Ryuubane's Starvation Nation Log

Training Training Logs
61

Thursday: 7/15/10

Joint Rotations/Warm-Up

4 Reps all:
Inverted Rows
Push-Ups
Hip Bridges
Alternating Angled Knee-Ups

Plank: 1 Minute

10 Reps all: (both stances)
Jab
Cross
Hook
Upper-cut
Elbow

Stretch

62

Friday: 7/16/10

Airdyne:
5 minute warm-up
5 second sprint/ 55 second easy (5x’s)

4 Reps all:
Wide Grip Pull-Ups
Dips
Hanging Knee-Ups
Step-Ups

10 Reps all: (both stances)
Side Knee
Straight Knee
Side Kick
Thai Kick
Push Kick

Side Planks: 30 seconds each side

Hamstring Rehab:
2x20 lying leg curls
2x20 hip bridges
2x20 lying leg raises (uni-lateral)

1 Minute Stretching: hams, quads, glutes/abductors, adductors/groin

10 Minutes Ice

63

Saturday: 7/17/10

4 Reps all:
Inverted Rows
Push-Ups
Angled Knee-Ups
Back Extensions

Plank: 1 Minute

Ham Rehab:
2x20 Leg Curls
2x20 Hip Bridges
2x20 Uni-Lateral Leg Raises
3x10 seconds PNF stretching

10 Reps all: (both stances)
Jab
Cross
Hook
Uppercut
Elbow

Notes: Hamstring is feeling much better but still can’t run.

64

Monday 7/19/10

8 Reps all:
Wide-Grip Pull-Ups
Dips
Hanging Leg Raises
Reverse Lunges

Side Planks: 30 seconds each side

20 Reps all: (both stances)

Airdyne Sprints:
6x 5 second sprints/ 55 second rest

2x20 all: (ham rehab)
leg curls
Uni-lateral leg raises
hip bridges

PNF stretching: (Hams)
2x20 seconds

65

Tuesday 7/20/10

8 Reps all:
Inverted Rows
Push-Ups
Decline Twisting Sit-Ups
Back Extensions

Plank: 1 Minute

20 Reps all: (both stances)
Jab
Cross
Hook
Upper-Cut
Elbow

66

Wednesday: 7/21/10

8 Reps all:
Wide Grip Pull-Ups
Dips
Hanging Leg Raises
Reverse Lunges

Side Plank: 30 seconds each side

20 Reps all:
Straight Knee
Side Knee
Push Kick
Thai Kick
Side Kick

1 Hour Mowing

30 seconds stretching: quads/hams/adductors/abductors/calves

67

Thursday: 7/22/10

8 Reps all:
Inverted Rows
Push-Ups
Rocky Sit-Ups
Back Extensions

Plank: 1 minute

20 Reps all: (both stances)
jab
cross
hook
upper-cut
elbow

Hill Runs:
5x100 yards

Stretch:
30 seconds every major muscle group

68

Friday: 7/23/10

8 Reps all:
Wide Grip Pull-Ups
Dips
Reverse Lunges
Decline Knee-Ups

Side Planks: 30 seconds each side

20 Reps all: (both stances)
Straight Knees
Round Knees
Side Kick
Thai Kick
Push Kick

Airdyne Sprints:
7x 5 second sprint/ 55 second easy

Stretch:
30 seconds every major muscle group

69

Saturday: 7/24/10

8 Reps all:
Inverted Rows
Push-Ups
Uni-Lateral Kettle-bell deadlifts (35lbs)
Alternating Angled Hanging Knee-Ups

Plank: 1 minute

20 Reps all: (both stances)
Jab
Cross
Hook
Upper-Cut
Elbow

70

Monday: 7/26/10

12 Reps all:
Wide-Grip Pull-Ups
Dips
Reverse Lunges
Knee-Ups

Side Plank: 30 seconds each side

Hill Sprints:
5x100 yards at 80-90% intensity

30 Reps all: (both stances)
Thai Kick
Push Kick
Side Kick
Round Knee
Straight Knee

71

Tuesday: 7/27/10

12 Reps all:
Inverted Rows
Push-Ups
Bicycles
GHR’s

Plank: 1 Minute

30 Reps all: (both stances)
Jab
Cross
Hook
Upper-Cut
Elbow

72

Wednesday: 7/28/10

12 Reps all:
Fat Man Pull-Ups
Pike Presses
V-Ups (Jack-Knifes)

Side Plank: 30 seconds each side

30 Reps all: (both stances)
Thai Kicks
Push Kicks
Side Kicks
Round Knees
Straight Knees

30 Seconds stretch all major muscle groups.

73

Thursday: 7/29/10

12 Reps all:
Bent Knee Inverted Rows
Push-Ups
Bicycles
GHR’s

Plank: 1 Minute

30 Reps all: (both stances)
Jab
Cross
Hook
Upper-Cut
Elbow

1 Hour Mowing

74

Friday: 7/30/10

12 Reps all:
Floor Chins
Pike Presses
Mod V-Ups
Reverse Lunges

Side Plank: 30 seconds

Hill Sprints:
7x40 yards at 85-90% intensity

30 Reps all: (both stances)
Thai Kick
Push Kick
Side Kick
Straight Knee
Side Knee

Hamstring still not quite back to normal after pulling it.

75

Saturday: 7/31/10

12 Reps all:
Inverted Rows
Swiss Ball Leg Curls
Push-Ups
Bicycles

Plank: 1 Minute

30 Reps all: (both stances)
Jab
Cross
Hook
Upper-Cut
Elbow

76

Monday: 8/2/10

16 Reps all:
Wide Grip Pull-Up
Dips
Decline Knee-Ups
Reverse Lunges

Side Plank: 30 Seconds

40 Reps all: (both stances)
Thai Kick
Side Kick
Push Kick
Straight Knee
Side Knee

77

Tuesday: 8/3/10

16 Reps all:
Inverted Rows
Push-Ups
Bicycles
GHR’s

Plank: 1 Minute

40 Reps all: (both stances)
Jab
Cross
Hook
Upper-Cut
Elbow

Airdyne Sprints:
5x20 seconds sprint/ 1 minute rest

78

Wednesday: 8/4/10

16 Reps all:
Chin-Ups
Walking Lunges
Pike Presses (elevated)
Jack-Knifes

Side Plank: 30 seconds

40 Reps all: (both stances)
Thai Kick
Side Kick
Push Kick
Straight Knee
Side Knee

79

Thursday: 8/5/10

16 Reps all:
Inverted Rows
Push-Ups
Ball Leg Curls
Bicycles

Plank: 1 Minute

40 Reps all: (both stances)
Jab
Cross
Hook
Upper-Cut
Elbow

Jump Rope:
5x1 minute fast (120 revolutions per minute)/ 1 1/2 minutes rest

80

Friday: 8/6/10

16 Reps all:
Ab Wheel Roll-Outs
Step-Ups
Dips

40 Reps all: (both stances)
Thai Kick
Side Kick
Push Kick
Straight Knee
Side Knee

Side Plank: 30 seconds