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Old 08-26-2009, 07:52 AM   #1
sam1222
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Default 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
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Old 08-26-2009, 10:58 AM   #2
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Default Re: Injury/Training update

Moved to the log section.

Cheers on getting back to business mate
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Old 08-26-2009, 02:49 PM   #3
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Default Re: Injury/Training update

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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
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Old 08-26-2009, 04:21 PM   #4
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Default 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.
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Old 08-26-2009, 05:17 PM   #5
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Default Re: Injury/Training update

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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
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Old 08-27-2009, 07:10 PM   #6
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Default 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 ****ed at this point. finished with a 2 mile walk home with my dog
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Old 08-30-2009, 04:21 PM   #7
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Default 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.
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Old 09-09-2009, 07:20 PM   #8
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Default 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.
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Old 09-13-2009, 07:09 PM   #9
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Default 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)
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Old 09-14-2009, 07:01 AM   #10
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Default Re: Injury/Training update

Just out of curiosity, what's your height/weight. If memory serves me well you're a big man, right?
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Old 09-14-2009, 10:39 AM   #11
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Default Re: Injury/Training update

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Originally Posted by RDJ View Post
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? )
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Old 09-14-2009, 07:22 PM   #12
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Default 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.
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Old 09-14-2009, 07:31 PM   #13
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Originally Posted by sam1222 View Post
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.

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Old 09-15-2009, 06:25 AM   #14
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Default Re: Injury/Training update

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

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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.
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Old 09-15-2009, 05:02 PM   #15
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Default 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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