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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Thu Jan 02, 2014 3:46 pm 
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Batman
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Location: Isle of Wight, England
That's awesome mate cheers, il have to do it Beside my feet instead of between because they're huge oly DBS haha, I can get about 85Kg on a DB maximum :)
Thanks again dude, I don't see them used in any log on this forum and had my doubts about them

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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Thu Jan 02, 2014 5:23 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
No worries mate,

Give it a go, just make sure your lower back is well warmed-up.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Sun Jan 05, 2014 5:28 pm 
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Joined: Wed May 22, 2013 5:03 pm
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Hit the boxing gym today, had a blast, haven't boxed since i was in the army. I've trained in several different "striking" systems over the years, however i feel boxing is one of the most realistic fighting styles there is. Fancy high flying kicks and tip tap rapid fire wing tsun punches imo just don't cut the mustard in reality.

So today was just finding my feet again, some light bag work, focus mitts, maze bag etc. Was good fun, whats more, its helped loosen my back up, though my lats and rear delts are sore as feck lol.

Back on Wednesday night for round 2, meeting up with the head coach, see what he thinks of my movement, technique etc.

The H.I.T workouts will be every 7-10 days, with 2 boxing workouts in between that window.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Mon Jan 06, 2014 2:07 am 
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Batman
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Location: Isle of Wight, England
Sounds awesome man :D when I spar in taekwondo I always favour punches over flying kicks haha
Do you have the chance to spar or are you just using bags? Let us know how it goes dude :)

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Mon Jan 06, 2014 2:33 pm 
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Joined: Wed May 22, 2013 5:03 pm
Posts: 488
vegan_rossco wrote:
Sounds awesome man :D when I spar in taekwondo I always favour punches over flying kicks haha
Do you have the chance to spar or are you just using bags? Let us know how it goes dude :)


Hey mate,
Love sparring, though i train purely for self protection, so i train with reality in mind. I like dirty boxing, ie when in close i like head butts thrown in, grabbing the back of the opponents head and pulling them onto the punch, elbows, stepping on the opponents foot when they try to step away etc, i also prefer shorter all out punching rounds (15-30 seconds) mixed in with the 2-3 minute rounds.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Fri Jan 17, 2014 2:39 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
Upper body workout last night...

1. Underhand Pulldowns - one set to failure + static hold to failure
2. Flat shoulder width grip smith machine Bench Press - one set to failure + static hold to failure
3. Smith Machine High Pulls (Bill Sahli style - http://www.youtube.com/watch?v=PuXPATjKKxY ), one set to failure + static hold to failure

* Performed these in partial rep style, only top half stopping just before lock out


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Mon Jan 20, 2014 2:24 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
Good training Rob. You prefer the smith bench to regular or do you like to mix them up?

Hope you had a good weekend buddy MF.

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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Mon Jan 20, 2014 5:59 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
Hi MF, hows it going mate:)

I've generally been sticking with the smith machine this weather, purely because i feel there's a sizable portion of my efforts lost on balance and coordination with free weight version's. I like to put my feet up on the wall (machine is close to it), and use a thumb-less grip to better isolate the targeted musculature.

Anyho, hows your new business going, busy busy?


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Tue Jan 21, 2014 6:19 pm 
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Joined: Wed May 22, 2013 5:03 pm
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Cancelled my gym membership today, place was teeming with posers and the music was way to loud, couldn't focus properly. So for now am just going to be training at home with free weights, its not ideal for me, but its only sort term. Been hitting the boxing club twice a week, really enjoying it, my lower back is feeling a lot better this weather, haven't require as much pain relief (never a bad thing:)


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Wed Jan 22, 2014 1:34 pm 
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Joined: Wed May 22, 2013 5:03 pm
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Well, went to check out another gym today with the intention to just have a nosy about it, but when i seen a full line of brand spanking new hammer strength and life fitness machine, i said "sign me up" lol, whats even better is, the first 3 months of the membership is free. This gym also has the only Olympic lifting station's in the country, stongman equipment, and an Olympic sized swimming pool...frecken awesome gym, like a kid in a sweet shop trying out the machines today. Really like the iso hammer row and hammer deadlift/shrug machines, i can see those playing a big part in my training.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Wed Jan 22, 2014 3:14 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
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Location: wales
HIT Rob wrote:
Well, went to check out another gym today with the intention to just have a nosy about it, but when i seen a full line of brand spanking new hammer strength and life fitness machine, i said "sign me up" lol, whats even better is, the first 3 months of the membership is free. This gym also has the only Olympic lifting station's in the country, stongman equipment, and an Olympic sized swimming pool...frecken awesome gym, like a kid in a sweet shop trying out the machines today. Really like the iso hammer row and hammer deadlift/shrug machines, i can see those playing a big part in my training.



nice mate, glad you found somewhere more suitable! will be looking forward to your journal updates :D

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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Wed Jan 22, 2014 5:53 pm 
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Joined: Wed May 22, 2013 5:03 pm
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Cheers mate, much better training environment, its going to be hard for me to stay out the gym long enough lol. Hey, something else that's great, the leg extension is right beside the leg press, as is the pec deck flye and iso hammer chest press, great for pre-exhaustion:))


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Fri Jan 24, 2014 5:32 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
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Hit the gym tonight for a full body workout of sorts...

1. Seated Leg Press Machine
stack x 14 reps to failure

2. Iso Hammer Pulldown
100kgs x 8 reps to failure, then a 10 second rest pause, followed by one static hold to failure

3. Iso Hammer Shoulder Press
90kgs x 4 reps to failure (little too heavy, i'll drop down 5-10kgs next time)

Each movement was performed to failure with a 2-2-4 cadence (no pause on the LP and SP). The next workout will be Hammer Deads, Chest Press machine and Hammer Rows. Love the new gym, much better equipment and atmosphere in the place.


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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Mon Jan 27, 2014 11:36 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
That's cool that you have found a new gym to train at, makes all the difference aye!

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 Post subject: Re: Rob's High Intensity Training Log
PostPosted: Tue Jan 28, 2014 2:37 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
Hey MF,

Certainly does mate, i've been watching the red bull cliff diving this week, might even get the swimming trunks on and hit the diving board:) If there's a title wave comes your way you know whats happened he he:)


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