DarthPenguins Training log of an unfit person!

[DarthPenguin]

Tuesday 16 January

Lifting session

Squat

20kg x 5

40kg x 5

60kg x 3

70kg x 3

80kg x 5

90kg x 3

100kg x 2

managed these but felt tough. Think i need to work on my quad strength and knee stability more. Going to lower the weight a little for next training cycle and try to get more reps in - also will try to add in front squats

Cable flyes

15kg x 12

15kg x 12

15kg x 12

15kg x 12

15kg x 12

Triceps rope pushdown

40kg x 12

40kg x 12

40kg x 12

Biceps cable curl

40kg x 12

40kg x 12

40kg x 12

ski erg

1km

[DarthPenguin]

Thursday 18 January

Lifting session

Seated overhead press

20kg x 5

25kg x 5

30kg x 3

37.5kg x 5

42.5kg x 3

47.5kg x 7

Lat pulldown

70kg x 10

70kg x 10

70kg x 10

face pulls

20kg x 20

20kg x 20

20kg x 20

triceps rope pushdown

40kg x 10

40kg x 10

40kg x 10

40kg x 10

biceps cable curls

40kg x 10

40kg x 10

40kg x 10

40kg x 10

ski erg

1km

[DarthPenguin]

Wednesday 24 January

Karate Session

First for quite a while! My left achilles has been playing up but strapped it up and felt ok.

Warm ups

Usual warm up

Kihon

Didn't do too much: just a couple of kicks and punches as a combination - very much a loosener

Kumite

Majority of the class was jiyu ippon kumite practice. initially the grading required stated attacks then unannounced ones. Was good fun. The instructor is really wanting us to go in a lot harder - was insistent that the opponent needs to block or they get hit with a reasonable amount of force (to body mostly). Was good fun.

kata

ran through a lot of kata too in sequence. All the katas from Kihon kata to Heian Godan (in sequence) and ran through Bassai Dai 3 times too. Got some good feedback (plus the things that were pointed out last time didn't get pointed out so hopefully thats them sorted!).

Instructor told me he is intending for me to grade in March, so a bit of polishing up to do and then hopefully can get my 1st kyu done then!

[bushido_man96]

Great news, and still plenty of time to get things in order.

[DarthPenguin]

Great news, and still plenty of time to get things in order.

Hopefully! I was originally due to sit in in December but decided not to as i thought i had missed too many sessions in the lead up etc. and wasn't 100% ready (in my mind anyway!). So hopefully (touch wood!) nothing goes awry between now and then!

[DarthPenguin]

Saturday 27 January

BJJ session

Really good session. We were working on transitioning between different types of open guard: started in spider guard, moved to collar & sleeve, then to de la riva and then to single leg x. We worked drills on when to transition between them and some techniques in each (mainly sweeps and in collar and sleeve i was working on some triangles).

Really productive session i think as it reinforced to me that some of the guard i have been working on are definitely the right ones for me due to my limb length etc. I was told how horrendous my spider guard was due to my absurdly long legs!

Did a couple of rounds rolling which went well: managed a couple of Ezekiel chokes and some cross collar chokes

[DarthPenguin]

Monday 29th January

Lifting Session

Bench Press

20kg x 5

40kg x 5

50kg x 5

60kg x 5

67.5kg x 10

Standing one arm KB press (reps are per arm)

24kg x 3

24kg x 3

24kg x 3

was pleased with this. MAybe could have squeezed out a couple more reps but not done it for a while and it was still heavy so i called it there. Will try to build this up gradually

Cable chest flyes weight is per hand

20kg x 8

20kg x 8

20kg x 8

20kg x 8

20kg x 8

Cable overhead triceps extensions

40kg x 8

40kg x 8

40kg x 8

Really pleased with these as i used to always be very weak at this (now am progressing to mildly weak!)

biceps cable curls

40kg x 8

40kg x 8

40kg x 8

Ski erg

1.2km 6min 20 sec

was pleased with this too. Kept an even pace throughout and wasn't overly fatigued. Stopped at 1.2km as that was planned distance. Will continue to work on gradually increasing it. doing it every day for a min of 500m has really helped i think

[DarthPenguin]

Saturday 3rd February

Lifting Session

Trap Bar Deadlift

70kg x 5

85kg x 5

100kg x 5

112.5kg x 13

Incline Barbell Bench Press

50kg x 8

50kg x 8

50kg x 8

Lat Pulldown

70kg x 10

70kg x 10

70kg x 10

Triceps overhead rope extension

40kg x 9

40kg x 9

40kg x 9

Biceps high single arm cable curl

15kg x 10 (per arm)

15kg x 10

15kg x 10

Ski erg

1.624km in 8min 22 sec

[DarthPenguin]

Monday 5 February

Lifting Session

Seated Barbell OVerhead press

20kg x 5

25kg x 5

30kg x 5

35kg x 5

40kg x 5

45kg x 10

One hand standing cable row

30kg x 8 (per hand)

30kg x 8

30kg x 8

30kg x 8

Cable hammer curl with rope

30kg x 10

30kg x 10

30kg x 10

30kg x 10

Triceps rope pushdown

45kg x 8

45kg x 8

45kg x 8

Biceps two hand high cable curl

30kg x 8

30kg x 8

30kg x 8

ski erg

1.82km in 9min 18 sec

Gradually trying to increase the distance for this and is going well

[DarthPenguin]

Saturday 8th February

Lifting Session

Squat

20kg x 5

40kg x 5

57.5kg x 5

67.5kg x 5

77.5kg x 9

Cable flyes

20kg x 10

20kg x 10

20kg x 10

20kg x 10

20kg x 10

Triceps rope pushdown

45kg x 9

45kg x 9

45kg x 9

Biceps cable curl

45kg x 9

45kg x 9

45kg x 9

Ski erg

1km in 5min