DarthPenguins Training log of an unfit person!

[DarthPenguin]

Sunday 2nd November

Lifting Session

Back squat

20kg x 5

40kg x 3

60kg x 2

80kg x 1

90kg x 3

90kg x 3

90kg x 3

90kg x 3

 

 

Barbell Bench Press

20kg x 5

40kg x 3

60kg x 2

83kg x 3

83kg x 3

83kg x 3

83kg x 3

 

Barbell sumo deadlift

90kg x 3

 

Biceps E-Z bar curl (tri set with one hand cable rows and triceps pushdowns)

30kg x 5

30kg x 5

30kg x 5

 

Triceps straight bar pushdown

27kg x 8

27kg x 8

27kg x 8

 

One Hand Cable Row (standing) - with "gi grip"

27kg x 3 reps (per hand)

27kg x 3 reps (per hand)

27kg x 3 reps (per hand)

 

 

Weighted bridge (used 2 x 14kg kb)

28kg x 5

28kg x 5

28kg x 5

 

Captain of Crush grippers

identical work done for left and right hands. Same reps and strength for each.

Trainer (60lb) x 10

Sport (80lb) x 6

0.5 (120lb) x 2

1 (140lb) x 6

1 (140lb) x 5

1 (140lb) x 5

1 (140lb) x 5

1 (140lb) x 5

Trainer (60lb) x 56

[DarthPenguin]

Monday 3rd November

Karate Session

Small class but it was good for me to work on things. Ran through, in detail, everything i will need to do for Shodan grading in March. Pretty much managed to get 1-2-1 attention throughout which was great. Multiple rounds of kumite too which was also good with the 2nd dan who was there. Then just ran through all the Heian katas back to back followed by Tekki Shodan and Bassai Dai myself just to get some more practice in

[DarthPenguin]

Tuesday 4th November

Strength Endurance session

KB double overhead press (2 x 14kg kb)

Did this in ABF style with minimal rest. sets of 2/3/5/20 reps. Rests were touch down between 2/3/5 then go again, 45 sec between 5 and 10 and 1min 10 sec after 10 rep set. Ran through 4 times for 80 total reps

Followed with a tri-set:

Bulgarian split squat (weight is per leg)

28kg x 7

28kg x 7

28kg x 7

Lat pulldown underhand

54kg x 8

54kg x 8

54kg x 8

E-Z bar curl

30kg x 5

30kg x 5

30kg x 5

 

Full session was done in 24min (including putting away all equipment and stretching a little at the beginning plus some isometric stretching at the end)