Colstreamer's 2015 training log.

[Colstreamer]

Cardio day.

Skipping (jumping rope) 3x1:30 minute rounds

3x3 minutes on heavy bag, mainly punching with a few low kicks thrown in.

4x2 minute rounds on the bag, both punching and kicking combos.

Tabata: 4 minutes 20 secs on, 10 secs off.
Straight punches into bag (87)
Left keg side kicks, without putting my foot down between kicks (20)
Right leg side kicks (19)
Press ups (12) - lol, possibly not the best performance there but yesterday WAS push day.....
Straight punches (52)
Left leg round kicks (22)
Right leg round kicks (14) did these from the back leg so they took longer, usually I'd switch stance and do them from a right lead.
Squat jumps with 14kg dumbells (8) I couldn't find any 10kg DBs and the extra 8kg made a hell of a difference.

4 mins ab work: 8 movements, 120 reps total. I mainly do abs to stretch my back a bit as it gets very tight from all the kicking.

10 mins stretching and I'm done! I stretch in between rounds as well but this was 10 mins dedicated to relaxed stretching, next cbag training day will include a LOT more stretching.

[Ironguruera]

That sounds like a great functional workout!

[Colstreamer]

Yeah it is. It's short and to the point. I compete for 3x2 minute rounds usually (5x2 mins for world & European championship finals but I've gotten that far). The main/ most important part is, of course, the tabata. I push myself like I'm trying to make myself pass out for each 20 sec burst and by the end I can barely stand. I think it's probably the best fitness training for me and it's (apparently) really good for fat loss. We'll see about that when I start to cut next month.

[Colstreamer]

*never gotten that far I meant to say.

[Ironguruera]

I missed that u fight ! U are making me wanna dust off my heavy and speed bags! Tabata is boss!

[lancer55]

Very true I will have to give it a shot and see if they have some guest passes.

[Colstreamer]

I missed that u fight ! U are making me wanna dust off my heavy and speed bags! Tabata is boss!

Yeah it gets addictive (fighting I mean) same as lifting. That's my problem. I like both and unfortunately lifting makes me too heavy for my height so I end up in the open ended weight category against guys much taller (with longer arms and legs obviously) which puts me at a disadvantage.

[Colstreamer]

Very true I will have to give it a shot and see if they have some guest passes.

I reckon you should too, bro. It's amazing how much the atmosphere of a gym (and the availability of the equipment you want to use!) can make a difference to your training.

[Colstreamer]

Rest day today. I would have liked to go for a workout but I had to look after the baby do my mrs could get a few things done. Besides, a rest day is good isn't it?

I pressed my daughter over my head 100 times. She weighs 7.5kg (16.5lbs). Does that count as a workout? lol!

[Colstreamer]

Pull day.

Pull ups
3x3 @ bodyweight

Chin ups
3x4 @ bodyweight

Inverted rows
4x8 @ bodyweight

Barbell rows
1x5 @ 50kg
4x5 @ 60kg

Deadlift
1x5 @ 135kg (297lbs)
1x5 @ 140kg (308lbs)
1x5 @ 150kg (330lbs)
1x5 @ 155kg (341lbs)

Drag curls
1x5 @ 45kg (99lbs)
2x5 @ 37.5kg (82.5lbs)

Back extensions
2x16 @ bodyweight.

My forearm is feeling better on the pull ups although it still twinges a bit. I've increased weight a little on the barbell row but I'm still gonna take it slow and not start banging up the weight until this pain has completely gone. I think this is partly why my deadlift has shot up, the other part is the Sdrol

Annoying people in the gym. There are loads of different types, in my gym there's a guy I see often; he's big but not muscular, just a tall wide guy with a bit if a gut, he wears those vibram toe shoes and is always offering unsolicited advice to people, telling them how to lift and what they should be doing, yet I can't remember ever seeing him do a single rep of any exercise. His calves look about the width of my forearms and his arms are just plain unimpressive. He's loud and I've often seen him shouting "encouragement" at people in the middle of a set. Today he decided to try giving me lifting advice while I was deadlifting; halfway through my 3rd set. I finished, put on an extra 5kg, turned to him and said: "ok, show me how it's done." The twat bent over at the waist, hardly bent his knees at all, heaved and huffed and puffed like a fat man having sex then I heard a "click" he immediately stopped and started saying some shit about an old injury. I said: "you clearly have no clue. Now piss off and let me lift in peace." What a fuckin' knob!