't train on the wed or thurs, Lungs were closed up due to damp at the new place fri, sat (went for a long slow bike ride though) and sun. Getting kicked out for a week while they dry it out and access damage. Brilliant. Back to my parents place it is
MT
3 rounds shadow boxing
5 rounds pads Held for the 5
Strength work
On a side note- I managed to twinge my lower back monday morning reaching up to open the blinds at home. Ace.....my back now after thai is proper hurting
Couldn't train on the wed or thurs, Lungs were closed up due to damp at the new place fri, sat (went for a long slow bike ride though) and sun. Getting kicked out for a week while they dry it out and access damage. Brilliant. Back to my parents place it is
MT
3 rounds shadow boxing
5 rounds pads Held for the 5
Strength work
On a side note- I managed to twinge my lower back monday morning reaching up to open the blinds at home. Ace.....my back now after thai is proper hurting
04/09/2007
PL
5 min row, covered 1455m, which is getting better (especially because my lungs are fucked at the moment from the damp in the flat-constant coughing)
Incline press
8@60
5@70
5@80
3@85
2@85-went for 3, but the 2nd was harsh enough. First time done incline bp for ages so it wasn't too bad.
Weighted dips
8@bw
5@5
5@10
6@16
Weighted pull ups
5@10
3@15
3@22
2@22
4 x 150m row sprints. All within 26.7 s
PL
5 min row, covered 1455m, which is getting better (especially because my lungs are fucked at the moment from the damp in the flat-constant coughing)
Incline press
8@60
5@70
5@80
3@85
2@85-went for 3, but the 2nd was harsh enough. First time done incline bp for ages so it wasn't too bad.
Weighted dips
8@bw
5@5
5@10
6@16
Weighted pull ups
5@10
3@15
3@22
2@22
4 x 150m row sprints. All within 26.7 s
05/09/2007
2.30 pm
5 long hill sprints
3 shorter ones
Note: don't hill sprint a hour eating after sandwiches. I felt ill
19.30
Did bag work for 20 minutes because anwar was supposed to show up early and didn't. Mostly reppy kick work.
3 rounds shadow boxing
Held for a round
Single double triple round
Held
Held
Power work round
Held
3 rounds holding
3 rounds hitting. Got anwar to wear the belly pad and threw in some body shot and head kick work into the mix.
Conditioning with chris
2.30 pm
5 long hill sprints
3 shorter ones
Note: don't hill sprint a hour eating after sandwiches. I felt ill
19.30
Did bag work for 20 minutes because anwar was supposed to show up early and didn't. Mostly reppy kick work.
3 rounds shadow boxing
Held for a round
Single double triple round
Held
Held
Power work round
Held
3 rounds holding
3 rounds hitting. Got anwar to wear the belly pad and threw in some body shot and head kick work into the mix.
Conditioning with chris
09/09/2007
PL+cardio
5 min row on level 8 to warm up. Covered 1485m. Nearly at the 1:40 per 500 mark.
ZDL
6@60
6@100
4@115
[email protected]!!!Went for 3 but I couldn't get the 3rd. Fuckerd. Not good
OHP
8@40
8@50
PP
3@50
3@60
3@70
3@75
2@80-couldn't get the 3rd
Row sprints
Distance was 150m, time taken ranged from 25.9 to 26.5s (although the last one was like 27s).
Level 10
Rest was 2 min (going for power output)
PL+cardio
5 min row on level 8 to warm up. Covered 1485m. Nearly at the 1:40 per 500 mark.
ZDL
6@60
6@100
4@115
[email protected]!!!Went for 3 but I couldn't get the 3rd. Fuckerd. Not good
OHP
8@40
8@50
PP
3@50
3@60
3@70
3@75
2@80-couldn't get the 3rd
Row sprints
Distance was 150m, time taken ranged from 25.9 to 26.5s (although the last one was like 27s).
Level 10
Rest was 2 min (going for power output)
10/09/2007
MT
3 rounds shadow boxing
6 1 min on 30s off parry kick of varying incoming punches and legs and mid kicks (doubles was used for 3 and 4)
Held
Hit pads for 3 rounds
Did something that I can't remember now
Bag work
Stretch
Conditioning
on a side note-I got a new tyre from someone at work
Now all I need is 20 quid to get a 10lb sledge
MT
3 rounds shadow boxing
6 1 min on 30s off parry kick of varying incoming punches and legs and mid kicks (doubles was used for 3 and 4)
Held
Hit pads for 3 rounds
Did something that I can't remember now
Bag work
Stretch
Conditioning
on a side note-I got a new tyre from someone at work
Now all I need is 20 quid to get a 10lb sledge
11/09/2007
pm
Hill sprints
Jogged there
7 the full length. Legs were fucked from the day before and were pretty much gone from set 4
5 shorter ones. The main hill basically-greatest gradient
Staggered/jogged back
pm
MT
Last hour was sparring, the hour before was tit for tat work
pm
Hill sprints
Jogged there
7 the full length. Legs were fucked from the day before and were pretty much gone from set 4
5 shorter ones. The main hill basically-greatest gradient
Staggered/jogged back
pm
MT
Last hour was sparring, the hour before was tit for tat work
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