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My training journal...


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Ok. I want to start monitoring my progress better. Maybe if I do it here, it will motivate me. Hmmm....

 

So, we will start with what I did yesterday (10/6/08) with my trainer. He decided to kick my butt. Literally, my butt.

 

warm-up: ran 1.5 miles

 

leg extensions: 3 sets, 20 reps. I forgot to ask the weight!! Last week I was lifting the whole stack though. I could definitely feel it.

 

lunges: 90, with 30 pounds

 

leg press: 30 reps with 180 pounds, 30 reps with 270 pounds, 30 reps with 330 pounds

 

straight legs: 3 sets of 20 reps...I forgot to ask the weight of this one too! Woops.

 

calf raises: 3 sets of 25 reps, 1 set of 4x4's

 

abs: rope pulldowns, 75 reps

600 crunches

 

My legs were shaky!!

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Yes, everyone at work right now is getting a good laugh at my expense.

 

So yesterday (10/7/08) for my workout I went to a boxing class. My conditioning has gone down some, as I have been skimping on the cardio lately...I used to do lots of crossfit classes and I study krav maga, but lately have just been doing the weight workouts. I really feel you need a combination of everything to maintain the best overall fitness levels, and will try to incorporate those kinds of workouts back into my routine.

 

We did jump rope for 10 minutes as a warm up. That was tough!! The class was an hour long and consisted of a variety of conditioning exercises, and by the end I was soaked. It felt good.

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So yesterday I did shoulders and chest, biceps and triceps. My calves are screaming from jumping rope. I wanted to run before my workout, but I was just too sore.

 

I started with decline bench. I keep leaving my log in the bottom of my krav sparring gear, so that is why I keep forgetting to write down the weights I am doing. 3 sets, first one 15 reps, second 15, third, 12, last one (bar only) 20 reps.

 

On to fly machine...he really upped the weight on this one today. 3 sets of 20 reps. I could really feel the difference...it felt pretty heavy. Usually this is fairly easy for me.

 

Shoulder Press-3 sets of 20, behind the neck, smaller movements--these are for the delts.

 

Lateral raises...so we are now working on cuts, so I am doing smaller movements with heavier dumbbells. 3 sets (15 reps) of these with 20 pounds, halfway up. In between I did full lateral raises with 10 pounds (I know that sounds light, but my shoulders were burning!!) 12 reps.

 

Tricep overhead extension--I am not sure if I am getting the names of these exercises right. These actually were pretty easy. !

 

Tricep underhand grip pull down--3 sets of 20 reps. (Really need to record the weights I am lifting) ooops.

 

Biceps:

 

seated curls--3 sets, first one with 12 pounds, did 20 reps. Second with 15 pounds, 15 reps. Third set was the same. My arms are looking leaner!! Especially when I am actually lifting the weight.

 

Trainer says we are going to start focusing on my butt...getting it lifted and rounder. Sounds good to me...I guess that means more squats and lunges.

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Monday, 10/13/08

 

Leg Extension, 3 sets of 20 reps at 65 pounds

1 set of 25 reps with 25 pounds

 

Squat

20 reps with 90 pounds

10 reps (very deep) with 100 pounds

6 reps (very deep) with 120 pounds

 

Hacksquat

15 reps of 25 pounds

12 reps of 45 pounds

10 reps of 90 pounds

 

Hamstring leg curl

20 reps of 25 pounds

20 reps of 30 pounds

20 reps of 30 pounds

 

Calf squat

3 sets of 20 reps, 100 pounds

 

I felt pretty good, all of these were fairly "simple" with the exception of the hamstring leg curls--I need to develop my hamstrings a bit.

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Yes, he is pretty good. He has very positive energy and is always uplifting.

 

10/14/08: I finally went back to Krav classes. I ran a mile to warm up before the level 2 class, which is an hour long. We always start with a conditioning work as a warm-up, then we cover techniques, and yesterday we practiced side kicks, and headlock defenses. Then I did the krav fight class (another hour), and we focused on kick defenses. The sparring is really so much fun, yesterday was the first time I felt what a kick to the solar plexus feels like. That, however, was not pleasant--it knocked the wind out of me and I thought I was going to vomit. But I actually was able to fight through that, so it was encouraging. Tonight is the beginning of the new intro to fight class, (I already took one intro but feel like I need to go again) and so I am excited about that. I will be going after my trainer so I hope my arms will function.

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10/15/08

Training:

Ran 1 mile for warmup. Legs are very very sore in hamstrings and calves. Ugh.

 

Bench

20 reps with 70 pounds

15 reps with 85 pounds

12 reps with 95 pounds

8 reps with 105 pounds

20 reps with 70 pounds

 

Pec Deck

20 reps with 30 pounds

20 reps with 40 pounds

20 reps with 50 pounds

 

Swingsets (for shoulders--these things hurt)

12 on each side with 10 pounds

10 on each side with 12 pounds

10 on each side with 12 pounds

 

Dips

20 with no weight.

20 with 25 pound plate

20 with 35 pound plate

15 with 45 pound plate

 

Tricep reverse pressdown-"to finish them off"

20 reps with 30 pounds--2 sets

 

Bicep Curl with EZ curl bar

20 reps with 50 pounds

12 reps with 50 pounds

20 reps with 33 pounds-twice

 

That was it for the trainer. Then on to Krav:

Intro Fight class didn't start today

 

Level one class--I have to review some techniques because I missed some time and have forgotten some stuff. Class is an hour long--did some good warm-up drills, worked on front kick to the groin, straight punches, hammerfists, and choke from the front with a push.

 

Stayed for Heavy Bag class--another hour of all cardio, lots of push-ups, sit-ups, burpees (I hate burpees so much), punching, round-kicks, bear crawl, mountain climbers, etc. Hopefully burned a lot of calories. My conditioning is down some.

 

So yesterday was pretty active. A good day!!

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10/20/08

 

Leg Day with Trainer!

 

Leg Extension

20 reps with 50 pounds

20 reps with 75 pounds

20 reps with 85 pounds

10 reps with 75 pounds

10 reps with 50 pounds

 

Dumbell Squat

15 reps with 40 pounds

15 reps with 45 pounds

15 reps with 60 pounds

 

Behind the Neck Pull-down

20 reps with 65 pounds

20 reps with 75 pounds

20 reps with 85 pounds

20 reps with 67 pounds

 

Hacksquat

20 at 135 pounds

15 at 155 pounds

12 at 185 pounds

 

Hamstrings--These are still a bit difficult...

20 with 25 pounds

20 with 30 pounds

20 with 30 pounds

 

Bicycle grip pull down

20 with 80 pounds

20 with 80 pounds

20 with 90 pounds

 

600 crunches

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10/22/08: Trainer

 

Flat Bench

20 reps with 65 pounds

15 reps with 85 pounds

10 reps with 95 pounds

6 reps with 115 pounds

 

Pec Deck

3 sets of 20 reps each with 80 pounds

 

EZ curl bar shoulder press

15 reps with 50 pounds-twice

 

Lateral shoulder raises

20 reps with 12 pounds

 

Partial Lateral raise--these are very tough

12 reps with 25 pounds -- 3 sets

 

Wide Lateral Raise

15 reps with 10 pounds-- 2 sets

 

Reverse Fly

20 reps with 30 pounds -- 3 sets

 

On to Krav--

Level one--review of proper fighting stance and movement, straight punches, front kicks, lots of ab work and push-ups, one hand choke defense

 

Heavy bag--practiced shrimping, "shoot" take downs, burpees, squats, push-ups, sit-ups, lots of punching and round-kicks; cardio activity for about an hour.

 

I am feeling pretty good-glad to be getting my cardio workouts back in.

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10/27/08

 

I have a slight arm injury from Krav fight class

 

Trainer:

 

Leg Extension

20 reps with 45 pounds

20 reps with 55 pounds

20 reps with 60 pounds

12 reps with 45 pounds

 

Vertical Press

20 reps for all, first set 135 pounds

2nd-195 pounds

3rd-225 pounds

4th-275 pounds

 

Dumbell Squat

20 reps with 35 pounds

20 reps with 40 pounds

20 reps with 50 pounds

 

cable stiff legs

60 pounds, 3 sets of 20 reps

 

one are cable pull--arm hurting for these

2 sets of ??

 

calf raises-25 reps each set

60 pounds

70 pounds

80 pounds

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10/28/08

 

Krav, level 2 class

 

worked on clinch, escape from clinch and attack with clinch, upper cuts, combo punches with focus mitts, groundwork--escape from being mounted

 

Krav Fight class

 

this class was so fun!! Worked on a lot of punches, lots of sparring (I love sparring)

we did at least 6 2 minute rounds--this can be very tiring, but it is great. We did two rounds where we could only attack with one arm, first left only and then right only. We also did one 3 minute round. I need to work on my flexibility and movement.

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10/29/08

 

Training

 

Incline Bench

15 reps with 65 pounds

15 reps with 85 pounds

15 reps with 95 pounds

 

Decline Dumbell Bench

15 reps with 20 pounds (in each hand)

15 reps with 25 pounds (in each hand)

15 reps with 30 pounds (in each hand)

 

Pec Deck

20 reps with 90 pounds, three sets

 

Bicep Curl

12 reps with 20 pounds, three sets

 

Partial Lateral Raise

12 reps with 20 pounds, three sets

 

Full Lateral Raise

12 reps with 10 pounds, three sets

 

Rear Delts

20 reps with 20 pounds, three sets (I had a slight arm injury)

 

Dips

20 with no weight

20 with 25 pounds

20 with 35 pounds

13 with 35 pounds--arms were a bit weak

 

Seated Cable Tricep

20 reps with 30 pounds-two sets

 

300 side crunches on each side

 

110 Preacher crunches with 30 pounds

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10/30

 

Krav, level 2 class--worked on side kicks, choke from behind with arm bar, advancing side kick.

 

Crossfit--complete all for time

 

run 100 meters

do 40 push-ups

run 200 meters

30 sit-ups

300 meter run

20 pull-ups

400 meter run

10 cleans (used 40 pound weight)

300 meter run

20 dumbell swings with 35 pounds

200 meter run

30 back extensions

100 meter run

40 air squats

 

finished in 15 minutes

 

Then Bear Complex

 

1 round every minute on the minute for 20 rounds of:

5 deadlifts

5 cleans

5 thrusters

 

used 40 pound barbell

at the 10th round dropped to 35 pounds

 

then gave up on 12th round

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11/5/08

 

Still a little sick. But went to trainer.

 

Ran two miles.

 

Leg Extension

20 reps with 35 pounds

20 reps with 45 pounds

20 reps with 55 pounds

12 reps with 40 pounds

20 reps with 20 pounds--one leg only (each leg)

 

Dumbell Squat

15 reps with 40 pounds

15 reps with 50 pounds

15 reps with 60 pounds

 

Leg Press

20 reps with 225 pounds

20 reps with 315 pounds

20 reps with 500 pounds

 

Close grip pull down

20 reps with 65 pounds

12 reps with 85 pounds

8 reps with 105 pounds

 

Row

15 reps with 105 pounds

15 reps with 115 pounds

12 reps with 95 pounds

10 reps with 75 pounds

 

We are going to start adding pull-ups. My weakness. Those and burpees. I hate burpees more than anything.

 

Then off to Krav

 

Krav, level one for one hour.

 

Fight class started today!! Woo-hoo!! Practiced movement and defense. I am too stiff. Still.

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work-outs look great! I'm surprised you can move your legs in your Krav class I took a Krav class once, a lot of fun but really intense!

 

 

Thanks!! Yeah, Krav is super intense, so the workouts are amazing. It is what I used for my initial weight loss of 35 pounds!! Plus it is really great for self defense. Krav is one of the best things in my life, actually.

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I can actually say that it works, from experience. My boyfriend and I were attacked and had to fight for our lives against 3 men and a shotgun...he also studies KM (he is much better than I) and together we fought them off. I highly encourage it for safety as well as conditioning and fitness.

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