zefff's jogging journal
Original Poster: zefff
Forum: Training Logs
Posted On: 05-12-2007, 11:12

Orginal Post: zefff: okay Ive been thinking about this for a few days and think its time to get my legs back. The aim is to use my running to supplement my MA training. I will add a couple of nonspecific exercises to the end of the run and a warmdown and stretch. I will be running 3 times a week to begin with. Here is my basic initial plan but any ideas are welcome. I begin 2nite! I will do the running and see how I feel when I get to the playground/football pitch but this is my aim:

short stretch (getting old now)
400 yard power walk warm up
2 mile(ish) moderate speed run
3 sets of jog/sprint length of football pitch
3 mins shadow box
3 sets of super burpes
3 sets of chin up
3 sets of tricep dip
3 sets of leg raise
3 sets of hanging situp/crunch
2 miles of moderate speed run

I am off now and prolly wont be back for a very long time. :lol:

Circuit Training
Original Poster: torpedo63
Forum: Training Logs
Posted On: 27-04-2007, 22:27

Orginal Post: torpedo63: [FONT=Verdana Resistance training offers many different benefits to the body than cardiovascular exercise. Most individuals look for the benefits of weight loss in addition to muscle gain as key goals in their exercise programs. Traditional resistance training programs do not burn many calories during the session as we spend a majority of the workout resting between sets. Cardiovascular exercise on the other hand does little to stimulate muscle growth. Hence, the question arises as to the training modality that can optimize gains in both areas and the answer lies with circuit training, a modified type of resistance training offering the key benefits from both areas. [/FONT 
[FONT=Verdana What is circuit training?[/FONT [FONT=Verdana 
Circuit training is a high volume (repetitions), low resistance (weight) workout with short rest intervals and is geared primarily at improving muscle tone and definition, while improving cardiovascular fitness. This workout involves exercising all major muscle groups (stations) in one continuous cycle, alternating between the different areas to allow for muscle recovery and to force your heart to work harder in pumping blood (and oxygen) to these constantly changing areas. Given the nature of your short rest periods, it is strongly recommended you use machines that do not require much time to select your weight (as opposed to free weights) and that the machines are in close proximity to each other. [/FONT 
[FONT=Verdana General Circuit Layout[/FONT [FONT=Verdana  [/FONT 
[FONT=Verdana Objective:[/FONT [FONT=Verdana  Muscular endurance, cardiovascular fitness, orientation to weight training
[FONT=Verdana Duration (weeks):[/FONT  Varies, traditionally 1-12 weeks
[FONT=Verdana Frequency (# times/week):[/FONT  2-3 times/week
[FONT=Verdana Intensity:[/FONT  40-70% of your maximal effort
[FONT=Verdana # Repetitions/exercise:[/FONT  Varies, anywhere from 10-25 reps, depending on time and intensity
[FONT=Verdana Rest interval duration between stations:[/FONT  Typically, 15-30 seconds
[FONT=Verdana # Muscles groups (stations) exercised/cycle:[/FONT  Anywhere from 6-15 stations
[FONT=Verdana # Cycles/workout:[/FONT  Start with 1 cycle, progress to 2-3 depending on available time[/FONT 
[FONT=Verdana Prior to designing your own program, complete a needs assessment and give thought to: [/FONT 

• [FONT=Verdana Your objectives with resistance training (are circuits appropriate for you) [/FONT 
  
• [FONT=Verdana Are you interested in all over body improvement or specific areas? [/FONT 
  
• [FONT=Verdana How much time do you have per week to commit to resistance training (circuits are ideal for 2-3 times max, 30-40 minutes) [/FONT 
  
• [FONT=Verdana Does your facility offer a compete selection of machines that are accessible? You may need to ask or walk around the facility to identify the necessary pieces. [/FONT 

Bruised knuckles and joints
Original Poster: kranker66
Forum: Training Logs
Posted On: 17-10-2006, 23:37

Orginal Post: kranker66: -Bruised up my knuckles pretty good hitting a heavy bag( the left hand)...to either side of the knuckle of the middle finger is swollen- it's gone down, and I need to know what's a decent treatment for bruised knuckles and joints?

Ice?, aspirin?, Ibuprofen?, Tiger balm?...want to get back to training asap and
bag work is important part of my workout.

Thanks.

What a good training to improve speed
Original Poster: ejedge
Forum: Training Logs
Posted On: 12-10-2006, 02:19

Orginal Post: ejedge: i just started TKD a month ago, but i want progress, fast progress. for strength training i'm fine with that and i have my own log. well i jsut want to know if you guys can give me some pointers or drills in order to increase my speed, mainly kicking speed and foot work. i can kick properly with power and everything, i'm jsut thinking if i increase my speed i can add power to it and be able to switch right away to do more damage. well thanks guy for your time and effort.

V's Diet & Training Journal
Original Poster: V-for-Vendetta
Forum: Training Logs
Posted On: 22-09-2006, 14:02

Orginal Post: V-for-Vendetta: My goals today are to cut down on the sodium and have at least one piece of fruit. I usually don't get enough fruit. Veggies are no problem. And the fat free dressing I use is loaded with sodium (280mg per serving). So, I won't be using any of that.

I'll update this at the end of the day when my diet is completed. No training today however. Yesterday was my first day of the Abs Diet Program and one of the workouts I did kicked my ass. My legs are very sore, but on the bright side, that means I did my job in the gym.


Meal 1: 9a.m. - Detour bar (Low-Sugar) and 2 scoops of Superpump250 in water (provides 16g of carbohydrates without the sugar).

best way for me to get back in shape
Original Poster: topher
Forum: Training Logs
Posted On: 21-08-2006, 17:51

Orginal Post: topher: I used to be a thai boxer until I hurt my knee and decided to take a few months off. A few months now has become almost a year. I decided to get ready to go back in and need some help because I want to get in shape first. I'm 6'2 and 180lbs and usually take in about 1800 calories a day. So somebody help me make some changes in my diet and let me know what kind of work I should be doing. My school has a gym so I have access to a lot of basic equipment.

Makeshift Heavybags
Original Poster: Jack_Vallick
Forum: Training Logs
Posted On: 05-07-2006, 17:56

Orginal Post: Jack_Vallick: I was training pretty extensively in my local-area gym for a good while. We were competing in boxing tournaments until last week when everything shut down for about three or four months.

It will be back up, but in the meantime all I have at my house is a generic total-body workout machine and a few dumbells.

Does anyone have any experience with crafting something as a substitute for one?

I was considering just punching the hell out of our brick walls, but I can only go steady for about three minutes before my hands go completely numb.

My Brother's Bodybuilding
Original Poster: Indomitable
Forum: Training Logs
Posted On: 16-04-2006, 05:04

Orginal Post: Indomitable: This is for my other brother, who is bodybuilding
It would probably be a good idea to track his diet here too, since that is most important in bodybuilding, but i don't have the time to follow him everywhere :?

SHOULDERS/TRAPS

MILITARY PRESS
40x20

50x5
50x5
50x5

60x6
60x6
60x7

LATERAL RAISE
17.5x6
17.5x7
17.5x8

SHRUG
115x23

140x6
140x6
140x6

My Pan-Am work-up.
Original Poster: Bushi
Forum: Training Logs
Posted On: 27-03-2006, 07:30

Orginal Post: Bushi: For the past two months, I have been working up to compete in the Pan-American BJJ Championships in LA next month. I altered my diet, training routine, and even my mental preparation.

At the request of OP, I will post what I have been doing on this thread.

Practice:

I train Monday from 6-8PM at my school. Along with teaching, I focus on alot of drilling. I drill from the top for 30 minutes (different drills) and from the bottom for 30 minutes. I spar for at least 30 minutes, but most the time about 45. This is duplicated on Wednesday night.

I travel one hour to another BJJ school on Tuesdays, Thursdays and Saturdays for a normal 1.5 hour class. The class has 30 minute warm-up/Drills, 30 minutes of technique, and 30 minutes of sparring.

I take Friday and Sunday off from practice.

Strength training:

On Tuesday, Thursday and Saturday, I do a 45 minute circuit inspired by www.crossfit.com . I incorporate exercises that fit the BJJ game and help build muscle endurance and overall explosiveness.


Mental Preparation:

For the first month, I listened to a Hypnosis CD three times a week. The CD was a general Confidence and Focus CD. (They work great). The second month I dropped the CD and read The Psycho-Cybernetics through 3 times. I added Visualization exercise after every class and prior to going to bed. The after class session is about 10 minute long, while the before bed one is about 20 minutes.

Upon awaking, I do a deep abdominal breathing exercise that is known as Frog breathing. This has been a habit of mine for about 8 years now. It doubles a meditation.

While training, I mentally tell myself a goal I want to attain. Like isolate that arm and set up a Kimura, or something like get to mount from inside his Butterfly guard. This is a great way to give purpose to your grappling.

I wrote out my whole strategy from each position. Each position has about 5 different goals. Ex. Guard- Establish ___ grip and set-up shin press triangle, set-up kimura, set-up Hip bump sweep etc.


Diet:

My wife bought me a Jack LaLange Juicer for my birthday and I have been drinking two freshly sqeezed juices a day. The energy I have received is unreal. I have a juice immediately for breakfast with a Banana. The juice consists of 1 Orange, 1 apple, 2 strawberries, 1 kiwi, 1 tomato and 2 carrots.

About an hour later, I will eat 1 bowl of Frosted Mini-wheats (I love those things) For lunch I will have a tuna sandwich and some Green Tea.

For a snack, I will eat some trail mix and a Gronola bar and for dinner, whatever the Mrs. makes :wink:

The last thing I consume is another Juice (Yum-Yum).


I hope that above gives you guys some of the things I have been doing to get ready for this comp.

Super Best Training Ever!!
Original Poster: Indomitable
Forum: Training Logs
Posted On: 31-10-2005, 14:51

Orginal Post: Indomitable: So, I've decided to start a training journal to mark my progress. I've been meaning to do this for a while now, and where better to start than here :wink: The main purpose I'm starting this is for my weight training, so I could keep track of how much weight I moved, How many reps, and stuuf like that. I can't remember all the way back to last week every single thing I did, so I'll record it here :P Every week I'll try to push myself harder and try to do at least one more rep than I did last week, and when the time is right, add more weight.

First, a little background info on my training: I started taking traditional chinese martial arts about 19 months ago(I'm also learning chin na in these classes), and kick boxing 4 months ago. Although I take traditional martial arts, I consider myself an eclectic martial artist. Whenever I see or learn something new, I always think about it, and say, " Would that be any use to me?" I train realistically and always think about what I'm doing.
For the first few months, I trained hard, 3-4 hours a day, 7 days a week. Back then, I didn't really know what I was doing; my first goal was to get lean, as I was pretty chubby when I started. Basically, I stretched, did pushups, sit-ups, leg raises, practiced stances, punches, and kicks for 3 hours. I lost about 25-30 lbs of fat and gained about 20 lbs in muscle in 8 months. My diet wasn?t too clean, but it was a lot healthier than it used to be.
After those eight months, I didn?t really make many strength gains until I started using weights 8 months later. I had learned a lot more about how your body works by then, and I was starting a sort of bodybuilding routine. My goal though, was to get strong without getting big, so I did more research, and I found the sacred art of?
[/glow POWERLIFTING!!!![glow=  I looked into powerlifting and it looked like it was all I needed, except one thing?they didn?t seem to train all body parts equally!! :x That was something I intended to do.
So I made some sort of different training for power, that was sort of a mix of bodybuilding(to train all parts equally) and powerlifting(for strength). I don't want to get too big, and I know that diet is the most important factor in gaining muscle, so I try not to eat TOO much, but I make sure I get my nutrients in.
So basically, my training consists of: weights, plyometrics, stretching, a little bit of cardio, and bag work.
Oh, and by the way, I'm only thirteen, and I know it's pretty young to start heavy lifting, but I know what I'm doing, and I train with someone who's a lot older than me who knows what he's doing, and he makes sure I have proper form and stuff. So don't tell me to stop lifting, cuz I won't :twisted:

And now, onto the journal!!!!!!!

Li's first training log.
Original Poster: Li Shen Long
Forum: Training Logs
Posted On: 21-09-2005, 06:15

Orginal Post: Li Shen Long: Well today was my first day of training, i'll have to type this out tomorrow, i'm just too damn tired right now. So let me get back to you guys.

Routine
Original Poster: Denver
Forum: Training Logs
Posted On: 17-07-2005, 19:45

Orginal Post: Denver: I am 5'2, 141 lbs still growing though but im in need of a good effective workout. Im training for boxing and fighting for general so things that will enhance my speed, and focus, and of course strength. Is what im looking for but I am also looking for some cardio to help me lose a few pounds, and some ab exercises to get a hard stomach to lessen the pain of body shots. If anyone knows a routine I could use, please tell me, or if you can make me a routine for free I would like to know.

Thank You,
Denver

karate competitions
Original Poster: Barnett22
Forum: Training Logs
Posted On: 04-06-2005, 03:16

Orginal Post: Barnett22: Hi my name is sam i have got a brown belt in karate and am now training for an up and coming competition i was wondering if anyone had any tips at all to help me. thanks

weight running?: Old Forum Topic
Original Poster: setsu nin to
Forum: Training Logs
Posted On: 27-04-2005, 22:00

Orginal Post: setsu nin to: weight running?

Mayonnaise
hey i was wondering if anyone here has strapped on leg weights or arm weights or even a backpack full of books or something and went out for a jog? will it help increase speed if i run enough with weights on then take them off or is this just a false theory.. i tried running with 25lb barbells in each hand and would do a slow punch motion with them as i ran...lasted about 3 minutes..then i dropped the barbells to my side and ran but my arms were so tired i had to set the barbells down after another 2 minutes... i wasnt dissapointed in fact i was thrilled i could get my arms so tired in just 5 minutes but im just wondering if anyone does something like that when they train and if they get results.
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azreil
I also run with weights on, however not for a speed increase but rather to increase endurance. I would suggest that you not use 25 pnd dumbells, that is way to heavy. The idea is to make it harder to run the same distance you would normally do easily. Get 5 pnd anckle weights, 3 pnd hand weights(better than wrist), and if you need more a weight vest(this distributes the weight better than a backpack).
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EvilScott
Careful with punch motions - as you said do them slow - its easy to mess up your shoulders. Another running (better done walking) exercise is called the Farmer's Carry (I think). It's more of a grip training exercise, but you are moving around while you do it.

Basically get two heavy weights, hold em in your hands, arms loose at your sides and walk from point A to point B. Concentrate on only your hands holding the weights.
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*Gong*Sao*
I'm guessing you were doing the punches to improve your punching power. This is not necessarily a good idea. It will mostly strengthen your shoulders, and may throw off your balance when you throw unweighted punches. Scott and Azreil covered everything else.
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-=KING UMY=-
If you insist on using weights when jogging make sure they are light weights so you dont hurt your joints when doing so, the same applies for shadowboxing, nothing too heavy or you will regret it later on.
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Indomitable
I wouldn't suggest weighted running unless you are doing it uphill. You can seriously mess up your knees and maybe your elbows unless you keep them bent all the way.Just do Farmer's Walk.
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straydog
weight running is my favorite exercise, but i just strap a ten-pound ankle weight to each wrist (these are designed for physical therapy) and a 2 1/2 pounder to each ankle, then i jog up a slight grade for 2/3 mile, always keeping my arms up, drop and do 50+ decline pushups on a rock wall, jog up a very steep grade for 200 yards, do 45-50 good jumping jacks, then continue up a steep trail for about another 1/2 mile. there i do russian twists with one ten-pounder, straight into weighted crunches with the same weight, into reverse crunches, leg raises and scissors. then i strap the weights back on my wrist and do some very short interval sprints, then it's downhill from there for about another mile or more, i just walk this because it's rugged and steep and there are some rattlesnakes here and there, front pullovers, flyes, etc., all the way, never letting my arms drop. i do this for cardio and aerobic endurance, plus the endurance to be able to slug hard in the late rounds of a fight. it's great for toning your upper body.

btw, i'm 52 years old and though i've only done these for a few months (had to stop for snow, should be good again in a couple of weeks), i have had no injuries, in fact, this is the greatest rejuvenating exercise i've tried, and it makes me sweat like a pig, so it must be good.
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easyeaze
I'm in the infantry reserve and we do a lot of marches with heavy loads so I have encorporated this into my training. Sometimes I like to load up 50 to 70 pounds worth of plates i use for weight training into my rucksack and go out and walk at a reletively fast pace. The pace might not be so intense but you really feel wiped just as much or more so than when running. But yeah it is probably not a good idea to run, if we have to run with heavy packs on we do what is known as the "airborne shuffle" where you just slide your feet along the ground because that kind of weight can ruin your knees. But by all means try it, it will give you an excellent cardio workout and carrying the rucksack or backpack will also give your shoulders a pretty nice workout.
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Mayonnaise
i dunno i think i was blessed with strong joints.. all my friends lift and are in football and take creatine stuff( i never tried it) but anywho they always complain about thier knee joints when they run and lot of them even have some problems and try telling me that sqauts hurt yer knees which is bullcrap unless u do them wrong...anywho i throw on 315lbs when i squat and when i squat i go down like almost touching my butt on the ground..also i never use a locker so my backpakc weighs like 15lbs with chemistry/algebra/english/history/liturature books plus notebooks and crap everyday and i have never once in my life had sore knees or joints..maybe im just lucky or maybe when im 50 im gonna be achin like heck when i walk but ive strapped on a 20lb backpack once and then i threw a belt over some of the straps and tightned it to help support back and jogged but backpacks bounce way too much.. i need something tight on my back/chest and cant think of anyhting i can use as home or make cuz im poor.
also i seriously need help on my butt/glutes....and even maybe some help on hamstring...i can work my front thighs really good but nothing i do seems to make my god damn ass stop being so jiggly..i hate bein slightly big hipped..doesnt matter how tone rest of body is the hips ruin it..
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Gary The Great
Check out this routine of mine; since i dont own a weight set, i cant do any weight training at all. I just do alot of simple excercises such as pushups, situps, etc... Anyway, im able to do a weight training in school by putting all my heavy books into my backpack along with my other school stuff. An since my classes are so far away, i have to run to reach them. Its great excercise. I get faster everyday cause of this routine
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Bayne_Slash
The only time I run with weights is dumbbells on the stairs. They burn but in my opinion give the best results.
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Training schedual
Original Poster: Mayonnaise
Forum: Training Logs
Posted On: 07-11-2004, 01:50

Orginal Post: Mayonnaise: Hey, I know I've been hodge podging around on these forums, and honestly I have in my fitness too, damn those video games. Well its time to break the habit and take control of my life again and this time I don't plan on just talking about it. I have lost muscle mass and grown a layer of fat so I am going to start slow and gradually build up, I will also write my weight/height and my daily plans each day for you guys who have time to evalutate until I get a good evenly weekhout routine. If you find my workhouts are weak or slacking throw the critisism at me and I will try my hardest to improve, It is late right now but I plan on starting tomarrow. No need to wish me luck, this IS GOING TO HAPPEN

Total Training
Original Poster: Italian Monk
Forum: Training Logs
Posted On: 24-10-2004, 15:24

Orginal Post: Italian Monk: Hello,

I currently just started training 'seriously' again. I have always trained, it is a lifestyle for me, but I have currently set a new goal to see how I adapt in the full contact competitions. I have many years of RL/martial arts training, to include some instructing of the military to bouncing and limited bodyguard work. I stopped training diligently for about the last 14-16 mos. My goal now is to adjust my endurance for the sport, while of course maintaining my RL effectiveness.

My first event is scheduled to be in December. I am logging here to perhaps gain insight and tips to the vast minds of the martial artists and fighters here.

Im currently looking into different schools to cross-train in, as well as continue to train out of my garage Dojo.

So lets begin . . .


Ht: 5'10"
Wt: 262 lbs.



** Week 1 **

Sun: MA (stand up striking to fatigue, ground from the bottom until fatigued, rolls)

Mon: Strength (Chest, arms, abs, 45 minutes cardio)

Tues: Cardio (Heavybag work, some dummy work, abs, 45 minutes cardio)

Wed : Strength (Legs, footwork,abs, 45 min cardio )

Thur: Cardio (abs, 45 min cardio)(Active rest day, cardio at low pace)

Fri: Strength (Shoulders, Back, abs, 45 cardio)

Sat: MA (rolls, partner pad work on all strikes, fatique strikes on bags/dummy, clinch and ground flow and work, 45 min slow cardio)

** Week 2 **

Sun: MA (timed sessions (1-2 minutes) of multiple striking, power strikes, abs, 45 min cardio)

Mon: Cardio (shadowboxing, abs, 45 min cardio)(Active rest day, low pace cardio)

Tues: Strength (Chest, arms, abs, 45 min cardio)

Wed: Cardio (Round supersets- 3 minute round striking combos, 1 minute rest, 3 minute solo ground work. (x3 for 6 total sets), abs, 35 min cardio)

Thur: Strength (Legs, some footwork, shin/forearm hardening, abs, 45 min cardio ... hard to get into the cardio today after all the leg stuff, but I managed once I got into the rhythm)

Fri: Strength (Shoulders, back, abs, 45 min cardio)

Sat: MA/Cardio (Drills, drills, drills. Kicks, knees, multiple elbow. Power and speed focus. Round supersets-3 min x1 each, 2 min x1 each, 1min continuous up to ground. (6 total sets, was feeling it from all the drills I did, ground included rolls), abs, 45 min low pace cardio)



***From here on, each post will cover one week of training.







**Note: My partners and training is sometimes limited due to my work hours, but I have a garage Dojo ... so I make the most.

I have increased my protein intake as well as creatine and water. I am eating low fat and keeping my carb intake medium to low.

Any input is welcome, many thanks fellow practitioners . . .

Humbly,

8LS' Hapkido Log
Original Poster: 8LimbsScientist
Forum: Training Logs
Posted On: 24-10-2004, 15:09

Orginal Post: 8LimbsScientist: I started Hapkido this week. I'll just be posting a weekly message detailing what I've experienced.

This week we worked on breakfalls, jointlocks, and punching and kicking.

In particular we worked on a standing sort of armbar and a wristlock.

We use a roundkick which is identical to the Thai roundkick. I'm not sure if this is the norm or if this is just my school, but I like the idea.

A good friend of mine will be taking the class with me, but there is no one else in the class. This allows us both to get a lot more personal attention then is usually the case.

I will be doing a lot of research on my own in the coming weeks. I already have a set of books picked out that I'd like to look at. I'm especially interested in the short stick techniques that are taught to the black belts.

I will also be meeting with my friend outside of class to work on techniques from class and to free spar a bit.

My Brother's Powerlifting
Original Poster: Indomitable
Forum: Training Logs
Posted On: 21-08-2004, 18:59

Orginal Post: Indomitable: Since it is easier to mark progress when you have it recorded, I thought I'd start a little journal type thingy for my little brothers :wink: I have two little brothers, so this is one of 2 journals.

The journal I'm starting now is for my powerlifting brother, and I will add comments on his form so next time I can always give him tips and pointers. I'll ask him what he thinks also and put it in here, so it's kinda like an actual journal, except I'm recording it lol.

Today, MAX EFFORT BENCH DAY

PAUSE PRESS
15x25
30x3
40x3
50x5
55x3
65x1
70x1
75x0

MILITARY PRESS
15x10
25x3
30x3
35x3
40x3
45x3
50x1
55x1
60x0

He's a strong kid

The Most boring training log EVER!
Original Poster: Fight_or_TaP
Forum: Training Logs
Posted On: 28-06-2004, 04:54

Orginal Post: Fight_or_TaP: Today:


Footwork drills, Mostly: Changing the angle, Slipping, and avoiding a takedown.
Practiced Takedowns, including throws, Trips, and shoots.
Spent some time practicing the Sprawl.
Allot of form work, used a mirror to check my form.
30 minutes or Bag work.
Weights: Upperbody.
Walked 5 miles.
Jogged about 2.
Focus Mitts, Elbows, and punches.
200 weighted sit-ups, on one of those silly ab ball things.


Not that great a training day, but Thats how it went more or less. Allot of my work has been to check my form, I felt that I was really getting to sloppy. Waiting for my Submission trainer to heal up so I can practice my Leg Submissions. So mostly Standing work this month.

The Big Gay Training Log
Original Poster: thebgbb
Forum: Training Logs
Posted On: 06-06-2004, 21:00

Orginal Post: thebgbb: Just started conditioning again to get my fat-ass back in shape. I figured I'd post my progress here so that the embarassment would motivate me.

Current workout program:

30 push-ups
30 deep squats
2 minutes on rower
8 rolls of the ab roller
1 minute of neck bridging
repeat 4 times.

jog 2 miles

heavy bag training for 30 minutes (6 five-minute rounds).

I'm hoping to add 2 pushups and 2 squats per set per week, and 5 seconds to the neck bridges per week. If that works out, I'll be doing 4 sets of 130 pushups and squats as well as 5 minute neck bridges each day by this time next year.

Umy's log stargate 5173...
Original Poster: Umy
Forum: Training Logs
Posted On: 08-05-2004, 08:47

Orginal Post: Umy: Well I decided to make on of these thingy's since my exams are coming up and this way Ill have something to work on when they are over.

So ill start from yesterday:

Got up and did 200 hindu squats and 70 hindu push ups followed by some bridging, almost died, had breakfast.

Had a tough day at college.

Roadwork

Came back went jogging round the old park a few times and around town, about 5 miles (feeble I know :P ), got chased by dogs and drunks and inhaled lots of fumes.

Training

Went to training, usual stuff, 5 rounds shadowboxing, 20 mins conditioning, 4 rounds padwork, 5 rounds bagwork and 3 rounds skipping.

Got some sparring done as well, kicked arse today, first time in a while :lol:

Focused on sharpening my right cross in training so emphisised it a bit more on the bags and sparring.

Came home and did a bit of grip/forearm work on the weights (which I havent used in a while) and also used the spring loaded grippers.

Watched a few fights picked up a few things watching some training footage or Tyson.

5 minutes on the slip bag, worked on form and did 5 press ups everytime I got hit by the bag (about 20 times :lol: ), bobbed and weaved till my legs hurt, thats what its all about i suppose :roll: .

Hopefully get some more sparring done tomorrow, need all I can get, also gonna train with some newbies and give them a few lessons :twisted:

Heavy Bags!! : Old Forum Topic
Original Poster: setsu nin to
Forum: Training Logs
Posted On: 06-05-2004, 22:54

Orginal Post: setsu nin to: Heavy Bags!!


supercharger
I need help finding a nice freestanding heavybag, because I have a finished basement and no open rafters or anything like that I am not able to hang a regular heavybag up. I need a bag durable enough to withstand kicks as well as punches, so if anyone has any bags they would like to sugest that they know are pretty durable from personal experience or word of mouth please share them with me. Even if you've heard anything about making homemade bags please respond. Thankx
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Bushi
The Wavemaster XXL is a great and durable freestanding bag. Is a large freestanding bag that you can practice low kicks on.
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george stiles
the wave master is probably the way u want to go but u will knock it down every time u kick it. its not hard to hang a heavy bag in a finished basement especialy if your ceiling is tile just cut a small hole and run the chain up through the tile(if your parents let you) it can be taken down and a 2 inch hole in the ceiling doesn't look that bad
-----------------------------------------------------------------------------------------------

Bushi
The Wavemaster XXL will not be knocked over if you fill it with sand.
-----------------------------------------------------------------------------------------------

Arjun
quote:

Originally posted by george stiles
the wave master is probably the way u want to go but u will knock it down every time u kick it. its not hard to hang a heavy bag in a finished basement especialy if your ceiling is tile just cut a small hole and run the chain up through the tile(if your parents let you) it can be taken down and a 2 inch hole in the ceiling doesn't look that bad



I must really have no power behind my kicks or punches, because ive never come close to knocking down my wavemaster but a lot of other people say they fall over all the time. Maybe your not following the directions very well, or not adhering to the basic principles of physics. If you fill the bag up so the water level comes all the way to the top its going to be more top heavy. Fill it up just to the top of the base and you shouldnt have any problems.

Again, maybe its just me, but Ive had super heavyweight boxers on my wavemaster and the only problem is that the padding part and the plastic tube it is on bends at the point where it connects to the base, though hardly at all.
-----------------------------------------------------------------------------------------------

braveheart
I have a Wavemaster filled with 5 bags of play sand and it does not move much. Especially if you put it on a small rug/carpet surface on top of the concrete floor.
-----------------------------------------------------------------------------------------------

george stiles
we have one at my school it is filled with sand and it gets nocked over all the time it is filled properly but if u throw a good side kick it is going to topple over its good for punching but when u kick it its going down
-----------------------------------------------------------------------------------------------

superjim
What you could always do is get a stand for a heavy bag like I have. It would probably end up costing more then a heavy bag but i already had one, plus you usually need weights or something to keep it from moving around alot.
-----------------------------------------------------------------------------------------------

superjim
What you could always do is get a stand for a heavy bag like I have. It would probably end up costing more then a heavy bag but i already had one, plus you usually need weights or something to keep it from moving around alot.
-----------------------------------------------------------------------------------------------

nEo-Wolf
Yeah the Wavemasters are great, im quite fond of heavy bags myself though...
-----------------------------------------------------------------------------------------------

Crap.......
There was a wavemaster at my tkd school filled with water and i kicked it and the whole thing tipped over and water ended up coming out of the little holes on the top of the base and all over the floor. I don't know if sand is any different but i think if you choose to get a wave master you should fill it with sand to try and void what happened to me.
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Crap.......
Maybe you could like......nail it to the floor.
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Hamm-Hamm's online training journal!!!
Original Poster: Wilhelm von Wänkensteïn
Forum: Training Logs
Posted On: 02-05-2004, 08:56

Orginal Post: Wilhelm von Wänkensteïn: Here it is at last...my training journal! It took me a whole year to figure out that keeping one online would be far neater and easier to manage than a battered, sweat-stained notebook with pages falling out...I'm so smart, hee hee :oops:

Monday, 19/04/2004

Odd-day training - Conditioning/Endurance Cycle

Morning - wake up 5am, slap the alarm, fall back asleep, get up close to 6am. Jolt awake with 10 dands and 10 baithaks. Breakfast, cycle 10km at pace to university...

Uni Gym


Strength and Physical Conditioning

-Chin-ups

Rep Range: x5 [I am so ashamed... 
Sets: 2
Weight Range: Bodyweight

-Parallel Bar Dips

See Above.

- Barbell Complex 1 (Power Version, x1 set and x6 reps per exercise)

Upright Row

Power Snatch

Squat-and-Push-Press

Good Morning

Bent Barbell Row

Rep Range: x6 per exercise

Set Range: x3 Complexes

Weight Range: 20kg (clean olympic bar), 25kg, 30kg

-Swiss Ball Benchpress

Rep Range: x12

Set Range: x2

Weight Range: 40kg

Stuff I should have done but didn't

-Hanging Leg Raises with side-to-side twist

-Weighted Swiss Ball Crunch

Notes: First session back in the gym after nearly a year. Soreness and exhaustion worse than hoped for but better than feared. Lifting form poor - strained right elbow quite badly during unintentional lockout at end-concentric phase of power snatch. Endurance okay - five weeks of cycling prior to weights paid off.

Classes, cycled 10km home from uni, followed by...

Home and the Neighbourhood Park

Martial Arts Technique and Conditioning

- Finger-Conditioning with pebble-filled wok and herbal liniments

Rep Range: x50 thrusts each hand, followed by x10 palm strikes followed by rake

- Grip-Strength Training with Water-filled Clay Jug

Rep Range: x10 lifts per hand, each concentric phase followed by 5-10s isometric contraction

Set Range: x1 per hand

Weight Range: ~3kg

- Grip and Wrist Strength Training with Wrist Roller - Pronated and Supinated Grips

Rep Range: All the way up from the ground and all the way back down under control (did not count exact reps)

Set Range: x2 Pronated, x2 Supinated

Weight Range: ~6kg of water

= Air-Grabbing - Alternating Single Hands, Dual Alternated Grips, Dual Pronated Grips

Rep Range: x10 each style

Set Range: x2 each style

- Chen-style Old Form 1st Set, ~10-15mins per set

Rep Range: x1 [Pathetic, I know, but this is tough on the legs and legs were already pre-fatigued from all the other stuff I'd been doing earlier 

Stuff I should have done but didn't

-Pole Shaking [No, not THAT pole :P This is a Taijiquan conditioning exercise to improve the usage and channelling of explosive power 

-Bridging, Front and Back [Self-Explanatory - that thing that wrestlers and anyone else who wants superb core strength and flexibility does. 

-Eagle's Claw pushups [Cat pushups on fingertips - didn't want to risk them after pre-fatiguing today 

- Two Locks Conditioning [Forearm conditioning method involving banging areas to be conditioned together and applying herbal liniments afterward. 

-Wallbag striking practice

-Breakfalls and Ground Grappling Drills

Notes: I have had an epiphany of late - I have realised that at least half, if not more, of the training one does is in fact so that one can withstand the rest of the training one does, or else make it meaningful.



Well, what can I say? Pathetic, isn't it? That's what comes of laying off for almost a year, I suppose. Ah well, I can only hope to improve in the coming weeks.

Ironjim's Training Journal
Original Poster: Ironjim
Forum: Training Logs
Posted On: 25-03-2004, 20:37

Orginal Post: Ironjim: For 3/14/04

Today's Diet


8:45 a.m: hydroxycut and 12 oz. water
9:30 a.m: 6 scrambled egg whites, 4 slices of low-carb wheat toast with 4 tbsp. sugarfree/fatfree syrup, multivitamin, water
11:30 a.m: 4 slices of turkey, 3 slices of fat free cheese on 2 slices of low-carb wheat toast, water
12:40 p.m: hydroxycut and 12 oz. water
1:30 p.m: 4 slices of low-carb wheat toast with 4 tbsp. sugarfree/fatfree syrup, 6 scrambled egg whites, 3 slices of fat free cheese, 6 slices of turkey, 2 tbsp. parkay, water
4:00 p.m: protein shake (1 scoop protein powder in 8 oz. low-fat milk)
5:30 p.m: hydroxycut and 12 oz. water
6:00 p.m: 4 slices of fat free cheese and a bag of green vegetables, water
8:30 p.m: 1 scoop of protein powder in water, water

Total calories: 2,000
Total Protein: 185 grams
Total Carb: 104 grams
Total Fat: 18.5 grams


Notes:

Today was my first time ever supplementing with hydroxycut. In yesterday's page, I wrote that it was my first day of my cutting (fat loss) phase. Well, I'm considering today my first day of cutting, since I started supplementing with hydroxycut today. I took it as recommended (1 capsule, 3x daily, 1 before breakfast, 1 before lunch, and 1 before dinner) as you can see above. My training for today was deltoids. I did 10 sets x 8-15 reps of deltoids. The exercises I did were a mix of shoulder presses and raising dumbells up while keeping my arms straight. That was intense! I then took about a 45 minute - 1 hour walk around town to burn some calories without sacrificing my hard-earned muscle.

Take care,
Ironjim 8)

New workout routine: Old Forum Topic
Original Poster: setsu nin to
Forum: Training Logs
Posted On: 23-03-2004, 15:49

Orginal Post: setsu nin to: New workout routine

Blade
Ok, ive recently started a new workout routine which i actually find enjoyable and very comfortable with. i do it every 2nd day,

2200m Jog
3 Sets of every excercise :
Pushups with legs elevated on a chair
Situps
Dips ( Feet on couch arms holding onto chair )
Different Ab excercise
Chin-Ups
Another Ab exercise
Hyperextensions ( Only if i have a partner to hold my legs still )

I dont feel sore, i get a full day's rest beside my gung-fu training but its not really straining the muscles. the next workout im ready to give 110%.
So what do you have to say about my routine ? good ? bad ? improvements ?
-----------------------------------------------------------------------------------------------

easyeaze
Just a suggestion, but if you want a really good intense body weight type routine you should try the Navy Seal's training routine. It's done 3 times a week monday, wednesday, friday and boy it will tucker you out. It requires great muscular endurance and by the time you're on your last couple of sets you'll be struggling through each pushup. It also includes a running schedule if you're up for that but the exercises themselves are pretty good. They are mostly upper body so you can encorporate your leg exercises on the off days. I've been doing it for the last 6 months or so in alternate with a week of weight lifting and I've enjoyed it and found pretty good gains. Take a look at this link and maybe it will appeal to you.

http://www.bodybuilding.com/teen/brent2.htm
-----------------------------------------------------------------------------------------------

Stg
bodyweight exercises can only take you so far...
-----------------------------------------------------------------------------------------------

easyeaze
Yeah thats true, they'll give you amazing muscular endurance, but for fighting being able to pack a powerful punch is just as important. A combonation of body weight exercises and lifting weights is in my opinion the best way to go, you get the best of both worlds.
-----------------------------------------------------------------------------------------------

Bayne_Slash
lol if you can do 500 body weight squats Ill be impressed
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BJJ Journal
Original Poster: Gong||Jau
Forum: Training Logs
Posted On: 23-03-2004, 15:03

Orginal Post: Gong||Jau: I got this idea from Lloyd Irvin (author of grappling blueprint). I'm just going to write down what we drilled in class each time I go to BJJ and then anything particular that I am going to focus on correcting next time. BTW, the BJJ class is only three times a week, so don't think I'm lazy for not going more often :P.

3/22/04:

Today we spent a lot of time working guard sweeps. We did standard ones and sweeps set up by a collar choke out of butterfly guard. We also drilled standard guard passes for a while.

While rolling, I spent most of the time trying to fight through my opponent's guard. I kept coming close to passing and then being caught again.

Need to work on: guard passes

Submissions I got caught in: kimura, overhead gi choke (not sure what it's called)

Quick question: Old Forum Topic
Original Poster: setsu nin to
Forum: Training Logs
Posted On: 19-03-2004, 13:22

Orginal Post: setsu nin to: Quick question

Cool&composed
Recently I have just started a lifting program and basically I lift five days a week on top of my martial art training. Is this over doing it? or should I be fine? I do take Sundays off.
-----------------------------------------------------------------------------------------------

Bushi
Be sure to give major muscle groups 48 hours rest.
Some train 1 day push exercises and then 1 Day Pull. This gives those muscles enough rest and training. Or you can work everything out Monday Wednesday and Friday. Giving you the rest you need. There are many different routines, just get some rest.

Cheers
-Bushi
-----------------------------------------------------------------------------------------------

Cool&composed
I forgot to add that three days are upper body and two days are lower body.
-----------------------------------------------------------------------------------------------

george stiles
thats a fine rotation if u alternate upper and lower days you body is getting enough rest
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Heavy Bag Equipment: Old Forum Topic
Original Poster: setsu nin to
Forum: Training Logs
Posted On: 15-03-2004, 02:55

Orginal Post: setsu nin to: Heavy Bag Equipment

dscott
I am in the process of buying a heavy bag and some gloves. The heavy bag that I was looking at is the Muay Tai Heavy Bag or the Vinyle Heavy Bag. See this webpage for details

http://www.centuryfitness.com/webapp/wcs/stores/servlet/CategoryDisplay?catalogId=10051&storeId=10051&categoryId=13578&langId=-1&parent_category_rn=13576&crumb=13501-13549-13574

If I don't get the MT bag I was going to get the 70lb bag. I'm 27 and in alright shape. Is this going to be too small?

Also, I was thinking of using MMA gloves instead of boxing gloves. Will these protect my hands enough?
-----------------------------------------------------------------------------------------------

Ninja Kl0wn
Go with the muay Thai bag. I have that exact one, it's really nice.

And yes, MMA gloves will be fine. I usually go bare knuckle or mma gloves.
-----------------------------------------------------------------------------------------------

dscott
I'm going to be new to working out with a heavy bag, the 100lb won't be too heavy or hard?
-----------------------------------------------------------------------------------------------

dscott
The MMA gloves will give my wrists enough support?
-----------------------------------------------------------------------------------------------

Ninja Kl0wn
No, it shouldn't be too heavy.


Yes, they give enough wrist support (as much as a pair of boxing gloves). Just make sure to strap them tight. If you're still a little worried about it, invest in a $3 pair of hand wraps.
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8 week Bicep/Tricep program: Old Forum Topic
Original Poster: setsu nin to
Forum: Training Logs
Posted On: 15-03-2004, 02:16

Orginal Post: setsu nin to: 8 week Bicep/Tricep program

AlexFitNut
All right guys sorry I haven't been around in a while, work has started to take up all my time. But I've been meaning to put the link to a program I did earlier this year that I had amazing results with. http://www.muscletech.com/FEATURES/ATTENTION_GRABBING_ARMS/Attention_Arms.shtml

It allows you to print out a grid for the routine as well so you can keep track of your gains and make sure you are improving. They also have a shoulder routine on there that is close to the one I had designed for myself that you can print out. But the Bicep/Tricep program is excellent for people either trying to get past plateaus, or just want a solid program for their arms. As you see it gets pretty intense with a 5 set superset. Enjoy.
-----------------------------------------------------------------------------------------------

MartialArtist
Do you have anymore sites like that?
-----------------------------------------------------------------------------------------------

AlexFitNut
Workout sites in general?

This is a good one for the push/pull routine: http://www.exrx.net/Lists/WorkoutMenu.html

This site has a lot of different programs www.freetrainers.com

www.abcbodybuilding.com is a favorite here.

http://www.brianmac.demon.co.uk/plycom.doc for a plyometrics routine

That's all I can think of off the top of my head, if I remember anymore I'll post them.
-----------------------------------------------------------------------------------------------

MartialArtist
Thanks I'll have to check these out
-----------------------------------------------------------------------------------------------

*Gong*Sao*
Thanks for the push/pull link that's very informative.
-----------------------------------------------------------------------------------------------

A.D.D. Wrestler
bodybuilding.com
Great site!
check out the mma section
-----------------------------------------------------------------------------------------------

food for the college fighter low on cash: Old Forum Topic
Original Poster: setsu nin to
Forum: Training Logs
Posted On: 15-03-2004, 02:09

Orginal Post: setsu nin to: food for the college fighter low on cash

sess
I'm in college right now and i'm reallly
low on paper can anyone tell me a
cheap eating plan thats healthier than my last
(that consisted of crackers and hangover's)
---------------------------------------------------------------------------------------------------

ice_mach
MEAL PLAN 1
Time Food Protein
Wake 7:30 am
7:30 1 scoop whey protein 20g

8:00 breakfast large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar 15g
2 slices wholemeal bread toasted + olive oil spread 22g
ｽ portion weight gain drink with water and multidextrose powder
100ml orange juice + 1 tblsp olive oil

10:30 sandwich (wholemeal bread + olive oil spread + filling) 25g
fruit

12:30 tuna (95g) + 1 tblsp natural yoghurt 27g
ｽ small chicken breast (60g) 18g
4 slices wholemeal bread + olive oil spread
salad
low fat yoghurt 7g

15:00 sandwich (wholemeal bread + olive oil spread + filling) 25g
drink of skimmed milk - 1/3 pint 7g
fruit

17:00 ｽ portion weight gain drink with skimmed milk and multidextrose powder 27g
TRAIN
18:30
(after training) 2 scoops whey protein 40g

19:30 mackerel (95g) 20g
ｽ small chicken breast (60g) 18g
either 2 medium jacket potatoes
or 200g boiled brown rice
or 350g boiled wholewheat pasta
vegetables
low fat yoghurt 7g

22:00 large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar 15g

23:30 1 scoop whey protein in skimmed milk 25g
23:30 - BED
Total Protein 320g
-----------------------------------------------------------------------------------
MEAL PLAN 2
Time Food Protein
Wake 7:30 am
7:30 1 scoop whey protein in water 20g

8:00 breakfast large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar 15g
2 slices wholemeal bread toasted + olive oil spread
ｽ portion weight gain drink with water and multidextrose powder 22g
100ml orange juice + 1 tblsp olive oil

10:30 ｽ portion weight gain drink with skimmed milk 27g
fruit

12:30 12.30 ｽ scoop whey protein in water 10g
Low fat cottage cheese (100g) 12g
or soya cheese (80g) 15g
4 slices wholemeal bread + olive oil spread
salad
low fat yoghurt 7g

15:00 Full portion MRP made in half water + half skimmed milk 48g
fruit

17:00 ｽ portion weight gain drink with skimmed milk and multidextrose powder 27g
TRAIN
18:30
(after training) 2 scoops whey protein in water 40g

19:30 Quorn burger (150g) 18g
Baked beans (150g) 8g
Reduced fat cheese (50g) 14g
either 2 medium jacket potatoes
or 200g boiled brown rice
or 350g boiled wholewheat pasta
vegetables
low fat yoghurt 7g

22:00 ｽ portion weight gain drink with skimmed milk 25g

23:30 1 scoop whey protein in skimmed milk 25g
23:30 - BED
Total Protein 340g
-------------------------------------------------------------------------------------MEAL PLAN 3
Time Food Protein
Wake 7:30 am
7:30 1 scoop whey protein in water 20g

8:00 breakfast large bowl wholewheat breakfast cereal with 1/2 pint soya milk + sugar 9g
2 slices wholemeal bread toasted + olive oil spread
1 scoop whey protein with ｽ pint oat/coconut/rice milk and multidextrose powder 26g
100ml orange juice + 1 tblsp olive oil

10:30 1 scoop whey protein with ｽ pint oat/coconut/rice milk and multidextrose powder 26g
fruit

12:30 ｽ scoop whey protein in water 10g
Hummus (200g) 15g
Mixed beans (200g) & salad 15g
4 slices wholemeal bread + olive oil spread
Soya yoghurt (150g) 7g

15:00 2 scoops whey protein with ｽ pint oat/coconut/rice milk and multidextrose powder 46g
fruit

17:00 1 scoop isolated whey with ｽ pint oat/coconut/rice milk and multidextrose powder 26g
TRAIN
18:30
(after training) 2 scoops whey protein in water 40g

19:30 Bean/soya burger (150g) 18g
Baked beans (150g) + tofu mince (100g) 16g
either 2 medium jacket potatoes
or 200g boiled brown rice
or 350g boiled wholewheat pasta
vegetables
soya yoghurt 7g

22:00 ｽ portion weight gain drink with skimmed milk 25g

23:30 1 scoop whey protein in skimmed milk 25g
23:30 - BED
Total Protein 327g (not includin proteins from carbs)

Last edited by ice_mach on Fri Dec 26, 2003 11:55 am, edited 1 time in total
---------------------------------------------------------------------------------------------------

sess
wow complex
---------------------------------------------------------------------------------------------------

ice_mach
lol soz they're all dif meal plans, three in total, i forgot to split them up. by the way if ur budget doesnt suit it, take out the whey at 8.00 and from the pre-trainin, for the pretrainin, jus have a glass of milk with some multidextrose powder (REALLY cheap) and 2 slices of wholemeal bread with jam.
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Ironjim
Wow ice_mach, that's a really healthy diet! I have a buddy in college who was complaining that all there was was junk in the cafeteria. You don't really need to eat 6 meals per day. People mainly do that to speed up their metabolism. Just try to eat three meals per day, cut out bad carbs such as sucrose (table sugar), bad fats (high fatty burgers, bacon, etc), and take in some good quality carbs, proteins, and fats. Also, take a good multivitamin everyday. Try to drink a minimum of a half gallon of water per day. I told my buddy to do this because it doesn't conflict with his schedule and it's healthy. Hope this helps...





http://www.geocities.com/ironjim7886/fwli.html
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easyeaze
Buy cans of tuna or salmon, they're loaded with protein sometimes over 30 grams in a can and they're cheap as hell, like under a dollar per 1/4 kilo can. And one question I have, ever "reccomended" diet for weightlifters reccomends olive oil spread, the one question I have is what on earth is that, like i pour olive oil on my bread, it sounds weird, someone clarify this for me.
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