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My strength/cardio/MT Workout LOG

Discussion in 'Training Logs' started by Robert D, Jan 11, 2006.

  1. Robert D

    Robert D Amateur Fighter

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    Wednesday, 11th January, 2006
    Home workout.
    My weight=175lbs/12.5 stone.

    Exercise.......On The Bar.....Reps,,,,......Difficulty
    BB Curls ..............25KG ..............3x10 ................Hard
    Upright Rows......25KG...............3x10..................easy
    Clean+Press.........25KG ..............3x10..............Medium
    Bent over Rows.....30KG ..........3x10...............Easy
    1 armed rows#.....20KGs...........3x10..............Medium

    Deadlift ...........30KG.............1x10...........Easy
    ........................45KGs.............1x8..........Easy
    .........................65KGs..........1x6,1x4..... Medium

    Knuckle Press-ups................40....................Medium
    Ab Work.............................7 mins................medium
     
  2. SmashiusClay

    SmashiusClay Avatar of Cyttorak

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    Just a suggestion, although one in which I'm backed up by the advice of a lot of people, but you should really be doing your core compound lift first in the workout. So in this case you ought to be doing deadlift first and if anything your isolation exercise should be last of all so kick the curls to the end of the list. Oh and you should probably chuck in some grip and ab work at the end.
     
  3. Robert D

    Robert D Amateur Fighter

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    What is Grip work??

    Thanks for the advice.Compound movements to begin the workout, sounds good.

    Edit..Oh i see, grip work include's those handheld grip strengtheners.
     
  4. Robert D

    Robert D Amateur Fighter

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    22minute run=2.5 miles

    35 burpee's

    40 pushups

    7 minutes of Ab work.


    That jog was the toughest thing i've done this year, i quit for a second ,half way through then realised i was being a pussy and kept going.
    I put the awful Cardio down to the fact i had the flu over Christmas and with all the lovely food i was eating it caused my cardio condition to reach all time lows.
    Just gotta do better next time.
     
  5. Robert D

    Robert D Amateur Fighter

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    Friday the 13th of January :icon_twis

    First day back at Muay Thai for about a month.
    45 minute Class, worked on front kicks mainly...Must have done over 80 push ups and the instructor worked us hard today.

    Saturday 14, Jan

    Legs were aching from doing so many front kick's, felt lazy so did very little all day.


    Sunday 15, Jan

    25-30 minute jog, about 3 miles.
    30 burpee's
    10 minutes on abs, all kinds of exercise's, eg, Twist's, crunch's, sit-ups, half sit-ups, leg raise's.
    3x15 push ups.
     
  6. Robert D

    Robert D Amateur Fighter

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    Exercise..........On The Bar...Reps.......Difficulty

    Bench Press.......20kgs...........1x20...........Easy
    .......................35kgs...........1x12............Easy
    .......................45kgs............1x10...........Easy
    .......................55kgs............2x5............medium

    Incline BP.........30kgs............3x10..........medium

    Clean+Press.....30kgs............3x10..........medium


    Tricep extensions and some dumbell work..5 KG dumbells.
     
  7. Sinister

    Sinister Doctor of Doom Staff Member Senior Moderator

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    Super - Good to see you with a log. Always nice to see Boxing forum regs down here in the training parts. Keep up the good work.
     
  8. Robert D

    Robert D Amateur Fighter

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    Thanx Kabuki, Good luck with your goal's to and i hope everything goe's well with your Boxing. :wink:

    -----------------------


    Targets

    75 consecutive push-ups...No rest

    90kg squats x 5reps..comfortably...120 kg deadlift x 5reps.

    5 mile jog under 37mins approx.i'm slow


    ------------------------

    Tuesday, 17th January

    *25minute jog + 40 burpees + 30 tuck jumps.*

    15x V-ups, 15x ab rollouts, 15x crunch's.....Was going to do these x3 after my run but my upper ab's are acheing and need some rest.


    Muay Thai Class........40 minutes, worked on switch kicking and left roundhouse kick.
    Instructor wants to talk about me joining the advanced class, on thursday, it means i'll have to pay out another 40
     
  9. Robert D

    Robert D Amateur Fighter

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    Exercise.........On The Bar..........Reps.......difficulty

    Deadlift..............30kgs...................x12................Easy
    .........................45kgs...................x10................Easy
    ........................55kgs....................x8..................Medium
    ........................65kgs....................x6..................Medium
    ........................85kgs...................x4..............Medium/Hard

    Upright Row........25kgs................3x10...................Easy

    BB Curls.............25kgs................3x10...................Hard

    Bent Over Rows/..35kgs...............3x10....................Easy

    1/hand rows........20kgs.........3x10/each hand.........Medium


    AB's

    50 russian twist's, 50 crunche's, 2x20 V-situp's, 25 ab roll outs, 2x 1:30 min plank, 50 cycle situps.

    --------------------------------------------------------

    Thursday, 19th-Jan

    Mauy Thai Class, more front kicks,stretching, some punch out drills to finish.

    AB's
    50 1 leg rest sit ups, 40 crunch's, 45 second side plank(eachside), 20 sit ups, 50 cycle sit ups.


    --------------------------------------------------------

    Friday. 20th-Jan

    Mauy Thai Class...1 hour, woked on combinations, and 5 minutes of sparring at the end.


    ---------------------------------------------------------

    monday, 23rd- Jan

    OK so i've been a lazy bones since friday night, and really dont want to get my ass out on the road to jog. Its just too damn cold.
    I've been working the ab's some, and letting my shoulders recover after Friday nights Mauy thai session, in which i was throwing loads of powershots on the heavybag (well, what i'd call power shots).

    30 minutes of road work
    about a 2 mile jog
    15 burpees.........]
    15 squat thrusts..> x 3
    15 tuck jumps.....]


    Exercise.........On The Bar..........Reps.......difficulty

    Deadlift............50kg...................x10.................easy
    ......................70kg...................x8..................medium
    ......................80kg...................x6..................hard
    ......................90kg...................x4..................hard

    Shoulder shrugs/50kg................3x15.................medium

    bent over rows../35kg.................3x11................medium

    Upright Rows..../25kgs...............3x10.................easy

    Mt tommorrow, dont want to push too hard on the weights.a couple of hours after that work out i have small pain in my lower back..Probably from deadlift.
     
  10. Robert D

    Robert D Amateur Fighter

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    Tuesday 24th January

    Muay Thai, worked on clinch and knee's, then some pad work.


    Friday, 27th january

    Muay Thai 45 minutes, worked on knees, and more knees.
     
  11. Robert D

    Robert D Amateur Fighter

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    Saturday 28th Jan.

    30 minutes of roadwork, burpees, tuck jumps, pushups.

    ---------------------------------------------------------

    Sunday, 29th January

    Weights, Pull day.

    Deadlift up to 80kg's, 10,8,6,4
    35kgs on Bent over row.3x10
    20 kgs 1 armed rows.3x10/eacharm.
    25kgs upright rows..3x10
    60kgs shoulder shrugs,3x15.

    30 mins of road work.

    ----------------------------------------------------------------------

    Wednesday, 1st Feb

    1 hour Muay Thai
    ---------------------------------------------------------------

    Thursday, 2nd Feb

    2 Hour Muay thai,Worked on Roundhouse to head, and drills for Cardio.

    -----------------------------------------------------------------------------

    Sunday, 5th Feb

    30 minutes of road work, 75 burpee's, {working up to 100 without pause),50 pushups.
    Then 4x3 minute rounds on standing punch bag, worked on right roundhouse to body and switch-left roundhouse kick to body.

    ------------------------------------------------------------------------------

    Monday, 6th Feb.

    25 mins road work with sprints and burpees.

    ------------------------------------------------------------------------------

    Tuesday, 7th of Feb

    1 HOur of Muay Thai, Worked on body punching and did 10 mins of sparring, boxing only.

    ---------------------------------------------------------------------------------

    Wednesday, 8th Feb
    1 hour of Muay Thai. worked on leg kicks, some combo work at the end.

    ----------------------------------------------------------------------------------

    Thursday, 9th Feb

    2 hours of Muay thai, Did some circuit training, leg kicks again, some combination work.

    -----------------------------------------------------------------------------------

    Friday, 10th

    Rest Day, my groin muscle's are acheing from all the kicking and the outside of my thigh is hurting from all the times i got kicked...Intend to do a push and pull day before going back to Muay thai on Monday or tuesday.

    -----------------------------------------------------------------------------------

    Saturday, 11th Feb

    Pull Day/Deadlift

    Deadlift....1x10=30kg....1x8=45kg.....1x6=60kg......1x4=80kg
    Shoulder Shrugs....65kgs=3x15
    1 armed Row's....25kgs=3x10/each hand
    Bent Over Rows....35kgs.....3x10
    Upright Rows....30kgs=3x10

    So i had'nt done any weights for about 2 months before January 15th, and i was very weak due to having the Flu over the holidays, Now i intend to work My deadlift up to 120kgsx3.
    Upright Rows will stay at 30, shoulder shrugs at 65kgs(i may up the reps) bent over rows i will work up to 45kgs and my 1 armed rows will stay at 25 kgs.
    i give myself until the end of march/6 weeks to reach those numbers and in 10 weeks i intend to be doing them easily.

    -----------------------------------------------------------------------------------------

    Monday, 13th Feb

    Pushday/Bench

    Bench Press....1x16=30kgs.....1x8=45kgs....1x8=55kgs....1x5=64kgs
    Incline Bench....1x10=30kgs......2x8=40kgs
    DB bench Fly's....3x10=17.50kgs/35kgs
    Clean + press....3x10=30kgs
    50 Push-ups.
     
  12. Robert D

    Robert D Amateur Fighter

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    Tuesday, 14th Feb

    Muay Thai, 1 hour.....worked on knee and elbow combinations.

    ---------------------------------------------------------------

    Wednesday, 15th Feb

    Muay thai 1 hour......Worked on combinations and pushkick's.

    -----------------------------------------------------------------

    Thursday, 16th Feb

    Muay thai 2 hour lesson....Worked on head kick's and setting up the head kick.
    At the end i sparred with a kid who has a fight in March, he's about 14-15yrs old and he completely picked me apart, countered everything i threw at him.

    -------------------------------------------------------------------------

    Well i've had an awful weekend for lifting, i just could not do the pull day due to a sore lower back.
    Saturday, 18th Feb
    i managed 3x10 upright [email protected] and 2x8 bent over rows @40kgs

    I'm gonna give the pull days a miss for 2 weeks just so that i can recover.

    --------------------------------------------------------------------------------

    Monday, 20th Feb

    Bench
    15x 25kg
    10x 40kg
    6x60kg
    5x70kg
    3x78kg

    Incline Bench
    [email protected] 40kg

    DB flys
    1x10 @ 17.5 kg

    Squats
    40 bodyweight squats
    [email protected] 40kgs

    Clean and press
    [email protected] 30kgs

    30 pushups.

    This has just been an awful few days for lifting, i have a bad back from saturday, DB fly's feel uncomfortable on shoulders, clean and press is uncomfortable on my back.

    Happy with my Bench though, and i intend to get that up to 3reps of 100kgs by the end of march-mid april.


    ---------------------------------------------------------------------------------------------

    Thursday,23rd Feb

    2 hour Muay thai, 1 hour of sparring.

    Sunday, 26th Feb

    *Bench*
    10x40kg
    8x55kg
    5x65kg
    5x75kg
    3x80kg

    *Incline bench*
    [email protected]

    *Clean + Press*
    3x10 30kg

    40 push-ups.
     
  13. Robert D

    Robert D Amateur Fighter

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    Wednesday, 1st March

    25 min Jog, couple of sprints.

    1 hour Muay Thai.


    Thursday, 2nd March

    2 hour Muay thai

    ---------------------------------------------

    Sunday, 5th March

    Bench=
    15x 30kg's
    10x 50kg's
    6x 65kg's
    4x 74kg's

    Incline Bench=
    [email protected] 50kg's
    [email protected] 40kg's

    2x30 pushups.

    Ab work.
     
  14. Where do you train Muay Thai mate? I trained for over a year at Rob Locks Academy in Stourbridge but quit a couple months ago cause it was gettin shite. I was thinking of joining www.asbba.co.uk cause it's not far from me but they only do kickboxing...
     
  15. Robert D

    Robert D Amateur Fighter

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    Where do you live??...Stourbridge/Halesowen area??

    Well i know of a muay thai place in Quinten, also one in kings Norton, and i go to K-Star in the City Center.
     
  16. Robert D

    Robert D Amateur Fighter

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    Well i might aswell start this Log up again.
    Been keeping up a similar intensity on the weights but took a 3 week break from Muay thai in april.... put on about 5 KGs.
    When returning to Muay thai about 10 days ago i noticed my punches were considerably slower and my leg flexibility was shite...But thats what you get for taking a break from martial arts training and doing weights instead, did'nt do much jogging either.


    I write my workouts down on a notepad.

    Tues, 25th April
    Pull

    Bent over rows
    [email protected]

    Deadlift
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    Upright rows
    [email protected]

    Shoulder Shrugs
    [email protected]
    [email protected]

    1 armed pull
    [email protected](each arm)
    -------------------------------------------------------
    ----------------------------

    Thursday, 27th april

    Bench
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    Incline Bench
    slight incline
    [email protected]
    Steep incline
    [email protected]

    Clean +Press
    [email protected]

    Tricep work
    [email protected](eacharm)[email protected]

    3x20 pushups

    ---------------------------------------

    Tuesday,2nd May

    Muay thai 1 hour..Easy day...roundhouse kicks.

    ----------------------------

    Thursday. 4th may

    1 hour Muay thai.....Had a full 20 mins of sparring 1 on 1 with a guy very similar to me in hieght and experience, he seemed to beat me with the punching and i had him with Kicks and clinchwork.

    --------------------------------------------

    Sat, 6th may
    Pull

    Bent over Rows
    4x6 @ 45kgs

    Clean + Press
    3x8 @35 kgs

    Upright Rows
    [email protected]

    Shoulder Shrugs
    [email protected] 55kgs

    1 armed pull
    [email protected]



    Monday 8th may

    25 minute Jog, Just to get a sweat on.

    1 hour Muay thai, leg kicks inside and outside, setting them up in combos, sparring.





    Very nice to be back at muay thai, i'll never take a break again, not until i get the red band, because the amount i declined in terms of hand speed and movement is shocking, just from taking a 3 weak break and only doing weights...Will still do weights but not too heavy and only to supplement the muay thai.

    Almost blew my back out about a weak ago on deadlift, i only had to do one with improper technique and my back gave out...Feels great again now but i'm terrified of doing deadlifts again..I was on 80kgs, an amount i have done many times before but because i tried to do it explosively my form was crap and i wont be doing any deadlifts over 70kgs for a while, if any at all....It really sucks though because i like doing heavy shoulder shrug and i have to deadlift the weight off the floor to get into position, but now i'm worried about blowing my back out.
     
  17. Robert D

    Robert D Amateur Fighter

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    Wednesday 10th may
    Push day

    Bench
    10x 30 kg
    7x 50kg
    5x 65kg
    5x 75kg
    3x 80kg

    INcline bench
    slight incline=10x 50kg
    Steep [email protected] 40kg

    Lateral raises and side raises with a 5kg dumbell...3x10,each.

    3x20 pushups

    Military Press
    [email protected] 20 kgs

    I went pretty light in that afternoon workout as i was going to Muay thia later on.

    I hour Muay thaiLoads of clinch work, clinch escapes and plenty of stretching.

    ------------------------------------------------------------------------------------------------


    Friday, 12th May
    Pull

    Bentover Rows
    1x7 @ 40kgs
    3x7 @ 50kgs..........Tried a new grip, palms facing away, i hear this is the proper way of doing it and straight away it feels easier.

    Clean + Press
    [email protected] [email protected] 35kg

    Shoulder Shrugs
    3x15 @ 60kg

    1 Armed pulls
    [email protected] 35kgs

    Upright Rows
    3x10 @ 30 kgs

    ---------------------------------------------

    Saturday, 13th May

    Muay Thai Grading, pretty easy, had to do Wai Kru, and show my technique in all the moves i have learnt.
     
  18. Robert D

    Robert D Amateur Fighter

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    Sunday. 14th May

    Bench
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    Incline Bench
    Slight [email protected]
    Steep [email protected]

    Dumbell Military press
    15kg dumbellsx2x10
    10kg DB'sx1x10

    3x20 puxhups

    Pretty easy day of lifting, did'nt have the energy to do loads so left it there.

    ----------------------------------------

    Monday, 15th May

    1 Hour Muay Thai......Left front kick and Right roundhouse combo, worked on composure.

    --------------------------------

    Tuesday, 16th May

    1 Hour Muay thai......Same as the day before, front kicks and roundhouse kicks, stay composed always come back to guard.

    -------------------------------------


    Wednesday, 17th May

    Pull day

    Bent-over rows
    [email protected]
    [email protected]

    Clean + Press
    [email protected]
    [email protected]

    Shoulder shrugs
    [email protected]

    1 armed rows
    [email protected]/each arm

    Dumbells, Lateral and front raises...5kgs, 3x12, each arm.


    -------------------------------------------------

    Thursday, 18th May

    2 hours Muay Thai, Loads of clinch work, 100's of knees....Good cardio session.
     
  19. Robert D

    Robert D Amateur Fighter

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    Been very lazy over the weekend, hav'nt done much working out at all, just a couple of hours of cycling, i really need to get some running and cardio work done over the weekends from now on.

    Monday, 22nd May
    PUSH DAY

    Ate some chocolate and it messed with my energy levels..lol..so was feeling lazy during the Bench press.
    4:30-5:15pm

    20 pushups

    Bench
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    20 pushups

    Incline Bench
    Steep, [email protected]
    Slight incline, [email protected]

    Standing Military press
    [email protected]

    20 pushups

    Dumbells, Lateral and frontal raises, 5kgs DB, 3x10 each.

    Next bench day must be intense, [email protected] on bench and i'll add another exercise.


    1 Hour Muay Thai.8-9pm
    Worked on Low kicks, inside and outside of thigh, really getting the hang of these now, putting people off balance with ease and kiking their legs just as they put weight on it.Timing and technique.

    ------------------------
    Tuesday, 23rd May
    1 Hour muay thai, Same as day before, setting up kick's, leg kicks.

    -------------------------
    Wednesday, 24th May
    Pull day
    In order

    Bent over rows
    [email protected]
    [email protected]

    Clean and Press
    [email protected]
    [email protected]
    [email protected]

    Shoulder shrugs
    [email protected]

    Upright rows
    [email protected]

    1 armed pulls
    [email protected], each hand.

    maybe bikeride or run later.

    -----------------------------------------

    Thursday, 25th May
    2 hours Muay thai, worked on all kinds of stuff, quite an easy day due to the hot weather.

    -----------------------------------------

    Sunday, 28th May
    Push day

    Bench
    7x 50kgs
    5x 65kgs
    5x 75kgs
    5x 80kgs
    5x 80kgs
    7x 80kgs

    INcline bench
    Slight incline-10x 50kgs
    Steep incline-2x10x 45kgs

    Standing Military press
    [email protected] 25kgs

    Dumbell Tricep work, kickback and extensions, 5 kgs DB.

    3x25 push ups.

    --------------------------------
     
  20. Robert D

    Robert D Amateur Fighter

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    Tuesday, 30th May
    Pull Day

    Bent over Rows
    [email protected]
    [email protected] May have over done the reps there, but felt good doing them.
    [email protected]

    Shoulder Shrugs
    [email protected]

    Upright Rows
    [email protected]

    1 Armed pull
    [email protected]

    Barbell Curls
    [email protected]

    Seated Dumbell curls
    [email protected] each hand.

    Though i would give my Biceps some attention as i have not worked them in soo long.
    Still giving the deadlift a break, i have no injuries but i do not want to tempt fate.

    --------------------------------------------

    Wednesday, 31st May

    Muay Thai, 1 hour, Lots of knees, and pad work, no sparring...Good cardio session.

    --------------------------------------------

    Thursday, 1st June

    2 hours Muay Thai....Worked on circular knee, and following a kick with a hop and circular knee to a close opponent, Got some good sparring in againt guys who are more experienced than me....Good session.

    ---------------------------------------------

    Saturday, 3rd June
    Push day
    Decided to go Light today.

    20 Push ups

    Clean and press
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    Bench
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    Incline bench
    Slight [email protected]
    Steep [email protected]

    20 push ups

    Standing military press
    [email protected]

    Lateral and frontal raises....7kgs dumbell..nice

    20 push ups
     

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