DarthPenguins Training log of an unfit person!

[DarthPenguin]

Monday 18th November

Lifting Session

 

Trap bar deadlift

70kg x 5

85kg x 5

105kg x 3

120kg x 2

130kg x 1

140kg x 1

145kg x 5

 

Seated overhead barbell press

20kg x 5

30kg x 5

45kg x 5

52.5kg x 3

57.5kg x 8

 

Cable chest flye (weight is per hand - superset with bulgarian split squat)

25kg x 9

25kg x 9

25kg x 9

 

Bulgarian split squat (weight is per leg - reps are total of L + R)

24kg x 10

24kg x 10

24kg x 10

 

Seated row (cable)

40kg x 12

40kg x 12

40kg x 12

 

Overhead triceps extension

25kg x 20

25kg x 20

25kg x 20

[DarthPenguin]

Wednesday 20 November

Karate Session

Warm ups as per usual then worked on grade required kihon.

Then went into kata: started with Bassai Dai then worked through the Heians. Did some kumite drills : jiyu ippon kumite then any unannounced 5 attacked with one of the black belts. Then more kata.

Was a good class  few useful pointers to work on too which is always good!