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Thread: Colstreamer's 2015 training log.

  1. #101
    V.I.P. Ironguruera's Avatar
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    Re: Colstreamer's 2015 training log.

    U been doing gironda dips long? Ever tried Larry Scott's hands palms facing out dips?
    Blah blah blah Latina's ass...blah blah blah!

  2. #102
    Senior Member Colstreamer's Avatar
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    Re: Colstreamer's 2015 training log.

    Quote Originally Posted by Ironguruera View Post
    U been doing gironda dips long? Ever tried Larry Scott's hands palms facing out dips?
    Since about 2012. Usually when I say "dips" I mean Gironda dips. Yeah I've tried the hands facing outward variation. I find that helps to keep the elbows out and takes the front delts out more so you're using more chest.

  3. #103
    Senior Member Colstreamer's Avatar
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    Re: Colstreamer's 2015 training log.

    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.

  4. #104
    Senior Member Colstreamer's Avatar
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    Re: Colstreamer's 2015 training log.

    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
    Last edited by Colstreamer; 02-06-2015 at 08:36 PM.

  5. #105
    Senior Member Colstreamer's Avatar
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    Re: Colstreamer's 2015 training log.

    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.

  6. #106
    Senior Member Colstreamer's Avatar
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    Re: Colstreamer's 2015 training log.

    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

  7. #107
    Senior Member Colstreamer's Avatar
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    Re: Colstreamer's 2015 training log.

    I couldn't get to the gym yesterday so I tried fitting in two days in one today. :/

  8. #108
    Senior Member Colstreamer's Avatar
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    Re: Colstreamer's 2015 training log.

    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)

  9. #109
    Senior Member Colstreamer's Avatar
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    Re: Colstreamer's 2015 training log.

    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.

  10. #110
    V.I.P. Encino_Mang's Avatar
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    Re: Colstreamer's 2015 training log.

    You should be able to find a place to train that allows you to pay for the day or more.

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