40-DAY REDUX

[hardcore iv]

Dude, you need to up your dosage of ZMA, DHA and HTFU!

[^toby^]

For sure, bro.

25/01/2011 Tuesday

Barbell Shoulder Press

32.5 KG X5
(5mins break)
28.5 KG X5
(5mins break)
26 KG 3x5, 2x4 (90sec b/w sets)

Barbell Deadlift

92.9 KG X5
(5mins break)
83.9 KG X5
(5mins break)
76.4 KG 3x5, 1x2 (90sec b/w sets)

[^toby^]

28/01/2011 Friday

Barbell Shoulder Press

32.5 KG X5
(5mins break)

28.5 KG X5
(5mins break)

26 KG 6x5(90sec b/w sets)

Barbell Deadlift

95.4 KG X5
(5mins break)

85.4 KG X5
(5mins break)

76.4 KG 2x5 1x4 (90sec b/w sets)


31/01/2011 Monday

Barbell Shoulder Press

33.5 KG X5
(5mins break)

30 KG X5
(5mins break)

27.5 KG 5x5, 1x3 (90sec b/w sets)

Barbell Deadlift

95.4 KG X5
(5mins break)

85.4 KG X5
(5mins break)

76.4 KG 5x5 (90sec b/w sets)

[Talyn]

Hey Toby, good to see consistent training, are you finding that program is helping with your recovery?

[KaliBaby]

*clearing throat* eeehhhhhhmmmmm I did 3 sets of 10 push ups in a row tonight.

where are you at?!?

[^toby^]

Hey Toby, good to see consistent training, are you finding that program is helping with your recovery?

Yes and no! It helps me to rebuild my strength but I'm too lazy to roll out my yoga mat and do my neck thing..

*clearing throat* eeehhhhhhmmmmm I did 3 sets of 10 push ups in a row tonight.
where are you at?!?

...... will test it out next week

01/02/2011 Tuesday

My 1st Ving Tsun (Wing Chun) class!
I really want to go back to do Hung Gar but it is too far and too taxing on muscle/strengh. My wife always wants to do it so... it is kinda like my kung fu life and couple bonding rolled in one.
More than two hours of learning and practicing.

03/02/2011 Thursday
(having a bad day)

Barbell Shoulder Press

33.5 KG X5
(5mins break)

30 KG X5
(5mins break)

27.5 KG 3x5, 1x3 (90sec b/w sets)

Barbell Deadlift

97.9 KG X5
(5mins break)

87.9 KG X5
(5mins break)

77.9 KG 2x5, 1x4 (90sec b/w sets)

04/02/2011 Saturday
Ving Tsun Class
2hrs "Hong Kong style training" (do your own shit and teacher will come around to fix your stuff)
Lots of good pointers from the teacher

07/02/2011 Monday

Barbell Shoulder Press

35 KG X4
(5mins break)

31 KG X5
(5mins break)

27.5 KG 4x5 (90sec b/w sets)

Barbell Deadlift

97.9 KG X5
(5mins break)

87.9 KG X5
(5mins break)

77.9 KG 4x5(90sec b/w sets)

After 6, 7 weeks of high volume shit, I decide to give myself a week off and restart my training with more strength oriented approach, cause the weather is not as hot now and I can work out more often.


08/02/2011 tuesday

Ving Tsun class
2hrs+ "Hong Kong style training" again. Confused.

12/02/2011 Saturday

Ving Tsun class
2hrs+ "Hong Kong style training" again
Forms and drills and being the "attacker" in demo.

[^toby^]

Body has been under the weather a bit, so I haven't workout much in the 2nd half of Feb.

However, I has been keeping up 2hrs+ Wing Chun Classes twice a week and learninga Wu Dang/Wu Tang(!) form from a Tai Chi Praying Mantis master at the moment.

01/03/2011 TUE
Wing Chun

02/03/2011 WED
(back to the normal program)
TGU x1
KB Goblet Squat 16KG x12 x9 22reps
KB Swing 16KG x16 x15 x16 x14 61reps

04/03/2011 FRI

TGU x1
KB Goblet Squat 16KG 3x10 30reps
KB Swing 16KG x15 x16 x15 x15 x15 76reps

05/03/2011 SAT
Wu Tang/Wing Chun

08/03/2011 TUE
Wing Chun

09/03/2011 WED
TGU x1
KB Goblet Squat 16KG x10 x11 x12 33reps
KB Swing 16KG x20 x18 x18 x18 x20 94 reps

Okay, so you know how I wanted to improve my push up, right? I have changed the Program Minimum portion of the routine according to [url=http://www.davedraper.com/fusionbb/showtopic.php?tid/26575/]Dan John's Road Warrior Workouts.
[/url] It is basically the same deal but now with push up and loaded carry:

Program Minimum Minimum (From Dan Martin)
Goblet Squats (10-25)
Swings 50-150
Push Ups 25-50 (I know I can't do 25 so I just do 3 sets and build it up)
Some kind of Loaded Carry
Change the reps each and every day, but do the movements. Coming back the next day is more important than any single training day.

I will do it for one more week as often as I can and go on the Press/Deadlift portion of the routine (2weeks/2weeks)

12/03/2011 SUN
KB Goblet Squat 16KG x9 x8 17reps
KB Swing 16KG x20 x20 x18 58reps
Push Up x6 x5 x4 15reps
No loaded Carry this time.

Woke up this morning with a very very sore chest.

[^toby^]

14/03/2011 MON
KB Goblet Squat 16KG x9 x6 15 total reps
KB Swing 16KG x23 x21 x17 61 total reps
Push Up x4 x4 x4 12 total reps
Walking with 16KG KB in one hand 3mins 120m each hand.

15/03/2011 TUE
WING CHUN 2 hours

16/03/2011 WED
KB Goblet Squat 16KG x9 x9 18 total reps
KB Swing 16KG x22 x19 x20 61 total reps
Push Up x5 x4 x4 13 total reps
Walking with 16KG KB in one hand 3mins 140m each hand.

17/03/2011 THU
KB Goblet Squat 16KG x8 x9 17 total reps
KB Swing 16KG x22 x22 x21 65 total reps
Push Up x4 x4 x4 12total reps
Walking with 16KG KB in one hand 4.5mins 180m each hand.

[^toby^]

19/03/2011 SAT

Morning Wu Tang stuff (found a video of the form I'm learning)
Didn't go to Wing Chun class cause my wife wasn't well.

20/03/2011 SUN

KB Goblet Squat 16KG x10 x10 20 total reps
KB Swing 16KG x23 x23 x20 66 total reps
Push Up x7 x6 x6 19 total reps
Walking with 16KG KB in one hand 6mins 0.5KM (changed hand a few time)

22/03/2011 TUE

KB Goblet Squat 16KG x10 x10 20 total reps
KB Swing 16KG x24 x20 x15 59 total reps
Push Up x8 x7 x6 21 total reps
Walking with 16KG KB in one hand 12mins 1KM (changed hand a few time)

Oh, by the way, I'm trying to, sort of,quit beer. Maybe one stubby per special occasion?

[Andrewc]

19/03/2011 SAT

Morning Wu Tang stuff

I think this is relevant.

[^toby^]

I think this is relevant.

Totally!


I was abducted by aliens on 2011/03/23 and released on 2011/03/29. That's why I wasn't training at all.

2011/03/29 TUE
WING CHUN 2 hours

2011/03/30 WED
OFF

2011/03/30 THU
KB Goblet Squat 16KG x10 x8 18 total reps
KB Swing 16KG x20 x18 x16 54 total reps
Push Up x6 x6 x5 17 total reps

2011/04/01 FRI
OFF

2011/04/02 SAT
Morning Wu Tang stuff
Afternoon WING CHUN 2 hours

2011/04/03 SUN
KB Goblet Squat 16KG 9 x8 17 total reps
KB Swing 16KG x24 x20 x17 61 total reps
Push Up x9 x7 x5 21 total reps
Walk with 16KG KB in rack position 3:30mins 110m each hand

2011/04/04 MON
(new format, same drills/set..etc)
Goblet Squat 10
(rest)
Swing x17 & Push Up x7
(rest 45sec)
Swing x17 & Push Up x7
(rest 45sec)
Swing x16 &Push Up x5
(Catching my breath)
Goblet Squat x7

2011/04/04 MON
(new format, same drills/set..etc)
Goblet Squat 10
(rest)
Swing x17 & Push Up x7
(rest 45sec)
Swing x17 & Push Up x7
(rest 45sec)
Swing x16 &Push Up x5
(Catching my breath)
Goblet Squat x7

2011/04/05 TUE
Goblet Squat 8
(rest)
Swing x18 & Push Up x9
(rest 45sec)
Swing x17 & Push Up x7
(rest 45sec)
Swing x20 &Push Up x5
(Catching my breath)
Goblet Squat x7

2011/04/06 WED
Goblet Squat 10
(rest)
Swing x18 & Push Up x9
(rest 45sec)
Swing x17 & Push Up x7
(rest 45sec)
Swing x20 &Push Up x5
(Catching my breath)
Goblet Squat x8

short walk with 16KG KB overhead

2011/04/07 THU
OFF

2011/04/08 FRI
PTTP WK1
Barbell Shoulder Press
31 KG X5
(3mins break)
27.5 KG X5

Barbell Deadlift
92.9 KG X5
(5mins break)
83.9 KG X5

[Rochellita]

What's 'Wu Tang stuff'?

[^toby^]

Wu Tang, yeah... something like that:




2011/04/09 SAT
Morning: WU TANG STUFF

PTTP WK1
Barbell Shoulder Press
32.5 KG X5
(3mins break)
28.5 KG X5

Barbell Deadlift
95.4 KG X5
(5mins break)
85.4 KG X5

[^toby^]

Hardcore IV, my mentor, said I should stop my routine and back to basic, so I did.

2011/04/11 MON

Barbell Shoulder Press
20x5, 25x5, 31 3x5 (3mins break)

Bent Over Row
32.5x5, 36x5, 40 2x5 1x4 (3mins break)

Barbell Deadlift

75.4KG x5 83.9 KG X5, 92.9 KG 3X5 (3mins break and then 5mins break)

[^toby^]

Read this at work today:

Hard work is NOT doing lots of sets, lots of exercises and lots of reps.
Hard work is NOT using the latest computerized miracle machine that comes down the road.
Hard work is NOT doing an enormous amount of work, training for a long time in each
session or training frequently.
Hard work is NOT going for a huge pump, a deep burn or any other similar sensation.
Hard work is NOT standing in front of a mirror and emitting high pitched squeals of pseudointensity
while you handle a light poundage for less than half the number of reps you could do
if you were serious about it.
Hard work is using the heaviest possible weight for the number of reps you set as your target,
and then DOING those reps —every single one of them - in good form.
Let me repeat that. Hard work involves the use of the heaviest possible weight that you can
handle for the number of reps you set as your target … and actually DOING those reps ... and
doing the reps in GOOD FORM.

(Dinosaur Training: Lost Secrets of Strength and Development, Brooks Kubik)

2011/04/12 TUE
WING CHUN

2011/04/13 WED
IRON

Barbell Shoulder Press
21 x5, 27.5 x5, 32.5 1x5 2x4

Bent Over Row
27.5 x5, 33.5 x5, 40 3x5

Barbell Deadlift
62.9 x5 78.9 X5, 95.4 3X5
Last two reps were hard on the grips but I don't feel comfortable doing mixed grips.