B's Energy Log!!! (Strength) - Page 6

DrBdan · 10-10-2008, 04:24 PM

Friday Oct 10, 2008

Cardio!

- 5 minutes on the treadmill for warm-up
- 15 minutes of intervals on the stairclimber (1 minute on, 1 minute off)
- 5 minutes of intervals on the stairclimber (20 seconds on, 20 seconds off)

The stairclimber doesn't let you set the length of intervals, it just divides your time into 15 equal intervals. I would like to do something like 40 seconds fast, 20 seconds slow but I can't so I'll make do. I think next I'll do two 10 minute sets, which would make the intervals 40 seconds. Like last time my legs burned more than my lungs did which is probably good because it's a lot easier to push through my legs burning than it is to push through being completely out of breath and wanting to puke.

- Jump squats: 3x10 just for a little extra work

Some light stretching to cooldown.

DrBdan · 10-14-2008, 11:06 PM

Damn Conservatives just won another minority gov't, blah. At least NDP picked up a bunch more seats

Tuesday Oct 14, 2008

Muay Thai

Did some light skipping and stretching before class. Usual warmup: skipping, running, push-ups, crunches, leg raises etc.

Class focused on moving in and out. For example, step in jab/cross/uppercut/hook, step out. jab/cross, step to side, cross Funny how I commented last week that I noticed my footwork could use some work and then we work on it tonight. That's good as it makes me think there's some method to the madness

Worked a bit on the clinch. Pushing, pulling and throwing with only one hand in. I wish we had spent more time on this but oh well.

Added in some kick combos and a bit of defense, then mixed everything together to finish off the class.

Did some light stretching after class and then came home to watch the damn Tories win another minority gov't.

DrBdan · 10-15-2008, 04:16 PM

Wednesday Oct 15, 2008

Light day

- 5 minutes on the treadmill + dynamic stretching

- chins: 3/5/7/3/2 (20 total, wanted to do 5 for the last set but didn't make it so did 3/2)

- Static Dumbbell holds (80 lb): 30/30/25/30 seconds
- Push-ups: 4x10

- Front Squats (working on form)
bit more dynamic stretching
bw x8
45x6
65x5
95x5
95x5
95x5

- shoulder raises/press: using a 25 lb plate: 8 front raises then 8 presses. 3 sets

- Shoulder Dislocations: 4x10
- wrist stretching

Done.

DrBdan · 10-17-2008, 11:55 AM

Thursday Oct 16, 2008

Muay Thai

Didn't have time to do all my usual stretching before class but it didn't seem to affect me as much as it did on Tuesday. Warmup: skipping, jogging, crunches, leg raises, plank, side-planks, Then we did an exercise where we had to sit on our butts, bend one leg under you and then stand-up without using your hands. Did two rounds of that (one slow, one fast). Then Gui had us break into two circles and we passed thai pads around the circle while gonig up and down, sprawling and doing high knees on the spot. Started easy but eventually 4 pads were going around the circle of 7 people so it was pretty fast. Finished with the wishbone stretch.

Gui laid out a bunch of combos to start. Covered punches, swing kicks and teeps. Did a few rounds each, then he introduced a couple more combos and we did a few more rounds.

After that he introduced three new combos focusing on elbows and knees. One of the combos included walking punches which were kinda funny. I felt like a robot or something. Few rounds of that then a few short, fast-paced rounds of everything.

Overall the class was pretty fast paced and I felt good. Punches felt solid, throwing my hooks with palm-down feels natural now. Gui told me I should throw my hand down when doing a swing kick to help with power and balanace (e.g. throw down right hand for right kick). Tried that and it definitely helped my left kick, which is slowly coming around. Gui seems to have little tweaks for almost everything I've learned from other trainers but they've all been good so I'm happy with that. His style is more aggressive and now that I'm getting used to it I'm beginning to enjoy it a lot more.

Knees felt good, though they usually do. Side knees are getting better, I'm getting the hop between knees down. Gui also had us doing some jumping push kicks. When I first tried them last week I sucked but I found if I just did them without thinking too much they felt pretty natural.

Finished with some stretching.

DrBdan · 10-17-2008, 04:14 PM

Friday Oct 17, 2008

- 5 minutes on the treadmill + dynamic stretching

- Squats
bw x8
45x6
135x4
155x3
185x2
205x5

Squats were really just a warm-up for the deads.

- Deads
135x5
155x3
175x3

- Oct. Conditioning Challenge: BW Deads
180x39

Well that sucked. As in it wasn't enjoyable but also my total isn't that great. After about 15 reps I thought I was gonna puke but luckily I didn't.

- static db holds (80lb): 30/30/30/30 seconds
- shoulder dislocations: 4x10

Bit of light stretching to cool down.

DrBdan · 10-20-2008, 04:04 PM

Monday Oct 20, 2008

Last cardio day before the CN Tower stairclimb...

- 5 minutes warm-up on the treadmill
- 10 minutes on the stairclimber (40 second intervals)
- 10 minutes on the stairclimber (20 second intervals, made the "fast" intervals faster since the intervals were shorter)

- static db holds (80 lb): 30 seconds x4

did some bw squats + light stretching to cool down

DrBdan · 10-22-2008, 04:08 PM

Didn't go to Muay Thai last night, instead I played floor hockey on my friend's team. I had forgotten how frustrating it is to play on a crappy team. Oh well we won and I scored a few goals.

Wednesday Oct 22, 2008

- 5 minutes on the treadmill + upper body dynamic stretching

- chins: 3/5/7/4/1 (20 reps total)
- dips: 1/3/5/7/5/3/1 (25 reps total)

- static barbell holds
135 lb x30 seconds (DOH grip)
185x30 seconds
185x30 seconds
225x30 seconds (mixed, left over, right under)
225x25 seconds (mixed, right over, left under)

- crunches: 2x30
- leg raises: 2x15
- shoulder dislocations: 4x10

DrBdan · 10-24-2008, 10:21 AM

Thursday Oct 23, 2008

CN Tower Stairclimb

144 flights (I think 1770 stairs) in 16:08. Best time so far. Waited in line for around 3 hours before being able to climb. By far the worst organization in the 5 years I've been doing the climb. Place was a madhouse and people were fucking retarded, not paying attention, pushing people, just generally being rude. I'm not a violent guy and I wanted to to punch people. Last year it took about 3 hours to register, wait, climb and then get our shirts after. This year it took about 5 hours. Next year I will definitely be doing the public climb on Saturday morning. 6:00am climb FTW.

The actual climb... my legs felt like lead for first 50 or so flights, no warmup=suck. I got stuck behind a few slow climbers for 10 flights or so which gave my legs a chance to recover and loosen up and I felt better. Around 120 I got stuck behind another slow group. Finally passed them around flight 130 and went all out from there until the end.

DrBdan · 10-24-2008, 03:55 PM

Friday Oct 24, 2008

CN Tower climb yesterday and a dodgeball tournament tomorrow so today was a light day.

Walked/jogged on the treadmill for 10 minutes to warmup and for some active recovery on my legs. I don't feel that tired but my legs just don't have much energy.

I didn't want to do any strenuous upper body work since tired upper body + dodgeball = shoulder/elbow injuries so I just did grip work and some stretching.

- static db holds (80 lbs) 4x30 seconds

- wrist levering
forwards: 3x5
side-to-side: 3x5

- shoulder dislocations: 4x10

Also did some wrist stretches and leg stretches. What a boring workout.

DrBdan · 10-27-2008, 04:48 PM

Managed to play dodgeball on Saturday without doing any damage to my arm. My shoulder is a little sore but it's "haven't thrown a ball in almost a year" sore, not injury-sore. The tournament reminded me of why we stopped playing in the league. One team didn't show, one team blatantly broke the rules and were assholes about it, two teams were fun to play against. 50% of the games being fun isn't a good ratio. Went out for wings & beer after then headed to a mexican place for more drinks & deep-fried ice cream. Good times.

Now that the CN Tower climb is done I can get back into the swing of things with heavy weights twice a week. Cardio is for suckers, heh.

Monday Oct 27, 2008

5 minutes on the treadmill + dynamic stretching

- Squats
bwx10
45x5
85x4
135x3
165x2
185x5
185x5
185x5

- Bench
45x6 (incline)
65x6 (incline)
95x3 (incline)
115x2 (switch to flat bench)
125x5
125x5
125x5

- Rows
45x6
95x3
135x5
135x5
135x5

- Dips: 8/8/4

Did some leg stretches to finish.