DarthPenguins Training log of an unfit person!

[DarthPenguin]

Good on the band assisted chins/pulls. Can you do any unassisted at all? I've been hitting the lat pull-downs regularly so I can hopefully get to where I can do a full chin up.

Can probably do 1 or 2 at a guesstimate (that is my usual amount most of the time). Hard to test as i don't have a pull up bar high enough for me to use it! If i mount one in the doorframe then i start from kneeling on the floor and not got enough strength to pull from that type of dead hang. Rack chins were a good solution as i can put the bar on top part of squat rack and a bench in front with feet on it which makes me 'shorter'. I have long limbs to go with my height so it can be awkward!

In the process of arranging an extension for the house, part of which will be a dedicated workout space that should have high enough ceilings for me to get a proper height pull up bar!

[DarthPenguin]

Saturday 6 May

Lifting Session

Squats

20kg x 5

50kg x 5

67.5kg x 5

77.5kg x 5

85kg x 5

67.5kg x 5

67.5kg x 5

67.5kg x 5

67.5kg x 5

67.5kg x 5

These felt surprisingly easy. I realised afterwards that i have finally shaken off the bug i have had and how much of an effect it must have had on my training. Widened stance slightly too and was pleasantly surprised

Standing single arm KB press

20kg x 12

20kg x 12

20kg x 12

20kg x 12

20kg x 12

These felt smoother also. Will try to get up to sets of 10 per arm then move up in weight i think

KB swing

24kg x 12

24kg x 12

24kg x 12

24kg x 12

24kg x 12

Assisted Rack chins

5 reps

5 reps

5 reps

5 reps

All with purple band which as before mainly gave a small boost at bottom

Banded Face Pulls

25kg x 20

25kg x 20

25kg x 20

Stretched the band quite a bit as the start point for each rep. Logging it as the mid point of the tension though does feel like it could be higher. Shoulders felt a lot better after doing it too

For workout density estimates i have taken mid point of strength of band, subtracted from my weight and reduced down slightly more to reflect the bench supporting feet. Will keep method consistent so progress can be tracked

total poundage : 8452.5 kg

time taken : 41min

density : 206.2 kg/min

[DarthPenguin]

Wednesday 10th May

Lifting session

Due to the overabundance of bank holidays this month there is an effect on karate classes where they aren't all running etc. should be back to normal next week!

Bench Press

20kg x 5

40kg x 5

52.5kg x 5

60kg x 5

67.5kg x 5

52.5kg x 5

52.5kg x 5

52.5kg x 5

52.5kg x 5

52.5kg x 5

All felt smooth and easy. The inadvertant months spent doing what was in essence a close grip have likely helped a lot. Will still stick to planned weight progression though so i don't mistakenly push it too far too fast

KB Gorilla Rows (L + R = Total Reps)

24kg x 18

24kg x 18

24kg x 18

24kg x 18

24kg x 18

KB Swings

24kg x 13

24kg x 13

24kg x 13

24kg x 13

24kg x 13

Assisted Rack chins

6 reps

6 reps

6 reps

5 reps - 6th rep didnt clear the bar by enough

Banded face pulls

25kg x 25

25kg x 25

25kg x 25

Was feeling this quite a bit in the back of my neck when i did it. Tried to adjust neck position and posture but didn't make a difference. May switch to one armed ones if keeps occurring but will try again next time in case it was a one off

total poundage : 8107.5kg

time taken : 39min

density : 207.9 kg/min

[DarthPenguin]

Wednesday 17 May

Had an unplanned week off any training as got some food poisoning at the weekend and not been able to do anything! Tonight was first night back doing some exercise

Karate Session

Warm ups

Same as per usual

Kihon

Worked through full grading kihon. I was working really hard on being relaxed for punches and tensing at impact (the 'whip' idea). Apparently it was visible as the instructor commented positively on pucnhes when working through them.

Kata

Couple of run throughs of Tekki Shodan. Couple of minor points to work on to improve it, but the point was made clear that it is ok and these are to make it better - always good! Ran through Heian Godan once also. Instructor is adding in more practice with the Heian's as at the brown belt gradings you have to perform one Heian of examiners choice alongside Bassai Dai - as this will hopefully be my next grade soon he is starting me early!

Kumite

Worked through grading require kumite. Require to do Ippon Kumite for grading. Instructor stood almost directly behind me throughout, with a lot of attention. Got good feedback from him on it - was quite obvious it was a pre grading test!

All in all a good session. Likely grading again in a month and this is it beginning to ramp up towards that

[bushido_man96]

Yuck, food poisoning. Glad you are feeling better!

[DarthPenguin]

Yuck, food poisoning. Glad you are feeling better!

Thanks, me too! Am cheering myself up with the fact that Saturday is deadlift day!

[bushido_man96]

Yuck, food poisoning. Glad you are feeling better!

Thanks, me too! Am cheering myself up with the fact that Saturday is deadlift day!

I'm at the point that I never cheer for deadlift day anymore!

[DarthPenguin]

Yuck, food poisoning. Glad you are feeling better!

Thanks, me too! Am cheering myself up with the fact that Saturday is deadlift day!

I'm at the point that I never cheer for deadlift day anymore!

I have always enjoyed them for some reason - likely because it was always my best lift!

[DarthPenguin]

Sunday 21 May

Lifting Session

Still wasn't feeling too well but i decided to try something and see how it was. Oddly i had woken up in the middle on the night with my right knee cramping heavily behind the knee and it was still feeling a little odd too so i thought this might loosen it up

Trap bar deadlift

70kg x 5

85kg x 5

100kg x 5

112.5kg x 5

Stopped these there as was feeling tougher than usual plus i could feel that the being ill was affecting my focus. Whenever i have ever picked up a tweak doing the deadlift it has always been whenever my focus wasn't 100% so i didn't chance it this time.

Standing one arm kb press (L+R = total)

16kg x 24

16kg x 24

16kg x 24

16kg x 24

stopped these here to keep the sets even. These felt surprisingly light/easy which is always good

Will repeat the sessions from this week next week so that i hit my target numbers. Think it was an oddity so will chalk this week up to illness and just be pleased i managed a little at least!

[DarthPenguin]

Tuesday 23 May

Lifting Session

Still not feeling 100% but thought i would get some lifting in, as long as i did main lift that is the main thing. Decided i will repeat the deadlift 3 wk progression for next block so moved onto next planned session

Seated Overhead press

20kg x 5

27.5kg x 5

35kg x 5

40kg x 5

45kg x 5

35kg x 5

35kg x 5

stopped these here as didn't want to make myself worse!

KB Swing

24kg x 14

24kg x 14

24kg x 14

24kg x 14

24kg x 14

24kg x 14

24kg x 16

did a couple more reps on final set to make it a round 100 reps total

Rack chins with purple band

5reps

5reps

5reps

5reps

5reps

These are feeling smoother every time i do them. Plan is to work up to 5 sets of 10 and then reduce banding etc

Banded Pushdowns with purple band

10reps

10reps

10reps

10reps

10reps

tried these and they felt surprisingly good so will do again. Easier to keep good form with elbows tucked and could feel them where i was meant to!

Total poundage : 4837.5

time taken : 35min

density : 138.2 kg/min