Turbo Charged Cardio

[Reakt]

I quit smoking in either Feburary or March this year, i've also quit drugs and drastically cut down on alcohol this year, i have now finally got my fitness up and bodyfat down to reasonable levels as of last week, despite many setbacks.

Unfortuantly i've just had a 1 week break and stupidly stuffed my fucking face all week so as of Monday im gonna kick my ass back into high gear. My main goals for the next month (November) are to get my bodyfat down to 8% and get my fitness up to a crazy level, which i'll test with my 5km run. Skill training will come second and strength third for now.

Bodyfat as of 21/10/05 : 10.5% ill test this again tomorrow to see how much i gained in the last week

5km time as of 19/10/05 : 20:20

Routine:

Every morning before cardio i'll warmup with a quick routine from Pavel's Superjoints followed by a quick calisthenics circuit and some light stretching, and before both HIIT sprint sessions ill also do some additional balance and SAQ drills.


Monday:-

4:45am : Warmup, drills then 5 x 30-40m Hillsprints, 10x 100m sprints windsprint style. this will change to Guerrilla Cardio as soon as i get an MP3 player.
EDIT: got my MP3 player so Guerilla Cardio now.

7pm - 8pm : Boxing
8pm - 9pm : Muay Thai

Tuesday:-

4:45am : Warmup then 5km run for time.

6pm - 8pm : Muay Thai

Wednesday:-

EDIT: 5:15 am : Guerilla cardio

PM: explosive/speed/light plyo lifting followed by Sledghammer Swings 4 x 2min w/ 1min rest with 10-20 burpees between rounds

Thursday:-

4:45am : Warmup, then 7.5km run

5pm - 6pm : Boxing
6pm - 7pm : Muay Thai

Friday:-

4:45am : Warmup, drills, then 4-6 x 400m sprints with 1min rest

6pm - 7pm : Shoot boxing
7pm - 8pm : Boxing

Saturday:-

AM or PM : Medium to Heavy lifting followed by 4 x 2min Bas Rutten boxing or MT cd with 10 to 20 burpees between rounds

PM : Swiming, either Fartlek style or fast freestyle one lap then medium - slow breaststroke back, havn't decided this yet, ill see how i feel.

Sunday : rest

Ok drinking tonight, tomorrow rest, sunday i'll do some laps in the pool then monday i'll kick this off full force.

 

[Reakt]

Fuck rest! Measured my bodyfat this morining and its now at 12%!

I bought an MP3 player today and just got back from a GC sprint session, hard shit but i don't think that doing sprints are any harder than doing burpees this way. Still i love this so i've added another CG session on Wednesday.

 

[Reakt]

That would be right, its raining today and the closest olympic sized pool to me is an outdoor pool. Fuck it. Swam 8x50m breaststroke (easy) one length and freestyle (fast) back, just takin it easy.

 

[Reakt]

31/10- Damn only 5 hrs sleep,

AM:
5am - 5:45, quick warmup: rolled joints over, calisthenics circuit, light jogging, streatching some SAQ drills. then time for Guerrliia Cardio, my lungs were burning, i love this shit.

PM:
6:30pm -7:00 practicing kicks on the bag
7:00 - 8:00 - Boxing, pads with a partner, sparring drills then 4x2mins of actual sparring.
8:00 - 9:00 - Kickboxing, - one on one pad session with instructor, working technique.

 

[Reakt]

1/11- Fuck! only 3hrs sleep

AM:
4:30am - 5km run in 21:00, couldn't really go hard as it was pitch black and half of the time i couldnt even see the surface i was running on (i try not to run on the footpaths or road), so it felt too easy.

PM:
6:00pm - 7:00 - Muay Thai, padwork with a partner
7:00 - 8:00 - A few rounds of sparring drills then some kickboxing sparring and some boxing sparring.

 

[Duncon76]

Any Sandbag work?

 

[Reakt]

Just some sandbag clean and throws right now. In 4-5 weeks im going to start a more strength orientated routine and i'll do a few of the sanbag GPP routines out of Ross's "Ulitmate training for the ulitamate warrior" as finishers to my weights workouts.

 

[Reakt]

Wednesday 2/11 - got a nice 6hrs sleep last night tho I didnt feel like getting out of bed this morning...

AM

5:10am - Guerilla cardio, phew this is good shit, ate alot of food/carbs today, i felt high, i was fucking charging all day.

 

[Reakt]

I've been inspired by Polynikes crazy cardio thread, i've set myself a challenge for Saturday 26/11. The closest pool to me is probly between 6-8kms away from my house, im planning to run to the pool, swim 15 laps (750m) then run back and try to complete the Bas Rutten, all round workout CD, which is 30mins of shadow boxing and calisthenics.

 

[Reakt]

Wednesday 2/11 -

PM
Dynamic/explosive day:

light warm up

Sandbag Clean and Throw - 3x3 x 45-50kg
explosive box squats - 6x2 x 60kg
Box jumps - 1x5 x 5, 1x5 x 8kg
Speed bench - 5x3 x 52.5kg
clap pushups - 2x5
Speed Dumbell row - 5x3 x 22.5kg
Plyo Pullups - 2x3
Speed/ explosive broomstick twists - 10,5,4,3,2,2,1,1,1
Medicine ball twisting throws - 3x3 x 8kg

Plate pinch times holds - 2 10kg's - 30 seconds, 2 10's + a 5kg plate hanging off x 10s
Dragonflags - 2x8 with 5kg dumbell between my thighs
Saxon side bends - 2x5 x 10kg
Reverse hypers 1x8 x 12kg, 1x8 x 17.5kg

Sledge hammer swings - 4 x 2min rounds with 1 min rest, first 2 rounds with 12lb last 2 rounds with 10lb. + 10 full burpees with tuckjump, between rounds.

 

[Reakt]

3/11 - 4.5 hrs sleep

AM:

4:45am - 7.5km run in 38:50, this distance sucks, HIIT kills this for cardio.

PM:

4:30pm - 5:00 - kicking the bag
5:00 - 6:00 - Boxing, worked pads, bobs and weaves, then a little sparring.
6:00 - 7:00 - Muay Thai, worked the bag

 

[Reakt]

4/11 - 6hrs sleep

AM:
4:45am - warmup, drills, 4x400m sprints 1 min rest, would've done 1 more but i needed to take a shit.

PM:
3 mins skipping, yeh thats right the instructor didn't show up for class, damn I might find another gym for fridays.

 

[Diligent]

Keep up the good work, bro! And get some more sleep for goodness sake!

 

[Reakt]

Thanks.

5/11- finally i got a good nights sleep, 10hrs or so

Man my legs are thrashed from all this running

AM
Lifting ~ 70%

Thickbar dumbell snatch - 2x3 x 27.5, 1x3 x 30 - felt a sharp pain in my right rear delt thats been bugging me since Thursday
Deadlift - 1x6 x 100, 3x3 x 120
Pistols - 2x3 x 10 - damn these were a struggle, legs definantly thrashed
Bench - 1x5 x 80, 2x5 x 87.5
Weighted Chins - 1x 3 x 10kg 1x3 x 20kg, 1x3 x 30kg
Full Contact Twist - 1x5 x 15, 1x5 x 20, 1x5 x 30
Upright Neider Press - 1x5 x 20, 1x5 x 25
Partial abwheel rollouts - 2x5
Weighted bridges - 10 x 10kg, 10 x 20kg
COC 1x5 #1, 2 x #2 negitves, 2x #1 overcrushes - im about 2mm from closing the #2 with my right hand
Rotator cuff - some L-flys and cuban presses

Bagwork - Bas Rutten boxing CD on my 100kg heavy bag - 4x2min rounds with 10 burpees between each round.

 

[Reakt]

5/11

PM

Swimming 10x50m fast freestyle up and medium breaststroke back. I hate swimming, i feel like im drowning, i even choked on water at the end of my last lap.

 

[Reakt]

7/11

AM:
GC- got a hell of alot of dust in my lungs while i was digging dirt in my uncles garden, this felt fucked proceeded to cough my lungs up for a while after the session.

PM:
Boxing
Muay Thai - cant even remember what i did

 

[Reakt]

8/11
AM:
Ran 5km in 19:54

PM: Muay Thai - pads and sparring

 

[Reakt]

9/11
AM: GC - felt easier than Monday

 

[Reakt]

9/11

Summers kicked in hard here! humid as all fuck

PM
Dynamic/explosive day:

light warm up

Sandbag Clean and Throw - 3x3 x 45-50kg
explosive box squats - 6x2 x 60kg
Box jumps - 1x5 x 5, 1x5 x 10kg
Speed bench - 5x3 x 52.5kg
clap pushups - 2x5
Speed Dumbell row - 5x3 x 22.5kg
Plyo Pullups - 2x3
Speed/ explosive broomstick twists - 10,5,4,3,2,2,1,1,1
Medicine ball twisting throws - 3x3 x 8kg

Plate pinch times holds - 2 10kg's - 30 seconds, 2 10's
Dragonflags - 2x5 with 7.5kg dumbell between my thighs
Saxon side bends - 2x5 x 10kg
Reverse hypers 2x8 x 17.5kg

Sledge hammer swings - 3 x 2min rounds with 1 min rest, first 2 rounds with 12lb last round with 10lb. + 10 full burpees with tuckjump, between rounds. Couldn't do a 4th round this humiditys killing me.

 

[Reakt]

10/11

AM: 7.5 km run

PM: Couldn't be fucked going to boxing/MT i'll take a rest