Turbo Charged Cardio

[Reakt]

11/11

AM: skipped the 400m sprints, gonna back off for a few days

PM: 6:00- 7:15 Doce Pares Eskrima - started a new class, never trained in this before looked interesting, i think i'll stick with this.

 

[Reakt]

12/11 - still feeling tiered, taking it easy today

AM
Lifting ~ 70%

Thickbar dumbell snatch - 2x3 x 27.5
Deadlift - 3x3 - 110kg
Pistols - 2x3 x 10kg
Bench - 3x5 x 82.5kg
Weighted Chins - 1x 3 x 10kg 1x3 x 20kg, 1x3 x 30kg
Full Contact Twist - 2x5 x 20
Upright Neider Press - 1x5 x 20, 1x5 x 25
Rotator cuff - some L-flys

Bagwork - Bas Rutten boxing CD on my 100kg heavy bag - 4x2min rounds

PM:
2:30 - 4:00 - Eskrima
5:30 - Swimming 10x50m laps of non stop freestyle.

 

[Reakt]

checked my bodyfat % again, now 12.3% i've been letting my diet slip a little but not that bad, fuck my body!

 

[RedmanWrestler]

Good job on quitting smoking, myself i'm in a similar position. I stopped smoking both of those nasty habits and letting up on the alcohol. I'm tryin to lose some weight and get into fighting shape for a wrestling competition coming up. Well brother keep up the good work, and keep on keeping on, peace.

 

[Reakt]

thanks bro

14/11-

AM: Guerilla Cardio, still lovin this shit, gotta love that burning in your lungs.

PM:
7 - 8pm Boxing - pads and sparring
8 - 9pm Muay Thai - sparring drills

 

[Reakt]

15/11

AM:

5km run - 18:52 fuck yeah!!! im gonna try get 18mins

PM:

6 - 8pm Muay Thai - bag work, sparring

 

[Reakt]

16/11

AM: Man I couldn't be fucked doing GC this morning i'll have to kill the 400m intervals on friday

 

[Reakt]

16/11

PM: Bored of that shitty speed/dynamic workout and short on time i decided to improvise, i'll do my best to recall

with an approx. 55-60kg sandbag:

Sandbag Clean and throw 3x3
Sandbag shouldering 4x6 (alternating shoulders)

complex training:

sandbag floor press 2x8 + clap pushups 2x5
sanbag zercher squats 2x8 + tuckjumps 2x8
sandbag rows 2x8 + plyo chins 2x3

core work:

ab wheel on knees x10
arms extended plank hold 20 seconds
superman holds 30 seconds
v-ups x12

repeated 3 times

Finisher:

100 12lb sledgehammer swings in 2:30
tabata burpees - avg 8-9 per interval - havn't done this for a few weeks, more grueling than the sprints, but the sprints are more intense and make my lungs burn.

i got Infinite Intensity the other week i've nearly finished reading it, for anyone whose got it you can see where i drew my inspiration from, i cant wait to start that sample routine.

 

[Reakt]

17/11

AM:
2 mile run (3.2km) 1st mile: 5:53, 2miles: 11:47
Wow I never thought i'd break the 6 minute mile. Im fucking cheering!

PM:
4:30 - 5:00pm- shadow boxing, isometric and heavybag drills
5:00 - 6:00pm- boxing, sparring, good shit!

 

[Reakt]

18/11

AM:
6x400m sprints with 1 min rest

PM:
6:00 - 9:00pm Eskrima

 

[Reakt]

19/11

AM:
Weights: Basically the same as wednesday but with overhead squats, dragon flags and 4x2min bas rutten boxing cd

PM: 5pm-9pm Eskrima Seminar with Grandmaster Ciriaco Cacoy Canete

 

[Reakt]

20/11

AM: 6x50m swim, 2km run

PM: 1pm - 5pm Eskrima Seminar with Grandmaster Ciriaco Cacoy Canete

 

[Reakt]

21/11

AM: GC

PM:
6:00 - 7pm Shadow boxing, isometric punch drills, Heavybag work punch, kicks, elbow, knees
7 - 8pm, Boxing, pad work, sparring
8pm-9pm Muay thai padwork sparring, hobbling around at the end of the night with a swollen achillies tendon.

 

[Reakt]

22/11
im fucking spewing i've fucked my achillies tendon some how this fuckes my routine up completely, not happy.