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Old 12-23-2008, 03:49 AM   #1
joekirkbycobra
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Default cobra's log

i decided that i may aswel do one whilst its there
plus it gives me a chance to keep record of what im doing
im also considering having some unlicensed fights after leaving the am's to coach and i did the corner for to lads at a unlicensed show and thought id like to have a go, my amateur record was 5-1 then i dislocated me knee numerous times which kept me out for a year

height 5'8

weight 68.2kg (used to fight at 54 could probably make 62.5)

22 december

3minutes of each

5 standing rollouts/ 10 dorsal raise kept repeating for the 3 minutes

calisthenics- 10 pressup , 10 dorsal raise , 10 burpee's , 10 tricep pressup (heart hand position) , 10 sit up twist, 10 star jump, 10 clap pressups, 10 v sit up , 10 tuck jumps , 10 hindu pressups, 10 crunches, 10 burpee tuck jumps

bar hops (jumping over bar) set a gym record 221 hops in 3 minute

4x bags

pads

10 renegades 15kg/ 10 lat pull down 40 kg

5kg forearm roller up and down twice/20 bicep curls 10 kg

20kg clean and press / 30 kg highpull

10m sprints

when i put / it means i kept swapping over the 3 mins after each set

i then did some core
5 rollout
10side bends each side 25kg
15 crunces holding for 10 secs
20 dorsal raise
30 leg swings
x 6

plank 3x 3 minute
then holding leg raise for 2 minute

then i stretched off

Last edited by joekirkbycobra; 12-23-2008 at 04:19 AM.
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Old 12-23-2008, 11:27 AM   #2
joekirkbycobra
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Default Re: cobra's log

23 december

wearing a 10kg vest

4 x 10 pressup running 50m between each set
4 x 10 dorsal raise running 50m between each set
4 x 10 burpee running 50m between each set
4 x 10 close arm pressup running 50m between each set
4 x 10 sit up twist running 50m between each set
4 x 10 star jumps running 50m between each set
4 x 10 pressup claps running 50m between each set
4 x 10 v - sit up running 50m between each set
4 x 10 tuck jumps running 50m between each set
4 x 10 dolphin dips running 50m between each set
4 x 10 crunches running 50m between each set
4 x 10 burpee tuck jumps running 50m between each set

after that i took the vest of and did a circuit
30 second each station

tricep pull down 15kg
leg extensions 35 kg
lat pull down 40kg
bench 50kg
bunny hops
mountain climbers 2kg
forearm rollers 5kg
rollouts
swings 20 kg
pull up
x 2

later on in the day about 6 hours
sparred 6 rounds 2:30 min rounds with 30 sec rest

Last edited by joekirkbycobra; 12-23-2008 at 05:24 PM.
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Old 12-23-2008, 12:57 PM   #3
MrSmall
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Default Re: cobra's log

Quote:
Originally Posted by joekirkbycobra View Post
23 december

wearing a 10kg vest

4 x 10 pressup running 50m between each set
4 x 10 dorsal raise running 50m between each set
4 x 10 burpee running 50m between each set
4 x 10 close arm pressup running 50m between each set
4 x 10 sit up twist running 50m between each set
4 x 10 star jumps running 50m between each set
4 x 10 pressup claps running 50m between each set
4 x 10 v - sit up running 50m between each set
4 x 10 tuck jumps running 50m between each set
4 x 10 dolphin dips running 50m between each set
4 x 10 crunches running 50m between each set
4 x 10 burpee tuck jumps running 50m between each set

after that i took the vest of and did a circuit
30 second each station

tricep pull down 15kg
leg extensions 35 kg
lat pull down 40kg
bench 50kg
bunny hops
mountain climbers 2kg
forearm rollers 5kg
rollouts
swings 20 kg
pull up
x 2

might be sparring later just been phoned up so il edit and add that if i do
That is some solid conditioning in the beginning there mate, that's impressive. How long you been fighting, competing?
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Old 12-23-2008, 05:22 PM   #4
joekirkbycobra
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Quote:
Originally Posted by MrSmall View Post
That is some solid conditioning in the beginning there mate, that's impressive. How long you been fighting, competing?
had my first fyt wen i was 15 (only because before then my mum wouldnt allow me 2 ) then i dislocated my knee 4 tyms on the bounce which left me out for a year then wen i came back i got beat then suffered with back problems so i quit for a while, then my old coach asked to help him coach and let me train 4 free so i decided id try and push my body as far as possible which im in the process of
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Old 12-24-2008, 12:54 PM   #5
joekirkbycobra
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24 december

6 2:30 minute rounds sparring with 30 second rest between each

im sparring tomorrow too as im doing the corner for a unlicensed fighter n he hasnt had much sparring and hes fightin sunday

i then did
5 pullup
10 medicine ball slams
15 burpees
20 jumpin jacks
13 times in 20 minutes
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Old 12-25-2008, 03:41 AM   #6
joekirkbycobra
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25 december

decided il spar today as my m8s fighting on the 28th and why not do something you enjoy on christmas

8 x 2:30 minute rounds with 30 second rest

and everyone have a very good christmas
all the best
joe
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Old 12-25-2008, 03:42 AM   #7
joekirkbycobra
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Default Re: cobra's log

im going to take the day off tomorrow and maybe the day after
if i do do something il edit this post
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Old 12-27-2008, 04:07 PM   #8
joekirkbycobra
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Default Re: cobra's log

27 december

just came to get a sweat on

12 round bag

20 min core excercises
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Old 12-28-2008, 07:33 PM   #9
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28 december

3 minute of each

4 bag (10 second sprint 10 second rest)
10 lateral pull downs 30kg & 10 cable rows 40kg
10 leg extensions 40kg & 10 squat jumps
10 bench press 40kg & 10 dips
5m & 10 m shuttle sprints
10 swings 20kg & 10 Rollover 20kg
turkish stand ups 12kg
calisthenics - 10 pressup, 10 dorsal raise, 10 burpee,10 close hand pressup,10 sit up twist, 10 star jumps, 10 hindu pressups, 10 v-sit up, 10 tuck jump,10 pressup claps,10 crunches, 10 burpee tuck jumps
90 second rollouts & 90 second hyper extensions
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Old 12-29-2008, 04:29 PM   #10
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4 x 3 minute rounds on bag

2 x 3 minute rounds running on treadmill at full elavation (not sure wat speed but it got the heart to 189bpm)

5 dips
10 press up
15 burpee
10 squats
repeated circuit for 20 minutes (that ****ing destroyed me)

core excercises
100 chinnies
5 standing rollouts
20kg side bends (12 each side)
10 supermans
holding leg raise 1 minute
x 5
plank for as long as possible
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Old 12-30-2008, 03:20 AM   #11
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good stuff my man.
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Old 12-30-2008, 08:11 AM   #12
joekirkbycobra
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Originally Posted by aj415 View Post
good stuff my man.
thank you m8
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Old 12-31-2008, 11:40 AM   #13
joekirkbycobra
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Default Re: cobra's log

30 december

16 minute on bags (20 second sprint , 10 second rest)
16 minute burpees (20 second sprint , 10 second rest)

6 each arm 20kg snatch
x 4

lat pull down
50kg 10reps x 3sets

chin up
15reps x 3 sets

pull up
10 repsx 3 sets

leg extensions
55kg 10repx 3set

glute ham raise
15reps x 3set

core
30 second each
rollouts
v-sit up
leg raise paddles
hyper extensions
20kg side bend (right)
20kg side bend (left)
holding crunch
leg raise off chin up bar
lying leg swings
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Old 12-31-2008, 11:52 AM   #14
joekirkbycobra
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31 december

3 minutes on each 1 minute rest

10 medicine ball slams & 20 straddle jumps
calisthenics (the usual excercises i do during this kind of circuit)
turkish stand up 12kg
4 x bags
10kg bicep curls & 15kg tricep pull down (15 each)
10 dips & 10 15kg renegades
10 40kg bench press & 15 pressup
5m & 10m shuttle sprints
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Old 12-31-2008, 11:55 AM   #15
joekirkbycobra
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all the best 4 the new year hope u have a good night
i cant be arsed partyin so im goin to sleep
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