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
    29 january

    4x3 pads

    5x12 pullup
    5x12 dip

    "The Real Dirty Dozen"
    12 pressup
    12 dorsal raise
    12 burpee
    12 heart pressup
    12 sit up twist
    12 ground star jump
    12 clap pressup
    12 v-sit up
    12 tuck jumps
    12 dolphin dips
    12 double crunch sit up
    12 burpee tuck jumps
    x12
    it took 30mins 27 seconds

    back
    lat pull down 60kg
    3x12

    row 70 kg
    3x10

    10 min core
     
  2. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    30 january

    3 minute each

    bar hop
    4xbag
    20 10kg curls & 20 10kg tricep pull down
    10 40kg lg ext & 10 squat jump 4 height
    10 40kg bench & 10 power over
    shuttle sprints
    abs variations
    skip
    calisthenics
     
  3. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    31 january

    3 minute each
    skip
    2 lateral jumps with a pressup each side
    calisthenics
    burpee pullup (45)
    x5 bag
    bar hops (219)
    shuttle sprints
    jog 10m bunny hop 10m

    lateral pulldown 55kg
    3x12

    bench 50kg
    3x12

    squat
    20 60kg
    1 80kg
    1 90kg
    1 100 kg
    1 110 kg
    1 120kg

    core 10min
     
  4. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    internets been down so havent posted
     
  5. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    7 february

    took some drink me mate gave me n flew through the workout

    3 minute each

    10 20kg swing & 10 20kg rollover
    15kg renagades
    60kg squat & tuck jumps onto a bench 10 each
    jog 10m bunny hop 10m sprint 10m
    abs & lower back
    2 lateral jumps with a pressup each side
    calisthenics
    48 burpee pullup ( thru up a bit after)
    4xbags
     
  6. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    8 february

    5x3 spar

    3 minute of each
    4xbag
    40kg leg ext 10 & 20kg union jack 10
    60kg squat & tuck jumps
    bunny hops
    abs n back
    16kg turkish get ups
    calisthenics
    burpees
    jump bar
     
  7. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    9 february

    3 min each

    burpees
    calisthenics
    jump bar
    x4 bag
    x2 pads
    15kg curl 20 & 15 kg tricep pull down
    leg ext 30kg & 20 kg lunge
    20 kg chest throw & 10 dips & 10 pressup
    burpees
    abs
     
  8. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    10 february

    6x3 sparring

    20 min
    5 pullup
    10 medi slam
    15 burpee
    got through it 19 times n pretty proud of myself, was very hard

    20 kg snatch
    left arm
    3x8
    right arm
    3x8

    10 min core
     
  9. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    11 february

    Squats
    130kg x6rep
    90kg 4x12

    leg ext
    55kg 4x12

    glute ham raise
    20
     
  10. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    12 february

    8x3 spar 30 sec rest

    4x3:30 min bag 30 sec rest

    bench 40kg
    4x12

    2x20 dip
    2x15 chin up

    10 min core
     
  11. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    13 february

    morning
    3 minute each
    4xbag
    pads
    20kg curl & forearm winder
    30 kg single arm row 5 per arm & tricep pull down 20kg
    40kg high pull & resistance band lateral raise
    shuttle sprints
    arm punch 15kg& single arm clean and press 16kg
    25kg bag squat jump & burpee
    calisthenics
    5 chin up & 5 dip

    midday
    20 minute
    pylo pressup 10
    burpee 10
    power over 10
    burpee 10
    dip 5
    pullup 5
     
  12. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    14 february

    3 minute

    x4 bag
    20kg swing
    20kg union jack
    40kg highpulls & band lateral raise
    sprint 10m bunny hop 10m
    16kg turkish get ups
    calisthenics
    mountain climbers
    bar hops
     
  13. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    15 february

    6x3 spar

    3minute

    4xbags
    25kg squat jump & 45kg leg ext
    35kg single arm row 5 per arm
    band lateral raise & 20kg military press
    bunny hops
    20kg swings
    20kg curls & winders
    calisthenics
    15kg renegades

    10 min core
     
  14. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
  15. joekirkbycobra

    joekirkbycobra King Of The Ring Full Member

    3,966
    1
    Jan 4, 2008
    17 february

    4x3 spar

    20 minute
    10 pylo pressup
    10 burpee
    10 power over
    10 burpee

    squats
    90kg 12 rep
    100kg 10
    110kg 8
    120kg 6
    130kg 4
    140kg 1 (and a half lol)

    10 min core