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

[Boka]

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

[/ QUOTE ]

Thnx GIM.

Check out this site for a good quality pear of eagle loops.

[Growth In Motion]

Thanx bro i'll look into em

[Boka]

[ QUOTE ]
Thanx bro i'll look into em

[/ QUOTE ]

I find these to be of great quality, plus they can handle quite a bit of weight.

Well let me post a few pics from one of my more recent Indian Club sessions.






Just some random images, BTW the clubs weight 15lb each.

[Vamoose]

Boka, looks like you're a busy man these days. Keep up the good work. I see you're using the supersets recently. Feeling any carryover to your strength endurance on the football field?

[Kasaz]

Nice workouts Boka, I'll keep dropping by and rooting you on.

[Boka]

[ QUOTE ]
Boka, looks like you're a busy man these days. Keep up the good work. I see you're using the supersets recently. Feeling any carryover to your strength endurance on the football field?

[/ QUOTE ]

Hey vamoose. I haven't seen any carry over as of yet, I have been suffering from a left knee and right ankle injuries recently which have taken me out of training as you can tell by the lack of posts. I have been super busy but things are winding down and I am getting my @$$ into the gym today. Going to pick up slowly and go from there.

[ QUOTE ]
Nice workouts Boka, I'll keep dropping by and rooting you on.

[/ QUOTE ]

Thank you Kasaz, do stop by and drop a line when you can. If there is anything weird you see here please do not hesitate to ask about it. I do a lot of weird stuff.

BTW I dunno why but you nickname sounds familiar, have you ever posted in one of my old journals back a couple of years ago perhaps?

Boys and Girls todays workouts are going to be posted, I'll make sure of it. [img]/forum/images/graemlins/cool.gif[/img]

[Kasaz]

Yea I had a pretty good journal going about 2 years ago and I think you had one going as well.

[Boka]

[ QUOTE ]
Yea I had a pretty good journal going about 2 years ago and I think you had one going as well.

[/ QUOTE ]

Yes I'd has a journal here back in the day. That must be how I recognize your screen name. In any case glad you stopped by, feel free to drop me a note at any time. [img]/forum/images/graemlins/smile.gif[/img]

[Boka]

So here is a new week and a new start. After a week off due to injury, vacation, travel and guest I am back in the gym. I am taking it easier in the next little while until I fully heal.

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

STATIONARY BIKE
DURATION: 40min
DISTANCE: 8.73miles
LEVEL: 6, Random
RPM: 80-85

<font color="blue">WEIGHT TRAINING</font>

MILITARY PRESS
5/65
5/95
5/115
5/135
4/135
- 45sec brakes

KN ALTERNATING PRESS
8/36
8/36
8/36
8/36
- 30sec brakes

KB SIDE PRESS
R 6/36, L 6/36
R 6/36, L 6/36
R 6/36, L 6/36
R 5/36, L 5/36
- No brakes

Club 1-Arm Mills
R 15/15, L 15/15
R 15/15, L 15/15
R 15/15, L 15/15
R 15/15, L 15/15
R 15/15, L 15/15
- No brakes

FLOOR WHIPPERS
10/135 per side
10/135 per side
10/135 per side
10/135 per side
- 45sec brakes

NINO
10/95 per side
10/115 per side
10/115 per side
8/135 per side
- 30sec brakes

BEHIND THE BACK SHRUGS
10/115
10/135
10/155
10/185
8/185
- 30sec brakes

ALTERNATING SIDE &amp; FRONT RAISES
10/15
10/15
7/20
- 30sec brakes

DB SHRUGS
10/55
10/65
10/75
8/85
- 45sec brakes

This was an okay workout, broke a bit of a sweat. All in all an okay day. [img]/forum/images/graemlins/smile.gif[/img]

[Boka]

Here is yesterday workout.

DATE: July 10th 2007

<font color="blue">CORE WORK</font>

BACK EXTENSIONS
12/bw
12/10
12/25
12/35
10/45
10/45

SUPERMAN HOLD
30sec/bw
30sec/bw
30sec/bw

PIKE LEG RAISES
6/bw
6/bw
6/bw
5/bw

CABLE WOODCHOPPER
10/30
10/40
10/50

SIT UPS (Hands on Head)
15/bw
15/bw
15/bw
13/bw

MB OVERHEAD BENDS ss MB STANDING RUSSIAN TWISTS
10/12 ss 10/12
10/12 ss 10/12
10/12 ss 10/12

<font color="purple">FOOTY PRACTISE</font>

Duration: 2hours

1 Lap
Length - Around two Canadian football fields

BEEP TEST - 20meter shuttles
Score - 8.6
Distance - 1,340meters
Rating: 41.86 Below Avarage
<font color="orange">I was .14 below the average rating. This is not bad considering that I was running on a injured ankle. Once the ankle is fully recovered I should be getting closer to a 10.8-11.2 scores.</font>

1 Lap
Length - Around two Canadian football fields

40meter Runs - Jog back to start
5 laps X 25% effort
5 laps X 50% effort
5 laps X 75% effort
5 laps X 100% effort
Total Distance - 1,600meters

5 Cone Handball Drills
Duration - 30min

2 Lap
Length - Around two Canadian football fields

LEADS, RUNS, KICKS
Duration - 45min

1 Lap
Length - Around two Canadian football fields

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Boy this was a brutal day, it was something like 32-3 C. plus the humidity. The ankle and the knee held up pretty good, the ankle is still tender. I am leaving it until last minute to see if I'll be playing in this weekends game, hopefully the healing continues and I do not re-agrevate anything.