Go hard or go home

Naos

Wed: CBJJ

Thurs: 1hr boxing + 3.3km run (18m)

Naos

Ye Gods I've been lazy with regards to filling this out...

Tues: Gym

Clean + Press (40kg) x 3
Dumbell bench (25kg) x 3

Some stomach stuff, cannot remember.

Wed: Run + CBJJ

6.5km run in morning, circa 35m 40sec

2 hours boxing in CBJJ

Thurs: Gym

DL (60kg) + 6 chin ups x 1
DL (80kg) + 6 chin ups x 3

Bench Press (60kg) x 8 / 7 x 3
Tricep Press (35kg) x 6 / 5 x 3
Bicep Curl (35kg) x 6 x 3

Plank, Inverted situps (20kg) x 10, 1m shadow boxing x 3

Stomach stuff with medicine ball

Fri: Run + CBJJ later

3.3km Run: 14m 50secs, fastest yet

CBJJ
2.5 hours Boxing + MMA

Morning Weight: 86.5kg

Naos

Sat - CBJJ

2 hours boxing

Sun - CBJJ + Gym

Bench Press (60kg) 3 x 6
Tricep Pull thing (20kg) 3 x 6

Clean + Press (40kg) 3 x 6
Inverted Situps + pushing weight o/h (18kg) 3 x 8

2 hours in CBJJ, working on striking + few rounds sparring.

Naos

Mon: Rest Day

Tues: Gym - Chest | Biceps

- Incline Dumbbell Press: 4 x 10 x 18kg

- Dumbbell Press: 3 x 8 x 26kg

- Incline Flies: 2 x 10 x 12kg | 1 x 8 x 14kg

- Chest Dips until failure: 8 | 6 | 5

- Barbell Curls: 1 x 10 x 20kg + W Bar | 2 x 10 x 22.5kg + W Bar

- Preacher Curls: 3 x 8 x 22.5kg + W Bar | 1 x 14 x 12.5kg + W Bar

Trying a splt program, for the lulz, and yes it's your man Zyzz'sssz. I sort of got it, slightly, kinda, approved by Hanley. ish.
Doing a lot of the MMA stuff at moment, so going to try squeeze as much of this in as possible!

Naos

Wed

6.5km Run: 33m 07s

Boxing in CBJJ: 1h 50m

Naos

Thurs - Gym - Legs

- Front Squat: 1 x 10 x 30kg | 1 x 9 x 40kg | 1 x 7 + 1 x 4 x 40kg | 1 x 10 x 40kg

- Lunges: 3 x 8 x 14kg

- Leg Press: 3 x 10 x 118kg

- Leg Curls: 2 x 8 x 36kg | 1 x 10 x 36kg

- Calf Raises: 2 x 16kg Dumbbells x 20 (Holding DBs)

- Inverted Situps: 3 x 10 x 22kg
- Plank: 20 secs front + 30 secs side x 3

Naos

Fri - CBJJ: MMA

30 mins boxing | 2 hours MMA

Sat - CBJJ: Boxing

Meant to be a two hour session, only able to do about an hour & a few spars.
My elbows are seriously f*cked so going to have to take a week off training

Sun & Mon: Rest Days

Tues 8km Jog

45m 30secs - Phoenix Park gate to gate - felt great doing this run tonight.

Naos

Wed Morn Run

2km: 12m | 10 sec break | 3.3km: 15m 30s

Wed Eve Run

4.3km: 23m or so. Was just taking it easy with this one.

Also decided I'm going to see how far I can run this week (boredom of no MMA)

Distance ran 23rd Aug - 30th Aug
17.6km

Naos

Thurs: Legs needed a rest!

Friday Morning Run

1.8km Run
15 hill sprints up popes cross
1.8km Run

Time: XXXXX

Distance ran 23rd Aug - 30th Aug
21.2km

Naos

Mon Eve 8km Run:

44m 51s PB [39 secs knocked off previous PB]

Distance ran 23rd Aug - 30th Aug
29.2km

Naos

Tues: Gym - Chest | Biceps

- Incline Dumbbell Press: 4 x 10 x 18kg

- Dumbbell Press: 3 x 8 x 26kg

- Incline Flies: 2 x 10 x 12kg | 1 x 8 x 14kg

- Barbell Curls: 3 x 10 x 25kg + W Bar

- Preacher Curls: 3 x 8 x 25

Naos

Wed Eve 8km Run:

44m 21s PB [30 secs knocked off previous PB]

Rest 2 mins

3.3km Run: 15m 35s

Distance ran 30th Aug - 6th Sep
11.3km

First few KMs were a bit of a pain, once I hit 6.5km I found my feet or rather my feet found me. Picked up the pace and just let myself go.

Hit the last 1.5km hard and felt perfect. Figured I'm good to go for more, so I did. Pretty happy with my 3.3km time too as it works out around 5m per km which isn't bad after my run.

Naos

Thurs: Rest

Friday: Morning 8km Run + Pressups

44m 43secs + 50 pressups

50 pressups after run

Happy with this time, off my PB my around 20 seconds but still, threw in 50 pressups along the way so not too bad.

Distance ran 30th Aug - 6th Sep
19.3km

Naos

Sat and Sunday: Write off in terms of everything.

Mon: Attempt at Morning Run

Worst run I've ever had. Set out to do 6.5km and lasted about 3km before I had to stop. Shin splints in my legs were a killer. Felt like my legs were wooden and hurt everytime I ran. Ended up doing about 5km, 2km of which were walking.

Not impressed with myself in the slightest. Also going to count my running by the week starting with a Monday so...

Week 36: 3km

Naos

Tues Morning HIIT/Run:

1.8km Run [5m 50sec for 1.2km]
1 Hillsprint (Popes Cross) & 10 Pressups x 15
1.8km Run [7m ish for 1.2km]

Time: 36m 57s

Week 36: 6.8km

Tues Evening Gym - Legs

- Lunges: 3 x 8 x 14kg

- Leg Press: 3 x 10 x 118kg

- Leg Curls:3 x 10 x 36kg

- Calf Raises: 2 x 16kg Dumbbells x 20 (Holding DBs)

- Inverted Situps: 3 x 10 x 22kg

Naos

Wed Morn: Gym - Chest | Biceps

- Incline Dumbbell Press: 4 x 10 x 18kg

- Dumbbell Press: 3 x 8 x 26kg

- Incline Flies: 2 x 10 x 12kg | 1 x 8 x 14kg

- Barbell Curls: 3 x 10 x 25kg + W Bar

- Preacher Curls: 3 x 6 x 14kg DB

- Chinups: 2 x 5

- Incline Abs: 3 x 10 x 22kg[/B]

Felt good today - second day of Keto diet and more energy than I'd thought.

Wed Eve - CBJJ: Striking

1.5 hours striking class

Turns out after two weeks of no MMA/Boxing, I've forgotten how to block/dodge a punch, was eating them all night

Naos

Thur Morning 6.8km Run:

40m 38secs

Ran from the first roundabout in phoenix park (castleknock gate side) to St.James gate and back.

The way down to the gate was fine, felt good. However, the slight incline on the way back up really killed me and knocked me out of sync.

I'm putting this down to Day 3 of Keto diet. My heart and lungs felt fine, body felt it had energy but I was practically pulling at my legs to force them to move.

Also, thanks to my good mate Strawdog for liking my 'Unable to run' post .

Week 36: 13.6km

Naos

Fri Morn: Gym - Shoulders | Triceps

- Shoulder Press: 4 x 10 x 16kg DB

- DB Raise: 3 x 8 x 8kg
- Lat Raise: 3 x 8 x 6kg

- Front Raise: 3 x 8 x 8kg

- Side Laying Delts: 1 x 8 x 6kg | 2 x 8 x 8kg

- Close Grip Bench Press: 3 x 10 x 30kg (+ W Bar)

- Skullcrushers: 3 x 8 x 20kg (+ W Bar)

- Tricep Pulldown (lat machine): 3 x 8 x 50kg (110lbs)

Keto breath, great. Lad in work sitting behind us with a few pints had last night earlier, one of the girls remarked how his breath smelled of paint thinner/nail remover. I just laughed (as I backed away) saying haha yeah... :pac:

Naos

Sat Morning - 6.5km Run

38mins - wow I was lagging on this one. Had to stop a few times. Would just get bursts of energy then it'd be completely depleted.

Sat Afternoon - CBJJ: Striking

2 hours - good sparring and bagwork.

Decided last night (sat) that this Keto thing isn't for me. I can handle the food side of it no problem, tough but honestly was easy at the same time. However, this paint thinner breath is just not my thing - cya Keto. Just going to remain low carb.

Naos

Mon Morning: 8km Run + 100 Pressups

46mins + 44secs - Some wind out there this morning! Run felt good though, no music which would slow me a little so am happy with the effort, wasn't trying to beat a time just trying to get the whole thing ran really

Week 37: 8km

Mon Evening: Gym - Back

- Lat Pulldowns: 1 x 8 x 130lb | 2 x 8 x 120lb | 1 x 8 x 130lb

- DeadLifts: 2 x 5 x 60kg | 1 x 5 x 80kg | 1 x 5 x 100kg

- Bent Over Row: 1 x 10 x 32.5kg | 2 x 10 x 37.5kg

- Dumbbell Row: 3 x 8 x 30kg

- HyperExtension: 3 x 8 x 10kg

Naos

Tues Morn: Gym - Chest & Biceps

- Incline Dumbbell Press: 4 x 10 x 20kg

- Dumbbell Press: 3 x 8 x 28kg

- Incline Flies: 3 x 10 x 12kg

- Barbell Curls: 3 x 8 x 37.5kg

- Preacher Curls: 3 x 7 x 14kg DB

- Chinups: 10, 8, 5

Tues Evening 8km Run:

43m 36secs PB - nice easy run tonight [EDIT: Just noticed 2nd of Sept: "44m 21s PB", wow running felt easy tonight]

Week 37: 16km

Naos

Wed: Rest day (Dentist)

Thurs: Morning Run + Pressups

6.5km: 32m 23secs - (PB)

Felt great so did another 1.2km and 100 pressups

Week 37: 23.7km

Naos

Friday: 8.8km Morning Zoo Run

47m 24secs

Pretty happy with this 8.8km! I just set out at a relatively easy pace, threw on some Jack Johnson so I wouldn't be sprinting and just told myself to keep going, not knowing what distance I'd be throwing down.

Week 37: 32.5km

Naos

Saturday: CBJJ Boxing

1h 45m - Good session today despite being a little hungover.

Sunday: Write off and the worst hangover I've had in years.

Mon: Still wrecked

Tues 9km Morning Run:

51m 05s - Felt good with this, going to aim for a 15km in about 2 weeks.

Week 38: 9km

Naos

Wed CBJJ Striking:

1.5hours - Turned my back in the middle of a boxing spar for the first time in months... wasn't feeling it tonight!

Thurs Morn 9km Zoo Run

47m 24s (PB) - Previous time was 51m 05s so pretty happy with that! Actually just noticed did 8.8km in 47m 24s, still... 200m more so it's faster!

Week 38: 18km

Naos

Mental, mental, mental last few days.

Attempt at Zoo run - 6.7km

Done in about 40m, not really pushed on this one. My shins were eating at me after about 2km. Really notice when diets bad + alcohol high for a few days - the effect is massive.

Week 39: 6.7km

Naos

Wed: 12.3km run

1h 09m or so - longest run yet so pretty happy with that.

Week 39: 19km

Naos

Love being lazy updating this.

100 burpees: 11m 13 secs (3m 32secs faster than previous).

Head spinning, hands shaking. Forgot how difficult they are.

Naos

Just joined Westpoint Gym, hit it up this morning.

Em.Barr.Ass.Ing.

Mon - Chest

Bench press: 4 x 5 x 65kg (I am so ashamed)
Side bends: 3 x 5 x 15kg

Incline Bench: 4 x 5 x 50kg
Plank: 2 x 40 sec plank, 2 x 30 sec plank

Incline Fly Dumbells: 4 x 6 x 12.5kg
Pressups: 4 x 10

Naos

GOALS BY 23rd DEC:

Setting these so I've something to aim for over the next couple of weeks.

Bench: 85kg for 5 reps
Squat: 80kg for 5 reps
DL: 120kg 1RM
100 Burpees: Sub 10mins
10km Run: 53mins
Weight: 81kg

Current:

Bench: 65kg for 5 reps
Squat: 65kg for 5 reps
DL: ? 1RM
100 Burpees: 11m 56secs
10km Run: 56mins
Weight: 86kg