Workoutlog 2017 MIGSWED

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migswed
Posts: 106
Joined: Sat Nov 17, 2012 10:53 pm

Workoutlog 2017 MIGSWED

Postby migswed » Mon Jan 02, 2017 9:29 am

Januari 1 2017

Aerobic run with dogs/ Steadystate training (SST)
2,35 km 20min 12sec

Circuit training

    20 BW squat
    20 Alternate Lunges
    20 knee pushups (injured Hand)
    20 sitting band rows Color Blue

x3

Crunches 3s 20 reps

Hands/forearms
20 sidelevering supination/arm
20 sidelevering Pronation/arm
20 levering to the front /arm
20 reverse Wristcurl /both arms.
x 3

Januari 2 2017

Aerobic run with dogs/ Steadystate training (SST)
2,35 km 17min 17sec

ICT
    1min punchouts 2kg/DB
    30 sitting Band rows COlor BLue
    20 knee pushups
    20 Chest pulls band Color Red
    x3




migswed
Posts: 106
Joined: Sat Nov 17, 2012 10:53 pm

Re: Workoutlog 2017 MIGSWED

Postby migswed » Wed Jan 04, 2017 3:43 pm

2017-01-03 Tuesday

Right Hand is injured i took my workout as far i could.

Bench
warmup
    60kg/8
    80kg/4/4
Workset
    100kg/2/1
    105kg/1
    110kg/1
    115kg/1

DB Benchpress
    15kg/arm 20R
    25kg/arm /12/10/8

One Arm DB rows
    30kg/10
    40kg/8/6
ISO pullups hang
    middle hang/pull 5s
    dead hang 5s
    times 3 rounds

tricep one arm pushdowns with 5sec iso

    13,75kg/3/3
Rotator Cuff- External Rotation Pulley machine
13kg/10/10/10

Note
I felt a Discomfort betweem my thumb and index finger to my wrist when my hand was straight out During bench press.
Doing hanging work and rows... NO Problem


2017-01-04 Wednesday

Rest

migswed
Posts: 106
Joined: Sat Nov 17, 2012 10:53 pm

Re: Workoutlog 2017 MIGSWED

Postby migswed » Thu Jan 05, 2017 3:48 pm

Thursday 2017-01-05

Warmup
Lat Pulldowns
    20kg/20
    40kg/20
    60kg/10
Pulley sitting Rows Wide Grip Palm facing palm
    20kg/20
    33kg/20
    54kg/20
Back extensions
    BW/20/20/17
Workout
Romanian Deadlift Palm facing me (RDL)
    50kg/12
    80kg/10
    110kg/5/2/2
Partial Sumo Deadlift (floor To knees) Palms facing me
    110kg/3
    150kg/2/2
Note: Losing my grips... keep working this Weight
One Arm Dumbell overhead Press (OA DB OHP)
    25kg/3
    30kg/3
    35kg/2/2
Forearms
Pinchgrip Curls
    5kg plate/10/10/10
Pinchgrip Reverse curls
    2,5kg plate/20/20/20
Abdominals
Paloff press
    11,25kg/8
    16,25kg/8
Finishing legs
Leg Extension
    60kg/20
    80kg/20
    120kg/6
Note: I dont know the actually numbers. Machine says so. i just have something to keep track on.

migswed
Posts: 106
Joined: Sat Nov 17, 2012 10:53 pm

Re: Workoutlog 2017 MIGSWED

Postby migswed » Tue Jan 10, 2017 4:32 pm

2017-01-10 Tuesday

Short walk /run with dogs

teaching/instructing Boxing for beginners
I did mini workouts with them

10 walkouts
20 situps
20 squat combo with lunges ex
    squat
    right lunge
    squat
    left lunge
x2 rounds

heavy water bag 50-60 kg not really sure
Cleans
total reps 20

note:
I have been relaxing to much and have been lazy with workouts because i felt i didn't have the time. well that's a lie
i can always bust out a mini workout with
    squat
    pushups
    chest pulls with bands if i have it with me.

migswed
Posts: 106
Joined: Sat Nov 17, 2012 10:53 pm

Re: Workoutlog 2017 MIGSWED

Postby migswed » Wed Jan 11, 2017 3:25 pm

wednesday 11/1-2017

Forearm/wrist
side lever supination
    1,25kg/30
    2,5kg/15/12
Side lever pronation
    2,5kg/5/5
note: my right hand couldn't handle much more work in this exercise.

front lever
    2,5kg/10/10/10
front lever Two hand with lightweight chair
    20/20
Circuit
    8 one arm pushups modified step 1 (Oa Pushups mod.1)
    30 band rows color green (medium resistence)
    4 rounds
Circuit.2
    25 BW squat
    4 chestpulls color green (medium resistence) with 3 sec iso per rep
    4 rounds
Abdominals
    20 kneehugs
    2 rounds

migswed
Posts: 106
Joined: Sat Nov 17, 2012 10:53 pm

Re: Workoutlog 2017 MIGSWED

Postby migswed » Thu Jan 12, 2017 4:23 pm

Thursday 12/1-2017

Warmup
Back extension
    Bw/20
    +15kg/15/15
Rows Pulleymachine Wide grip palm facing each other
    54kg/20/15/10
Lat pulldowns
    54kg/15/15
Workout
Bench press
    60kg/10
    80kg/5/5
    100kg/3/3
    110kg/2
    115kg/1/1/1/1
Dips
    Bw/3/3/5/5/3
OA DB Rows
    40kg/8
    45kg/5/6
    50kg/5/3

Note: While Doing dips, my right hand/wrist can't take to many reps, so i keept Reps low.
while doing 50kg OA DB Rows i did it dead style= DB touch the floor between reps.

migswed
Posts: 106
Joined: Sat Nov 17, 2012 10:53 pm

Re: Workoutlog 2017 MIGSWED

Postby migswed » Mon Jan 16, 2017 3:44 pm

Monday 16/1-2017

Workout:

Boxing

    focus-Basics
    Footwork
    straight punches combos
    bobbing
    Blocking
    partner drills
    shadow box

finishing
Circuit training

    30s supermans (only belly touch the floor
    30s rest
    30s Pushups
    30s rest
    30s Dips
    30s rest
    30s jump 180 on gymnastic mattress
    30s rest
    30s shadow box holding DB
rest 2 min
    20m walking lunges
    10m running
    10m sommersault roll
    20m cartwheels
    20m cartwheels otherside
    20m squat jumps

migswed
Posts: 106
Joined: Sat Nov 17, 2012 10:53 pm

Re: Workoutlog 2017 MIGSWED

Postby migswed » Tue Jan 17, 2017 5:10 pm

Tuesday 17/1-2017
Boxing training - Focus sparring

distance/reaction/Footwork drills (shoulder taps hands down)
    1 min active
    30 sec rest
    x5 rounds
sparring only jabs
    1 min active
    30 sec rest
    x5 rounds
sparring jabs everywhere cross to body
    1 min active
    30 sec rest
    x5 rounds

in the corner drills ( attacker 4 punches, defender Block counter with 4 punches)
    1 min active
    30 sec rest
    x12 rounds

migswed
Posts: 106
Joined: Sat Nov 17, 2012 10:53 pm

Re: Workoutlog 2017 MIGSWED

Postby migswed » Thu Jan 19, 2017 3:38 pm

Thursday 19/1-2017
BW circuit
    10 pushups
    20 cossack squats (alternate)
    x4 rounds
Band rows Color Blue
    20/20/20
Running with dogs (Aerobic run/no Hurry)
    4,71 km total run
    37 min
    2 sessions
Note: No pain in right hand doing Pushups, a bit discomfort but no pain

migswed
Posts: 106
Joined: Sat Nov 17, 2012 10:53 pm

Re: Workoutlog 2017 MIGSWED

Postby migswed » Wed Jan 25, 2017 3:36 pm

wednesday 25/1-2017

Cardio Scriptless
activities during this session (2 DB 2kg each with me)

    Walking
    Running
    pushups (diffrent inclines/declines)
    one arm Standing Rows
    Lunges
    DB punchouts
    DB standing rotator cuff exercise
    DB lateral raises
    DB presses
    rest when needed

total time 33 min 26 sec


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