lol, did you sprint?

1-25-07:

Bought a 20lb weighted training vest today, very good training. I could average 20 pullups without a vest, with one barely 6.

yes, that qualifies. You got your cardio for the day and you didn't have a heart attack.

Tonight was 1,000 kick night. I think that explains itself.

We sparred as well. Two on one and I was the one I'm exhausted.

1-26-07:

Leg day at the gym.

Power clean: 135 lbs. x 6, 155x4, 165x3

Squats: 225x10, 275x8, 295x4

Front squat: 135x10, 155x8, 175x6

My squats are more like half-squats, because it puts less pressure on my knees. They are not full squats, so I don't want to mislead anyone!

This next group of exercises I did as a circuit, moving from the first exercise listed into the next, doing 3 sets of each:

Leg extension: 100x10x3

Leg curl: 130x10x3

Hip adduction: 100x10x3

Hip abduction: 100x10x3

Decline abs: 15x3

Oblique side crunches/raises: 25 lb. dumbellx25x3 sets.

I was sweating good after the circuit, and my legs feel worn out! My legs were also sore after the day after the forms workout.

1-28-07:

Unfortunately I woke up Friday morning with a sore neck and upper back (must've slept in a wrong position), so all I really did this weekend was jog..averaged about 3 miles.

Yesterday was my rest day so all I did was about 30 minutes of stretching.

I didn't work out this weekend due to the asthma allergy thing. I will be going to an allergist soon and hopefully they can help. I have class tonight.

1-29-07:

Back in the swing of things today. I had a good day...

10:30am-12:15: Weights.

Bench press: 135x10, 185x8, 195x6, 205x4, 235x1 (assisted)

Incline bench: 105x10, 115x8, 135x6

Cable crossovers: 50x10, 60x6, 70x4

Decline abs: 3x15

Side raises: 3x20x25 lbs.

Hang clean: 115x10, 135x8, 145x4

Triceps pull-down: 80x10, 90x8, 105x6

Skull crackers: 70x8, 80x6, 85x4

12:30-1:30: Went to do some anaerobic conditioning.

Running stairs; up 24, then down, and back up. 3x30 seconds, 1 min. rest.

Step ups/step downs: 3x30 seconds, 1 min. rest.

Knee-tuck jumps: 3x10

Stretch

Sledgehammers: 3x1 minute, 1 minute rests between.

4:40-5:15:

Solo workout. I worked on forms and technique.

6:00-7:00:

Tradtional class tonight. Included basics, forms, one-steps, sparring, and stretching.

1-30-07:

Skipping Rope: 3x1 minute rounds

Back Hyperextensions: 3x11

Assisted Pull-ups: 3x4

Bent-over rows: 95x10, 95x10, 85x10

Decline Abs: 3x15

Side raises: 3x20x25

Hanging knee raises: 3x10

Shoulder Press: 106x8, 111x6, 117x4

Dumbell raises: 30x6, 30x6, 35x4

Dumbell flies: 25x10, 30x6, 30x4

Overhead cable curls: 40x10, 50x8, 60x6

Dumbell curls: 30x6, 30x6, 35x4

I liked the idea of this thread so much I'm thinking about starting up a training blog for my own use.

I liked the idea of this thread so much I'm thinking about starting up a training blog for my own use.

1-31-07: Conditioning today (a little, anyways).

Sledgehammers: 3x1:30, 1 minute rests.

Burpees: 3x10 (although they were kind of bad)

Stadium stairs: Ran up 32 steps, charging hard, and then walk back down and over to the next row of stairs. Did this 8 times.