Colstreamer's 2015 training log.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Well that didn't work out and neither did i. Today I did some cardio though. 3.46km run in 24:15 mins. Definitely hitting the gym tomorrow.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Got my ass to the gym today!

Shoulders & cardio

Lateral raises:
1x12 @ 5kg DBs
1x9 @ 10kg DBs
1x10 @ 10kg DBs
1x6 @ 15kg DBs
1x8 @ 12.5kg DBs

DB shoulder press:
1x10 @ 20kg DBs
1x9 @ 22.5kg DBs
1x6 @ 25kg DBs
1x5 @ 25kg DBs
1x5 @ 25kg DBs

Upright row:
3x10 @ 27.5kg

Preacher curl super setted with tricep overhead extension:
Curl: 6 @ 27.5kg
Tri ext: 18 @ 27.5kg
Curl: 4 @ 27.5kg
Tri ext: 16 @ 27.5kg
Curl: 4 @ 27.5kg
Tri ext: 14 @ 27.5kg
Curl: 4 @ 27.5kg
Tri ext: 12 @ 27.5kg
Cheat curls: 8 @ 27.5kg
Tri ext: 10 @ 27.5kg

Man what a fuckin' PUMP!!!!

Finish off with unilateral lateral cable raises.
Right arm: 12 @ 17.5kg with 4 partials at the end
Left arm: 14 @ 17.5kg with 4 partials at the end.

Cardio:
5 mins jumping rope. I would have done more cardio but my legs were feeling dead from yesterday's run and the fact I'm still barely getting 2,000 cals per day.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Boxing training.
Warm up: jogging round the hall for about 5 mins.

Sparring: I did 5 rounds the first was 3 mins the other four were 2 mins. I landed done sweet shots including a great right which rocked the guy I was sparring. He ended up with a nicely bruised nose by the end

Circuit training: 1 minute per station with 30 secs rest.

In total it was an 80 minute session. I'm Fucked! My left felt is killing me from all the jabs I threw! I need to seriously work on my fitness, till I get to the stage where an 80 minute session doesn't feel enough. So, more muthafuckin' cardio!!

[Colstreamer]

Re: Colstreamer's 2015 training log.

More boxing.

5 mins jogging warm up.

25 mins technique training.

25 mins fitness training; including circuits, bag work and pad work.

30 mins interval jog home, 1 minute fast, 1:30 mins slow.

I'm Starting to prioritise my cardio so that I can go back to being able to hit without being hit. Rather than simply hitting the other guy harder

[Colstreamer]

Re: Colstreamer's 2015 training log.

Chest day!

Warm up:
Dips @ BW
1x7
1x5

Dumbell Flyes:
2x10 @ 20kg DBs - 1 min rest between sets.

Gironda dips:
1x6 @ BW
1x5 @ BW
1x4 @ BW - 30 secs rest between sets.

Flat bench press:
1x8 @ 80kg
1x6 @ 80kg
1x5 @ 80kg - 1 min rest between sets.

Incline DB press:
1x6 @ 25kg DBs
1x8 @ 25kg DBs
1x7 @ 25kg DBs - 45 secs rest between sets.

Cable crossover:
1x18 @ 23kg. Went till failure.

Actually, I went to failure on every set of every exercise.

[Colstreamer]

Re: Colstreamer's 2015 training log.

I got this chest routine from a book by Nelson Montana. I've gotta say, it's a bloody killer! Not so good for strength as the very short rest periods make it impossible for me to use max weight or even do the same reps per set but it's short, sweet and gets my pecs seriously blasted. I alternate this routine with my usual chest routine, which is basically Larry Scott or Gironda style dips, flat bench and incline bench.
I know my numbers are kinda poor today but I'm putting that down to being ill and coming off my var. I orobably won't go back on cycle again until the summer now and then it'll be my home capped dbol.

[Colstreamer]

Re: Colstreamer's 2015 training log.

6.5km run in 37 mins 07 secs. image.jpg

[Colstreamer]

Re: Colstreamer's 2015 training log.

3.17km jog in 22mins 59secs.

Inverse rows:
8x8
2x6
4x4
4x2

My membership to the gym has run out and as I'm only here for another week I'm not going to pay for another whole month. I'll just have to make do with bodyweight exercises for a while.

[Colstreamer]

Re: Colstreamer's 2015 training log.

One legged squats:
2x3 each leg

Assisted one legged squat:
1x8 each leg

Bodyweight squats:
2x10
3x15

Press ups:
4x10

Inverse row:
2x5
10 mins stretching.

[Ironguruera]

Re: Colstreamer's 2015 training log.

1 leg squats!?! U an acrobat?

[Colstreamer]

Re: Colstreamer's 2015 training log.

Nah, I'm no acrobat. They're bloody hard. The balance is probably harder than the actual squat. I'm building my way up. At the moment I can manage 3 reps per leg and my quads feel like they're about to burst when I do it. I'm hoping the extra balance will help with fighting. If not it's good way to try and maintain leg strength while I can't getctoo the gym.

[Ironguruera]

Re: Colstreamer's 2015 training log.

No doubt it's balance act for sure! Very hard to do! I used to do a BW circuit and they had u squat on that bosu half ball but ball side down. Mother fucker it was like trying to stand still on the ice with buttered shoes!
Fucking impossible but that dude in the video did it like a pro lol.

[Colstreamer]

Re: Colstreamer's 2015 training log.

Lmfao! Standing on ice with buttered shoes! Fuckin' hell you make me laugh sometimes!

I figure balancing incorporates assisting muscles and doing unilateral exercises ought to help balance out my legs. Besides, I only kick with one leg at a time and some of the lie kicks (like low spinning heel kicks) require good strength in the supporting leg as you have to bend the fucker to get low enough.

I just got a heavy grips gripper. 100lbs. It's a bit too easy for me, I managed 15 reps as soon as I took it out of the box. Now I think I'll get a captains of crush gripper. There's one that's 108kg (237.6lbs) I reckon that ought to be more challenging. Grip strength isn't particularly necessary for my style of fighting, I'm not wrestling, but I've got small hands and I figure improving my crushing grip strength could help with pulls as well as help improve my forearms overall.

[Ironguruera]

Re: Colstreamer's 2015 training log.

Lmfao! Standing on ice with buttered shoes! Fuckin' hell you make me laugh sometimes!

I figure balancing incorporates assisting muscles and doing unilateral exercises ought to help balance out my legs. Besides, I only kick with one leg at a time and some of the lie kicks (like low spinning heel kicks) require good strength in the supporting leg as you have to bend the fucker to get low enough.

I just got a heavy grips gripper. 100lbs. It's a bit too easy for me, I managed 15 reps as soon as I took it out of the box. Now I think I'll get a captains of crush gripper. There's one that's 108kg (237.6lbs) I reckon that ought to be more challenging. Grip strength isn't particularly necessary for my style of fighting, I'm not wrestling, but I've got small hands and I figure improving my crushing grip strength could help with pulls as well as help improve my forearms overall.

U are right all that balance work will help u a lot IMHO.
I have some captiNs of crush grippers. Not sure what ones now. I'll check. On bb.com they sell another brand that's cheaper and as robust

[Colstreamer]

Re: Colstreamer's 2015 training log.

Yeah the ones I got are "Heavy grips" they go up to 350lbs. I figure, as the 100lbs are so easy, I'll try for 250lbs next. Ive seen captains of crush and heavy grips on amazon.