DarthPenguin Posted 6 hours ago Author Posted 6 hours ago Friday 27th March Lifting Session Squat 20kg x 5 40kg x 3 60kg x 2 80kg x 5 80kg x 5 80kg x 5 80kg x 5 80kg x 5 Bench press 20kg x 5 40kg x 3 60kg x 2 65kg x 5 65kg x 5 65kg x 5 65kg x 5 65kg x 5 Trap bar deadlift 87kg x 5 87kg x 5 87kg x 5 Seated Cable Row 42kg x 10 42kg x 10 42kg x 10 Triceps pushdown 20kg x 12 20kg x 12 20kg x 12
DarthPenguin Posted 6 hours ago Author Posted 6 hours ago Sunday 29th March Deadlift (conventional) 40kg x 5 60kg x 3 87kg x 5 87kg x 5 87kg x 5 87kg x 5 Overhead press 36kg x 5 36kg x 5 36kg x 5 36kg x 5 LAt pulldown 42kg x 10 42kg x 10 42kg x 10 42kg x 10 Cable face pull 13kg x 12 13kg x 12 13kg x 12 E-Z bar curl 23kg x 10 23kg x 10 23kg x 10
DarthPenguin Posted 6 hours ago Author Posted 6 hours ago Monday 30th March Karate session Warm up and then we worked a variety of partner drills on ura mawashi geri (hook kick) and then ushiro ura mawashi geri (spinning hook kick / wheel kick). Really good drills and really brought home home poor my hip mobility is currently which i need to fix! Then did a couple of rounds of a tag type sparring to work on speed of movement (had to reach out and tag your opponents shoulder or hip on either side). Then few rounds of jiyu kumite which were good. First kumite at new club and i enjoyed it Second class was warm up then kata practice. We ran through Tekki Shodan then Your grade required kata. For me it was Bassai Dai and got a really useful pointer from the instructor about not extending the punches so far in the kami tsuki part. We then ran through Chinte a few times and i was pleased i remembered it!
DarthPenguin Posted 6 hours ago Author Posted 6 hours ago Thursday 2 April Lifting Session Squat 20kg x 5 40kg x 3 60kg x 2 77kg x 5 77kg x 5 77kg x 5 Bench press 20kg x 5 40kg x 3 60kg x 2 65kg x 5 65kg x 5 65kg x 5 Pull ups (assisted( -40kg x 5 -40kg x 5 -40kg x 5 -40kg x 5 -40kg x 5
DarthPenguin Posted 6 hours ago Author Posted 6 hours ago Saturday 4 April Lifting Session Squat 20kg x 5 40kg x 3 60kg x 2 77kg x 5 77kg x 5 77kg x 5 Bench press 20kg x 5 40kg x 3 60kg x 2 65kg x 5 65kg x 5 65kg x 5 Pull ups (assisted( -40kg x 5 -40kg x 5 -40kg x 5 -40kg x 5 -40kg x 5 Neck flexion cable 5kg x 20 5kg x 20 5kg x 20 Neck extension cable 5kg x 20 5kg x 20 5kg x 20
DarthPenguin Posted 6 hours ago Author Posted 6 hours ago Wednesday 8 April Lifting Session Squat 20kg x 5 40kg x 3 60kg x 2 77kg x 5 77kg x 5 77kg x 5 Bench press 20kg x 5 40kg x 3 60kg x 2 65kg x 5 65kg x 5 65kg x 5 Deadlift (conventional) 87kg x 5 87kg x 5 87kg x 5
DarthPenguin Posted 6 hours ago Author Posted 6 hours ago Thursday 9 April Conditioning Indoor cycle 11.7km in 27min 30sec
DarthPenguin Posted 6 hours ago Author Posted 6 hours ago Friday 10 April Lifting Session Squat 20kg x 5 40kg x 3 60kg x 2 70kg x 1 88kg x 5 88kg x 5 88kg x 5 Bench press 20kg x 5 40kg x 3 60kg x 2 74kg x 5 74kg x 5 74kg x 5 Pull ups (assisted( -40kg x 5 -40kg x 5 -40kg x 5 -40kg x 5 -40kg x 5
DarthPenguin Posted 6 hours ago Author Posted 6 hours ago Saturday 11 April BJJ Session First one i have been able to make it to in ages due to work and the kids. Really good class. Started by working on some standing grip fighting drills to warm up and then fitting in hips for throws. Then went to the meet of the class which was foot locks. Worked standard footlock and also from an inside butterfly hook. Added in Tripod sweep and then tripod sweep transitioning to footlock. Did a couple of rounds of rolling at the end to finish
DarthPenguin Posted 6 hours ago Author Posted 6 hours ago Monday 13 April Lifting Session Squat 20kg x 5 40kg x 3 60kg x 2 70kg x 1 88kg x 5 88kg x 5 88kg x 5 Bench press 20kg x 5 40kg x 3 60kg x 2 74kg x 5 74kg x 5 74kg x 5 Pull ups (assisted( -40kg x 5 -40kg x 5 -40kg x 5 -40kg x 5 -40kg x 5
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