U been doing gironda dips long? Ever tried Larry Scott's hands palms facing out dips?
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U been doing gironda dips long? Ever tried Larry Scott's hands palms facing out dips?
Cardio day.
Warm up:
3x3 minute rounds skipping (jumping rope)
Bag work:
3x3 minute rounds punching and kicking. Emphasis on staying mobile throughout the round.
Abs:
125 assorted movements
Savatabata:
Straight punches-77
Left leg side kicks-19
Right leg side kicks-22
Press ups-22
Left leg round kicks-20
Right leg round kicks-21
Straight punches-75
Squat jumps-13
I'm bolloxed after that!
1 min recovery then a 30-30-30 drill: 30 secs straight punch combos, 30 secs non stop straight punching, 30 secs working on explosive single hooks/combos (e.g. right upper to stomach, left hook head) out of a tight guard. repeat. 3x3mins.
It was tough but not as tough as a tabata workout.
2km run in 14:03 mins. 59 seconds slower than yesterday. ;)
Stretching to finish and I'm done for the day. :D
Pull day.
Pull ups:
1x3 @ BW
1x4 @ BW
Chin ups:
2x4 @ BW
1x8 @ BW
Inverted row:
4x8 @ BW
still not getting my chest to the bar on the last couple of reps of the last two sets. :(
Bent over row:
5x5 @ 65kg (143lbs)
Deadlifts:
2x5 @ 165kg (363lbs)
1x1 @ 170kg (374lbs)
These were tough! I think I've just found my new 1 rep max for deadlift.
Drag curls:
1x10 @ 20kg (44lbs)
1x10 @ 22.5kg (47.5)
1x10 @ 25kg (55lbs)
1x10 @ 27.5kg (60.5lbs)
5km run in 37:15 mins. :)
Quicker than I expected and I'm sweating like a whore in church!
Stretching to finish and I'm done and I MEAN done
New routine.
Chest, Back, Legs, Shoulders
Chest day:
Dips (Gironda or palms facing out type) 5x5
Flat bench 4-5x5-8
Incline bench 5x5
Run 2km
Back:
Chin ups 3x5-8
Barbell rows 10x5-8
Deadlift 3x5
Cardio/stretch day:
Bag work & tabata. Run 2km
Legs:
Front squat 3x8
Squat 5x5
Leg press 5x5
Shoulders:
Lateral raises 8x8-12
Shoulder press 5x5
Upright rows 3x8
Run 5km
Cardio day:
Bag work & tabata
Rest day.
I'm Going to use this routine for the next 12 weeks and see how I improve on my shoulder press.
Chest & Back
Dumbell Flyes
1x12 @ 12kg
1x14 @ 12kg
G dips 1x9, 1x6, 1x5 @ BW
Bench press
1x20 @ 60kg
1x10 @ 72.5kg
1x8 @ 72.5kg
Incline dumbell press
2x5 @ 32kg
2x12 @ 22kg
Cable crossover
1x20 @ 15kg
Chin ups.
3x5 @ BW
Barbell row
1x10 @ 37.5kg
1x8 @ 42.5kg
2x10 @ 42.5kg
1x8 @ 42.5kg
1x8 @ 47.5kg
1x7 @ 47.5
1x8 @ 47.5
2x5 @ 57.5kg
Deadlift
2x2 @ 140kg
I couldn't get to the gym yesterday so I tried fitting in two days in one today. :/
Ok, so I've only managed to get to the gym twice this week. I still did everything I wanted to but some intensity was lost fitting two workouts into one.
Legs & Shoulders
Warm up:
Front squats 1x8 @ 60kg (132lbs)
Work:
Front squats
2x8 @ 100kg (220lbs)
1x6 @ 100kg
1x5 @ 100kg
I dropped the reps as the bar started slipping. 100kg is a personal best for me in front squat though. So I'm happy. :)
Squats
1x5 @ 145kg (319lbs)
1x4 @ 145kg
1x4 @ 142.5kg (313.5lbs)
2x5 @ 140kg (308lbs)
Leg curl
3x12 @ 40kg
Shoulder press
1x5 @ 70kg (154lbs)
2x5 @ 72.5kg (159.5lbs)
1x3 @ 72.5kg
1x5 @ 70kg
Upright row
1x8 @ 40kg (88lbs)
1x8 @ 45kg
2x5 @ 47.5kg
1x5 @ 50kg
Lateral raises
2x10 @ 12kg
3x8 @ 14kg
3x3 min rounds boxing on
bag.
Abs routine. 130 assorted movements.
3x2 min rounds Savate on bag.
2km run in 14:31 mins. That's what happen when you run after heavy squats and bag work! ;)
Current weight: 111.1kg (244.42lbs)
Monday 16th
Went to the boxing gym for a session.
15 mins warm up followed by 1.5 hours bag work and drills.
Nobody wanted to spar with me as I'm heavier than anyone else there and they were preparing for the german championships. It was still a good session though.
It's going to be s tough couple of weeks for me, I'm flying to London today so I'll have to find somewhere I can train at high doesn't require signing a yearly contract! I'll be doing more kickboxing as my club is in London. Yeah, it's weird, I live in Germany but compete for Britain. It means I hav to go to the UK a couple of times per year to show them I'm still fighting fit and also compete at the British championships in order to get a place on the team. :)
You should be able to find a place to train that allows you to pay for the day or more.