MrGum

Got out for my run. 3x16mins "fast" with 6 min recovery. My legs are thrashed .
night night.

fozyspilgrims

How are you finding Madcow mark? I am going to have to sit down with a calculator and have a proper read though it.

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MartialArtMan

Reading the last page of your log you really need to get yourself some sort of support for squatting. My bench has stands at the back for squatting, they're a bit flimsy and won't save me if I can't make it up again but they'll have to do for now.

MrGum

I've only done a few sessions, but I used the spreadsheet template and that helped with the numbers. The routine itself seems v. good. Time will tell. I am now trying to stick to it a bit more closely (I had been sneaking in some extra exercises and not doing squats each session).


I'm only squatting relatively light weights at home (my PB is 61kg for 2x20). Anyway, I'm gonna have to manage without for now!

mark

MartialArtMan

Forgive me MrGum as I have not read the entire journal but from the statement above I presume that you also workout at the gym?

I'd still suggest you get something to aid progression and for safety. I used to use some very sturdy stackable drums that I got from work until I got a s/h bench off of Ebay for about £20 which is what I am using now.

BTW you do well to clean and press 61kg over your head! Unless you're doing front squats...

MrGum

Thanks MartialArtsMan. Yeah - I have been squatting (in a rack) at the gym with heavier poundages.

You are right, of course, about the safety angle. But my house is quite small - no room for any more exercise equipment! We are moving later in the year and I may have garage space in which case I am prob gonna buy a power rack

BTW I don't exactly "clean and press" the weight - I clean it then sort of bounce it over my head so I can do my squats!

Actually, I have been thinking about altering my lifting routine. With the kids off school I am struggling to get to the gym. Also, since I started kickboxing I am wondering about doing higher reps in order to focus more on endurance.



mark

MartialArtMan

Greekgoddess

Yeah, keep the two seperate in your mind. I lift heavy and fast, then treat the kickboxing as a very good way of getting cardio, stretching and having a whole lot of fun!

If you really want to push your stamina try a high intensity fast workout on the weights for a change.....

MrGum

I haven't posted on here for a while. I have been feeling very fat! I have decided to stop bulking, although I am still eating well.
I was also getting a bit frustrated with my lack of progress with the 5x5 stuff. Also, after getting a bit more into the Kickboxing, I thought I'd adapt what I am doing to suit that more.

Basically it has meant changing what I am doing several times in the past couple of weeks. I am hoping that I can stick with what I have worked out now.

So, it's gonna be a 3-day split:


A
Squats 3x12 (I've taked the poundage right down and am doing them ass in the grass).
SLDL 3x12
M. Press 3x12
Leg abductors and adductors (as this will help with my flexibility also) 4x20 (adding leg weights when I get stronger).

B
Deadlift 3x12
Good Morning 3x12
Row 3x12
Bench 3x12
Leg Raises (for hip flexors) 4x20

C
M. Press 3x12
Row 3x12
Bench 3x12
Clean 5x5
Weighted Crunches 4x20 - two diff ways.

I'll have to see how it goes, but I think I can do something like this. Also posting it on here makes it look a bit more like I mean it.
mark

ParaManiac

A change of routine will do you good,physically and mentally

Diet wise,maybe drop the carbs a little and up the fats,works for me

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Greekgoddess

Are you okay now Mr Gum?

MrGum

Bit better, but I don't think my current medication is right yet .
mark

Greekgoddess

Adding the leg raises for the hip flexors and the adductors and abductors worked wonders for my flexibility for the kickboxing. My legs have never looked this good before and I have calfs that look half decent for the first time ever.

I am about 3 inches away from doing the splits - will get there in the end! I really want to be able to do the box splits - shades of Van Dam!

Not doing kickboxing at the moment, going back to it after my contest in October. Would definitely be marked down for sporting a big black eye onstage!


Things are going well and I am on track for the contest with diet and training. I will be cutting hard from this saturday, which is 8 weeks out.

When I go back to it I will be doing it 2/3times a week and taking my belts as quickly as I can. (Yes, they do belts here in kickboxing ). I love the classes and the cardio is fantastic. I also enjoy getting rid of some of my excess energy!

MrGum

I'm not going to be keeping this journal in as much detail as previously, but I will just put a few bits in now.

Monday - nothing
Tuesday - weights (including squats and deadlift - I was still tinkering with the plan at this point) then 11 mile run.
Wednesday 13th - rather annoyed because I couldn't get to my fell-running session, did leg ab and ad, leg raises, crunches, SLDL, Good Morning, Military Press, Bench Press, Rows.
Thursday 14th - Kickboxing
Friday 15th - running interval session (16x1min fast, 1min recover). This was hard and I loved it!
Today weights (C routine: finally settled down into an actual programme).

Also I am trying to do some dynamic flexibility training in the morning. This is a great site:
http://www.trickstutorials.com/index...e=content/flx3.

Also when I walk the dog I am carring a weighted rucksack. Today we did two walks of about 2.5 - 3 miles. This evening I was carrying about 5kg on my back, this morning it was just 3. I am going to continue with this with more weight.

I think I am shifting a bit of bodyfat. Not weighed myself for ages!
mark

Greekgoddess

Thank you so much for the link to the trickstutorial - I desperately want to be able to do the splits and box splits. May just start using the tricks to get me closer to my goal....shades of Van Damme!

Might be going to the kickboxing school when I visit Thailand early next year. So excited!