kram's log

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kram
Posts: 21
Joined: Tue Dec 16, 2014 2:24 am
Location: UK

kram's log

Postby kram » Mon Dec 22, 2014 12:29 am

I am 44 years old. 5' 10". I weigh around 12st (168 pounds).
About 5 years ago I got pretty fit using workouts from "Infinite Intensity" plus doing kickboxing.

For various reasons I have got very out of shape, but I am trying to regain it now.

Anyway, today's workout was on the heavy bag (in my garage!)
I found this drill in one of Ross's articles, I think, and I have been using it as a step up from the 10x10 bag workout I had been using previously.

4 x 3 mins work, 1 min rest.
4 x 30 secs work, 30 secs rest.
1 X 3 mins work.
"The Iron is the best antidepressant I have ever found."
Henry Rollins - "Iron and the Soul".

kram
Posts: 21
Joined: Tue Dec 16, 2014 2:24 am
Location: UK

Re: kram's log

Postby kram » Mon Dec 22, 2014 2:06 am

I like to get out and run at lunchtime on a Monday.
I did 38 minutes (I aim for 40, but sometimes underestimate ...).
"The Iron is the best antidepressant I have ever found."
Henry Rollins - "Iron and the Soul".

kram
Posts: 21
Joined: Tue Dec 16, 2014 2:24 am
Location: UK

Re: kram's log

Postby kram » Tue Dec 23, 2014 9:46 pm

Did my weights session yesterday. I do a modified 5x5 plan. I don't have all the poundages to hand as I am posting this from work. For each movement, I do two warm-up sets.
I do this three times per week.


Military Press
Bent-over Row
Bench Press (done on floor - I don't have a bench).
Romanian Deadlift
Squat (3x12 - I don't have a rack so I use a weight I can pick up off the floor, currently using 40kg.)

I'll edit with the weights I used later.

I was planning to do some training this morning before work. My lower back was quite tight / sore (I think from trying kneeling ab wheel roll-outs the other day). I decided to rest.

Here's the weekly plan. I've only just re-written this to include core workouts.

Mon Heavy bag, run.
Tues Core, weights.
Wed GPP or skipping intervals.
Thurs Run, kickboxing.
Fri Core, weights.
Sat GPP or skipping intervals, bag.
Sun Core, weights.
"The Iron is the best antidepressant I have ever found."
Henry Rollins - "Iron and the Soul".

kram
Posts: 21
Joined: Tue Dec 16, 2014 2:24 am
Location: UK

Re: kram's log

Postby kram » Thu Dec 25, 2014 3:03 am

Did a run. About 4 miles.
"The Iron is the best antidepressant I have ever found."
Henry Rollins - "Iron and the Soul".

kram
Posts: 21
Joined: Tue Dec 16, 2014 2:24 am
Location: UK

Re: kram's log

Postby kram » Fri Dec 26, 2014 12:12 am

Skipping intervals.
5 mins, 1 min rest.
5 x 1 min, 30 secs rest.
5 x 30 secs, 15 secs rest.

Got a new "Masters of Muscle" rope for Xmas. Enjoyed using it for this workout.

EDIT:
Did my weights session this afternoon.
5x5
Military Press: 25kg
Bent-over Row: 32.5kg
Bench Press (on floor!): 46kg
Romanian Dead lift: 56kg
3x12
Squat : 40kg
"The Iron is the best antidepressant I have ever found."
Henry Rollins - "Iron and the Soul".

kram
Posts: 21
Joined: Tue Dec 16, 2014 2:24 am
Location: UK

Re: kram's log

Postby kram » Fri Dec 26, 2014 10:38 pm

Interval Session on the Heavy Bag (hands)
4x3 mins, 1 min rest
4x30 secs, 30 secs rest
3 mins


Core
4 x
20 side bends each side. 10 kg dumbbell.
10 dead lift twists. 20kg.
20 crunches.
10 leg raises.
1 min plank.
"The Iron is the best antidepressant I have ever found."
Henry Rollins - "Iron and the Soul".

kram
Posts: 21
Joined: Tue Dec 16, 2014 2:24 am
Location: UK

Re: kram's log

Postby kram » Sat Dec 27, 2014 10:31 pm

Jump rope intervals. Same as Friday.
"The Iron is the best antidepressant I have ever found."
Henry Rollins - "Iron and the Soul".

kram
Posts: 21
Joined: Tue Dec 16, 2014 2:24 am
Location: UK

Re: kram's log

Postby kram » Mon Dec 29, 2014 2:00 am

Yesterday (Sunday)

Did my weights session.
Lower back still sore, so I plan to have a couple of days off.
"The Iron is the best antidepressant I have ever found."
Henry Rollins - "Iron and the Soul".

kram
Posts: 21
Joined: Tue Dec 16, 2014 2:24 am
Location: UK

Re: kram's log

Postby kram » Tue Jan 06, 2015 2:47 am

Well, I have had over a week's rest and decided to try some training today.

Did my usual Heavy Bag workout:
4x3 mins, 1 min rest
4x30 secs, 30 secs rest
3 mins to finish.

Then skipping:
5 x 3 min with 1 min rests.
I didn't push too hard on this today.

I also did part of my weights session:
Military Press
Bent-over Rows
Bench (on the floor)

I did the warm-up for the deadlifts, but this felt a bit "tight" so I decided to stop there for today.
"The Iron is the best antidepressant I have ever found."
Henry Rollins - "Iron and the Soul".

kram
Posts: 21
Joined: Tue Dec 16, 2014 2:24 am
Location: UK

Re: kram's log

Postby kram » Thu Jan 08, 2015 3:57 am

Still taking it easy ...

Yesterday: Jump Rope
5 x 3 min with 1 min rest.

Today: Jump Rope
6 x 3 min with 30 secs rest.
"The Iron is the best antidepressant I have ever found."
Henry Rollins - "Iron and the Soul".


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