[PikeKing]

Mon 28/4/08 - Legs

Front Squats
40kg x 5, 5
60kg x 5
80kg x 5, 5, 5, 5, 5

pleased with these, my squats actually felt a bit better technique wise and much better stability, embarassingly though this felt really heavy

Sumo DLs
60kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 1, 1!!

not really sure why i did these, couldnt do Lunges today due to a bad toe and i couldnt face doing 1 leg RDLs again.
My back felt fine thoughout, everything felt fine, tho the 140 felt massive to me, 120 felt like nothing.

Girls Butt Toner Machine
stack x 10, 10

yeah yeah, my ass looks great in a thong

[PikeKing]

Wed 30/4/08 - Upper Body

1A, Military Press
70kg x 3, 3, 3, 3, 3, 3

1B, Climber Pullups
BW x 4, 4, 4

1B, Chins
BW x 8, 6, 6

presses all felt good, all the pull ups and chins felt really hard, having to do them on a bloody inch wide square bar doesnt help

2A, Seated Row
80kg x 8
85kg x 8
90kg x 8

2B, Feet Up, Band Resisted Push ups
10, 8, 6 + 8 without band

both rows and push ups were ok, hit a real wall of fatigue doing these

3, Hang Snatch Pull
50kg x 5
60kg x 5
70kg x 5
80kg x 5

not really sure why i did these, good for the yoke

[PikeKing]

Sat 3/5/08 - Judo

good session today, best so far.

i died in the warm up

did some ground work, got collar choked and figure foured! awesome

practiced a few sweep type throws, still dont know any names

did some winner stays on sparring, this was really good as i actually got to mix it up a little and managed to get two throws off, fought a black belt who was definately taking it easy on me but when he got a good throw on me i managed to reverse it and throw him, felt pretty good after that!

i've found from this session, that the less thought i put into stuff, the better i perform

feet are sore, right big toe in particular feels particularly jacked up

great fun, my conditioning sucks, i pretty much tapped due to cardio at one point

[PikeKing]

Mon 5/5/08 - Patio Conditioning

Did the following circuit, 45 secs work, 15 secs rest.

3-4 mins between circuits

32kg KB Swings
Side to Side Push ups
Split Jumps
32kg KB Hand to Hand Row
24kg KB High Pull (used 32kg on 3rd circuit)
Bentover Band Pulls

very difficult, form went to shit, fatigue is a bitch, I can still taste vomit

i think my conditioning is pretty shit at the moment, i was dying during this and i was dying during judo, i just hate training it

[PikeKing]

heres a vid

YouTube - I can taste vomit

[PikeKing]

was meant to do legs today but still have crazy ass doms from monday

Wed 7/5/08 - Upper Body

A, Ball DB Press
40kg x 10, 10, 10

B, Pullups
+10kg x 5, 4, 4

Pull ups were pretty hard, the press was ok, i still reckon they are easier on the ball than the bench.

A, Single Arm Cable Row
60? x 10
65? x 10, 10

B, Dips
BW x 10, 15
+10kg x 10

Rows were good, felt hard, defiante longer ROM than seated rows I've been doing. Dips were good, I havent done them for a long time as my shoulders didnt like them. Felt fine today, normally feel like my collar bones are gonna explode, not today though. Defiantely good for more weight on them but i@m going to keep them more of a rep exercise.

DB Curl & Press
18kg x 8, 7, 6

this was really hard, very humbling, normally only use this in conditioning routines.

A, Band Scap Raises
2 x 10

B, Band Reverse Flies
2 x 10

both good, did the job

[PikeKing]

Sat 10/5/08 - Legs

Front Squats
85kg x 3, 3, 3, 3, 3, 3,

these went ok, will do more weight next week rather than 5x5 it like last time.

Back Squats
60kg x 20, 20, 20

not entirely sure why i did these, they were pretty challenging actually

BB Walking Lunges
40kg + Bar x 10, 10, 10

these were not pleasant, worst thing was having to turn round after 5 steps as its a small gym.

A, Girls Butt Toner Machine
stack 3 x 10

B, 45 Degree Back Extension
3 x 15

C, Kneeling Cable Crunch
some weight 3 x 15

nice little circuit to finish i really must do more torso work

good sweaty workout in an empty gym that i got paid to do

[PikeKing]

Mon 12/5/08 - Judo

good session tonight, worked some turnover into holds, shame i dont know any yet, i just see someone prone and want to choke them.

drilled uki-goshi and uki-otoshi

then uchikomi doing whatever we liked, as i dont know anything really yet i stuck to o-goshi and ochi-gari.

the classic that always happens to me happened tonight, the more i thought about technique, the worse i got.

then we did some work on balance breaking, balance breaking and turning for a throw, balance breaking going for one throw then another.

finished with seoi-nage into kata-guruma thats was cool

good session, felt like a noob tonight as a lot of session was based around a brown belt grading coming up.

i got winded on a turnover, triangle choked and i kept almost getting cramp in my girlish calves, more strength work for them i think!

my Gi is soaked

and i have already forgotten the name of all those throws

[PikeKing]

Tues 13/5/08 - Upper

W/U - neck flexions, extensions, rotations, prone letter drill

Military Press
70kg x 5, 4, 3

felt really weak on these, sacked it after the 3rd set as mentally i was not doing well.

Hang Clean + Push Press
60kg 6, 5, 5

These were fun, super forearm pump, suddenly crossfits grace doesnt sound much fun!

Pull ups
BW x 5, 5, 5

Not too bad

Chins
BW x 4!

uh oh

Close Grip Pull ups
BW x 2!

shit

Seated DB Cleans
3 sets of 10 with some weight

crappy exercise

Plate Pinch Holds
3 x 5kg x max time x 3 sets

Dumbbell End Holds
8kg x max time x 3 sets

couple of grip exercises for my er grip :041:

Ab Circuit:
Reach for toes x 10
Pike ups x 10
Triangle Crunches x 10 each leg
all with a 5kg plate for 3 sets

this hurt a lot

Some neck bridging

my neck is weak

not a great session overall, trained at LA fitness at peak time, not done it for ages, its a zoo, full of skinny little blokes, i was trying to do my cleans with guys walking within inches of me and next thing i know i stuck my ass onto someones head who had put a bench RIGHT behind me and was doing reverse flies, muppets.

[PikeKing]

Wed 14/5/08 - Conditioning

extensive dynamic warm up that left me dripping

BB Complex:
SLDL x 6
Shrugs x 6
Clean x 6
Press x 6
Upright Row x 6
Bentover Row x 6
Snatch x 6
Good Morning x 6
Triceps Overhead x 6
Biceps Curl x 6
Close Grip Bench x 6
Wide Grip Bench x 6
Pullovers x 6

25kg Bar, x 2 sets about 2 mins between sets, executed as quickly as possible.

X-Trainer Intervals
15 secs sprint : 30 secs really slow
resistance 18, incline 15
8 intervals

extensive stretching

sweaty mess x 1