JHmuaythai's Training Log

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JHmuaythai
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JHmuaythai's Training Log

Postby JHmuaythai » Sun Jan 25, 2015 11:52 pm

This is my training log, I shall be improving my overall athletic abilities initially then shall review and start to focus on main goals, but to start with I shall be pushing to improve my stamina, strength and conditioning.

this 1st week will focus on each days main aspects before adding in additional bodyweight and abs sessions next week.

26th January 2015 (Monday)

AM - Sprints

warm up and dynamic stretches

8 x 100m sprints (rest is walk back to the start)

cool down and static stretched
Last edited by JHmuaythai on Wed Jan 28, 2015 2:50 am, edited 2 times in total.
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%.” – Arnold Schwarzenegger

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JHmuaythai
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Re: JHmuaythai's Training Log

Postby JHmuaythai » Tue Jan 27, 2015 9:01 pm

27th January 2015 (Tuesday)

PM - Conditioning

3 sets of:
Burpees 30 secs
Jumping Jacks 30 secs
Grasshoppers 30 secs
(repeat twice = 3 minute set)
(1 minute rest)



will add to this next week with another round and possibly another circuit.
However this is temporary until I construct my Bulgarian Sandbag.
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%.” – Arnold Schwarzenegger

NO EXCUSES

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JHmuaythai
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Re: JHmuaythai's Training Log

Postby JHmuaythai » Wed Jan 28, 2015 8:41 pm

28th January 2015 (Wednesday)

PM - Strength Day

Sandbag weight = 25KG

Sandbag overhead walk for 1 minute

3 rounds: 1 minute rest between round:

Sandbag Clean and Press x 6
Zercher Lunges x 6
Pushups x 10
Lateral Jumps x 20

Sandbag overhead walk for 1 minute

Burpees x 10

3 rounds: 1 minute rest between round and 30 secs rest between exercise:

Sandbag Deadliffts x 10
Sandbag Rows x 10
Zercher Squats x 10
Core Twists x 10

Bear hug walk until failure - (up and down stairs)
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%.” – Arnold Schwarzenegger

NO EXCUSES

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JHmuaythai
Posts: 298
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Re: JHmuaythai's Training Log

Postby JHmuaythai » Thu Jan 29, 2015 9:32 pm

29th January 2015 (Thursday)

PM - Interval Training (jump rope )

5 x 60 second work (60 sec rests)
5 x 30 second work (30 sec rests)

Total: 450work and 450rest
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%.” – Arnold Schwarzenegger

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JHmuaythai
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Re: JHmuaythai's Training Log

Postby JHmuaythai » Sat Jan 31, 2015 9:04 am

31st January 2015 (Saturday)

Strength Training


sandbag weight = 25kg

3 rounds of the following circuit:

Sandbag Rows x 10
Sandbag Deadlift x 10
Sandbag floor press x 10
Sandbag Clean and Press x 10
Sandbag Zercher Squats x 10

(20 secs rest between exercise and 1 minute rest between rounds)


Finisher - sandbag Bearhug Carry until failure



note: First time I trained with music at home, normally just like the peace and quite and also tried a shot(couple spoons) of coffee cold before workout. maybe psychological but I just cruised through training and felt like an animal today. maybe the effects of me getting in to my routine now, really loved it today.
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%.” – Arnold Schwarzenegger

NO EXCUSES

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JHmuaythai
Posts: 298
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Re: JHmuaythai's Training Log

Postby JHmuaythai » Tue Feb 03, 2015 8:38 pm

2nd February 2015 (Monday)

PM - Sprints

warm up and dynamic stretches

10 x 100m sprints (rest is walk back to the start)

cool down and static stretched

(so I increased by 2 sprints, however this time I had use of the athletic track and last week was a estimate and I now think before it was more like 8 x 60m - none the less I have vastly improved)

where to go from here is the question
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%.” – Arnold Schwarzenegger

NO EXCUSES

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JHmuaythai
Posts: 298
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Re: JHmuaythai's Training Log

Postby JHmuaythai » Wed Feb 04, 2015 9:26 pm

4th February 2015 (Wednesday)

PM - Strength Day

Sandbag weight = 25KG

Sandbag overhead walk for 1 minute

3 rounds: 1 minute rest between round:

Sandbag Clean and Press x 6
Zercher Lunges x 6
Floor press x 10
Lateral Jumps x 20

Sandbag overhead walk for 1 minute

3 rounds: 1 minute rest between round and 30 secs rest between exercise:

Sandbag Deadlifts x 10
Sandbag Rows x 10
Zercher Squats x 10
Core Twists x 10

Bear hug walk until failure - (up and down stairs)
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%.” – Arnold Schwarzenegger

NO EXCUSES

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JHmuaythai
Posts: 298
Joined: Wed Aug 20, 2014 10:01 pm

Re: JHmuaythai's Training Log

Postby JHmuaythai » Mon Feb 09, 2015 9:24 am

9th February 2015

Sprint/interval Day

AM:

2 x 10 press ups
Attempted handstands head hold against wall (failed)

3 sets of:

Knee hugs x 20
One arm plank x 20 se vs
Chinnies x 30
V-ups x 15
Plank x 1 min

10 minutes of beginner Yoga (if I can call it that - wow flexibility is lost on me)


PM

Warm up (jog)
Dynamic stretches

10 x 100m sprints

Cool down (jog)
Static stretches


So this week is up intensity week, time to get hardcore! Feeling good after today
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%.” – Arnold Schwarzenegger

NO EXCUSES

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JHmuaythai
Posts: 298
Joined: Wed Aug 20, 2014 10:01 pm

Re: JHmuaythai's Training Log

Postby JHmuaythai » Tue Feb 10, 2015 6:55 pm

10th February 2015

PM - Conditioning

3 sets of:
Burpees 30 secs
Jumping Jacks 30 secs
Grasshoppers 30 secs
(repeat twice = 3 minute set)
(1 minute rest)

Short but sweat -really fatigues shoulders and arns
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%.” – Arnold Schwarzenegger

NO EXCUSES

User avatar
JHmuaythai
Posts: 298
Joined: Wed Aug 20, 2014 10:01 pm

Re: JHmuaythai's Training Log

Postby JHmuaythai » Wed Feb 11, 2015 11:15 am

11th February 2015 (Wednesday)

PM - Strength Day

Sandbag weight = 25KG

Sandbag overhead walk for 1 minute

3 rounds: 1 minute rest between round:

Sandbag Clean and Press x 6
Zercher Lunges x 6
Floor press x 10
Lateral Jumps x 20

Sandbag overhead walk for 1 minute

Burpees x 10 +5

3 rounds: 1 minute rest between round and 30 secs rest between exercise:

Sandbag sumo Deadliffts x 10
Sandbag Rows x 10
Zercher Squats x 10
Core Twists x 10

3 rounds 30 sec rest:

V-ups x 10
Chinnies x 30
Supermans x 15

Bear hug walk until failure - (up and down stairs)


really upped the tempo this week, quicker and less rest. also changed deadlifts to sumo ones after some research about APT.

next week I may implement a more strength focused routine as need to add dips and pull-ups between weds/sat and also getting more sand this weekend to start upping weight.


NB: really feeling it this week!
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%.” – Arnold Schwarzenegger

NO EXCUSES


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