Training Log

4 day split:

• Upper
• Lower
• Upper
• Lower
• Rest
• Rest

Can deadlift 155 now!

10/28-10/31

10/28/11

• Tricking: B-kicks (& Meia-lua to B-kick), hook/round/side kicks, pop 360s, tornado, fail of 540s, cartwheels

10/29/11

• DB - jog (ankle keeps acting up), lunges, squats, high knees, pushups, leg lifts, burpees
• starts, rates, intervals

10/30/11

• DB - jog (ankle keeps acting up), 25 pushups, 40 leg lifts, 25 pushups, 30 situps, 15 pushups
• starts, intervals, finishes, sprints

The finisher:

• squats (65, 75, 95)
• deadlifts (45, 65, 65)
• lap of lunges
• 2min “start” pieces erg x2
• box jumps 3x10
• squat pyramid

10/31/11

Morning Recovery swim

DB assessment:

2x8 of

Bench: 65, 80

Squats: 95, 115

Deadlift: 65, 85

23 pushups in one minute

24 situps in one minute

10/27/11

No 12k….but, instead:

Warmup:

5 minutes ~ 1000m (2:20-2:30 pace)

3 intervals of:

4 minutes of steady pace (2:20-2:30)

1 minute all out (1:50-2:05)

Total: ~4000m

Ab set- 100 reps, various types

I feel weak

Monday: Biceps/Shoulders

Today: Cardio

12k erg. Lets go.

10/17/11

Monday: DB Workout & Training

Feeling: Right knee probably hurts from being too forceful while doing hung gar form yesterday. Tired, but with wavering determination.  Super small bruises here and there from falling down and getting back up for fight choreo -_-

Fight choreo here:

http://www.facebook.com/photo.php?v=2482859111402

I am doing the guy in the white tanktop’s part.

WORKOUT:

• Deadlifts (45lb 1x10, 65lb 1x10, 85lb 1x10, 90lb 1x10)
• Squats (45lb 1x10, 65lb 1x10, 95lb 1x10, 105lb 1x10)
• Lat Pulldowns (3 marker 3x10, 4 marker 1x10)
• Seated Rows (3 marker 1x10, 4 marker 2x10, 5 marker 1x10)
• Dumbell Shrugs (15lbs 2x10, 20lbs 2x10)
• Dumbell Standing Rows (15lbs 2x10, 20lbs 2x10)

**ehhh need to look back on my paper haha.

Post-workout:

• 5 minute stationary cycling bike, okay-ish resistance
• 10x10 situp variations

Later today:

• Train hung gar form
• Train fight choreo

Hung Gar Form (give or take):

LETS TRY

Sunday: DB (if possible) | The finisher (depsite what goes that day, KILL LEGS: weights + plyo + erg)

Monday: Forms, kicks, Circuit (arm and plyo intensive), Step 24

Tuesday: AM HIIT + low intensity cardio,  PM Gymnastics

Wednesday: Tricks (if legs are healed) + Cardio + Circuit (core and plyo intensive)

Thursday: AM biking (if wake up)

Friday: AM HIIT + low intensity cardio, Capoeira (double?)

Saturday: DB (if possible) / Circuit (full body + plyo) + HIIT /practice capoeira

9/28/11

Cama workshops

Feeling: Good. Knee I feel a bit but its not pain still healing I guess.  Ankle is sore-ish.

• 540s (finally landing them correctly, some solid landings here and there.  needs more ferocity and with that get more height)
• aerials (still no cigar, but just need to keep practicing)
• double legs (very fun) 

overall must jump higher.

Feels good.

9/27/11

Difficulty: Varying due to inability to

Feeling: A bit sore

• stretch
• Practice forms
• Capoeira exercises (back bends, hand stands)

9/26/11

Diffculty: 3.5/5 (burns a lot during split jumps)

Feeling: Good. Not to full efficiency, since lots of kicks and such during the weekend, but I feel solid.

Workout:

• Stretch
• Ankle & Hip Stretching with Resistance Band (actually got me working)
• Seated bike 10 minutes
• 3 rounds of: 15 burpees with pushups, 10 split jumps each side, 15 swiss ball knee-ins, 10 box jumps
• 500 erg 2:19 (i think) with avg 23 strokes per minute (i’m trying to keep it slower for efficiency)
• no jump squats since…my legs were pretty tired.

Legs are sore when I walk. Not too sore, but it’s there.