Shaping up for amateur

Post your workouts
User avatar
WarMonkey
Posts: 909
Joined: Sat Sep 18, 2010 7:03 pm
Contact:

Re: Shaping up for amateur

Postby WarMonkey » Sat Mar 31, 2012 6:40 pm

Just some bag and padwork today. I want to get my kicks faster/stronger/technically better. No use being a coach if I can't bloody do things myself. I'll upload a video later to my YouTube channel.
Iron sharpens iron.

User avatar
WarMonkey
Posts: 909
Joined: Sat Sep 18, 2010 7:03 pm
Contact:

Re: Shaping up for amateur

Postby WarMonkey » Sun Apr 01, 2012 12:23 pm

Today's GPP work:

4 minutes of Tabata burpees- managed 56 burpees in total.

Follwed by 3 x 2-minute rounds of sledgehammer work on the tyre, 30 seconds between round. Wanted to go for longer, but ran out of time. Anyway, I have core to do later on today:

4 rounds of:

10 kneeling rollouts (focusing on max tension)
10 hanging leg raises
10 heavy side bends (5 reps each side)
20 Russian twists
10 weighted back extensions
Iron sharpens iron.

User avatar
WarMonkey
Posts: 909
Joined: Sat Sep 18, 2010 7:03 pm
Contact:

Re: Shaping up for amateur

Postby WarMonkey » Tue Apr 03, 2012 5:36 am

Some intervals and core from yesterday.

Intervals:

6 x 250m sprints on the C2 rower, roughly 60 seconds between each. Approximate split time for each row was 1:40/500m. Finished the last one with a 1:36 split.

Core:

4 rounds of:
10 kneeling rollouts
10 knees-to-elbows
10 Russian twists (15kg)
10 weighted back extensions (20kg)

Feeling happy with how much stronger my lower back has gotten lately. Wouldn't have been able to do such heavy back extensions a while ago.

Went to the uni gym the other day, because they got a new GHD. Demo'd a few reps on it to a friend, to show what they're for. Everyone in the gym looked at me like I was bat-shit insane for doing GHR's on them. Good times :D
Iron sharpens iron.

User avatar
WarMonkey
Posts: 909
Joined: Sat Sep 18, 2010 7:03 pm
Contact:

Re: Shaping up for amateur

Postby WarMonkey » Thu Apr 05, 2012 7:10 am

Some strength stuff from Wednesday...

Dumbbell snatch: 3 sets of 5 reps at 28kg

Shoulder press: 3 sets of 5 reps at 55kg

Pistol squat: 3 sets of 5 reps with a 10kg dumbbell held out front

1-armed dumbbell row: 3 sets of 5 reps per arm with 42kg

Glute-ham raise: 3 sets of 5 reps

Finisher: 3 sets of farmers walk to failure, used 42kg dumbbells for this.
Iron sharpens iron.

User avatar
WarMonkey
Posts: 909
Joined: Sat Sep 18, 2010 7:03 pm
Contact:

Re: Shaping up for amateur

Postby WarMonkey » Sat Apr 07, 2012 8:31 pm

Been feeling really flat the past while, so I've taken a bit of time to let myself recover. Tonight's workout is going to be a 7km run, aiming for a time of under 40 minutes. I'll follow this up with some core work.

Core work:

Superman push-up: 5 reps
V-ups: 15 reps
Lateral twists: 20 reps
Back extensions: 10 reps

Repeat for 3 rounds

Finish with plank hold

Update: Run time was 35 minutes. Started off slow, and picked up pace during the second half of the run. Average heart rate for the whole run was 171bpm, but my heart rate when I finished was a bit over 185bpm. Worked my hardest over the last mile. Have room to improve, but am happy with it- it's about the longest run I've done to date.
Iron sharpens iron.

User avatar
WarMonkey
Posts: 909
Joined: Sat Sep 18, 2010 7:03 pm
Contact:

Re: Shaping up for amateur

Postby WarMonkey » Mon Apr 09, 2012 10:45 am

I love me some good ol'-fashioned strength work:

Back squat: 5 reps at 60kg, 5 reps at 80kg, 6 sets of 2 reps at 100kg

Bench press: 5 reps at 60kg, 5 reps at 70kg, 4 reps at 75kg, 4 reps at 75kg

One-armed dumbbell row: 3 sets of 5 reps at 44kg

Deadlift: 5 reps at 60kg, 5 reps at 100kg, 5 sets of 2 reps at 140kg

Side-to-side pull-ups: 8 reps, 6 reps, 6 reps

Dips: 20 reps, 14 reps, 10 reps

Was disappointed today with my pull-ups- I've really let my strength with them slide. Felt good during the deadlifts, but my squats could have gone better. Should have taken 5-10 minutes to do some cardio to warm up first... Oh well, next time.
Iron sharpens iron.

User avatar
WarMonkey
Posts: 909
Joined: Sat Sep 18, 2010 7:03 pm
Contact:

Re: Shaping up for amateur

Postby WarMonkey » Mon Apr 09, 2012 9:08 pm

Had an awesome time training tonight down at my old gym. It's great to be the student, and not the teacher for a change. Heard there's going to be a fight night 28th May, so I'm going to see if I can get in on that.
Iron sharpens iron.

User avatar
WarMonkey
Posts: 909
Joined: Sat Sep 18, 2010 7:03 pm
Contact:

Re: Shaping up for amateur

Postby WarMonkey » Wed Apr 11, 2012 7:05 am

Oh, sweet, over 1,000 views on this training log. That's cool.

I won't be doing/updating much over the next few days as I am moving house and probably will have no interblag for a while. Tonight I'll try go for a 7k run or something, as well as get my boxing bag sorted in my garage in my new flat. Totally looking forward to having somewhere to train at home again.
Iron sharpens iron.

User avatar
WarMonkey
Posts: 909
Joined: Sat Sep 18, 2010 7:03 pm
Contact:

Re: Shaping up for amateur

Postby WarMonkey » Sat Apr 21, 2012 1:03 pm

Went out before to do some running. Was planning on hitting the roads for a good ol' 7k, but about a kilometre in I decided that fuck LSD, I want to do some sprints today. So, today's workout was:

200m hill sprint (relatively steep grade)
Walk back down to recover, and repeat for 6 reps

Later on, some core work. Will update when I've done my workout with what I decide to do.
Iron sharpens iron.

User avatar
WarMonkey
Posts: 909
Joined: Sat Sep 18, 2010 7:03 pm
Contact:

Re: Shaping up for amateur

Postby WarMonkey » Sun May 06, 2012 1:56 pm

Long time no update.

Have been confirmed for a match-up June 9th.

Time to get serious. More updates to follow, hopefully every day.
Iron sharpens iron.


Return to “Workout Logs”

Who is online

Users browsing this forum: No registered users