My training journal...

[bluelilyleif]

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!!

[tiiiti]

My legs were shaky!!

I bet they were!

And 600 crunches?? Oh my!

[bluelilyleif]

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.

[bluelilyleif]

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.

[bluelilyleif]

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.

[I'm Your Man]

ahah that's a good trainer you got there, talking about hardcore training

[bluelilyleif]

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.

[bluelilyleif]

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!!

[chariot]

WOW !!

It sounds like you are in really good shape and very strong with the poundages you are using.

[bluelilyleif]

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.

[bluelilyleif]

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

[bluelilyleif]

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.

[bluelilyleif]

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...

[bluelilyleif]

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

[bluelilyleif]

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.