AxelB's running, lifting and kicking log

Discussion in 'Training Logs' started by axelb, Sep 26, 2017.

  1. axelb

    axelb Master of Office Chair Fu

    thanks, the knee is feeling okay, and I can walk without issue.

    I noticed some places are doing limited outdoor classes in the UK for those that aren't "sheilding". The government said sheilding ends in August, and schools go back in September, so I guess I may get back to a class this year, but I'm trying not to get my hopes up.
  2. Nachi

    Nachi Valued Member Supporter

    That's good to hear :)
    I see. Hopefully you will be able to! The state of the pandemic seems to be changing within months. Good luck anyway :)
    axelb likes this.
  3. axelb

    axelb Master of Office Chair Fu

    I was wiped out for a weekend by some random migraine illness, I had a headache through the day, fairly minor, I thought because I was tired.

    Did a workout and could barely finish even though I was going 50%
    end up going to bed and slept for 13 hours.
    Still felt off food and had a head ache and back to normal a few days later.

    A week later I was back to my routine, however the kids are often in the gym with me now, so my workout is changed so that they can get involved.

    This week I have been easing back into running, knee feels ok, with occasional odd cracking. I'm using knee support whenever running or lifting.

    I've been a little more cautious about diet, which has helped drop to just under 15 stone.
    I was stung by a needle or possibly hogweed a week ago, my legs swollen up and since then I'm conscious to run with calf covers, or walk with trousers;
    I put my jeans on (let's not kid myself, I start with the loosest, baggy jeans).
    They are Tight!
    So work needs to be done on my diet and activity.

    I restuffed my grapple dummy so that it was plumper, I noticed a rip, so I had to re sew it (only had it 2 months).

    Future plans, continue with lifting plan, but without squats until knee is good.

    Monday walk, bench, pushups
    Tuesday run
    Wednesday pullups BJJ drills, as hoc grapple dummy work
    Thursday walk, bench, pushups.
    Friday walk/run Shadow box
    Saturday run/walk pull-ups, rows or deadlift
    Sunday walk
    Xue Sheng likes this.
  4. Xue Sheng

    Xue Sheng All weight is underside

    Sorry about the migraine, I know how much fun they aren't
  5. axelb

    axelb Master of Office Chair Fu

    Trying to get a routine back, but with work and kids at home all the time its proving challenging.

    My BJJ club have no contact training (with dummy or member of household) at the club, the process he's put in place is impressive and well communicated.

    Unfortunately for me it's still home based training over zoom on Monday. They have a class stream and I tidied up the garage so that I had more space to annihilate the dummy.
    I bought a sheet of tarpaulin to cover the area (which is padded with carpet).

    Getting a bit more focus on the training with this setup, drilling specific setup and then free roll to focus on keeping moving.

    Last week was intensity week, so near pushing where I could.

    Morning run
    In the morning run with the dog
    2.3 mile run 10'28" min/min AVG
    161bpm AVG HR.

    Evening bench
    20kg x10,
    75kg 2x10
    75kg x12
    Barbell curl 32.5kg 10, 12, 12

    Pushups 15, 20, 15, 15

    Bench (often doing 2x a week)
    82.5kg x10

    Kneeling ab wheel 5, 10, 10, 10
    Pushups 20, 20

    Deadlift (usual once a week, alternating with row and pullups)
    80kg x5
    120kg x5
    130kg x4,
    150kgx 2
    170kgx1 (90% of 1rm)

    Dumbbell curl 32.5kg 3x10
    Leg raises 2x10

    I had my HR chest strap for a session to check the intensity.

    1 hour 6min
    AVG HR 137 bpm
    Max HR 167 bpm

    Tuesday usually bench/chest work

    In the morning run with the dog
    2.3 mile run 11'26" min/min AVG
    153bpm AVG HR.

    The dog runs off lead when no one is on the field, this time with my old sports watch, I was interested to see how far she ran :D

    2.2 mile (not surprising, it was hot even for 7am)
    AVG pace 12min/mi, but often with bursts of 3'24" min/mi (not surprising, she normally laps me even at my day pace)

    In the evening;
    20kgx8, 60kgx8
    70kg 4x8

    Kneeling ab wheel 5, 10, 10

    Pushups 15, 15, 15.

    5 mins stretching.


    Most days I spend about 1 hour watching the instructional videos I have on my phone, and/or analysing fights, I've done this before lockdown, but trying to make conscious effort to have routine of it.
    Nachi likes this.
  6. axelb

    axelb Master of Office Chair Fu

    some as hoc stretching and watched a few martial arts instructionals and fights.

    1.1 mile walk with 15kg vest (25 min walk).




    3.5 mile run 36mins 10'27" AVG pace.
    161 AVG HR
    Felt good to get the 3 mile going again.
    Doggy probably did 4+ miles, but I didn't have the watch on her.
    Knee feels ok after problems in June.

    Weight still hanging around 14st 9lbs /93kg

    10 mins stretching.

    Sleeping ok most nights.

    more BJJ study in in the evening, focusing on escapes and defensive study this week.
    Nachi likes this.
  7. Nachi

    Nachi Valued Member Supporter

    Good to see you logging again! The logs section feels a bit abandoned :)
    Travess and axelb like this.
  8. axelb

    axelb Master of Office Chair Fu

    yes, I feel better for putting something down now, but the last few months made me feel too frustrated to post anything, I guess others feel similar.

    Glad to see you're still keeping to logging going :)
    Nachi likes this.
  9. axelb

    axelb Master of Office Chair Fu

    Sunday: rest

    Online BJJ with grappling dummy.
    1 hour, I had my chest strap on.

    727kcal 121 AVG HR.

    Working on side control escape from cross face.
    Hand/forearm into near side hip,
    Other hand under chin.
    Bridge and frame, hip escape and closest knee into hip.
    Hip and shoulder escape, other foot on hip and knee onto the shoulder.

    Following this, pressure down onto the back and foot across the face to omplata.
    Alternate escape was sit up escape.

    Following omplata, with upward pressure roll back to sit back mount then triangle.

    The last part was a "rolling" with the grapple dummy, just focused on keeping moving, and trying to keep my mind and body going.

    Stretch at the end.

    I feel like I've got a little something back, and I'm grateful for it.
    Travess and Nachi like this.
  10. axelb

    axelb Master of Office Chair Fu

    Bench press
    20kgx8, 60kgx5, 60kgx8, 70x5
    80kg 2x8, 80kg x10

    Kneeling ab wheel 3x10

    Pushups 3x10

    1.7 mile walk

    Chinups 5, 6, 10, 7, 5, 5
    Dumbbell curls 32.5kg 12, 12, 14

    5 minutes stretching.

    Early morning run
    2.2 mile 27min 12'35" min/min AVG
    151 AVG HR.
    This run was a real grind! Finishing early crossed my mind many times, but I stuck to the laps of the field I had planned.

    Evening walk 1 mile 27 mins.


    20kgx8, 60kgx5, 70kgx5, 80kgx5, 85kgx3
    87.5kg 8 (aimed for 9 but failed, which is why I always do it in the spot rack)

    Pushups 3x15

    The weekend I will be traveling a lot so no training planned.
    Nachi and Travess like this.
  11. axelb

    axelb Master of Office Chair Fu

    I should keep on top of this.

    Well mostly I haven't because I have done no planned training.

    Holiday for a week, which involved plenty of walking, 3 miles+ a day usually about 4000kcal a day.
    Also drank and ate a lot, so weight is back over 15stone.
    The week after was my son's birthday, kids back to school so again, no training, but a fair amount of activity.
    Lots of food, cake, and more beer.
    I was more conservative about my portions and definitely drinking less, so weight came down to under 15 stone.

    This weekend decorating and moving furniture, my daughter's room is being redone, she's 12 and it was last done at 4.

    Plenty of activity and 2 flights is stairs with a lot of furniture was good leg workout.

    This week we have more furniture coming, so I'll be taking that up and constructing this week, so plenty of activity, nothing as fulfilling as a gym workout but still a good bit of activity.
    Morik, Travess and Nachi like this.
  12. axelb

    axelb Master of Office Chair Fu

    A few more weeks of no logging.

    Weight is remaining about the same ~93kg 14st9lbs
    I am getting more cardio in, but I am also unchanged on the diet.

    I have been able to run once a week, usually 3+ miles apart from this week as the kids are at home for half term.

    I have avoided leg work in lifting as my right knee still has issues especially after squatting- I'm working through the issues with stretching, foam roller and knee support when I'm doing more ballistic exercise.

    Lifting routine is Tuesday bench/pushups, Wednesday pull-ups Friday lighter bench/pushups/stretching.

    Every Monday is remote BJJ with the grappling dummy, I feel I am still getting benefits from this despite the lack of a resisting partner.

    Before lifting sessions I will do 15-30 minutes with the grappling dummy, drilling certain positions.

    I haven't yet decided on whether to focus on diet to lose some weight. I feel that I should do that there is less burden on my joints, but I am also indulging a lot because recent unexpected family health issues have made me contemplate the unpredictable shortness of life.
    Travess, Morik and Nachi like this.
  13. Nachi

    Nachi Valued Member Supporter

    Good to see you back!
    It looks like you are also rather active in this time of lockdown.

    I am sorry to hear someone in your family has/had health issues.
    axelb likes this.
  14. axelb

    axelb Master of Office Chair Fu

    pffft October and I post an update.
    My routine continues.

    Monday 1 hour BJJ with dummy.

    Running up to 3 miles a week 10min/mi last week I upped to 2x 1.8 mile run Tuesday and Thursday.

    Tuesday also.
    20mins BJJ with dummy
    Bench press 5x 60kgx10
    Ab wheel 5x 5 from kneeling.

    Push ups 5x15
    20 mins stretching.

    Chinups 5, 6, 8, 8, 8, 5.
    Rows 60kg 5, 6, 7, 8, 8, 8
    Curls 3x 35kg x12.
    10 mins shadow boxing.
    10 mins stretch.

    Thursday also 30 min BJJ dummy and 15 mins shadow boxing.

    Every day 1.8 mile walk with the dog.

    Weight hanging around 92kg.
    This week not so great, aching a lot, peak flow is down.
    I've done anything since Saturday apart from daily walk.
    I plan to do remote BJJ tomorrow if peak flow is back up.
    cloudz, Mangosteen, Morik and 2 others like this.
  15. axelb

    axelb Master of Office Chair Fu

    Well my weight went up since the last post before Christmas to 99kg after Christmas.
    With tier4 then lockdown I was back in sheilding, but this time allowed out once a day for exercise.

    With the kids at home, my usually lunch plans of walk/run had to be cancelled to focus on their time.

    I cut the drink down second week of January to just weekends which helped, weight creeped down to 96kg

    The last 3 weeks I refine my diet and found a way to get a regular run in:
    Kids love going out for their 1 allowed daily exercise on their scooter, so they do that and I run. This usually is about 2 miles, which is enough for them and me.

    So weekly schedule is:
    Monday 30min walk

    1 hour BJJ on zoom.

    Tuesday gym work with the kids (p.e. )
    For me that is pull-ups 5, 6, 8, 9, 6, 5, 3
    We take it in turns and the kids do their own pull-ups or hang from the bar.

    Curls with 17kg on each dumbbell 12, 15, 12

    Kids do other calisthenics

    10mins shadow boxing or using a ball on elastic attached to my head for coordination

    10 mins stretching.

    Wednesday running 2 miles (25mins ish)
    I have been using this to focus on running form and cadence as 2 miles isn't taxing.
    If we can't get out then 40 mins on the bag.

    5 mins stretching.

    1 hour martial arts study/BJJ
    Although I do this sporadically through the week, I set time aside to focus on it for an hour.

    Bench press sets of 10
    20kg, 60kg, 60kg, 65kg, 70kg, 70kg, 70kg, 60kg
    Ab wheel from knee
    5x 6rep
    Push-ups 3x10

    Shadow boxing or bag work 10 mins.

    10mins stretching.

    45min walk

    Turkish getsups 8kg 3 sets of 5 each side.

    2 mile run, or 45min bag.
    Recently it has been running more often as the kids prefer to go out :)

    10 mins stretch

    Sunday 45min to 1 hour walk
    Weight has come down to 92kg again with cutting out the snacks.
    cloudz and hewho like this.
  16. axelb

    axelb Master of Office Chair Fu

    Weight down to 93.5kg

    Asthma is mostly behaving, a change in season will often require extra medication and easing up, so I'm keeping an eye on it.

    Monday BJJ 1 hour zoom session continues. Triangles/arm bar has been the focus the last few sessions.

    After I'll study instructional on triangle and fights that have triangles/arm bar
    I had not seen the Fedor Vs Fabricio fight before, what sub!

    20 minutes stretching after

    Tuesday pull ups 6, 8, 10, 10, 6
    I can't determine if I'm getting stronger it is because I'm getting lighter :D

    Curl 16kg DBs 10, 12, 14

    Shadow boxing 10 mins

    Run daddy run kids on scooters.
    They are getting faster and less breaks!
    2.6 miles 27min

    20 min stretching.
    1 hour video study, focus on watching fights with butterfly guard.

    Thursday bench

    20kg X10, 60kx5, 60kx10, 70kgx10, 75kg 2x10.

    Ab wheel on knees 5sets of 7

    Push-ups 3x10
    10min shadow boxing

    9kg Turkish getsups

    5 sets of
    5 each side (10)

    10 min shadow boxing.

    20 min stretching.

    2 mile run with kids on scooters.
    Nachi likes this.
  17. axelb

    axelb Master of Office Chair Fu

    Oh, not bad, it's been a month without updating this.

    Kids went back to school this month.
    We all have 2 tests a week for covid, so we stagger them between us for most coverage.
    It's not pleasant, and I consider us all to be keeping with the rules, so I don't expect we will see a positive test in our house.

    My second vaccination should be due in April when I get the message from the doctors.

    With kids back in school I am about to focus a bit more on my training schedule.

    Similar to before.

    Monday: 2 mile walk and 1 hour BJJ on zoom.
    I usually drill 30 mins before and 1 hour video study after with notes.

    20 mins stretching

    I'm following juggernaut 531 template again, with modifications.


    Curls with 38kg (2x 19kg dB)

    Stretching 10 mins.
    2mile walk

    5km 30mins, BJJ drilling 20 mins
    20mins stretching

    20kg X10, 60kgx10
    67.5kgx10, 67.5kg X10, 67.5kg x12

    Push ups 3x15
    Ab wheel kneeling

    20 mins bag work

    Turkish getsups
    11kg x 5 each side for 4sets

    30 mins stretching
    Nachi and Travess like this.
  18. axelb

    axelb Master of Office Chair Fu

    Weight is still around 93kg, but body fat down to ~17%

    Average daily calories in is 2300 over the last few weeks (net 1190).

    My grapple dummies arm came off during drilling. Maybe all the recent omoplata setups have taken its toll. I contacted the suppliers who said they are sending another for free :D

    I did stitching on the arm which should keep it together until the replacement arrives.

    Last week I felt a bit run down, so I took the training down a notch. Usually I rest at the weekend, but the last few weekends I spent 2 hours digging in our allotment and carrying soil.

    I felt back to my standard this week, but feeling a bit sore from this week's training.
    Last edited: Mar 27, 2021
    Nachi and Travess like this.
  19. axelb

    axelb Master of Office Chair Fu

    I seem to revisit once a month.

    I followed the same routine. A week ago a felt a cold coming, so I stopped training after Wednesday.

    Cold came into full symptoms over the weekend, then I was ok by Monday, just hayfever symptoms.
    Vaccine shot 2 on Tuesday.

    Rested all week and I had no symptoms.
    I continued to rest even though I felt fine.

    Today it was time to get back to it.
    Started light with pull-ups
    Dumbbell curls 28kg 3x10

    Pushups 3x10
    Turkish getups 9kg dumbbell
    3 each side
    4 each side
    5 each side.

    Got to practice some self protection as 2 men tried to steel my dog when I was on a walk.
    I could see them coming a mile off 2 men in a van. The way they were driving and asking about the dog.
    They both came out towards be.
    I used space, a parked car as a fence and made it clear I wasn't an easy target.
    They got back in and drove off quickly.

    But not quickly enough, I got a picture for the police :D
    Nachi and Travess like this.
  20. Travess

    Travess The Welsh MAPper Supporter

    Just saw your post on the Reading Dog Owners page (oddly, a former workmate of mine from,who now lives in Minnesota, shared it) it's just a shame that the licence plate was fake, and that they probably won't be stopped (unless caught in the act) :mad:

    Glad the outcome was a positive one for you at least though, and that you thankfully still have you 4-legged-family member with you.

    axelb likes this.

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