My strength/cardio/MT Workout LOG

[Robert D]

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

 

[SmashiusClay]

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

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.

 

[Robert D]

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.

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.

 

[Robert D]

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.

 

[Robert D]

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.

 

[Robert D]

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.

 

[Sinister]

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.

 

[Robert D]

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.

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


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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

 

[Robert D]

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.

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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.


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Friday. 20th-Jan

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


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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.

 

[Robert D]

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.

 

[Robert D]

Saturday 28th Jan.

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

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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.

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Wednesday, 1st Feb

1 hour Muay Thai
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Thursday, 2nd Feb

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

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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.

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Monday, 6th Feb.

25 mins road work with sprints and burpees.

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Tuesday, 7th of Feb

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

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

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Thursday, 9th Feb

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

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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.

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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.

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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.

 

[Robert D]

Tuesday, 14th Feb

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

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Wednesday, 15th Feb

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

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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.

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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 rows@25kgs and 2x8 bent over rows @40kgs

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

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Monday, 20th Feb

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

Incline Bench
3x10@ 40kg

DB flys
1x10 @ 17.5 kg

Squats
40 bodyweight squats
20@ 40kgs

Clean and press
1x10@ 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.


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Thursday,23rd Feb

2 hour Muay thai, 1 hour of sparring.

Sunday, 26th Feb

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

*Incline bench*
3x10@40kg

*Clean + Press*
3x10 30kg

40 push-ups.

 

[Robert D]

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=
1x10@ 50kg's
2x10@ 40kg's

2x30 pushups.

Ab work.

 

[>>JAMES<<]

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...

 

[Robert D]

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...

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.

 

[Robert D]

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
4x6@45kgs

Deadlift
8@40kgs
5@60kgs
5@75kgs
4@84kgs
3@89kgs

Upright rows
3x10@30kgs

Shoulder Shrugs
1x15@60kgs
2x15@70kgs

1 armed pull
3x8@35kg(each arm)
-------------------------------------------------------
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Thursday, 27th april

Bench
8@50kgs
5@65kgs
5@80kgs
4@85kgs
3@85kgs

Incline Bench
slight incline
10@50kgs
Steep incline
2x10@40kgs

Clean +Press
[email protected]

Tricep work
Kckbacks-3x10@6kgs-(eacharm)-Extensions-3x10@6kgs

3x20 pushups

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Tuesday,2nd May

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

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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.

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Sat, 6th may
Pull

Bent over Rows
4x6 @ 45kgs

Clean + Press
3x8 @35 kgs

Upright Rows
3x10@30kgs

Shoulder Shrugs
3x15@ 55kgs

1 armed pull
3x8@30kgs



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.

 

[Robert D]

Wednesday 10th may
Push day

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

INcline bench
slight incline=10x 50kg
Steep incline=2x8@ 40kg

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

3x20 pushups

Military Press
3x10@ 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.

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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
1x8@ 30kg.......2x8@ 35kg

Shoulder Shrugs
3x15 @ 60kg

1 Armed pulls
3x10@ 35kgs

Upright Rows
3x10 @ 30 kgs

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Saturday, 13th May

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

 

[Robert D]

Sunday. 14th May

Bench
8@45kgs
5@65kgs
5@75kgs
5@80kgs
4@80kgs

Incline Bench
Slight Incline=10@45kgs
Steep incline=2x10@45kgs

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.

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Wednesday, 17th May

Pull day

Bent-over rows
1x8@40kgs
3x7@50kgs

Clean + Press
2x8@35kgs
1x5@45kgs

Shoulder shrugs
3x15@65kgs

1 armed rows
3x10@35kgs/each arm

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


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Thursday, 18th May

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

 

[Robert D]

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
8@45kgs
6@65kgs
5@75kgs
5@80kgs

20 pushups

Incline Bench
Steep, 2x10@45kgs
Slight incline, 1x10@45kgs

Standing Military press
3x10@20kgs

20 pushups

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

Next bench day must be intense, 2x5@85kgs 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.

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

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Wednesday, 24th May
Pull day
In order

Bent over rows
1x7@40kgs
3x7@50kgs

Clean and Press
2x8@35kgs
1x5@40kgs
1x3@50kgs

Shoulder shrugs
3x15@65kgs

Upright rows
3x10@30kgs

1 armed pulls
3x10@35kgs, each hand.

maybe bikeride or run later.

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

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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
3x10@ 25kgs

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

3x25 push ups.

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

 

[Robert D]

Tuesday, 30th May
Pull Day

Bent over Rows
10@25kgs
7@45kgs May have over done the reps there, but felt good doing them.
4x7@50kgs

Shoulder Shrugs
3x16@70kgs

Upright Rows
3x10@30kgs

1 Armed pull
3x10@35kgs

Barbell Curls
3x10@20kgs

Seated Dumbell curls
3x10@10kgs 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.

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Wednesday, 31st May

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

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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
1x10@30kgs
1x5@40kgs
1x5@45kgs
1x4@50kgs

Bench
1x15@30kgs
1x10@50kgs
1x8@59kgs
1x6@65kgs
1x5@70kgs

Incline bench
Slight incline-1x10@40kgs
Steep incline-2x10@35kgs

20 push ups

Standing military press
3x10@25kgs

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

20 push ups