[Robert D]

Wednesday, 11th January, 2006
Home workout.
My weight=175lbs/12.5 stone.

Exercise.......On The Bar.....Reps,,,,......Difficulty
BB Curls ..............25KG ..............3x10 ................Hard
Upright Rows......25KG...............3x10....... ...........easy
Clean+Press.........25KG ..............3x10..............Medium
Bent over Rows.....30KG ..........3x10...............Easy
1 armed rows#.....20KGs...........3x10.......... ....Medium

Deadlift ...........30KG.............1x10........ ...Easy
........................45KGs........... ..1x8..........Easy
.........................65KGs.......... 1x6,1x4..... Medium

Knuckle Press-ups................40................... .Medium
Ab Work.............................7 mins................medium

[SmashiusClay]

Originally Posted by Superstyler

Wednesday, 11th January, 2006
Home workout.
My weight=175lbs/12.5 stone.

Exercise.......On The Bar.....Reps,,,,......Difficulty
BB Curls ..............25KG ..............3x10 ................Hard
Upright Rows......25KG...............3x10....... ...........easy
Clean+Press.........25KG ..............3x10..............Medium
Bent over Rows.....30KG ..........3x10...............Easy
1 armed rows#.....20KGs...........3x10.......... ....Medium

Deadlift ...........30KG.............1x10........ ...Easy
........................45KGs........... ..1x8..........Easy
.........................65KGs.......... 1x6,1x4..... Medium

Knuckle Press-ups................40................... .Medium
Ab Work.............................7 mins................medium

Just a suggestion, although one in which I'm backed up by the advice of a lot of people, but you should really be doing your core compound lift first in the workout. So in this case you ought to be doing deadlift first and if anything your isolation exercise should be last of all so kick the curls to the end of the list. Oh and you should probably chuck in some grip and ab work at the end.

[Robert D]

Originally Posted by SmashiusClay

Just a suggestion, although one in which I'm backed up by the advice of a lot of people, but you should really be doing your core compound lift first in the workout. So in this case you ought to be doing deadlift first and if anything your isolation exercise should be last of all so kick the curls to the end of the list. Oh and you should probably chuck in some grip and ab work at the end.

What is Grip work??

Thanks for the advice.Compound movements to begin the workout, sounds good.

Edit..Oh i see, grip work include's those handheld grip strengtheners.

[Robert D]

22minute run=2.5 miles

35 burpee's

40 pushups

7 minutes of Ab work.


That jog was the toughest thing i've done this year, i quit for a second ,half way through then realised i was being a pussy and kept going.
I put the awful Cardio down to the fact i had the flu over Christmas and with all the lovely food i was eating it caused my cardio condition to reach all time lows.
Just gotta do better next time.

[Robert D]

Friday the 13th of January

First day back at Muay Thai for about a month.
45 minute Class, worked on front kicks mainly...Must have done over 80 push ups and the instructor worked us hard today.

Saturday 14, Jan

Legs were aching from doing so many front kick's, felt lazy so did very little all day.


Sunday 15, Jan

25-30 minute jog, about 3 miles.
30 burpee's
10 minutes on abs, all kinds of exercise's, eg, Twist's, crunch's, sit-ups, half sit-ups, leg raise's.
3x15 push ups.

[Robert D]

Exercise..........On The Bar...Reps.......Difficulty

Bench Press.......20kgs...........1x20........ ...Easy
.......................35kgs...........1 x12............Easy
.......................45kgs............ 1x10...........Easy
.......................55kgs............ 2x5............medium

Incline BP.........30kgs............3x10........ ..medium

Clean+Press.....30kgs............3x10... .......medium


Tricep extensions and some dumbell work..5 KG dumbells.

[Mr. Sinister]

Super - Good to see you with a log. Always nice to see Boxing forum regs down here in the training parts. Keep up the good work.

[Robert D]

Originally Posted by King Kabuki

Super - Good to see you with a log. Always nice to see Boxing forum regs down here in the training parts. Keep up the good work.

Thanx Kabuki, Good luck with your goal's to and i hope everything goe's well with your Boxing.

-----------------------


Targets

75 consecutive push-ups...No rest

90kg squats x 5reps..comfortably...120 kg deadlift x 5reps.

5 mile jog under 37mins approx.i'm slow


------------------------

Tuesday, 17th January

*25minute jog + 40 burpees + 30 tuck jumps.*

15x V-ups, 15x ab rollouts, 15x crunch's.....Was going to do these x3 after my run but my upper ab's are acheing and need some rest.


Muay Thai Class........40 minutes, worked on switch kicking and left roundhouse kick.
Instructor wants to talk about me joining the advanced class, on thursday, it means i'll have to pay out another 40£ per month for training, but it should be worth it.

[Robert D]

Exercise.........On The Bar..........Reps.......difficulty

Deadlift..............30kgs............. ......x12................Easy
.........................45kgs.......... .........x10................Easy
........................55kgs........... .........x8..................Medium
........................65kgs........... .........x6..................Medium
........................85kgs........... ........x4..............Medium/Hard

Upright Row........25kgs................3x10.... ...............Easy

BB Curls.............25kgs................3 x10...................Hard

Bent Over Rows/..35kgs...............3x10.............. ......Easy

1/hand rows........20kgs.........3x10/each hand.........Medium


AB's

50 russian twist's, 50 crunche's, 2x20 V-situp's, 25 ab roll outs, 2x 1:30 min plank, 50 cycle situps.

--------------------------------------------------------

Thursday, 19th-Jan

Mauy Thai Class, more front kicks,stretching, some punch out drills to finish.

AB's
50 1 leg rest sit ups, 40 crunch's, 45 second side plank(eachside), 20 sit ups, 50 cycle sit ups.


--------------------------------------------------------

Friday. 20th-Jan

Mauy Thai Class...1 hour, woked on combinations, and 5 minutes of sparring at the end.


---------------------------------------------------------

monday, 23rd- Jan

OK so i've been a lazy bones since friday night, and really dont want to get my ass out on the road to jog. Its just too damn cold.
I've been working the ab's some, and letting my shoulders recover after Friday nights Mauy thai session, in which i was throwing loads of powershots on the heavybag (well, what i'd call power shots).

30 minutes of road work
about a 2 mile jog
15 burpees.........]
15 squat thrusts..> x 3
15 tuck jumps.....]


Exercise.........On The Bar..........Reps.......difficulty

Deadlift............50kg................ ...x10.................easy
......................70kg.............. .....x8..................medium
......................80kg.............. .....x6..................hard
......................90kg.............. .....x4..................hard

Shoulder shrugs/50kg................3x15................ .medium

bent over rows../35kg.................3x11............... .medium

Upright Rows..../25kgs...............3x10................ .easy

Mt tommorrow, dont want to push too hard on the weights.a couple of hours after that work out i have small pain in my lower back..Probably from deadlift.

[Robert D]

Tuesday 24th January

Muay Thai, worked on clinch and knee's, then some pad work.


Friday, 27th january

Muay Thai 45 minutes, worked on knees, and more knees.