3 month transformation

Sardino

12/01:

Leg press: 160kg*3*10 (set up of machine is different in this gym; much less movement & seems to fully work hams)
Leg Extension: 3*10 (unknown weight)
Box jumps: 95cm*3*10
Leg press: 160kg*3*10
1 mile run: 6:29 (5 min rest)
1 mile run: 6:31

Probably shouldn't have gone as niggles weren't better (neck & glute). Didn't work upper body. Hopefully a bit looser tomorrow and will do light weights & cardio. If not I'll take a day off.

Sardino

13/01:

Crossfit WOD: Murph

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Time: 39:20. This was pretty good although a bit boring for my liking. Did sets of 5-10-15 and took a 1-2 min break after every 5 sets (20 total). Was happy with my pull ups. Most of the WODs seem similar to this so I'll probably make up my own based around them.

Sardino

Took yesterday and today off as still have niggling injury around upper back/neck. Hopefully get back to it during weekend. Attached image from Tues.

Sardino

16/01:

3 sets for time:
15 * EZ curl + 15kg Clean & Jerk
10 * 160kg Leg Press
10 * BW Pull Ups
~60m Sled Push (Sled + 10kg)
Time: 09:05

3 sets for time:
10 * 15kg DB Shoulder Press
15 * Triangle Push Ups
10 * BW Chin Ups
~60m Sled Push (Sled + 10kg)
Time: 08:30

3 * 10 * 95cm Box Jumps
w/ 3*12 * Plyo Push Ups

2 * 10 * 80cm Burpee Box Jumps

Alf Veedersane

Sardino wrote: »

16/01:
2 * 10 * 80cm Burpee Box Jumps

Cad é sin?

Sardino

Alf Veedersane wrote: »

Cad é sin?

A normal burpee but when you reach standing position you do the box jump. They're a real energy zapper so usually keep to the end. Burpees into pull ups is another dirty one!

Alf Veedersane

Sardino wrote: »

A normal burpee but when you reach standing position you do the box jump. They're a real energy zapper so usually keep to the end. Burpees into pull ups is another dirty one!

Oof!

Sardino

17/10:

Bench:
60kg*9
70kg*9
65kg*9, 7
60kg*9

Incline Bench:
40kg*4*9 (Haven't done these with a barbell in a few years so took it easy)

DB Flyes:
15kg*3*12

Tricep Pulldown:
36kg*3*9

Close Grip Bench:
40kg*3*9 (Again, haven't done in a long time so went easy)

Dips:
+10kg*3*9

Had a nice HIT workout planned to finish off but as I was setting up the box jump I got a searing pain in glute which I injured around a year ago. Few hours later now and it's still pretty bad, extremely hard to bend over, etc. It's my own fault training after picking up niggles last weekend. Need to give it a proper few days rest now & hopefully that's enough :mad:

Sardino

Out of action the last 3 weeks thanks to the above glute pain. Never got it checked out and didn't really stretch it so it's been a slow recovery. Diet has been on and off the past 3 weeks. Hoping to get back into a good routine this week so will keep this updated. Just going to go back to clean diet and HIT for Feb.

Sardino

08/02:

Bench: 75kg*3*6
DB flyes: 15kg*3*12
Tri Ext: 36kg*3*12
Incline bench: 50kg*3*9

3 sets for time:
15 * 15kg C&J
20 * walking lunges (18kg)
8 * pull ups
10 * triangle push ups
Sled push (~50m)
Time: 13.01 ... safe to say I've lost a decent bit of fitness!

3 supersets of 20 * 20kg KB swings w/ 10 * 77.5cm box jumps

Sardino

09/02:

Press: 50kg*3*5
Squat machine: 180kg*3*10
Lateral raises: 8kg DB*3*12
Leg Ext: 3*12
Frontal Raise: 20kg*2*12

4 sets for time:
15 * C&J (20kg)
20 * 1 hand KB swing (8kg)
10 * BW dips
10 * Goblet squat (20kg)
Time: 9:40 ... too slow again

3 * 10 burpees into pull ups

Sardino

11/02:

DL: 100kg*3*5
Chin ups: +10kg*3*8 superset w/ 3*20 push ups
Bent over row: 30kg*3*10

4 sets for time:
10 * C&J (EZ + 20kg)
10 * KB swing (20kg)
10 * bicep curls (EZ + 20kg)
50m sled push
Time: 10:02.

3 * 10 burpee pull ups

Sardino

13/02:

6 sets for time:
10 * clean & jerk (EZ curl + 12.5kg)
8 * pull ups
10 * dips
10 * shoulder extensions (EZ curl + 12.5kg)
10 * goblet squat (20kg KB)
10 * bicep curls (EZ curl + 12.5kg)
10 * KB swings (20kg KB)
10 * box jumps (80cm)
Time: 24:58 ... Delighted with the time. Was ok throughout but completely gassed after!

Update as of today attached. Same shape as I was in pre Christmas so same goal as always.. drop a bit more fat and reevaluate. Tis hard to get from this point to ripped.

Asif_Assassin

Thanks Sardino...

Sardino

For what?

Sardino

15/02:

Squat: 70kg*3*5
Press: 52.5kg*5, 4, 50kg*5
Squat machine: 200kg*3*10
Arnie Press: 17.5kg*3*10
Leg Ext: 3*10
Lateral raise: 7.5kg*3*10
Lunges: 15kg*3*10
Front raise: 7.5kg*2*10

Asif_Assassin

For your good suggestion...........

Sardino

Sardino wrote: »

13/02:

6 sets for time:
10 * clean & jerk (EZ curl + 12.5kg)
8 * pull ups
10 * dips
10 * shoulder extensions (EZ curl + 12.5kg)
10 * goblet squat (20kg KB)
10 * bicep curls (EZ curl + 12.5kg)
10 * KB swings (20kg KB)
10 * box jumps (80cm)
Time: 24:58

Same again but put 15kg on the EZ curl. Time was 25:40. Did this around 9am, won't be doing that again I doubt. Absolutely jaded in work now.

Sardino

Long absence again. I'm doing a part time course which is restricting my free time and just needed a break I guess. Back the last few days with new motivation - goal is still to cut some body fat and keep predominately to HIT and strength. It looks like I'll be taking part in a white collar MMA thing; training last 7 weeks and starts mid-April. I'd like to be going into that in great shape so that's the goal.

06/03:

5 sets for time:
10 * clean & jerk (EZ curl + 12.5kg)
8 * pull ups
10 * dips
10 * shoulder extensions (EZ curl + 12.5kg)
10 * goblet squat (16kg KB)
10 * bicep curls (EZ curl + 12.5kg)
10 * KB swings (16kg KB)
10 * box jumps (80cm)
Time: 20:32 ... meh

07/03:

Bench: 70kg*10, 8, 6
Did some drop sets
Incline bench: 50kg*10, 40kg*2*10
3*10 burpee chin ups
Small bit of C&J supersetted w/ box jumps

08/03:

DL: 100kg*5, 110kg*4, 115kg*2, 120kg*2, 100kg*2*5
Pull ups: +15kg*3*5
Close grip bench: 40kg*3*15
Plyo push ups (20cm): 10, 7, 5

09/03:

Squat: 75kg*3*5
Press: 50kg*3*5
Chin ups: +20kg*3*5
Arnold Press: 15kg*3*12
Leg Extension: 3*10

Sardino

10/03:

HIT workout for time:

1km run

6 sets of:
10 * clean & jerk (EZ curl + 12.5kg)
8 * pull ups
10 * dips
10 * shoulder extensions (EZ curl + 12.5kg)
10 * goblet squat (16kg KB)
10 * bicep curls (EZ curl + 12.5kg)
10 * KB swings (16kg KB)
10 * box jumps (80cm)

1km run

Total Time: 38:24. Will be doing this once a week I'd say. Very tough.

Sardino

14/03:

Focused on slowing down the movements here and using lighter weights:

Bench: 70kg*3*5 (3 sec down, 1 sec up)
Incline: 50kg*3*5 (3 sec down, 1 sec up)
Tricep Ext: 30kg*3*10 (1 sec down, 3 sec up)
Pull ups: +20kg*3*10
Plyo push ups: 20m*10, 10, 7

Sardino

15/03:

1 hour HIT gym class.

20/03:

Squat: 75kg*3*5
Press: 52.5kg*3*5
Heavy pull ups: +20kg*3*5
1 leg squat (using TRX cable): 3*10
Lateral Raises: 8kg*3*12
Leg Press: 200*3*10
Box jumps: 10*97.5cm, 10*95cm
Squat to OH press: 20kg*3*10
2*10 burpees to pull ups

21/03:

Bench: 80kg*2, 75kg*4, 70kg*2*5
DL: 110kg*3*5
Heavy chin ups: +20kg*3*5
Plyo push ups: 20cm*3*10
3*10 burpees to chin ups

Sardino

27/03:

Squat: 80kg*3*5
Press: 55kg*3, 50kg*3*5
Squat machine: 200kg*3*10
1 leg squat (using trx cables): 3*10
Heavy chins: +20kg*5,5,4
Squat to OH press: 25kg*3*10
Lunges: 15kg*3*20 supersetted w/ lateral raises: 7.5kg*3*12
Box jumps: 10*97.5cm, 10*95cm
30 burpees into chin ups for time. Time: 3:48.

Sardino

28/03:

Bench: 65kg*3*10
Heavy chin ups: +15kg*7,7,6
Plyo push ups: 20cm*10,10,8
DL: 100kg*1, 110kg*1, 130kg*1, 140kg*1, 130kg*1, 110kg*5
Tricep pulldown: 30kg*3*10 supersetted w/ 10*triangle push ups
Decline bench: 50kg*3*10
Burpees into pull ups: 2*10

Sardino

Started back training yesterday after a couple weeks' break. I signed up to a white collar MMA event which takes place in 8 weeks. Training is twice a week (Judo & kickboxing) with the plan being to train most other days mixing strength and HIT and keep diet pretty strict. Had Judo yesterday; first experience in any martial arts... was way tougher than I anticipated.

13/04:

1.5 hr Judo

JJayoo

White collar MMA sounds interesting, what are the rules?

Alf Veedersane

JJayoo wrote: »

White collar MMA sounds interesting, what are the rules?

Sorry, no can do.

First rule of white collar MMA...

nobbo

Sardino wrote: »

13/04:

1.5 hr Judo

Out of curiosity who's coaching the judo element?

Sardino

JJayoo wrote: »

White collar MMA sounds interesting, what are the rules?

Haven't been briefed too much yet but from what I know it's 3 x 90 second rounds and no head shots. Training is primarily Judo and kickboxing. It's on in Radisson June 6th. Not too late to sign up either if you're interested.

nobbo wrote: »

Out of curiosity who's coaching the judo element?

I can't remember the name now but will get it for you. It's on in Galway School of Judo and we were merged with a regular class so I presume he's the regular coach there.

Sardino

15/04:

DL: 110kg*3*5
Bench: 75kg*5, 4. 70kg*5.
Pull ups: 10, 10, 8.

Weather was good outside so couldn't stay in the gym. Strength reduced but nothing major.