[PikeKing]

Fri 16/5/08 - Legs

Dynamic Warm up

A, Band Foot Sweeps
3 x 15
B, Band Side Steps
3 x 10

good warm up, foot sweeps were interesting, never trained hips in that plane before.

Front Squats
a load of warm up sets
90kg x 3, 3, 3, 3, 3, 3

These were good, last set was a bit challenging but definately good for more weight next time.

DB 1 Leg RDL
20kg x 5
24kg x 5, 5

went ok, prefer lower reps on these

Calf Raises
3 x 10

not much to say about these, just trying to strengthen my calfs for Judo.

Ab Circuit:
Plank x 30s, 30s, 30s
Side Plank x 30s/30s, 30s/30s, 30s/30s
Hip Figure 8s 5kg x 16, 20, 30

this was ok, planks were fine, side planks slightly challenging, the figure 8s were all hips no abs really, nevermind, strong hips are important.

a load of static stretching

[PikeKing]

oops double post

[PikeKing]

Sat 17/5/08 - Judo

mixed junior and seniors session today as club is hosting a Judo officiating course.

One other senior turned up, which was lucky, otherwise the session could of been a bit pooh.

worked some turnovers into pins/chokes/arm bars

did a bit of ground sparring, i did quite well but thats prob a lot to do with me outweighing my partner by 15-20kg! just muscled him around, once he was mounted he was doomed, tho with restarts he did well,sweeping me while trying pass guard.

did some drilling of throws, i stuck with o-goshi as i still cant seem to get it and as its a fundamental throw, i really need to, its really irritating me now, i dont know why i'm not getting my hips through enough and the more i do it the worse it gets.

did some randori, neither of us managed to get anything off, i thought i had him on a foot sweep at one point and he nearly had me at one point too though in the end it was a stalemate.

was another good session, got my first bloody lip, cool, shows i'm not getting treated with kid gloves anymore

[PikeKing]

Sun 18/5/08 - NHB

Started with a couple of rounds of light sparring to get warm.

Worked some elbows and open handed strike on pads.
Worked blocking of saturday night specials (haymakers).
Worked blocking of said saturday night specials followed by various counter attacks, clinching, throwing striking.
Worked from clinch on head control and moving opponent.

Worked various attacks from your back.
Mount escapes.
Side Control escapes.
Bit of free grappling from escapes.

few rounds of anything goes pads work, kicking, punching, knees, elbows, slaps, takedowns.

good session.

[PikeKing]

Mon 19/5/08 - Upper Body

managed to hurt my left hand/thumb training on sunday, so I had to experiment with what I could do today, couldnt press an empty Oly bar, ended up doing the following

Palms in, Chest Press Machine
70kg x 8
75kg x 8
80kg x 8
85kg x 7

1st time I've used this machine, wasnt bad actually.

CS Incline DB Rows
28kg x 8, 8, 8, 8

These were ok, I felt a need to go heavier really but my hand was an issue.

Cable Reverse Flies
3 x 10??

didnt like this much today


Ab Circuit:
Reach For Toes 5kg 3 x 10
Triangle Crunches 5kg 3 x 10/10
Explosive Sit-ups 5kg 3 x 10

bloody abs, I hate them, these hurt

well not the best workout today, but atleast I got in there and did something.

a day later, it feels much better though I'm prob still going to be limited for tomorrows conditioning workout

[PikeKing]

Fri 23/5/08 - Legs

Dynamic Warm up

A, Band Foot Sweeps
3 x 15
B, Band Side Steps
3 x 10

Front Squats
a load of warm up sets
95kg x 3, 3, 3, 3, 3, 3

these were hard, 6th set was the hardest I've had to work on a squat for ages, also felt like my glutes werent firing.

DB 1 Leg RDL
20kg x 8
24kg x 6, 6

Calf Raise
3 x 10

used more on the machine than last time

Ab Circuit:
Plank 3 x 40s
Side Plank 3 x 40s/40s

I still find side planks really hard

[PikeKing]

Sat 24/5/08 - Judo

another good session, did the normal warm up, then did some turn overs, into pins etc.

quick bit of randori where i got mounted by a black belt, managed to get half guard back so then he went for a choke, luckily time was called.

did a lot of work on kesagatame, various escapes when under it and then some arm locks and chokes for the guy on top.

again i was with a blackbelt, he showed me what to do when a choke is being blocked by punching me in the throat, i tapped to that without the bloody choke!

did some throw practice, tai-otoshi and a sacrifice throw using the foot in the stomach but i'm not sure of the name, nor have i been able to find it online, anyway it was fun.

did some winner stays on throwing, HWs got put by themselves, there was 4 of us, me a white belt, an orange belt, a blue belt and a black belt. I cant really remember much, I know my 1st go in i got owned right away, next time in I got 3 throws/takedowns in a row, 4 attempt i was unable to breathe, and was thrown, tho 1st attempt i end up landing on the guys back, my head definately rotated too far and i got Gi burn on my face, after that i couldnt do anything.

finished with some fitness work!

it was really good today, i find more and more things are coming together and i can think on my feet a lot more also I find i'm not dying so much due to fitness even if my throat feels like i've been deep throating a herd of donkeys at the moment.

[PikeKing]

turns out the sacrifice throw was Yoko-Tomoe-Nage

[PikeKing]

Mon 26/5/08 - Upper Body

Normal upper back & neck stuff to warm up

1A, Thick Bar OHP
Bar + 40kg x 10
Bar + 50kg x 8
Bar + 60kg x 4, 4
Bar + 50kg x 8

1B, Towel Pullups
BW x 8, 8, 6, 5, 5

these 2 went well, pullups seemed a bit easier today!? not done them for a while so maybe the rest from them did me good. The press was ok aswell, I'd of liked to get 5s on the 2 heavy sets, it was close.

2A, Lumberjack Push
20kg x 10
25kg x 10
30kg x 10

2B, Single Arm Cable Row with Rotation
37.5kg x 10, 10, 10

Not done either of these for a while, both felt good, probably needed to go heavier on the lumberjack pushing though.

3A, Driver Landmine
10kg x 5, 5 per side

3B, Kneeling Rollouts
x 5, 5

I was pretty frickin knackered by the time I got to these, could only be arsed to do 2 sets as I was finding them really hard!

good session, air con wasnt working at gym, was soaked with sweat, dont think there was a dry spot on me when I finished.

[PikeKing]

Sat 31/5/08

Still got manflu but was stuck at work manning an empty gym so I did some GUNZ

Tricept Pushdowns
35kg x 10
40kg x 8
45kg x 6
35kg x 10

Cable Preacher Curlz
35kg x 10
40kg x 6
35kg x 8, 6

2 Arm, Big DB, Overhead Tricept Extension
28kg x 10
32kg x 10
36kg x 8
28kg x 12

Reverse EZ Curl
Bar + 10kg x 10
Bar + 12.5kg x 10, 6

Plate Curls
5kg x 5
5kg + 2.5kg x 10
5kg + 5kg x 5

Plate Pinch
5kg + 5kg + 5kg x 1 set of max time in each hand

in a strange way I actually qiute enjoyed this, who needs multijoint multimuscle movements when you can do gunz, training legs is pointless as i play football with my mates