2 forms - monkey stick and WC1 5 mile cycle ride Squats 10x1 60kg squats 10x3 120kg Sumo deadlifts 10x1 60kg Sumo deadlifts 10x3 90kg Bench - 10x3 65kg millitary press 10x3 40kg - would have tried for more but the sumo deadlifts left me with much more tired shoulders than normal chin ups - 10kg weight between ankles . x10, 8, 6 , 4 , 2 had to do it like this - see comment about shoulders. So first time doing sumos - they seem to put a lot more work on the legs and shoulders whilst sparing the lower back. To stop from exhausting my legs too much I'm planning on alternating sumos and regular deadlifts on each weights workout. on the days when i do sumos i will squat lighter - maybe front squats to mix things up a bit.
Executive decision today - after two nights of pretty much no sleep ( i suffer from insomnia fairly regularly) I am taking the day off from the gym due to feeling like hammered c**p Still 5 mile cycle ride in and out of work. will probably go to kung fu tonight unless i'm fully zombified.
8 hours sleep and i'm feeling good, bouncing around like the monkey should Like a weighty fog off my mind and i'm alert again and ready for mischief:evil: Two forms - walking stick and the dreaded fan. 5 mile cycle. will be back in the gym at lunch time
Never made it to the gym on Friday for various reasons still today is the start of a new week. 2 forms Kun Tsi and Tiger boxing 5 mile cycle I will get to the gym, I will get to the gym, I will get to the gym, I will get to the gym.
Squats 10x1 90kg squats 10x3 120kg Sumo deadlifts 10x1 60kg Sumo deadlifts 10x3 90kg DB Bench - 10x3 24kg each hand millitary press 10x3 50kg chin ups - 10kg weight between ankles . x10, 8, 6 , 4 , 2
one form today as running late - dragon boxing 5 mile cycle ride at the gym.... 4x8 hanging leg raises with a 5kg weight between my ankles 3x20 prone knee raises with a 10kg weight between the knees 3x20 leg raises full plank 2x 30 seconds side plank 2x30 seconds each side 15 mins on the rowing machine will cycle home
5 mile cycle Front Squats - 10x1 50kg Front Squats - 10x2 60KG Sumo Deadlifts 10x1 60KG Sumo Deadlifts 10x2 90kg B.O.R - 10x3 60kg D.B Shoulder Press 10 x 3 20KG Managed 59 dips in sets of 20. will cycle 5 miles home.
No gym yesterday - no excuses it was the first sunny day in ages and only a light day at the gym so I sat in the sun for an hour instead. Will be back in there today at lunch tho.
Felt guilty over slacking off yesterday so today i beasted meself a little bit. Morning forms - Lau gar 2 , Lau Gar pole 5 mile cycle in Squats 2x10 90kg 2x10 120kg Sumo DLs - 2x10 90kg 2x8 - 110kg - will stick at this weight until I can hit reps of 10 Bench Tried a superset today which I may incorporate into the routine 1x8 bench - 65kg 1x10 DB Flies 12kg each hand repeated x3 military press 10x 3 45kg chin ups 10x4 with a 10 kg weight held between ankles will ctcle home.
had to shift stuff around a bit today as some numpty was doing shrugs for hours on end (seemed like) in the single squat rack in the gym. Sumo's warm up- 60kg - 1x10 120kg 6x5 - felt i could go heavy today - reckon i could've done 10 reps at that weight but it was hot in the gym and my hands were slippy - 6 was the best reps i could do before losing grip. pendleton rows - 60kg 3x10 squats 1x 10 60kg warmup 120kg 3x 10 dips 4x10 with a 12kg weight between my ankles
squats 1x 10 60kg warmup 120kg 3x 10 Sumos 10x3 @ 80kg - wasn't feeling it today so i stuck to a lighter weight - better safe than sorry Bench - 10x3 65kg Pullups 10x3 with a 12kg weighht between the ankles 3x1 each side one hand pull ups - just thought i'd try em. finished with planks 2x 30second full plank 1x30 side plank each side 2x 30 v sit up - will be sdding these to the end of the workout now.
forms - Wing chun 1 arm and wing chun 2 5 mile cycle in 3x10 hanging leg raises with 5kg weight between ankles 3x10 prone knee raises with 5 kg weight 3x15 reverse crunches 3x10 cable wood chops 30kg weight 3x10 renegade rows with 9kg dbs 30 second x 2 front plank 30 second each side side plank 30 second x 2 v sit up hold. will cycle home kung fu tonight
Good core work here. Are you raising your legs to an L sit, or all the way to a V sit? Either way, kudos, lots of strength here Osu!
with the V sit i hold my hands above my head and raise the legs and body so that only my lower back is touching the mat - It's more a v shape than an L shape but only just.
no forms today as I had to give the mrs a lift 5 mile cycle Squats - 10x1 60kg Squats - 10x3 110KG Sumo Deadlifts 10x1 60KG Sumo Deadlifts 8x3 90kg B.O.R - 10x3 60kg D.B Shoulder Press 10 x 3 20KG 3x10 dips today - no time to do extras as i had to get back to work.
Monkey stick and Lau Gar 1 for forms 5 mile cycle ride Squats 1x 60kg 3x10 120 KG Bench 1x 10 60kg 3x8 70kg - I will make it to bodyweight+ SL Deadlift 3x10 - 40kg - did a lot of garden work over the weekend so back was too achey for full on heavy deadlifts - this was just to mobilise it. millitary press - 3x10 50kg chin ups 4x10 will cycle home.
no training today, taking the mrs out straight from work to a gig and didn't want to risk being knackered.
Squats - 10x1 80kg Squats - 10x3 120KG Sumo Deadlifts 10x1 60KG Sumo Deadlifts 8x3 100kg B.O.R - 10x3 60kg D.B Shoulder Press 10 x 3 20KG 4x10 dips today . planks front side and v 30 seconds each. probably the last session of this version as i'm planning to sort out a 3 day split workout to do from next week. This is mainly to give me more recovery time. Been worried about overdoing itand I think this is the way to go. Probably aim for a traditional Chest/ tricep, back/bicep and legs/shoulders routine. but gonna do some research first.
training log is on hold for a few weeks while i rejig the workout. normal service will be resumed shortly. Posting in routine critique while i experiment.
took two weeks to revamp my traing and a weeks holiday too and now i'm back. will be aiming more for strength through a split system rather than my old full body routines. monday - shoulder press based day Tuesday - deadlift based day wed - rest thursday - bench press based day friday - squat day