DarthPenguins Training log of an unfit person!

[DarthPenguin]

Wednesday 1st January

Lifting session

Trap Bar Deadlift

70kg x 5

80kg x 5

95kg x 10

95kg x 10

95kg x 10

95kg x 10

95kg x 15

 

Seated overhead barbell press

20kg x 5

30kg x 5

42.5kg x 5

50kg x 5

57.5kg x 6

 

Cable chest flye (weight is per hand)

25kg x 12

25kg x 12

25kg x 12

 

Triceps rope pushdown (superset with cable biceps curls)

30kg x 15

30kg x 15

30kg x 15

 

Biceps cable curls

30kg x 15

30kg x 15

30kg x 15

 

Seated cable row (superset with cable lateral raises)

75kg x 12

75kg x 12

75kg x 12

 

cable lateral raises  (reps = total of L + R)

10kg x 20

10kg x 20

10kg x 20

 

Cable neck extension (superset with neck flexion)

5kg x 8

5kg x 8

5kg x 8

 

Cable neck flexion 

5kg x 8

5kg x 8

5kg x 8

 

Neck side bend (reps = total of L+R)

5kg x 16

5kg x 16

5kg x 16

 

Upper trunk curl

12 reps

12 reps

 

Flat leg raise

12 reps

12 reps

 

Single leg raises

32 reps

32 reps

 

Leg v raise

12 reps

12 reps

 

Going to add some neck and core work to every session going forward as i think i need them! Got myself a new head harness over the festive period which has D-rings on front, back and sides so i can use it with my cable machine. Should help with my grappling!

 

[DarthPenguin]

Friday 3rd January

Lifting Session

Bench Press

20kg x 5

40kg x 5

55kg x 10

55kg x 10

55kg x 10

55kg x 10

55kg x 12

 

Squat

20kg x 5

40kg x 5

60kg x 5

72.5kg x 5

82.5kg x 5

95kg x 6

 

Cable face pulls

15kg x 15

15kg x 15

15kg x 15

 

Overhead triceps extension

30kg x 15

30kg x 15

30kg x 15

 

Biceps cable curl

30kg x 15

30kg x 15

30kg x 15

 

Seated cable row

75kg x 13

75kg x 13

75kg x 13

 

Cable lateral raise

10kg x 22

10kg x 22

10kg x 22

 

cable neck extension

5kg x 9

5kg x 9

5kg x 9

 

Cable neck flexion

5kg x 9

5kg x 9

5kg x 9

 

Cable neck side bends (reps = total of L + R)

5kg x 18

5kg x 18

5kg x 18

 

upper trunk curl

13 reps

13 reps

 

flat leg raise

13 reps

13 reps

 

Single leg raises

33 reps

33 reps

 

V leg raises

13 reps

13 reps

[DarthPenguin]

Monday 6th January

Karate Session

Warm ups as per usual to start the class (though we also had a little stretching added in at the end which was new!) followed by grade required Kihon which we ran through each option once. Majority of the class was kata. Ran through every kata from Heian Shodan -> Bassai Dai (including Tekki Shodan for a change) at least once, with Bassai Dai being 4 times in total. Was useful first session back to work out the cobwebs. There was an issue with the hall booking so we were in a smaller space than usual which i think contributed  to the lack of kumite, but was fine for a first class of 2025

[DarthPenguin]

Tuesday 7th January

Lifting Session

Seated Overhead Press

20kg x 5

30kg x 5

40kg x 10

40kg x 10

40kg x 10

40kg x 10

40kg x 15

 

Trap bar deadlift

70kg x 5

80kg x 3

90kg x 3

102.5kg x 5

117.5kg x 5

132.5kg x 6

 

Cable chest flye (weight is per hand)

25kg x 13

25kg x 13

25kg x 13

 

Triceps rope pushdown (superset with cable biceps curls)

35kg x 10

35kg x 10

35kg x 10

 

Biceps cable curls

35kg x 10

35kg x 10

35kg x 10

 

seated cable row (superset with lateral raises)

75kg x 15

75kg x 15

75kg x 15

 

cable lateral raises (reps = total of L + R)

10kg x 20

10kg x 20

10kg x 20

adjusted the position of the cable for these to a little lower than usual and felt heavier but in a good way so will stick with this spot

 

cable neck extension (superset with neck flexion)

5kg x 10

5kg x 10

5kg x 10

 

cable neck flexion

5kg x 10

5kg x 10

5kg x 10

 

Cable neck side bend (reps = total of L + R)

5kg x 20

5kg x 20

5kg x 20

 

Neck work is coming along nicely; not feeling any aches or pains from it which is good. Since the stack has minimum increments of 5kg i am planning to work up to sets of 20 reps then increase the weight and see how that works.