Boka's Old School Journal - The return to Grace.

[Boka]

Hey boys and girls. I am back!

Well it's been ages sense I've had a good training session, my lower bakc is still not 100% so Deadlifts and Squats are out in the forseeable future. But that is okay there is more fun to be had.

Here are a couple of updates on whats been up with me in the past 5-6mounths that I've been away from the forum.

The Good:
- I have been promoted to Head Trainer at my Gym! YAY ME! [img]/forum/images/graemlins/grin.gif[/img]
- I've achieved my AKC Kettlebell instructor certification.
- Finished 3rd year of University
- Joined a Australian Rules Football team and plan on trying on for the Canadian National team in 2008.

The Bad
- Lower back is still not 100%. I've re agrevated it severeal times with dumb things that I've done.
- Been too buzy to workout properly
- No squating and deadlifting the next while

The Ugly:
- I have not had a solid training session in over 6 MONTHS!
- Lost a lot of strenght, close to 100lb on my bench press alone!
- A loss of about 10-12lb of muscle in 6 month period.

Well boys and girls lets begin this journal!!!

[Boka]

Here is yesturday workouts. It was a 3 a day monday for me so here is what went down.

DATE: June 11th 2007

Session 1 - 8:00AM

<font color="red">HIIT CARDIO</font>
TREADMILL
DURATION: 25min
DISTANCE: 2.16miles
LEVEL: Alt speeds from 3.5, 5, 6, 7 every two minutes
EXTRA: 20lb Weight Vest Worn during the run.

Session - 1:00PM

<font color="blue">CHEST &amp; TRICEPS</font>

BENCH PRESS
6/95
6/115
6/135
6/155
6/185
6/205

WOBBLE PRESS
10/50
10/60
8/70
8/75

INCLINE DB PRESS ss INCLIBE DB FLY'S
8/50 ss 10/20
8/60 ss 10/20
6/70 ss 10/20
6/75 ss 10/20

DECLINE BENCH PRESS
5/135
5/155
5/185
5/205
4/205

FRENCH PRESS
10/40
10/60
10/70
8/80

DIPS
6/bw X 5

ROPE PUSHDOWNS
10/60 drop 10/50
10/70 drop 10/60
8/75 drop 8/65

Session 3: - 7:30PM

<font color="orange">PLYOMERICS</font>

POGO
10/bw X 3

SQUAT JUMPS
6/bw X 2

MB OVER / UNDERS &amp; TWISTS
3/12 X 3

ROCKET JUMPS ss STAIR JUMPS
6/bw ss 6/bw X 2

PRANCING
6/bw X 2

GALLOPING
10/bw X 3

FAST SKIPPING
10/bw X 3

ANKLE FLIPS
6/bw X 2

Well it was very good to get back into the gym after such a long time. I am suprised that my performance hasn't suffer even more then it did during my time off.

[Boka]

Okay here are today's workouts.

DATE: June 12th 2007

Session 1:

<font color="pink">HEARTH RATE CARDIO</font> - 11:00AM

TREADCLIMBER
DURATION: 30 min
DISTANCE: 1.68 miles
LEVEL: 3.5mph, Max Treads
EXTRA: 20lb Weight Vest worn

<font color="blue">KETTLEBELLS &amp; INDIAN CLUBS</font> - 2:45PM

TWO HANDED KB SWINGS
15/36 X 4
30sec Brakes between sets

45 SEC BRAKE

DOUBLE KB CLEANS
12/36 X 3
30sec Brakes between sets

45 SEC BRAKE

DOUBLE CLUB SWIPES
10/15 X 3
30sec Brakes between sets

45 SEC BRAKE

SINGLE KB SNATCH
10/36 X 3
30sec Brakes between sets

1 MIN BRAKE

ONE ARM CLUB MILLS
15/15 X 4
No Brakes between sets

1 MIN BRAKE

DOUBLE CLUB ARM CASTS
10/15 X 3
30sec Brakes between sets

45 SEC BRAKE

ALTERNATING ARM KB SWINGS
20/36 X 3
30sec Brakes between sets

45 SEC BRAKE

SINGLE CLUB HAMMER SWINGS
10/15 X 3
No Brakes between sets

<font color="#666666">STRETCHING</font> - 4:30PM

TARGET: Lower back, glutes, hips, hamstrings
DURATION: 15min

Overall it was a good day, the cardio went well, I got my hart rate up to 135-40BPM for a good portion of the time. As well as the 35min KB and IC workout was a killer.

Unfortunately due to a power outage at work I was not able to attend footy practice today. [img]/forum/images/graemlins/frown.gif[/img]

[Growth In Motion]

Hey man its been a while. Nice to see you back into it. Aussie Rules team eh? You'll have to post some vids of you in action. That plyo work will help you keep ahead of the pack. What position do you play?

[Boka]

Hey GIM yes it has been a VERY long time. What have you been up to?

I am hoping the the Pylo work will increase my overall performance. As of now I am currently playing Back Pocket. But I have also substituted in at Half Back in the Flank as well as in Half Forward in the Flank as well.

I will try and get some videos out whenever I can.

[Vamoose]

Congrats Boka on your accomplishments. Good luck in restoring you back health and your strength.

[Boka]

Thank you Vamoose, good to see you are still around.

I personally am really happy to have finally gotten my AKC certification, it was a fun experience and has put me into contact with a lot of interesting people.

[Vamoose]

Good to hear you're happy with your AKC certification. I've only heard positive comments about all kettlebell certifications. I've been wanting to get RKC certified for awhile, but I need to get into some consistent kettlebell training for awhile first. I'm hoping, even though they cannot pay me, the hockey team will cover, or help cover, the cost of certification after a year of service so that I can better coach the athletes.

[Boka]

Hey Vamoose, you're in Michigan, well on the separated what-u-ma-call-it part of the state. In my certification class we had one trainee from Michigan from that same area, cannot remember exactly what the city was called.

But check this link out, there is another cert happening here in Toronto at the end of September that you could come out and attend for the weekend.

I suggest take the next few months and bone up on your skills, you will need it. It you want more info let me know.

CERT IN TORONTO

[Growth In Motion]

Usual stuff you know. Lifting, biomechanics stuff. Ive been workn hard on it lately. Actually my PE exam is tomorrow and i dont even need to study lol Im always correcting the teacher lol My lifting has been goin alright. Lately i hit a new deadlift pr twice so thats alright. Ive generally been focusing on school so i havent been able to go crazy with the weights. Ive been lifting for strength and some size and seeing where it takes me.