Colstreamer's 2015 training log.

[Colstreamer]

Tis

Yep, certainly is.

[Colstreamer]

Ok, I went to holland with a friend at the weekend so, no training and that's also the reason I didn't record my macros. I didn't fully binge on junk food but I had way more carbs than I usually would and probably not enough protein.

Today was a Push day,
Wide grip dips
Warm up: 2x5 @ bodyweight
Work:
1x5 @ BW + 6kg
1x5 @ BW + 6.25kg
1x5 @ BW + 6.75kg
1x4 @ BW + 7.25kg
1x4 @ BW + 6.25kg

Flat bench press:
1x5 @ 92.5kg (203.5lbs)
1x4 @ 92.5kg
1x5 @ 91kg (202.2lbs)
1x15 @ 70kg (154lbs)

Incline bench press:
1x5 @ 75kg (165lbs)
1x5 @ 76kg (167.2lbs)
1x5 @ 77.5kg (168.4lbs)
1x17 @ 50kg (110lbs)

Shoulder press:
2x5 @ 52.5kg (115.5lbs)
1x4 @ 52.5kg
2x5 @ 51kg super setted with lateral raises 8 @ 8kg
1x15 @ 30kg super setted with lateral raises 10 @ 8kg
1x12 @ 31kg super setted with lateral raises 10 @ 8kg (17.6lbs)
1x15 @ 21kg super setted with lateral raises 8 @ 12kg (26.4lbs)

I've got to say, I felt good in this workout. My numbers went up and I banged out some extra sets where I felt I could. I'd been getting a bit of overuse pain in my left forearm where it joins the elbow. I figured out it was from the way I do pull ups and other rowing movements. After resting it over the weekend it's feeling much better, hopefully it'll be good to go on pull day.

[Colstreamer]

Almost forgot, I did 35 mins technique work on the heavy bag. Not hitting hard or fast; my arms and shoulders were too pumped to hit hard or fast and that actually forces me to use good technique for power rather than the strength in my arms. I also worked on kicking technique but there I was mainly working on switching from punching to kicking and from kicking to punching.

[Ironguruera]

I wanna hear more about holland! Oh yeah nice training! Lol

[Colstreamer]

Cardio day.
Warmup:
3x3 minute rounds on the bad, mainly hands but worked in kicks as I warmed up. I stretched in the rest periods.

Work:
4x2 minute rounds on the bag, concentrating on power combos and punch/kick combos.

Tabata:
20 seconds straight punches into the bag (74)
10 secs rest
20 secs non stop left leg side kicks into the bag (20)
10 secs rest
20 secs non stop right leg side kicks into the bag (16)
10 secs rest
20 secs press ups (14)
10 secs rest
20 secs non stop left leg round kicks into the bag (22)
10 secs rest
20 secs non stop right round kicks into the bag (14)
10 secs rest
20 secs straight punches into the bag (55)
10 secs rest
20 secs squat jumps (12)

This takes just under 4 minutes but it's a killer workout if you REALLY push yourself.

4 minutes ab work.

The whole workout takes about an hour including showering and changing time.

[Colstreamer]

I wanna hear more about holland! Oh yeah nice training! Lol

Lol, we smoked pot and ate crap. What else do you do in holland?

[Ironguruera]

Lol, we smoked pot and ate crap. What else do you do in holland?

Window shop hookers? Lol I don't pay for sex but it's fun to look lol.

[Colstreamer]

Window shop hookers? Lol I don't pay for sex but it's fun to look lol.

Ah yes, we didn't go to Amsterdam. We were in den Haag. I didn't see a red light district there. I remember the first time I went to Amsterdam and saw the jokers behind the glass doors. Coo, that was 18 years ago.

[Colstreamer]

Ah yes, we didn't go to Amsterdam. We were in den Haag. I didn't see a red light district there. I remember the first time I went to Amsterdam and saw the jokers behind the glass doors. Coo, that was 18 years ago.

I meant "hookers" not jokers.....

[Ironguruera]

I meant "hookers" not jokers.....

Gotcha! Good man! Last time I was in UK we were going to go to Amsterdam but went to Rome instead. Maybe next time...