JB's KM Log

Training
41

Thurs 26 March - Home Training - 18 mins (370 kcals)

A1) Double KB lunge 4 x 10
A2) Single KB row 4 x 20 (managed 10 reps with left arm on last set)
10-15s between exercises; 1 min between sets

B1) G/H negatives 3 x 5
B2) Band pullaparts 3 x 10

C1) Swiss ball sit up 2 x 10(I did this trapping the feet under the G/H bar so when I was fully extended by body was horizontal making the sit up like a jack knife motion)
C2) Left arm KB clean and press 1 x 10

Good session. Short rest intervals jack up heart rate to 85%+

Afterwards did 8 mins of stretching

It’s been 15 days since my last Krav Maga session. I estimate I’m 10-14 days away from a return.

42

Wed 1 April - Home Training - 16 mins (225 kcals)

Bit of a lay off over the last few days. Shoulder feels pretty good although the tendon is still snagging through certain ROMs. Will need to consider some more self-administered deep tissue massage.

Also felt a bit down yesterday, which was distracting me during the workout. So it was briefer than anticipated.

A1) Double KB Lunge 3 x 10
A2) Inverted ring row 2 x 10; 1 x 9

B1) Swiss ball leg curl 3 x 10
B2) Pullapart 3 x 10

C1) Swiss ball sit up twist x failure
C2) Left arm KB clean and press 1 x 10

Then stretched for 3-4 mins.

Krav Maga is becoming a distant memory! Need to get back into it ASAP!

43

Can you still kick, practice footwork and hit with the other hand? You could always just appropriate the skills you practice to avoid hurting your bad shoulder.

44

[quote]Sentoguy wrote:
Can you still kick, practice footwork and hit with the other hand? You could always just appropriate the skills you practice to avoid hurting your bad shoulder. [/quote]

I can and that’s what I have been doing to keep sharp-ish. I also think I have improved my jab as I’ve thrown so much.

45

Mon 13 April

Haven’t been logging my training recently (naughty) but suffice to say still absent from Krav Maga due to shoulder injury.

This evening I went to a local physio for ultrasound treatment; also had some soft tissue massage. She reported the right tendon was noticeably thicker than its left counterpart. Has settled well after this treatment and will consider a few push-ups later to test the feel.

Very frustrating time but I believe I have improved somewhat with my left jab, as well as kicks, as I have been doing a lot of heavy bag work to compensate.

Diet:

As of 7 April, in a bid to shed some fat, and to alleviate some of the frustration mentioned above, I have embarked on a diet that involves replacing breakfast and dinner with a whey shake. This is obviously quite a dramatic caloric reduction through the day. I still enjoy a hearty meal at night (still modest carb intake) and, although I don’t count calories, I try to make this one meal as opposed to a meal plus additional grazing through the evening. I have done this for a full week now, with the exception of Saturday, where I had a small lunch. I have also trained every day since then apart from last night. Yesterday was the first time I felt hungry on this diet and I did eat a bit more at night as a result. Workout nutrition pretty much as I have outlined before, i.e. hydro whey with cyclic dextrin or equivalent.

46

Tuesday 14 April - 22 mins; 400 kcals

Lower body training GVT style. Second workout using this scheme; did first 7 days ago (Poliquin recommends 5 days), so anticipate some extra DOMs. Good session in last of the evening sun.

A1) Double KB lunge
A2) Swiss ball leg curl
6 x 8; 1 x 7; 1 x 5; 30s between exercises and sets

B) Farmers walk (65kg) x 2 laps (each lap c.25 yards)

C) Swiss ball leg raise 1 x 17; 1 x 15; 1 x 13; 1 x 7 30-45s RIs. Took random number (17) and tried ladder down to single rep but blew up early doors.

Intra-workout: 20g hydro whey; 80g cyclic dextrin; 5g creatine; 2-3g leucine; 100mg of alpha-lipoic acid. Using old ALA I found at the back of the cupboards to potentially aid uptake. However, I noticed it expired last July! So it’s probably nutritionally redundant!

47

Wed 15 April

Weighed in at 173lbs; that’s 5lbs loss in one week.

Obviously will be largely be fluid. However, the shake replacement strategy clearly paying dividends, despite eating some of my wife’s KFC last night. Damn, fried chicken worthy of wrecking any well-planned diet!

48

Thurs 16 April - Upper body - 22mins; 400 kcals

A) Ring inverted row 5 x 8; 1 x 5; 2 x 6; 1min RIs
B) Single arm KB (20kg) bench (body on Swiss ball) 2 x 10 (no rest)
C) Double band chest press (heavy bands attached to stairwell; upright stance) 2 x 12; 1min RI
D1) Partial laterals (5kg DBs) 2 x 10
D2) Pullaparts 1 x 10; 1 x 8
30s between
E) Ring face pulls 2 x 8

This was first push related workout since incurring shoulder injury. Shoulder a bit stiff today (Fri 17th) but no tendon pain. The single KB bench press also worked my core, which has ensured my DOMs in the area from the previous lower body workout has persisted. Love it!

49

Sat 18 April - 15 mins; 280 kcals

A1) Single arm 20kg KB renegade row (non-working arm rests on 6ins box) 4 x 10
A2) KB goblet squat 4 x 15
A3) Swiss ball toe touch 4 x 10 (each leg)
Done as circuit with 1 min between sets.

B) KB high pull 3 x 8
C) Swiss ball knee tuck 1 x 15

50

Sun 19 April 18 mins; 360 kcals

A1) Left punch heavy bag
A2) Thai kicks
1 min each exercise performed as circuit with minimum rest x 4 circuits;
B1) Skipping
B2) Shadow boxing
1 min each exercise performed as circuit with minimum rest x 2 circuits
C1) Swiss ball leg raise 2 x 15
C2) Alternating roundhouse kicks 1 x 10 (per leg); 1 x 7

51

Mon 20 April 21 mins; 345 kcals

GVT style lower body session

A1) Double KB lunge
A2) Swiss ball leg curl
7 x 8; 1 x 6; 30 secs between exercises and sets.
B) 60kg Farmer’s walk x 50 yards
C) Swiss ball leg raise (descending ladder) x 15; 13; 11; 9; 5 as little rest as possible between sets; quit ladder when can no longer reach target rep.

52

Tues 21 April - 14 mins; 190 kcals

A1) Inverted ring row 3 x 10; 1 x9
A2) Single arm chest press (body on Swiss ball) 4 x 8
B1) Standing band chest press 3 x 10
B2) 32kg standing single row 3 x 10
C) Pull aparts x 2 sets

53

Wed 22 April

Weekly weigh in: 175lbs.

Surprised to top scales at 175lbs, a 2lbs gain from last week. This is despite my Warrior Diet inspired IF, which I have been running since 7 April. Still pretty confident I have made some real inroads to fat lost as I ‘feel’ it around the mid section and with my clothes. Still, I’m disappointed though as the fasting aspect has been quite hard at times (2-3 whey shakes between 6.30am and circa 6.30pm). I also feel I am not gorging at night and go to bed with a flat stomach. Will run it a bit longer as I want to get down to 168lbs.

54

Wed 22 April - 14 mins

A1) Heavy bag
A2) Thai front kick (10 strikes per leg)
1 min per exercise; as little rest as possible between exercises and sets; x 4 circuits
B1) Skipping rope
B2) Shadow boxing
1 min per exercise; as little rest as possible between exercises and sets; x 2 circuits

First session using my right arm (lightly) on the bag. Sadly I am feeling the tendon a bit the following day, and it has clearly inflamed again not significantly but enough to alarm me. I will need to bit the bullet and spend more on ultrasound sessions before the situation becomes chronic.

55

Thurs 23 April

A1) Rope x 30s
A2) Swiss ball leg raise x 15
A3) 65kg farmer’s walk x 25 yards
x 3 circuits

Earlier attended physio for deep tissue work and ultrasound on troublesome right shoulder. Now need to consider lapsing my Krav Maga membership for a month or so. Hard fact is I’m not going to be back anytime soon. Thankfully, I can still do a certain amount of training to keep me from going totally mental!.

56

Sat 25 April - 23 mins; 420 kcals

A1) KB lunge
A2) Swiss ball leg curl
7 x 9; 1 x 7; 1 x 5; 30 secs between sets and exercises.
B1) Band crunch (loop heavy band on Olympic ring)
B2) Swiss ball leg raise
2 x 10; 1 min RI

GVT style leg workout with suitable DOMs in all the right places in days afterwards. Pain subsided in right shoulder tendon; fingers crossed continues.

57

Sunday 26 April - 16 mins; 325 kcals

A1) Body parallel inverted ring row
4 x 8; 1 x 7; 1 x 6; 1 x 5; 1 x 4; 1 min RI
B1) Standing single arm band chest press 3 x 12
B2) Pull apart 2 x 10; 1 x 7

Did some rotator cuff work afterwards.

58

Thursday 30 April

Haven’t trained since Sunday due to family commitments and general time constraints. Given the shoulder problem that’s no bad thing.

Yesterday I went for another ART session. Felt instant relief following the treatment, which also involved a chiro neck adjustment. The practitioner thinks my issue is age combined with RSI at work and general overuse, i.e. training 6-7 days a week. Particular emphasis was given to RSI at work as I had classic symptoms re incorrect posture. This shouldn’t be a surprise as my shoulder feels stronger at weekends. I’ve made a commitment to address this and really work at improving my work station, taking more ‘movement breaks’, as well as generally improving pull-related function, which I had certainly neglected over the past months. With the amount of punch-work, and general push work I am not surprised I’ve broken down.

Leg session planned for later. GVT style, which I would recommend for anyone who places less emphasis on weights compared with combat-related training. The beauty is you get a meaningful workout once every 5 days. I think it can easily be split between upper and lower body across two days (consecutively or otherwise). Of course, it’s hypertrophy-focussed so if it’s strength you’re after there are better systems to follow.

Still focussed on Warrior Diet style eating. A typical work day look like:

6.30am
20g whey
9g greens powder

12.30
20g whey

Sometimes around 4pm I will eat a 200-300 kcal snack in the form of a healthy protein bar.

Around 6pm will be a workout, with intra-WO typically using 40-80g cyclic dextrin and 20g hydro whey.

Dinner will have carbs on a workout day, usually Thai glutinous rice, sometimes potato, after dinner a few rice cakes and almond butter. Non-workout day I try to keep carbs down to 50g or so.

I have switched to organic coffee and have noted a marked improvement in energy levels and general well-being. I cannot recommend this enough. I drink 2-3 cups in the morning and generally switch to green tea with added root ginger afterwards. Good detox and can help curb hunger pangs while on the WD.

As an aside, here’s my daily non-workout supplement regime:

Morning:
1g Vit C
1 vit/min tab (designed for men)
5000iu vit D
Green tea extract
Chromium pic
L-carntine
1g fish oil
1g evening primrose oil

Evening:
2-3g fish oil
1g evening primrose oil
1g vit C
slippery elm bark
royal jelly

I found the slippery elm bark and royal jelly in the cupboard. My wife used to take these and I noted they were just past sell by so waste not want not!

59

Thurs 30 April 24 mins; 470 kcals

A1) KB double lunge
A2) Swiss ball leg curl
9 x 9; 30s between ex and sets; did 7 x 9; then 1 x 7; 1 x 6

B1) Rope crunch (using band suspended from Olympic ring)
B2) Swiss ball leg raise
3 x 10; 1min between sets

8 mins of stretching. Good seesion

60

Sat 2 May - 33 mins; 600 kcals

A) Inverted ring row 5 x 8; 1 x 7; 1 x 5; 1 x 5
GVT style 8 x 8; 1 min RIs
B) Left arm KB chest press (on Swiss ball) 3 x 10; 30s RIs
C) Left arm KB clean and press (from floor) 3 x 5; 30s RIs
D1) Ring L-fly
D2) Band pull aparts
1 x 8
E) Rotator cuff band work 3 x 12; minimal rest
F1) Band kow tow
F2) Band back extensions
2 x 10; using a band suspended from the Olympic rings, the kow tow is effectively a rope crunch focussing on TUT; for the back extensions, each end of the band loops around the shoulders like a harness; sit on the floor legs outstretched and then lean back until horizontal. Also taxes the abs given the preceding set.

After this I did 12 mins of freestyle on the heavy bag, which is left punches, kicks, knees.