Sam's Training Log

sam1222 · 08-26-2009, 07:52 AM

Started training again on sunday, Its been about 4 weeks since i injured myself but its feeling a lot looser, so thought i'd see how i got on.

Sunday, did a 3 mile run and felt fresh. no pain, and did it in around 25 mins. i usually run 3 miles in 18 mins so not happy but happy if that makes sense

finished with a 3 sets of 10 pull-ups in the park at the end of the run.

On monday i just did a light shake out, 3 x 3s on the bag, 6 x 3s skipping, then burpee's, squats, squat-thrusts, tuck jumps etc to finish. did 30 seconds of each. Again, no pain.

Yesterday i did a weights workout.
20 reps with 15kg bar, followed by: military press: (DBs and barbell) 10 sets of 10 with 25kg
Then, 10 reps at 30kg, 10 at 40, 10 at 45 and finished with 4 sets of 15 reps with 30kg.
Barbell curls: 10 sets of 10 with 25kg.
concentrate curls:10 x 10 with 15kg DBs, followed by 10 x 10s of incline DB curls with the same weight. finished with 3 sets of 10 chin-ups (slow) and circuit training, press-ups, sit-ups, burpees etc (30 secs each)

Feeling good, no pain. should be back to normal in no time

RDJ · 08-26-2009, 10:58 AM

Moved to the log section.

Cheers on getting back to business mate

sam1222 · 08-26-2009, 02:49 PM

Quote:

Originally Posted by RDJ

Moved to the log section.

Cheers on getting back to business mate

Cheers mate

Like i said, i'm feeling good and there's no pain. the rest has definately done me some good. i'll be back to my normal training in no time

RDJ · 08-26-2009, 04:21 PM

I'm back in business after injury myself as well. Sparred about 60 rounds last week, I intend to do about 40 this week.

sam1222 · 08-26-2009, 05:17 PM

Quote:

Originally Posted by RDJ

I'm back in business after injury myself as well. Sparred about 60 rounds last week, I intend to do about 40 this week.

Nice one. how come your dropping rounds next week, so's not to rush the injury like? i've not sparred yet, figure i'll wait til next week and ease myself back into training first. there's a couple of lads who will take the piss if i'm not on form

sam1222 · 08-27-2009, 07:10 PM

3mile run yesterday, followed by 45 mins of circuit training, then did my usual boxing training in the afternoon.
Today ive lifted weights again.

Bench: 20 reps with 15kg bar, then 10 sets of 10 @30kg, followed by,
10 reps @ 40kg, 10 @ 50kg, 10 @ 60kg, 10 @ 70kg, 10 @ 75kg, and 5 @ 80kg and 85kg. to finish i did 4 sets of 15 @ 30kg.

Barbell Rows: 4 sets of 15 @ 60kg
DB Rows: 4 sets of 15 with 25kg dumbells.
Concentrate curls: 10 sets of 10 (each arm) with 15kg dumbells.
finished with 3 sets of 10 wide-grip chin-ups, did them slow but was pretty fucked at this point. finished with a 2 mile walk home with my dog

sam1222 · 08-30-2009, 04:21 PM

Weights again yesterday and today, getting hooked! yesterday i repeated tuesdays work out (military press etc) finished with pull-ups, dips, skipping, 20 mins pad work, 20 mins on heavy bag.
Toaday, did squats, 3 sets of 10 box squats (20kg) to warm up then worked up to 60kg front squats (10 reps each) finishing with 4 sets of 15 @ 30kg.
Pull-overs. 20 reps @ 20kg
chin-ups. 5 1,2,3,4,4,3,2,1, 5. (2 circuits, done slow)
dips. same as chin-ups.
press-ups. same.
incline sit ups. 4 sets of 25.
Deadlifts. 20 reps @ 55kg then from 55kg to 135kg (5 reps) 1 lift @ 145kg.
finished with 3 rounds of skipping, 3 on the bag, and 2 rounds on the pads.

Circuit training and running tomorrow.

sam1222 · 09-09-2009, 07:20 PM

Been busy but still training. making good gains on the weights, squat 75kg, bench 85-90kg, deadlift 140kg, OH 65-70kg. doing a lot of hill sprints and got my times back running, 3 miles in around 18 mins and 5 miles in around 40 mins. circuit training on non weights days and i'm doing 120 pull ups/chin ups every day(4 sets of 30) feeling good. no pain at all now except new little niggles here and there that get ironed out easy enough with a massage.

sam1222 · 09-13-2009, 07:09 PM

Fancied something different yesterday, so did some farmers walks round the garden with dumbells (40kg each), push-press with 65kg for 5 sets of 5, 40kg dumbell press (this was a killer) then carried it up and down a flight of stairs 10 times. finished with 120 chins/pull-ups before slaughtering the punchbag. didnt time it but felt like about 20 mins.

Rest day today (sunday)

RDJ · 09-14-2009, 07:01 AM

Just out of curiosity, what's your height/weight. If memory serves me well you're a big man, right?

sam1222 · 09-14-2009, 10:39 AM

Quote:

Originally Posted by RDJ

Just out of curiosity, what's your height/weight. If memory serves me well you're a big man, right?

I'm 6'2 and around 14st 8lbs at the moment mate. ive been bigger, but with no work at the moment and the training ive been doing in the last month or so to get my heart/lungs back in shape, ive trimmed down a bit.

When i'm lifting weights regular and working (construction) i usually go up to around 15 an a half to 16st.

I consider the weight i'm at right now to be my fighting weight though. fast and strong. (it used to be around the super-middle limit, but age is a bastard eh?

)

sam1222 · 09-14-2009, 07:22 PM

Rested today and yesterday, due to being ill with stomach flu mostly, but also to let my body recover a little as ive been training virtually every day for the last month.

But i intend to beast myself mercilessly tomorrow!

weights in the morning and cardio in the afternoon, probably circuit training followed by a run.

RDJ · 09-14-2009, 07:31 PM

Quote:

Originally Posted by sam1222

Rested today and yesterday, due to being ill with stomach flu mostly, but also to let my body recover a little as ive been training virtually every day for the last month.

Eat raw garlic, bacterias can't stand it. And unlike antibiotics there isn't shit they can do about it by mutating.

[Only registered and activated users can see links. ]

sam1222 · 09-15-2009, 06:25 AM

Quote:

Originally Posted by RDJ

Eat raw garlic, bacterias can't stand it. And unlike antibiotics there isn't shit they can do about it by mutating.

[Only registered and activated users can see links. ]

Cheers mate

Its already been suggested and done

I hate the taste but it does seem to work, a friend of mine swears by it.

sam1222 · 09-15-2009, 05:02 PM

Today (tues 15th)

Morning.
Bench: up to 85kg
Close-grip bench: 5 x 10 @ 70kg
Incline dumbell press: 5 x 10 from 10kg upto 40kg
Barbell rows: 5 x 10 @ 70kg
Barbell curls: from 10kg to 40kg (sets of 10) then 5 x 5 @ 40kg
60 chin-ups

Afternoon.
Circuit training: burpees, pull-ups, press-ups, squats, sit-ups, hanging-leg raises, skipping, tuck jumps, 30 seconds each.

3 Mile run. was slow today, 20 mins. must be the stomach flu!

08-26-2009, 07:52 AM	#1
sam1222 Fuck You. ESB Addict Join Date: Mar 2009 Location: england Posts: 1,572 vCash: 1000	Sam's Training Log Started training again on sunday, Its been about 4 weeks since i injured myself but its feeling a lot looser, so thought i'd see how i got on. Sunday, did a 3 mile run and felt fresh. no pain, and did it in around 25 mins. i usually run 3 miles in 18 mins so not happy but happy if that makes sense finished with a 3 sets of 10 pull-ups in the park at the end of the run. On monday i just did a light shake out, 3 x 3s on the bag, 6 x 3s skipping, then burpee's, squats, squat-thrusts, tuck jumps etc to finish. did 30 seconds of each. Again, no pain. Yesterday i did a weights workout. 20 reps with 15kg bar, followed by: military press: (DBs and barbell) 10 sets of 10 with 25kg Then, 10 reps at 30kg, 10 at 40, 10 at 45 and finished with 4 sets of 15 reps with 30kg. Barbell curls: 10 sets of 10 with 25kg. concentrate curls:10 x 10 with 15kg DBs, followed by 10 x 10s of incline DB curls with the same weight. finished with 3 sets of 10 chin-ups (slow) and circuit training, press-ups, sit-ups, burpees etc (30 secs each) Feeling good, no pain. should be back to normal in no time
Top

08-26-2009, 10:58 AM	#2
RDJ Gent And Scholar East Side VIP Join Date: Sep 2005 Location: I'm not your buddy, pal. Posts: 32,578 vCash: 202	Re: Injury/Training update Moved to the log section. Cheers on getting back to business mate
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08-26-2009, 04:21 PM	#4
RDJ Gent And Scholar East Side VIP Join Date: Sep 2005 Location: I'm not your buddy, pal. Posts: 32,578 vCash: 202	Re: Injury/Training update I'm back in business after injury myself as well. Sparred about 60 rounds last week, I intend to do about 40 this week.
Top

08-27-2009, 07:10 PM	#6
sam1222 Fuck You. ESB Addict Join Date: Mar 2009 Location: england Posts: 1,572 vCash: 1000	Re: Injury/Training update 3mile run yesterday, followed by 45 mins of circuit training, then did my usual boxing training in the afternoon. Today ive lifted weights again. Bench: 20 reps with 15kg bar, then 10 sets of 10 @30kg, followed by, 10 reps @ 40kg, 10 @ 50kg, 10 @ 60kg, 10 @ 70kg, 10 @ 75kg, and 5 @ 80kg and 85kg. to finish i did 4 sets of 15 @ 30kg. Barbell Rows: 4 sets of 15 @ 60kg DB Rows: 4 sets of 15 with 25kg dumbells. Concentrate curls: 10 sets of 10 (each arm) with 15kg dumbells. finished with 3 sets of 10 wide-grip chin-ups, did them slow but was pretty fucked at this point. finished with a 2 mile walk home with my dog
Top

08-30-2009, 04:21 PM	#7
sam1222 Fuck You. ESB Addict Join Date: Mar 2009 Location: england Posts: 1,572 vCash: 1000	Re: Injury/Training update Weights again yesterday and today, getting hooked! yesterday i repeated tuesdays work out (military press etc) finished with pull-ups, dips, skipping, 20 mins pad work, 20 mins on heavy bag. Toaday, did squats, 3 sets of 10 box squats (20kg) to warm up then worked up to 60kg front squats (10 reps each) finishing with 4 sets of 15 @ 30kg. Pull-overs. 20 reps @ 20kg chin-ups. 5 1,2,3,4,4,3,2,1, 5. (2 circuits, done slow) dips. same as chin-ups. press-ups. same. incline sit ups. 4 sets of 25. Deadlifts. 20 reps @ 55kg then from 55kg to 135kg (5 reps) 1 lift @ 145kg. finished with 3 rounds of skipping, 3 on the bag, and 2 rounds on the pads. Circuit training and running tomorrow.
Top

09-09-2009, 07:20 PM	#8
sam1222 Fuck You. ESB Addict Join Date: Mar 2009 Location: england Posts: 1,572 vCash: 1000	Re: Injury/Training update Been busy but still training. making good gains on the weights, squat 75kg, bench 85-90kg, deadlift 140kg, OH 65-70kg. doing a lot of hill sprints and got my times back running, 3 miles in around 18 mins and 5 miles in around 40 mins. circuit training on non weights days and i'm doing 120 pull ups/chin ups every day(4 sets of 30) feeling good. no pain at all now except new little niggles here and there that get ironed out easy enough with a massage.
Top

09-13-2009, 07:09 PM	#9
sam1222 Fuck You. ESB Addict Join Date: Mar 2009 Location: england Posts: 1,572 vCash: 1000	Re: Injury/Training update Fancied something different yesterday, so did some farmers walks round the garden with dumbells (40kg each), push-press with 65kg for 5 sets of 5, 40kg dumbell press (this was a killer) then carried it up and down a flight of stairs 10 times. finished with 120 chins/pull-ups before slaughtering the punchbag. didnt time it but felt like about 20 mins. Rest day today (sunday)
Top

09-14-2009, 07:01 AM	#10
RDJ Gent And Scholar East Side VIP Join Date: Sep 2005 Location: I'm not your buddy, pal. Posts: 32,578 vCash: 202	Re: Injury/Training update Just out of curiosity, what's your height/weight. If memory serves me well you're a big man, right?
Top

09-14-2009, 07:22 PM	#12
sam1222 Fuck You. ESB Addict Join Date: Mar 2009 Location: england Posts: 1,572 vCash: 1000	Re: Injury/Training update Rested today and yesterday, due to being ill with stomach flu mostly, but also to let my body recover a little as ive been training virtually every day for the last month. But i intend to beast myself mercilessly tomorrow! weights in the morning and cardio in the afternoon, probably circuit training followed by a run.
Top

09-15-2009, 05:02 PM	#15
sam1222 Fuck You. ESB Addict Join Date: Mar 2009 Location: england Posts: 1,572 vCash: 1000	Re: Injury/Training update Today (tues 15th) Morning. Bench: up to 85kg Close-grip bench: 5 x 10 @ 70kg Incline dumbell press: 5 x 10 from 10kg upto 40kg Barbell rows: 5 x 10 @ 70kg Barbell curls: from 10kg to 40kg (sets of 10) then 5 x 5 @ 40kg 60 chin-ups Afternoon. Circuit training: burpees, pull-ups, press-ups, squats, sit-ups, hanging-leg raises, skipping, tuck jumps, 30 seconds each. 3 Mile run. was slow today, 20 mins. must be the stomach flu!
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