i need to find a powerlifting gym or one with someone who knows what a deadlift, squat is, training alone must be getting me some bad habits i must not be noticing in order to injure myself this frequently.
16/08/11
Morning
Cardio - 20 minutes of Rope skipping and Shadow Boxing followed by 30 minutes of sauna to see how much pounds i could shed without feeling bad. 5.3lbs. It’s a good start already.
Night
Cardio - Light Hill walking 45 miutes, good to get some fresh air.
17/08/11
Afternoon
Deadlift - 5 with 229lbs forgot it was supposed to be 225lbs, oh well.
3 with 251lbs
1 with 282lbs good form and speed.
Cable Seated Row - 4x10 88lbs last 3 sets with 92lbs PR!
Biceps Curl - 31lbs 8/8/6/6 first set with 35lbs because all the 31lbs ones were being used.
Bro can you tape your lifts?
long time since i don’t record anything.
I will try, any special one you’re interested in helping out?
Whatever is giving you the most grief. I’m thinking bench/dead/squat?
squat definitely, but since i’m going to record i’ll just record everything.
[quote]solidkhalid wrote:
Whatever is giving you the most grief. I’m thinking bench/dead/squat?[/quote]
hahahaha just like all core lifts and most important ones.
18/08/11
Morning
Fasted Cardio - 45 minutes hill walking
Night
MMA - 2 hours first wrestling techniques, then sparring, after that pad works and sprawls.
19/08/11
Cardio - 30 minutes jumping rope and some complexes
weight at 202.4 waist at 40.6 inches
lost 2.2lbs and 0.3 inches
20/08/11
bench press - 5 with 150lbs
3 with 172lbs
1 with 189lbs
DB bench press - 12/10/12/12 44lbs tried various widths, to see which one was more comfortable.
Pec-deck - 5x10 20lbs good grove
Cable Extensions - 5x12 11lbs 3 last sets with 13lbs PR!
Front Plank - 2x45secs
Where were you most comfortable on the DB press? I let my elbows flare but keep my shoulders at around a 45 degree angle with my body, and keep them retracted.
around a 45 degree angle with the grip at 45 angle too, if i flare too much elbow screams.
22/08/11
Evening
Muay Thai - 1h30 circuit with sprawls, jumps, knees, kicks, pad working, core training, then heavy sparring, got checked with a big kick and my shin is fucked up badly. At least now i know i can go full power next sparring instead of being nice.
Night
MMA - 1h50 more sparring, meh, i’m dead.
23/08/11
Boxing - 2h20
4 rounds - jumping rope
4 rounds - shadow boxing over a tyre
4 rounds - shadow boxing in the ring
3 rounds - heavy sparring, got 2 Standing eight counts =( then afterwards i got better, because i discovered they were 2 pro boxers with matches on 18/09/11. gotta respect that, my jaw hurts, gassed on the 3rd round, but i’m happy i was able to get some solid body shots there at the expense of having my head bouncing back quite a few times. just learnt that i don’t have any head movement while i jab, my lip got cut too and here was i thinking that it was gonna be easier than muay thai sparring.
4 rounds - heavy bag
4 rounds - double end bag
4 rounds - punching ball
abs - 10 sets 20 reps various abs, ugh i hate high reps.
25/08/11
Press - 5 with 110lbs
3 with 128lbs
1 with 141lbs
DB lateral raises - 13lbs 4x12 guess what, i went to check the form of the lateral raise and discovered it supposed to do with straight arms, elbows slightly bent, just like a T. I’m such a dumbass, i was doing like with elbows completely bent, like 90 degrees, like an L if you looked from upwards
Facepull - 15lbs 5x12 tried a longer rope today.
Front Plank - 2x45secs
Cardio - Elliptical 30 minutes
26/08/11
Cardio - 15 minutes - sprints to the market to buy some marmelade to my father.
weight at 202 waist at 40.2
lost 0.4lbs and 0.4 inches
27/08/11
Morning
Front Squats - 5 with 132lbs
3 with 150lbs
1 with 167lbs
Back Squat - 132lbs 4x10 back squat returns =) heart was exploding in the last set.
GHR - 8/7/6 PR!
Seat Calf Raises - 13 5x15 PR!! really felt those calves burn
Afternoon
Cardio - hill walking 1h15