DarthPenguins Training log of an unfit person!

[DarthPenguin]

On 10/14/2025 at 9:45 PM, bushido_man96 said:

I keep hearing that.  The other day I rolled two rounds, 2 minutes each; spent 4 minutes on my back under side control and hated my life.

True but you are also rolling with competitive wrestlers so that is going to happen! Plus i think you said you mainly train nogi - that massively benefits the younger, more athletic grappler. The gi helps a lot once older to grab on and slow them down!

[DarthPenguin]

Tuesday 14 October

Lifting Session

Back squat

20kg x 5

40kg x 3

60kg x 2

75kg x 5

75kg x 5

75kg x 5

75kg x 5

 

Barbell Bench Press

20kg x 5

40kg x 3

69kg x 5

69kg x 5

69kg x 5

69kg x 5

 

Barbell sumo deadlift

75kg x 5

 

Biceps cable curl (tri set with one hand cable rows and triceps pushdowns)

28kg x 5

28kg x 5

28kg x 5

 

Triceps straight bar pushdown

26kg x 10

26kg x 10

26kg x 10

 

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

26kg x 5 reps (per hand)

26kg x 5 reps (per hand)

26kg x 5 reps (per hand)

Got hold of some scramble grip trainers and thought i would use them to. They let me take a "gi grip" when doing the row which i definitely felt in my grip!

 

Bulgarian Split Squats (weight is per leg) - identical done with left and right

28kg (2 x 14kg KB) x 5

28kg (2 x 14kg KB) x 5

28kg (2 x 14kg KB) 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 5

1 (140lb) x 5

1 (140lb) x 4

1 (140lb) x 4

1 (140lb) x 4

Trainer (60lb) x 52

[DarthPenguin]

Wednesday 15 October

Karate Session

Quite a small class tonight which was good for picking up little issues i need to work on! Good session though. Ran through the expected Kihon i will need for Shodan grading and also through katas. Several good rounds of kumite with one of the 2nd dans - we were both encouraged (strongly!) to go in pretty hard and if the opponent didn't block a strike it's their fault, they get hit then! Enjoyed it quite a bit!