Colstreamer's 2015 training log.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Thought for the day, lol.

Why is it, when I'm in the boxing room (i.e. the room with the punch bags) whenever I start throwing kicks, anyone else who's in the room feels the need to also start kicking? If they were any good I'd just assume they were kicking as part of their workout but these guys were only punching until I did my first 30 second kicking blast, then they also started kicking with the worst technique imaginable! It's like they're trying to prove something! Or maybe I just inspire them! Lol.

Don't get me wrong. I'm not super kicker by any means. As you can see from my workout, I can throw nearly three times as many punches as kicks in the same amount of time. I generally surprise people with my flexibility; people my size don't give the impression of being flexible and I'm by no means a bad kicker but if I were young enough, I'd get my boxing licence renewed and box. I'm better at boxing than kickboxing. I enjoy rolling with the punches and not having to worry about getting kicked in the legs!

[Colstreamer]

Re: Colstreamer's 2015 training log.

image.jpg

I've been forgetting to post my macros.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Push day.

I'm starting with overhead press today as I've not been able to push much in this movement recently due to starting with dips/flat bench. I'm basically going to do my usual push routine in reverse (I'm keeping lateral raises till last). That way I'm fresh for my weaker lifts. Also, as I've been at this same routine for three months now and I want to start cutting fat, I'm going to cut my rest periods to 60 seconds between sets. If anyone thinks this is a bad idea, just say why and give an alternate suggestion.

Warm up:
1x8 & 40kg (88lbs)
1x8 @ 50kg (110lbs)

Work:
1x5 @ 70kg (154lbs)
2x5 @ 72.5kg (159.5lbs)
1x4 @ 75kg (165lbs)
1x5 @ 72.5 (159.5lbs)

Incline bench:
3x5 @ 85kg
1x4 @ 85kg
1x4 @ 82.5kg

Cutting rest time makes a big difference. Or maybe it's the lack of Sdrol or the fact I only had 14g carbs for breakfast (I trained early today, soon after breakfast).

Flat bench:
1x2 @ 100kg (220lbs)
1x4 @ 92.5kg (203.5lbs)
1x4 @ 90kg (198lbs)
1x15 @ 60kg (132lbs)

Ok, my strength is kinda tapped! Dunno whether it's starting with OHP or the lack of carbs or Sdrol or a combination but I'm not pushing anything like I was last week. TBH, in the past I've usually kept much of my strength after an Sdrol run. I'm blaming it on the carbs and the reverse order of the exercises.

Dips:
1x1 @ BW
2x3 @ BW
2x2 @ BW

Bloody hell! I can barely do a single dip at bodyweight after all that! Being weak sucks monkey balls! I had to increase my rest time a bit to squeeze out more than a single rep on my other sets.

Lateral raises:
3x10 @ 12kg (26.4lbs)
2x8 @ 12kg

Anyone have any idea why I get such a great pump in my biceps when I do a push day? Am I weird? Lol.

Damn that was a tough workout! I'm off for something to eat!

[Colstreamer]

Re: Colstreamer's 2015 training log.

Cardio day.
Warm up.
Savatabata
1 straight punches- 84
2 left leg side kicks- 19
3 right leg side kicks- 16
4 press ups- 16
5 left leg round kicks- 28
6 right leg round kicks- 26
7 straight punches- 68
8 squat jumps with 10kg (22lbs) dumbells- 12

5 mins rest, because I'm bolloxed! Seriously, I feel like I'm going to throw up!

10 spinning hook kicks (revers lateral tournant) each leg
10 back kicks (Chassé lateral tournant) each leg

Abs: 120 reps assorted movements.

Stretching to finish and I'm done.

[Encino_Mang]

Re: Colstreamer's 2015 training log.

Push day.

I'm starting with overhead press today as I've not been able to push much in this movement recently due to starting with dips/flat bench. I'm basically going to do my usual push routine in reverse (I'm keeping lateral raises till last). That way I'm fresh for my weaker lifts. Also, as I've been at this same routine for three months now and I want to start cutting fat, I'm going to cut my rest periods to 60 seconds between sets. If anyone thinks this is a bad idea, just say why and give an alternate suggestion.

Warm up:
1x8 & 40kg (88lbs)
1x8 @ 50kg (110lbs)

Work:
1x5 @ 70kg (154lbs)
2x5 @ 72.5kg (159.5lbs)
1x4 @ 75kg (165lbs)
1x5 @ 72.5 (159.5lbs)

Incline bench:
3x5 @ 85kg
1x4 @ 85kg
1x4 @ 82.5kg

Cutting rest time makes a big difference. Or maybe it's the lack of Sdrol or the fact I only had 14g carbs for breakfast (I trained early today, soon after breakfast).

Flat bench:
1x2 @ 100kg (220lbs)
1x4 @ 92.5kg (203.5lbs)
1x4 @ 90kg (198lbs)
1x15 @ 60kg (132lbs)

Ok, my strength is kinda tapped! Dunno whether it's starting with OHP or the lack of carbs or Sdrol or a combination but I'm not pushing anything like I was last week. TBH, in the past I've usually kept much of my strength after an Sdrol run. I'm blaming it on the carbs and the reverse order of the exercises.

Dips:
1x1 @ BW
2x3 @ BW
2x2 @ BW

Bloody hell! I can barely do a single dip at bodyweight after all that! Being weak sucks monkey balls! I had to increase my rest time a bit to squeeze out more than a single rep on my other sets.

Lateral raises:
3x10 @ 12kg (26.4lbs)
2x8 @ 12kg

Anyone have any idea why I get such a great pump in my biceps when I do a push day? Am I weird? Lol.

Damn that was a tough workout! I'm off for something to eat!

You probably exhausted your tri and shoulders prior to the bench......my guess anyway.

[Colstreamer]

Re: Colstreamer's 2015 training log.

You probably exhausted your tri and shoulders prior to the bench......my guess anyway.

I think you're right.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Pull day.

My forearm is feeling much better. I still won't do more than two sets of pull ups though. I don't want to risk it getting worse.

Warm up:
Lat pull down machine
1x8 @ 60kg (132lbs)
1x10 @ 80kg (176lbs)

Pull ups
2x3 @ BW

Chin ups
2x5 @ BW
1x4 @ BW

Inverse row
4x8 @ BW I can't quite touch my chest to the bar on the last couple of reps on the last two sets. So I'll hold off adding weight until I can.

Barbell row
5x5 @ 62.5 - these were easy but I'm going to continue adding weight at 2.5kg per workout until my forearm is 100% better.

Deadlift
1x5 @ 157.5kg (346.5lbs)
1x5 @ 160kg (352lbs)
1x5 @ 162.5kg (357.5lbs)
I've clearly kept my strength since ending the Sdrol. My previous poor performance on the bench was clearly due to starting with OHP and not getting in enough carbs.

Drag curls
1x5 @ 45kg (99lbs)
1x8 @ 40kg (88lbs)
1x8 @ 37.5kg (82.5lbs)
1x10 @ 27.5kg (60.5lbs)

Stretching to finish and I'm done! This has been a good week for me. My forearm is much better and I've increased my deadlift and squat nicely. I'll attack the bench next week. Next week, however, will be my last on this routine. I plan to switch to a four day split for three months. Details to come....

[Colstreamer]

Re: Colstreamer's 2015 training log.

Leg day.

Warm up:
20 squats @ bodyweight.

Started off with back squats today:
1x5 @ 135kg (297lbs)
1x5 @ 137.5kg (302.5lbs)
1x5 @ 140kg (308lbs)
1x5 @ 142.5kg (313.5lbs)
1x5 @ 145kg (319lbs)

Front squat:
3x8 @ 92.5kg (203.5lbs)
1x5 @ 92.5kg - the bar slipped off my bloody shoulders! I had to cut that set short.
1x2 @ 92.5kg - bar slipped on the second rep so I called it quits.

I'm really pleased with the way my strength is increasing in the squat and deadlift. I want to work on my weak lifts (OHP and barbell row) which is why I'll be doing a four day split from next week. I'll be able to concentrate on the lifts I want to improve without sacrificing any of them as I am at the moment with bench and OHP.

As I didn't get in s stretching session last week I decided to sack the rest of my leg workout and hit the bags and get done stretching done.

Heavy bag:
3x3 min rounds punching and kicking combinations. Emphasis on power shots; especially the kicks as my legs were dead from the squatting. Stretching in the pause between rounds.

Long bag (longer but not as heavy):
3x3 min rounds kicking combinations; feints and spinning kicks. Stretching between rounds.

Heavy bag again:
2x3 minute rounds power kicking.

Finished off with 10 mins (not a lot for me) more stretching.

I'm done for the day. I saw a bro of mine who boxes in the gym today, he's gonna bring his gloves tomorrow so we can train together. That'll be a good session, he's only 22 so he's got loads of energy and he's a pretty good boxer too.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Cardio day.

Trained some boxing drills with a friend in the gym, then did a fight specific bag tabata.

3x2 minute rounds with 50 secs rest between rounds.
Each round was split into 20 secs all out work followed by 10 secs active rest (staying light on my feet but not throwing any kicks or punches) so 4 bursts of all out work per round.

This is slightly harder than my usual tabata as its 8 minutes in total, including rest, just like a 3 round bout. I'm hoping that if I can manage to do this and my other tabata routine once per week my fighting fitness will improve drastically. Of course, there's never any substitute for lots of sparring but that's just not possible at the moment.

Ab routine and 10 minutes stretching and I'm done.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Push day.

Warm up:
Dips @ bodyweight
1x5
1x8

Gironda Dips:
1x5 @ BW+5kg
1x5 @ BW+7.5kg
3x5 @ BW+10kg

Flat Bench press:
1x5 @ 90kg (198lbs)
1x5 @ 100kg (220lbs)
1x5 @ 101kg (222.2lbs)
1x? @ 76kg (167.2lbs)

There's a dumb motherfucker on an incline bench trying to press a pair of 46kg (101.2lbs) dumbells. The twat can barely move them a couple of inches a few times then drops them with a loud cry, as though he's just broken a world fucking record! What a knob!

Overhead Press:
1x5 @ 70kg (154lbs)
1x3 @ 75kg (165lbs)
1x5 @ 71kg (156.2lbs)
1x4 @ 71kg
1x5 @ 70kg
I'm still fairly strong even after dips and flat bench. It seems the lack of carbs the other week had more to do with my lack of strength than I thought. I'm still looking forward to getting my OHP back to 90kg (198lbs) I'm gonna try break that PR and getting a solid 200lbs OHP.


Incline Bench Press:
1x5 @ 60kg (132lbs)
1x4 @ 80kg (176lbs)
1x3 @ 81kg (178.2lbs)
1x11 @ 61kg (134.2lbs)

Lateral raises:
3x10 @ 12kg (26.4lbs)
2x10 @ 10kg (22lbs)

2km run on treadmill 13:04 mins. I'll increase the distance once I get my time under 10 mins.

[Ironguruera]

Re: Colstreamer's 2015 training log.

U been doing gironda dips long? Ever tried Larry Scott's hands palms facing out dips?

[Colstreamer]

Re: Colstreamer's 2015 training log.

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.

[Colstreamer]

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.

[Colstreamer]

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

[Colstreamer]

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.