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DarthPenguins Training log of an unfit person!


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Tuesday 15 October

Lifting Session

 

Trap bar deadlift

 

70kg x 5

85kg x 5

100kg x 3

115kg x 2

125kg x 2

135kg x 5

135kg x 5

135kg x 5

135kg x 6

 

Seated overhead press

 

20kg x 5

30kg x 5

42.5kg x 3

50kg x 3

55kg x 4

 

Cable chest flye (weights are per hand : superset with split squats)

 

20kg x 18

20kg x 18

20kg x 18

 

Bulgarian split squat (reps = total of L+R)

 

20kg x 16

20kg x 16

20kg x 16

 

Standing one arm machine row (used jammer arms on rack) - reps = total of L+R; weight is per hand

 

40kg x 16

40kg x 16

40kg x 16

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Monday 14 October

Karate Session

Warms ups as per usual. Then moved onto grade required kihon. Majority of the class was spent on kata. Worked through Bassai Dai and all the Heian kata which will be required for my shodan grading (when i sit it!). Got some useful comments to work on and also didn't have same issues pointed out as before (so either they have improved a little or are so bad they aren't worth a mention!!).

No kumite as not a huge turnout and there were no other men other that the instructor there tonight and our class very strictly keeps to the kumite within genders (he likes quite a lot of contact for shotokan so i think it's a good idea tbh!)

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Thursday 17 October

Lifting Session

Bench press

 

20kg x 5

40kg x 5

65kg x 2

75kg x 2

80kg x 5

80kg x 5

80kg x 5

80kg x 5

 

Cable face pull (supersetted these in with the heavier sets of bench)

15kg x 12

15kg x 12

15kg x 12

15kg x 12

 

Squat

20kg x 5

40kg x 5

60kg x 3

70kg x 3

80kg x 3

90kg x 4

 

Cable chest flye (weight is per hand) - superset with one hand rows

25kg x 8

25kg x 8

25kg x 8

 

Seated machine row one hand - weight is per hand; reps are total of L+R

40kg x 20

40kg x 20

40kg x 20

 

Back hyper extension

8 reps

8 reps

8 reps

Don't often do this but want to start adding it in. Range of motion isn't as much as i would like which is a good reason to add it in!

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Saturday 19 October

Bjj Session

Session was mainly working on escaping from a heavy, tight side control. Really useful session. Also added in some drills of escaping mount and getting back to a better position.

Lots of ecological drilling and really enjoyed it. Pulled off a half guard sweep (that the instructor had suggested  i look up and had checked out online) when rolling so i was pretty pleased with that!

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15 hours ago, DarthPenguin said:

Saturday 19 October

Bjj Session

Session was mainly working on escaping from a heavy, tight side control. Really useful session. Also added in some drills of escaping mount and getting back to a better position.

Lots of ecological drilling and really enjoyed it. Pulled off a half guard sweep (that the instructor had suggested  i look up and had checked out online) when rolling so i was pretty pleased with that!

Kudos to you!  Trying to escape side control really sucks!

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