HIIT Cardio 10 minute warm up then 5 1/2 minutes on the eliptical. New piece in the gym and it has a display that has red lights in the shape of a track! I used the handles on the machine so that I was incorporating upper body as well as legs. As Bulk can tell ya, it is one thing to jog, and another to jog and throw punches. I had a nice sweat going and the Cardio left my legs whipped! My recovery time during the Intense phase of the routine seemed quite good. My legs burned but I was not gasping for air. Might push it to 7 minutes next time I do Cardio. Circuit (Machines only) Shoulder Press 100 x 10 Lat Pull Downs 125 x 10 Seated Row Machine 125 x 10 Rear Delt Machine 116 x 10 (DID I MENTION I HATE MACHINES?) I did this circuit 4 times and took just long enough to swallow some water each time I hit the Shoulder Press machine. Combined with the HIIT, I was in and out of the gym in 20 minutes. Again, I had a nice pump in my bi's and delts. Have to sort out the diet though as I am up another 3lbs to 183! I would like to hit the tournament aroudn 175. I think that is a good weight for me.
I have no idea what "TABATA" sprints are! Please elucidate! I do do dips and pullups as a general rule. Just found that the machines were right next to each other and so I gave it a whirl. I usually do 3 sets of dips +45lbs on Chest Day and I do 3 sets Dips +45, +25, and BW to failure on Back Day. I am going more for muscle endurance then anything else. Just have 3 weeks of prep left so I want to keep the rest to a minimum between sets and exercises.
Tabata. Sprint 20 seconds. rest 10 seconds. Repeat 8 times. And thats it. Improves VO2 max more than anything else. From what I have read, the gym is to get strong and anaerobic endurance should be done using the specific exercises your training for. Sparring, bag work, running etc.
Ah got ya. My HIIT cardio is a variation of Tabata. I doubt I could handle the Tabata cycle at this point. When I run the track I sprint the straights, jog the turns. I did a total of 5 minutes straight last week, will up it to 7 minutes this week. You are correct about lifting weights to gain strenth. I have raw power but not as much muscle endurance (the ability to sustain that power for extended periods of time). I train 5 days a week TKD and I spar twice a week at least. This week I will be adding in 5 minutes of steady bag work of kicking, punching and moving. The reason I keep the weight work in is so that when I hit someone, they know it. More importantly the judges will know it too. I want my opponent to respect my power and stamina as I am 45 years old and not apt to be bouncing and running around.
http://www.t-nation.com/readTopic.do?id=1034530 http://www.t-nation.com/readTopic.do?id=1083869 They might be worth reading.
Chest Press Dumbell Fly Incline Dumbell Press Triceps Pushdown Russian Twists Crunchs on ball Dorsal Raise All 4x10
HIIT Cardio 10 minute mile warm up then 8 minutes on the eliptical. I did the "Interval" program with me setting the pace. I set the resistance @ 3 because if it is on 1, when I hit the INTENSE part of the training I feel like I am going to fall off the machine! The Intense interval was 2 minutes in duration :cry: and the slow interval was 1.5 minutes. I did 3 INTENSE cycles and 4 SLOW. My heartrate was 154 on the SLOW (right after my mile) and reached 157 during the INTENSE cycle. I had the sweat flowing like a water fall and I was sucking air big time. I wanted to die! INCLINE DB PRESS 60lbs x 10 INCLINE DB FLIES 25lbs x 10 DIPS BW x Failure BENCH DIPS W/ 2 45lb plates 3 sets to failure DEADLIFTS 250 x 6 x 3 sets *** Did all the Chest work as a circuit: Incline press, Incline Flies, Dips and then repeated the circuit for a total of 3 sets. Trashed my triceps with the Bench Dips ! Had to throw in the DL's because I can't stand leaving them out of my routine. Entire workout was done in 40 minutes. My recovery time from the Cardio is getting better each time. Looks like I won't be gassing when I go to the Tournament! ***
shoulders press 8,6,4-150,160,165 upright rows 3x8-125 lat. raises 3x8 35 bent over raises 2x8 40 shrugs 3x8-345 7x3 hvy bag stationary bike 25 minutes dummy 25-30mintues back one arm dumbell rows 3x8 95 seated pulleys 3x8 170 pulls to the front 3x8 120 abs 10-15minutes neck bridges wrist curls 3x15
This was a one off yesterday, and it's not been fun feeling it today! ATG Back Squat@46 Kg x 30 ATG Back Squat@51 Kg x 30 ATG Back Squat@56 Kg x 30 ATG Back Squat@61 Kg x 30 ATG Back Squat@66 Kg x 30 Rest periods: Plenty
Owwww, dude, that must be killing you today! I'd be dead before I finished the first set :cry: I couldn't move the day after when I was doing 20-rep deadlifts Is a 30 rep squat more d34d1y than a 20 rep squat? Today I did 5x5 military press 5x5 bent over rows 5x5 front squat 5x5 full contact twist
Is this just to be some crazy endurance thing? If so, I bet it hurt. Last workout for me was fun. Worked on my deadlifts a bit, fooling around with some of the PL equipment at the new place I'm working out at, doing some 18" deads. Tripled 225kg (495) and did a single with a little less than 250kg (545). Worked on some clean-grip front squats up to around 115kg (255), then did some box front squats for fun with around 85kg (185). Played around with the Atlas stone too but couldn't lap it this time, it weighs over 120kg (260-270ish). Workout just about killed me, took a long nap afterwards. I'm closing in on 83kg too despite all the running we've been doing lately, it sucks
It's a 'once in as long as it takes to forget last time' thing. I wouldn't do this often, I'm only just recovered now, but once in a while it feels good to do something crazy like this. Today's workout, got my #3 CoC's I also got a #2.5, I almost closed the #2.5, but the #3 is going to take a little while
H.I.I.T Cardio Finally! A nice, cool morning and the track was all mine! Warmed up running a mile and a half. Felt that my previous days leg training would really ache but I felt great a few minutes into the warmup. Sprinted the the straights of the local High School track and jogged the curves! Repeated this 7 times and I was gassed. On the final straight sprint I thought that I would actually fall right over. My legs were almost dead weight but I pushed it as hard as I could. I bet the people playing basketball might have thought I was physically disabled! The whole workout lasted 25 minutes, with warmup taking a good 14 minutes. The plan for this week is to make sure my foot problems are not going to be an issue at the tournament. I will know on Monday if I will be able to kick anything other then air. If I can, since we are now back in our Dojang, I intend to take the time in between the After School Program and my evening classes to work on the kicking targets and jumpping rope. I am pleased that my cardio has come along faster then even I expected it would. Now, 2 weeks from the tourney, I can start working on my combinations, feints, footwork, and strikes without fear that I am only good for 15 to 20 seconds. If I am unable to strike the kicking dummies/targets I will just work on my footwork and combinations in the middle of the dojang. Sort of like shadow boxing I guess.
shoulder press-8,6,4,2 lat. raises 3x8 upright rows 3x8 bent over raises 3x8 shrugs (chin down) 3x8 weighted chin ups 3x8 long pulley rows 3x8 behind neck pull downs 3x8 bike 25 minutes abs 10-15 minutes neck and forearm work 3x 15 hvy bag 3x7 rds
Have stopped crossfitting, as have started boxing and a bit of MMA in addition to TKD, so couldnt sustain the intensity - and probabaly dont need that much cardio load in addition. Great programme, though - no regrets! Back on Westside - maybe next 6 months BW 73 age 43 ME effort legs Wts in Kg Press 12 x 200; 10 x 220; 6 x 230 (darent squat - sciatica!) Barbell reverse lunge 10/10/15/15 x20 Leg curl 3x6x30 Good girls - 3x12xstack Weighted roman chair 3x15+25kg GHR bodyweight only 3x20 farmers walk 50kgX30secs, 35 secs, 45 secs. 1hr exactly inc w/u
bench press 3x5 255,275x2, 290x1 incline bench 3x5 215, 225x3 pec deck 5x10 tri's and bi's superseted skull crushers with incline dum curls 3x8 press downs with seated dum curls 3x8 one arm press downs with reverse preacher curls (dum) 3x8 elliptical 30 minutes bike 25 minutes dummy 25 minutes abs 10-15 minutes straight wrist curls 3x15
ME Upper: DB Swings 3x10x35 each DB Snatch: 3x10x35 each Pullups Commando: 8xBW 8xBW 6xBW 5x10 5x18 5x18 5x23 4x28 6x28 (PR) Mil Press: 12x50 10x74 10x86 7x100 5x110 (PR) Circuit: Bent Row/High Pull from hang 3x10x70/3x10x70 Pushups: 20 15 15 14 10
Bench: 10 x bar (warm up) 8 x 40kg 8 x 50kg 8 x 60kg 10 x 50kg Preacher Curls: 8 x 20kg 8 x 25kg 8 x 30kg (New PB ) Reverse Curls: 4 sets of 8 - done on machine so not sure of weights, only the numbers. Captain of Crush: 5 reps with number 1 (each hand) Closed 1.5 (yay! )
Yesterday Westside -Upper body rep day Dips 17 17 20 Skull crushers with 20 kg DB - 4x12 lat pull 4x12x60 preachers (sorry Ad McG) 3x10x25 shrugs 4x10x75 abs 100 reps various weighted movements finished off with some wall ball shots with a medicine ball