cobra's log

Discussion in 'Training Logs' started by joekirkbycobra, Dec 23, 2008.

  1. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    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
     
  2. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    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
     
  3. MrSmall

    MrSmall Member Full Member

    142
    3
    Jan 2, 2006
    That is some solid conditioning in the beginning there mate, that's impressive. How long you been fighting, competing?
     
  4. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    had my first fyt wen i was 15 (only because before then my mum wouldnt allow me 2 :lol:) 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
     
  5. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    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
     
  6. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    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 :D
    all the best
    joe
     
  7. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    im going to take the day off tomorrow and maybe the day after
    if i do do something il edit this post
     
  8. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    27 december

    just came to get a sweat on

    12 round bag

    20 min core excercises
     
  9. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    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
     
  10. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    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
     
  11. aj415

    aj415 Boxing Addict Full Member

    4,610
    4
    Aug 15, 2006
    good stuff my man.
     
  12. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    thank you m8
     
  13. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    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
     
  14. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    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
     
  15. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    all the best 4 the new year hope u have a good night
    i cant be arsed partyin so im goin to sleep