Matvei's training log

Friday=fun day!
The afternoon-
front squat
5x empty bar
3x 95 lbs
3x140 lbs
3x185
5x4 230

push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
5x4 1110

pullups
10x9

bicep curls, dumbell
5x20 lbs
3x30
3x35

leg curls
4x90
4x110
4x130

Leg extension
130x4
150x4
170x4

Pullups 10x9 Wide grip x5

planks 30secx4 1 minuex1

climbing shenannigans.

Back squats. Took shoes off, making it much easier!
190x3 210x3 230x3 250x3 270x3 proud of this new PR.

Then a bit of bag work, just basics.

Started Zumba class tonite, which is fun-1.5 hours or so. My cardio served me well. Only needed sips between songs. Met a cute girl, which was nice. Looking forward to moar of that.

 

Today, my LONG awaited return to ballet! 1 hour Rena was happy to see me. I reckon I'll do some bag work before lunch.

 

The afternoon-
front squat
5x empty bar
3x 95 lbs
3x140 lbs
3x185
10ч1 230

push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
5x4 110

pullups
10x9

bicep curls, dumbell
5x20 lbs
3x30
3x35

leg curls
4x90
4x110
4x130

Leg extension
130x4
150x4
170x4

Pullups 10x9 Wide grip x5

planks 30secx4 1 minuex1

climbing shenannigans.

Wore flat kung fu shoes, normally reserved for bagwork. Works nice! Got the drop-in slip so's I can take zumba classes at PVCC this semester. The time there works better than the Zumba club.

All those shenannigans with PVCC and getting other things sorted cost me my MA training time.

 

Finally finished dealings with PVCC. Took up my weapons time. Got my heavybag and speedbag drills in, though.

 

front squat
5x empty bar
3x 95 lbs
3x140 lbs
3x185
3x5 230

push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
3x5 110

pullups
10x9

bicep curls, dumbell
5x20 lbs
3x30
3x40

leg curls
4x90
4x110
4x130

Leg extension
130x4
150x4
170x4

Pullups 10x9 Wide grip x5

planks 30secx4 1 minuex1

climbing shenannigans.
cable crunch 70 lbsx6
weighted situps, 45 lbsx20
jacknife situpsx20
planks, 30 secsx4, 1minutex1
dumbell swingsx10, x20L/R@ 60 lbs
kneeups @ dip stationx20
reclined body liftsx10
ankle flexion x5, 50 lbs x5, 70 lbs
tricep press 130x4, 140x4
Leg press 350x4, 400x4

 

Ended the day with 1 hour kobudo. Just kata, kenshin ryu bo shodan.

 

Running behind here. :/

2/11
Heavy/speedbag drills
Sword in the evening, 1 hour. All Iaito kata, no sparring.
2/12
90 minutes zumba. Good HIIT-long work intervals, short rests.
gym shenannigans
Back's feeling better every day.

Front squat
5x empty bar
3x 95 lbs
3x140 lbs
3x185
3x5 230

push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
3x5 110

pullups
10x9

bicep curls, dumbell
5x20 lbs
3x30
3x40

leg curls
4x90
4x110
4x130

Leg extension
130x4
150x4
170x4

Pullups 10x9 Wide grip x5

planks 30secx4 1 minuex1

climbing shenannigans.
cable crunch 70 lbsx6
weighted situps, 45 lbsx20
jacknife situpsx20
planks, 30 secsx4, 1minutex1, 2:30x1
dumbell swingsx10, x20L/R@ 60 lbs
kneeups @ dip stationx20
reclined body liftsx10
ankle flexion x5, 50 lbs x5, 70 lbs
tricep press 130x4, 140x4
Leg press 350x4, 400x4

So far today-
1 hour ballet

 

Lifting of the heavy things-becoming of stronk!, as Polandball would say.

Front squat
5x empty bar
3x 95 lbs
3x140 lbs
3x185
3x5 235

push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
3x5 115

pullups
10x9

bicep curls, dumbell
5x20 lbs
3x30
3x40

leg curls
4x90
4x110
4x130

Leg extension
130x4
150x4
170x4

Pullups 10x9 Wide grip x5

planks 30secx4 1 minuex1

climbing shenannigans.
cable crunch 70 lbsx6
weighted situps, 45 lbsx20
jacknife situpsx20
planks, 30 secsx4, 1minutex1, 2:30x1
dumbell swingsx10, x20L/R@ 60 lbs
kneeups @ dip stationx20
reclined body liftsx10
ankle flexion x5, 50 lbs x5, 70 lbs
tricep press 130x4, 140x4
Leg press 350x4, 400x4
hip induction/adduction, full stack of weights

Experiment with ATG squats, 3x50. Not too bad, not too good. Needs work.

As Polandball would say, "can has of Stronk, and gettings of STRONKER!"

speedbag and heavy bag drills.

Kobudo tonite, 1 hour.

 

So far-speedbag and heavybag. Something like 15 minutes or so.

 

1 hour shinkendo. Box pattern and extended patterns. Getting closer to free-sparring.

 

Monday-the new Friday.
front squat
5x empty bar
3x 95 lbs
3x140 lbs
3x185
10x1 235

push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
10x1 120

pullups
10x9

bicep curls, dumbell
5x20 lbs
3x30
3x35

leg curls
4x90
4x110
4x130

Leg extension
130x4
150x4
170x4

Pullups 10x9
cable crunch 70 lbs, 1x6
weighted situps 45 lbs x 20
jacknife situps x20
planks 30 seconds x 4, 1 minutex1
dumbell swingsx10, 20 L/R @ 60 lbs
kneeups at dip station x 20
reclined body lifts x 20
Ankle flexion x5 50 lbs, x5 70 lbs
tricep press 130x4, 140x4
handstand pushupsx4
leg press 350 x4 400x4
ATG squat 3x50

back squats are good nao!
190x3 210x3 230x3 250x3 270x3 290x3(new PR). 300 is looming near!

 

Bag drills in the AM. Wanted to do weapons, but demands on my time didn't allow.

 

I thought of doing ballet. Is it exhausting, has it helped your jumping/balance? I do some dancing I find the jive, is the only fatiguing one. Mainly I go because its sociable but It's making me concentrate on my posture more.

 

Yup, it's helped my balance and jumping loads. In technique classes we constantly work on posture to make sure we can develop the ability to balance in all sorts of positions. (without proper posture, one falls down trying to do any step or balance that involves being on high pointe) It can be exhausting, depending on the teacher and how much he/she enjoys allegro/grand allegro. I've found that younger teachers create more difficult combinations and set the tempo faster. :evil: Also, it's ideal to take classes that are at least 90 minutes if possible. Stretching at the barre tends to take 10-15 minutes of class time. :bang: A terrible annoyance, but better than an injury.

If you inclined at all, try a class! The fee to try a class at a studio is usually very low. ($15 at my current school)

 

That seems expensive to me or is that typical of fitness classes in the US. I stopped my capoeira partly becaus it was £10 / $15 here.

Luckily I think there is a ballet class I can get to. I'll give it a go. I'm getting bored of the yoga.

 

Good question! I don't know what the typical rate is. I've only attended a few different studios/schools so far. It likely varies. My teacher is a world-class dancer and comes from a family of famous balleria/os such as Nina Marlowe, so that probably makes it more expensive than most places. Shop around and see what you can find in your area. As in MA, you may not enjoy learning from the teachers that are popular.

 

Typical Monday

front squat
5x empty bar
3x 95 lbs
3x140 lbs
3x185
10x1 240

push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
10x1 120

pullups
10x9

bicep curls, dumbell
5x20 lbs
3x30
3x40

leg curls
4x90
4x110
4x130*

Leg extension
130x4
150x4
170x4

Pullups 10x9 Wide grip x5

cable crunch 70 lbsx6
weighted situps, 45 lbsx20
jacknife situpsx20
planks, 30 secsx4, 1minutex1
dumbell swingsx10, x20L/R@ 60 lbs
kneeups @ dip stationx20
reclined body liftsx10
ankle flexion x5, 50 lbs x5, 70 lbs
tricep press 130x4, 140x4
Leg press 350x4, 400x4
climbing shenannigans.

Back squats.
190x3 210x3 230x3 250x3 270x3 290x3 hoo-rah for new PR Will try for 300 in a week or 2. Had a run-in with “unsolicited advice guy” when doing these. SMH. Probably the most annoying character common in any gym. I'll take the advice of my physio and pro trainers over you, UAG.

Heavy bag and speedbag drills in the afternoon/early evening. Feeling better generally.

 

front squat
5x empty bar
3x 95 lbs
3x140 lbs
3x185
3x5 230*
ATG squat 3x50

push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
3x5 110

pullups
10x9

bicep curls, dumbell
5x20 lbs
3x30
3x35

leg curls
4x90
4x110
4x130*

Leg extension
130x4
150x4
170x4

Pullups 10x9 Wide grip x5

planks 30secx4 1 minuex1

dumbell swings x10, x20 L/R @60 lbs
climbing shenannigans
hip induction/adduction

 

I haven't blogged since March 2? :O Must fix this!
3/4-zumba and typical Friday gym shenannigans. 3/5 ballet for 1 hour, heavybag/speedbag, staff
Today-
front squat
5x empty bar
3x 95 lbs
3x140 lbs
3x185
10x1 240

push press
1x5 45 lb
1x3 55 lbs
1x3 60 lbs
10x1 120

pullups
10x9

bicep curls, dumbell
5x20 lbs
3x30
3x40

leg curls
4x90
4x110
4x150

Leg extension
130x4
150x4
170x4

Pullups 10x9 Wide grip x5

cable crunch 70 lbsx6
weighted situps, 45 lbsx20
jacknife situpsx20
planks, 30 secsx4, 1minutex1
dumbell swingsx10, x20L/R@ 60 lbs
kneeups @ dip stationx20
reclined body liftsx10
ankle flexion x5, 50 lbs x5, 70 lbs
tricep press 130x4, 140x4
Leg press 350x4, 400x4
climbing shenannigans.
ATG squat 3x50

Back squats.
190x3 210x3 230x3 250x3 270x3 290x3 300x3 hurrah for new PR!!

Speedbag and heavybag, typical stuff. A few minutes of staff.

 

3/8
Grip strength test no 1-55 lbs

Keeping it mellow today.

Weigh-in 165 lbs

Day 1 of using yoga to develop full splits.