bluelilyleif Posted October 7, 2008 Share Posted October 7, 2008 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 reps600 crunches My legs were shaky!! Link to comment Share on other sites More sharing options...
tiiiti Posted October 7, 2008 Share Posted October 7, 2008 My legs were shaky!! I bet they were! And 600 crunches?? Oh my! Link to comment Share on other sites More sharing options...
bluelilyleif Posted October 8, 2008 Author Share Posted October 8, 2008 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. Link to comment Share on other sites More sharing options...
bluelilyleif Posted October 10, 2008 Author Share Posted October 10, 2008 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. Link to comment Share on other sites More sharing options...
bluelilyleif Posted October 14, 2008 Author Share Posted October 14, 2008 Monday, 10/13/08 Leg Extension, 3 sets of 20 reps at 65 pounds1 set of 25 reps with 25 pounds Squat20 reps with 90 pounds10 reps (very deep) with 100 pounds6 reps (very deep) with 120 pounds Hacksquat15 reps of 25 pounds12 reps of 45 pounds10 reps of 90 pounds Hamstring leg curl20 reps of 25 pounds20 reps of 30 pounds20 reps of 30 pounds Calf squat3 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. Link to comment Share on other sites More sharing options...
Im Your Man Posted October 14, 2008 Share Posted October 14, 2008 ahah that's a good trainer you got there, talking about hardcore training Link to comment Share on other sites More sharing options...
bluelilyleif Posted October 15, 2008 Author Share Posted October 15, 2008 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. Link to comment Share on other sites More sharing options...
bluelilyleif Posted October 16, 2008 Author Share Posted October 16, 2008 10/15/08Training:Ran 1 mile for warmup. Legs are very very sore in hamstrings and calves. Ugh. Bench20 reps with 70 pounds15 reps with 85 pounds12 reps with 95 pounds8 reps with 105 pounds20 reps with 70 pounds Pec Deck20 reps with 30 pounds20 reps with 40 pounds20 reps with 50 pounds Swingsets (for shoulders--these things hurt)12 on each side with 10 pounds10 on each side with 12 pounds10 on each side with 12 pounds Dips20 with no weight.20 with 25 pound plate20 with 35 pound plate15 with 45 pound plate Tricep reverse pressdown-"to finish them off"20 reps with 30 pounds--2 sets Bicep Curl with EZ curl bar20 reps with 50 pounds12 reps with 50 pounds20 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!! Link to comment Share on other sites More sharing options...
Guest Posted October 18, 2008 Share Posted October 18, 2008 WOW !! It sounds like you are in really good shape and very strong with the poundages you are using. Link to comment Share on other sites More sharing options...
bluelilyleif Posted October 21, 2008 Author Share Posted October 21, 2008 WOW !! It sounds like you are in really good shape and very strong with the poundages you are using. Thank you very much!! I try. Link to comment Share on other sites More sharing options...
bluelilyleif Posted October 21, 2008 Author Share Posted October 21, 2008 10/20/08 Leg Day with Trainer! Leg Extension20 reps with 50 pounds20 reps with 75 pounds20 reps with 85 pounds10 reps with 75 pounds10 reps with 50 pounds Dumbell Squat15 reps with 40 pounds15 reps with 45 pounds15 reps with 60 pounds Behind the Neck Pull-down20 reps with 65 pounds20 reps with 75 pounds20 reps with 85 pounds20 reps with 67 pounds Hacksquat20 at 135 pounds15 at 155 pounds12 at 185 pounds Hamstrings--These are still a bit difficult...20 with 25 pounds20 with 30 pounds20 with 30 pounds Bicycle grip pull down20 with 80 pounds20 with 80 pounds20 with 90 pounds 600 crunches Link to comment Share on other sites More sharing options...
bluelilyleif Posted October 23, 2008 Author Share Posted October 23, 2008 10/22/08: Trainer Flat Bench20 reps with 65 pounds15 reps with 85 pounds10 reps with 95 pounds6 reps with 115 pounds Pec Deck3 sets of 20 reps each with 80 pounds EZ curl bar shoulder press15 reps with 50 pounds-twice Lateral shoulder raises20 reps with 12 pounds Partial Lateral raise--these are very tough12 reps with 25 pounds -- 3 sets Wide Lateral Raise15 reps with 10 pounds-- 2 sets Reverse Fly20 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. Link to comment Share on other sites More sharing options...
bluelilyleif Posted October 27, 2008 Author Share Posted October 27, 2008 10/24/08 Krav fight class worked on kicks and ground fighting. I need lots of work for the ground fighting. It is so complicated for me... Link to comment Share on other sites More sharing options...
bluelilyleif Posted October 29, 2008 Author Share Posted October 29, 2008 10/27/08 I have a slight arm injury from Krav fight class Trainer: Leg Extension20 reps with 45 pounds20 reps with 55 pounds20 reps with 60 pounds12 reps with 45 pounds Vertical Press20 reps for all, first set 135 pounds2nd-195 pounds3rd-225 pounds4th-275 pounds Dumbell Squat20 reps with 35 pounds20 reps with 40 pounds20 reps with 50 pounds cable stiff legs60 pounds, 3 sets of 20 reps one are cable pull--arm hurting for these2 sets of ?? calf raises-25 reps each set60 pounds70 pounds80 pounds Link to comment Share on other sites More sharing options...
bluelilyleif Posted October 29, 2008 Author Share Posted October 29, 2008 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. Link to comment Share on other sites More sharing options...
bluelilyleif Posted November 3, 2008 Author Share Posted November 3, 2008 10/29/08 Training Incline Bench15 reps with 65 pounds15 reps with 85 pounds15 reps with 95 pounds Decline Dumbell Bench15 reps with 20 pounds (in each hand)15 reps with 25 pounds (in each hand)15 reps with 30 pounds (in each hand) Pec Deck20 reps with 90 pounds, three sets Bicep Curl12 reps with 20 pounds, three sets Partial Lateral Raise12 reps with 20 pounds, three sets Full Lateral Raise12 reps with 10 pounds, three sets Rear Delts20 reps with 20 pounds, three sets (I had a slight arm injury) Dips20 with no weight20 with 25 pounds20 with 35 pounds13 with 35 pounds--arms were a bit weak Seated Cable Tricep20 reps with 30 pounds-two sets 300 side crunches on each side 110 Preacher crunches with 30 pounds Link to comment Share on other sites More sharing options...
bluelilyleif Posted November 3, 2008 Author Share Posted November 3, 2008 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 metersdo 40 push-upsrun 200 meters30 sit-ups300 meter run20 pull-ups400 meter run10 cleans (used 40 pound weight)300 meter run20 dumbell swings with 35 pounds200 meter run30 back extensions100 meter run40 air squats finished in 15 minutes Then Bear Complex 1 round every minute on the minute for 20 rounds of:5 deadlifts5 cleans5 thrusters used 40 pound barbellat the 10th round dropped to 35 pounds then gave up on 12th round Link to comment Share on other sites More sharing options...
bluelilyleif Posted November 3, 2008 Author Share Posted November 3, 2008 11/1/08 Krav fight class Pretty intense day. I left exhausted. Woo-hoo! I got my butt beat a lot today though. Link to comment Share on other sites More sharing options...
bluelilyleif Posted November 6, 2008 Author Share Posted November 6, 2008 11/3/08: missed training. Sick. 11/4/08: ran two miles did Krav for three and a half hours!! I was exhausted. First hour--level one class.Second hour--ground fighting stuffThird hour (and half)--fight class. At the end of this I felt like puking. Link to comment Share on other sites More sharing options...
bluelilyleif Posted November 6, 2008 Author Share Posted November 6, 2008 11/5/08 Still a little sick. But went to trainer. Ran two miles. Leg Extension20 reps with 35 pounds20 reps with 45 pounds20 reps with 55 pounds12 reps with 40 pounds20 reps with 20 pounds--one leg only (each leg) Dumbell Squat15 reps with 40 pounds15 reps with 50 pounds15 reps with 60 pounds Leg Press20 reps with 225 pounds20 reps with 315 pounds20 reps with 500 pounds Close grip pull down20 reps with 65 pounds12 reps with 85 pounds8 reps with 105 pounds Row15 reps with 105 pounds15 reps with 115 pounds12 reps with 95 pounds10 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. Link to comment Share on other sites More sharing options...
djshrew Posted November 6, 2008 Share Posted November 6, 2008 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! Link to comment Share on other sites More sharing options...
bluelilyleif Posted November 7, 2008 Author Share Posted November 7, 2008 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. Link to comment Share on other sites More sharing options...
djshrew Posted November 7, 2008 Share Posted November 7, 2008 It's very empowering! Link to comment Share on other sites More sharing options...
bodybag Posted November 7, 2008 Share Posted November 7, 2008 I used to train in KM, but I don't have time anymore. I really miss it. Link to comment Share on other sites More sharing options...
bluelilyleif Posted November 10, 2008 Author Share Posted November 10, 2008 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. Link to comment Share on other sites More sharing options...
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