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

[Boka]

Good stuff GIM, all the best on the exam!

And don't forget summer is coming, which means more free time to lift heavy weights.

[Boka]

Okay so let have it with yesterdays workout.

DATE: June 13th 2007

<font color="red">HIIT CARDIO</font> - 11:00AM

TREADMILL
DURATION: 25min
DISTANCE: 2.48miles
LEVELS: 2min @ 4,5,6,7,8 X 2 &amp; 1min @ 4,5,6,7,8
EXTRA: No weight vest used today legs were still sore from the day before.

<font color="green">BACK &amp; BICEPS</font> - 3:15PM

COMMANDO CHIN-UPS
6/bw X 6

BB ROWS
5/95
5/115
5/135
5/135
5/155

DB BENCH ROWS
10/30
10/40
10/50
8/60

DB PULLOVERS
8/55
8/65
8/70
8/75

KB RENEGADE ROWS
8/36 X 3

WIDE GRIP PULLDOWNS
10/75 dp 10/60
10/90 dp 10/75
10/105 dp 10/90

PREACHER CURLS
10/40
10/60
8/80
7/90

DB REGULAR CURLS ss DB HAMMER CURLS
10/15 ss 10/15
10/20 ss 8/20
8/25 ss 6/25

BB REVERSE CURLS
10/30
20/40
8/50

<font color="orange">PLYOMETRICS</font> - 6:00PM

POGO
10/bw X 3

SQUAT JUMPS
6/bw X 2

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

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

NOTES ON THE DAY:

Cardio - I was not feeling up for a session with the vest, so I am disappointed in that regard. [img]/forum/images/graemlins/frown.gif[/img]

Weights - The Back work went well, but the bicep part so SOO BORING! Now I remember I haven't had an "arm day" in ages, there is not practical purpose to them.

Plyometrics - I am furious as my session was cut short due to work. I was not able to complete everything i had set out to do.

[Boka]

Okay so today was a sub par day in training. Not everything that was set out was accomplished. [img]/forum/images/graemlins/frown.gif[/img]

DATE: June 14th 2007

<font color="pink">HEART RATE CARDIO</font> - 8:45AM

TREADCLIMBER
DURATION: 30min
DISTANCE: 1.69miles
LEVEL: 3.5mph, max treadles
EXTRA: 20lb Weight Vest

<font color="blue">KETTLEBELL &amp; INDIAN CLUBS</font>

ONE KB TWO HANDED SWING
15/36 X 4 - 30sec brakes

30SEC BRAKE

TWO KB ALTERNATING CLEANS
12/36 X 4 - 30sec brakes

30SEC BRAKE

ONE ARM MILLS
15/15 X 4 - No brakes

1MIN BRAKE

ONE ARM KB HIGH PULLS
15/36 X 3 - 30sec brakes

CRUCIFIX CASTS
8/15 - full choke
8/15 - 3/4 choke
8/15 - 3/4 choke
- 30sec brake

45SEC BRAKE

HAMMER SWINGS
15/15 X 4 - No brake

NOTES ON THE DAY:

The two sessions that occurred today went well. The issue is the fact that I had to miss footy practice again today due to work.

The other thing is that I am gonna have to rethink my usual weight training session to be more 'user friendly' and challenging. Well as it is week one there is a lot of room for improvement for the weeks to come. [img]/forum/images/graemlins/smile.gif[/img]

[Boka]

Well Friday, Saturday and Sunday were a wash. I managed to injure both my left knee and right ankle during the game on Saturday so I've had some issues with them the past couple of days.

Luckily this is a bi-week so I'll get enough time to rest up from my injuries and be ready for the Canada Day Long Weekend game in Ottawa.

Well here is yesterdays workouts.

DATE: July 18th 2007

<font color="red">HIIT CARDIO</font> - 9:45AM

TREADMILL
DURATION: 20min
DISTANCE: 2.03miles
LEVEL: 2min @ 4,5,6,7,8mph X 2
EXTRA: 20lb Weight Vest used

I was not able to complete a longer HIIT session as my knee and ankle are still tender.

<font color="blue">DAY 1</font> - 3:10PM

BENCH PRESS
5/135
5/155
5/185
5/205
5/225

POWER CLEANS
4/115
4/135
4/155
4/155

T-BAR ROWS
5/90
5/135
5/160
5/160
5/180

COMMANDO CHIN UPS
6/bw X 4

INCLINE BENCH PRESS
5/95
5/115
5/135
5/155
5/185

DIPS
6/bw X 3

ROPE PUSHDOWNS
10/80
10/85
10/90
8/95

Overall it was a okay session. It felt good to do some Power Cleans again, it been so long sense I've done them last.

Hopefully this momentum can be carried over for weeks to come.

[Growth In Motion]

[ QUOTE ]
Well Friday, Saturday and Sunday were a wash. I managed to injure both my left knee and right ankle during the game on Saturday so I've had some issues with them the past couple of days

[/ QUOTE ]

Ouch that doesnt sound good. Recover quickly bro

[CatchAFire]

Looking good mate..
I really didn't think Auusie Rules was that big in Canada?
How did you get involved in it?

Where I live in Australia though, Rugby League is definately a more popular game..

keep it up mate [img]/forum/images/graemlins/smile.gif[/img]

[Boka]

[ QUOTE ]
Ouch that doesnt sound good. Recover quickly bro

[/ QUOTE ]

Thanks GIM I am on my way to a full recovery. [img]/forum/images/graemlins/smile.gif[/img]

[ QUOTE ]
Looking good mate..
I really didn't think Aussie Rules was that big in Canada?
How did you get involved in it?

Where I live in Australia though, Rugby League is definately a more popular game..

keep it up mate [img]/forum/images/graemlins/smile.gif[/img]

[/ QUOTE ]

Hows is it going Catch a Fire?

Here in Ontario we got the largest and highest level Aussie Rules league outside of Australia. I got involved in the by chance, I stumbled on the league site and decided to contact a team and give it a go. I haven't retreated it sense, well minus the injuries. [img]/forum/images/graemlins/wink.gif[/img]

And mate I must say it is a fantastic game, but only the Aussies would have invented those funky hand balling rules. Punching the ball is something I've never heard of until I joined an Aussie Rules team.

And I am going to say that you are either from New South Wales or Queensland? I am wrong?

[Boka]

Hi ya boys and girls!

So this week I am feeling a lot better, I had an appointment with my AT this weekend and had some adjustments done. So far I am a walking disaster! My right ankle, left knee and lower back are all suffering injuries. But things are getting better, I had my hips re-adjusted as well as shoulders as they have been out of wack.

Any who here is the plan for this week in a FUN and EASY to understand CHART! [img]/forum/images/graemlins/laugh.gif[/img]

[Boka]

Okay todays workout was brutal! It included kettlebells, clubs, barbells and dumbbells and but was it something else.

DATE: June 25th 2007

<font color="blue">Weight Training</font>

BENCH PRESS ss PUSH-UP
5/135 ss 15/bw
5/155 ss 15/bw
5/185 ss 15/bw
5/205 ss 15/bw
4/205 ss 15/bw
--&gt; 45sec Brakes between sets

DB WOBBLE PRESS
10/40
10/50
8/60
8/70
--&gt; 30sec Brakes between sets

KB TWISTING FLOOR PRESS ss PLYO CLAP PUSH-UPs
8/36 ss 6/bw
8/36 ss 6/bw
8/36 ss 5/bw
6/36 ss 4/bw
--&gt; 45sec Brakes between sets

INCLINE DB PRESS ss INCLINE DB FLY'S
8/40 ss 10/10
8/50 ss 10/15
6/60 ss 10/20
5/70 ss 10/20
--&gt; 30sec Brakes between sets

FRENCH PRESS ss 1HAND CLUB MILLS
10/40 ss L/R 10/15
10/50 ss L/R 10/15
10/60 ss L/R 10/15
8/70 ss L/R 10/15
6/70 ss L/R 8/15
--&gt; No brakes between sets

ROPE PUSHDOWNS ss KB 2HAND SWINGS
10/60 ss 12/36
10/65 ss 12/36
10/70 ss 12/36
8/75 ss 12/36
--&gt; No brakes between sets

EAGLE LOOP CHIN-UPS ss INCLINE DIAMOND PUSH-UPS
6/bw ss 10/bw
6/bw ss 10/bw
6/bw ss 10/bw
5/bw ss 10/bw
4/bw ss 8/bw
--&gt; 45sec Brakes between sets

I felt a feeling I haven't felt in a long time after this workout. This was intense, it was brutal and a energy trainer, the best I can say is that I felt VIOLATED after this workout.

<font color="red">CARDIO - HIIT</font>

TREADMILL
DURATION: 20min
DISTANCE: 2.08miles
LEVEL: 2min @ 4,5,6,7,8mph X 2
EXTRA: Bodyweight only

The cardio was short I don't want to stress my knee too much.

All in all an okay day for training.

[Growth In Motion]

Nice lifting bro. That is intensity at its best right there. I gotta get me some of those eagle loops...