beat down

King of Kings

I'm going to start a log here, I currently post on teamtestforum.com but its limited membership means that I don't really converse with people who have a similar training to me.

Primarily I do martial arts - chinese martial arts - essentially kickboxing

I also hit the gym - usually do 3 weights sessions a week and some lunchtimes where i stretch and do some cardio or stuff related to martial arts.


I'm 33
height - 5'10
weight 15'10 - 100kg ( weighed 2 weeks ago)
body fat is prob mid teens - I've never been measured. But the mirror doesn't lie over time.


ribeye is my favourite cut of steak although all steaks are welcome.

King of Kings

warm up

Barbell shoulder press
bar x 10
30kg x 10
40kg x 10
55kg x 5
65kg x 3
70kg x 3

Pull Ups
BW x 5,5,5,5,5

Alternate Db clean and press
24kg x 10
32kg x 8,8

DB rear lats
4kg x 10
8kg x 10,10,10

lat pulldown - close grip
125 x 10
150 x 10
175 x 8,8

*****
first session back in a week due to being busy with baby arriving.
felt good despite broken sleep.
Unsure of the metrics on the lat pulldown - I'd imagine they're Lbs.
Although I'm not too into chasing numbers on my lifts I want my bench and press to be higher. I think at my size they should be.
But due to shoulder issue for past 9 month - now resolved - they probbably will get back somewhere decent ish.
Although I haven't been a huge fan of shoulder pressing in the past.

King of Kings

warm up

DL
60kg x 10
100kg x 10
140kg x 5
155kg x 3
170kg x 3

Db Shrugs
24kg x 12
40kg x 12,12,12

tricep pulldown
plate 4 x 12
plate 8 x 12
plate 10 x 12
plate 12 x 12,12,12

kneeling jumps
BW x 5
BW + 6kg med ball x 10

**
quick lunch session , got told off for being in my socks when doing DL.
After 18 months of non DL it's getting back near where I was.

King of Kings

25 min cross trainer

stretching session

King of Kings

lunch

20 min shadow boxing combos.
stretches


Evening

Pull ups
BW x 5,5,5,5,5

Bench
Bar x 10
40kg x 10
60kg x 8
80kg x 5
90kg x 3
95kg x 1

T Bar row
70kg x 12
105kg x 12,12,12


Kickboxing class

****

Plenty of BW exercises at kickboxing
Tonights class was rough - lack of good sleep and the wrong (no/low carb and prob far too low cals) made for fuzzy head and thoughts of "oh ****".

Shoulder was uncomfortable doing bench nopt sore in pain sense so didn't go beyond 100 would like to hit 105kg soon. Despite the issue it's still better than a few weeks ago so looking good

King of Kings

missing yest training due to being stuck in A&E


Warm up

squat
bar x 12
60kg x 10
90kg x 10
120kg x 8
140kg x 5
160kg x 3
170kg x 3 , 1

barabell reverse lunge off step
bar x 10
40kg x 12,12,12,12

back ext
BW x 15,15,15,15

seated calf raise
50kg x 10,10,10,10

bicep curl
15kg x 10
20kg x 10,10,10,10

King of Kings

*deload week - the first deload ever

warm up

pull up
BW x 5,5,5,5,5

barbell shoulder press
40kg x 8,8,8

3 way shoulder shocker
10 reps with 15kg plate and 8kg dbs
2 x 10 reps with 20kg plate and 10kg dbs

inverted row
BW x 15,15,15,15

side bends
20kg x 12,12,12,12

stretching

King of Kings

warm up

1000 BW squats ( 1 set)

stretching (attempts at it anyway)

King of Kings

Warm up

DL
65kg x 5
85kg x 5
100kg x 12

good morning
60kg x 10,10,10,10

stretching

20 min shadow boxing

King of Kings

lunch
20 min cross trainer

hip flexor stretching - lots of it


evening

kickboxing


**
lack of sleep and low carbs is not a good mix for kickboxing
no probs in the gym but fast paced movement is out
despite dying I rose like lazarus (yeah for me!)

King of Kings

kickboxing

***
Good 2h 15 min session.
carbed up today so I had juice in the tank

did conditioning work of which the calf section caused pain like never felt before
more conditioning will follow...it will be sore

King of Kings

kickboxing


**
due to christenings galore I wasn'ta bel to train at the weekend
. which wasn't a bad thing cos I had serious soreness in my calves. I was unable to walk sun and most of today

mrpink6789

King of Kings wrote: »

warm up

1000 BW squats ( 1 set)

Someone can finally use the Anchorman quote "I don't know if you heard me counting I did over a thousand"

Good work dude, say you were sore after that!

King of Kings

mrpink6789 wrote: »

Someone can finally use the Anchorman quote "I don't know if you heard me counting I did over a thousand"

Good work dude, say you were sore after that!

LOL....Cheers
it was sore enough but not too sore. Its not a problem doing them , it;s when you stop the problems start. The first time I did 750 I had dreadful DOMS.
I do a lot of squats in the kickboxing so I'm used to it but 1000 was the new record.

King of Kings

kickboxing


***
various random stuff like NCT , school meetings and stuff get in the way of the gym this week. Hopefully hit it at the wend and catch up

King of Kings

warm up

DL
70kg x 10
100kg x 8
130kg x 6
140kg x 5
150kg x 5
160kg x5

OH press
bar x 10,10
40kg x 10
50kg x 5
60kg x 5
62.5kg x 4 (failed at 5th )


shrugs
25kg plates x 25,25,25

db curls
15kg x 10
20kg x 8,8,8

20 mins cross trainer


**
kinda ropey today - no kickboxing last night so I did the sensible thing and drank beers.
Can't say I was hungover but tired and not with it.
This week hasn't been the best for training but what can you do

King of Kings

lunch


warm up

5 sets of

front squats
swings
curl into oh press (each arm)
squat jumps

with 12kg kettlebell

60 secs between each set


ring push ups X 15

stretching


Evening

kickboxing

King of Kings

warm up
shadow boxing
kicking
stretching


evening - went to chinese medicine lady for pokings etc...

King of Kings

lunch
20 mins cross trainer
stretching session

evening
various fluting in weights room

pull ups - 3 x 5
db clean and press - 28kg x 10, 35kg x 5
pull ups 1 x 5
other stuff I don't rem

Kickboxing class

King of Kings

warm up

squat
60kg x 8
90kg x 8
110kg x 8
130kg x 5
150kg x 5
160kg x 5


reverse lunge off step
bar x 10 (each leg)
50kg x 10,10,10

leg curl
plate 12 x 10
plate 15 x 10,10,10

seated calf raise
60kg x 8,10,10,10

King of Kings

1 hour bag work

* hand and feet combos

King of Kings

lunch


500 m row (max resistance)
12 x 90kg DL
20 box jumps (hip height)

3 rounds no breaks

13:20 - felt tough (record is 12:50)


evening
bag work

King of Kings

lunch

20 mins cross trainer

stretching

evening

Pull up
BW = 5 X 5

DB ROw
30kg x 12,12
34kg x 12,12,12

face pull
25kg x 10,10
35kg x 10,10,10

Kickboxing class


***
i'm on a weekend bender...now