Boka's Journal - Gearing up for DESTRUCTION!

[Boka]

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****, that's a long-(!@#$%^&*) day of training. Do you do anything else besides workout Boka? [img]/forum/images/graemlins/grin.gif[/img]

[/ QUOTE ]

There is something else besides training in life? That's just blasphemy! Lol joking, you'll notice that all the workouts are pretty short, I am starting to become a bigger fan of short intense workout then those long boring ones.

BTW just a little update I am incredibly sore at the moment, everything hurts and tingles even those parts of my body which we're beaten up in training last night.

[ QUOTE ]
I'm thinking about two-a-days for the winter break. Definitely have to improve my conditioning for MT and bball.

[/ QUOTE ]

Most certainly you should give it a try, it's a great way to get more stuff into your training and not overwork yourself in one long session.

[Boka]

Okay so today was another fun day. Most of my body is now stiff and sore! But here goes nothing!

DATE: Dec 11/2007

<font color="red">INDIAN CLUB WORK</font> - 6:15AM START

This was a circuit workout consisting of 2 cycles, there was not brake between cycles or exercises. Also did some isometric holding work with the club at the end.

1. CRUCIFIX CAST
2. FRONT PENDULUM
3. ONE ARM TORCH PRESS
4. ONE ARM CAST

CYCLE ONE
1. 8/15
2. 10/15
3. 10/15R 10/15L
4. 10/15R 10/15L

CYCLE TWO
1. 8/15
2. 10/15
3. 10/15R 10/15L
4. 10/15R 10/15L

TOTAL TIME: 5:22MIN

FLAG POSITION HOLD
20sec/15R 20sec/15L
20sec/15R 20sec/15L

ORDER POSITION HOLD
30sec/15R 30sec/15L
30sec/15R 30sec/15L

It was quick but my shoulder and arms felt it a lot!.

<font color="blue">STRENGTH TRAINING</font> - 8:50AM START

BB ROWS ss PULL UPS
6/95 ss 4/bw
6/115 ss 4/bw
5/135 ss 4/bw
5/135 ss 3/bw
5/175 ss 3/bw
--- 1min brake between rows, that is when I did pull-ups

CABLE HIGH PULLEY, HIGH ELBOW ROWS ss CABLE ISO PULLDOWN
10/60 ss 12/40
10/80 ss 12/60
10/100 ss 12/70
10/120 ss 10/80
-- 45sec brakes between supersets

T-BAR ROWS
6/90
6/135
6/135
5/160
5/160
-- 1min brakes

DB PULLOVERS ss REVERSE BODY ROWS
10/50 ss 8/bw
10/55 ss 8/bw
10/60 ss 8/bw
8/60 ss 8/bw
-- 45sec brakes between supersets

TOTAL TIME: 32MIN

This was a quick workout, but boy am I sore form it!

<font color="orange">CORE TRAINING</font> - 6:10PM START

FLOOR WHIPPERS
10 per side/135 X 4sets
-- 45sec brakes

CROSSFIT SIT UPS ss BACK EXTENSIONS
10/bw ss 12/25
10/bw ss 12/35
10/bw ss 12/45
10/bw ss 12/45
-- 30sec brakes

KB WINDMILLS
8/36R 8/36L
8/36R 8/36L
8/36R 8/36L
-- No brakes between sets of sides

TOTAL TIME: 19MIN

This workout was cut short because I had a client to attend to. [img]/forum/images/graemlins/frown.gif[/img] I should have started earlier and not procrastinated as much. [img]/forum/images/graemlins/mad.gif[/img]

[Boka]

So today everything is still very much sore but it is okay, I am sucker for punishment so I went for more.

DATE: Dec 12/2007

<font color="pink">KETTLEBELL TRAINING</font> - 6:45AM START

ONE ARM KB SWINGS - 50 reps per arm no brakes or putting the KB down
R = 20 + 20 + 10 @ 36lb
L = 20 + 20 + 10 @ 36lb
TOTAL TIME: 2:44min
-- No brakes taken, and I changed arms every 20 reps

ONE ARM KB SNATCH - 30 reps per arm no brakes or putting the KB down
R = 15 + 10 + 5 @ 36lb
L = 15 + 10 + 5 @ 36lb
TOTAL TIME: 2:21min
-- No brakes taken, and I changed arms every so many reps

DOUBLE KB JERK ss KIPPING PULL UPS
10/36 ss 6/bw
10/36 ss 6/bw
10/36 bw 6/bw
-- 45sec brakes

<font color="#666666">KB CIRCUIT</font>
1. DOUBLE HAND KB SWING
2. DOUBLE KB PUSH PRESS
3. AROUND THE BODY PASS - Flip Kb in front of the body
4. DOUBLE KB CLEAN

CIRCUIT ONE:
1. 20/36
2. 20/36
3. 10/36R, 10/36L
4. 20/36
TOTAL TIME: 2:51min

---ONE MIN BRAKE---

CIRCUIT TWO:
1. 10/36
2. 10/36
3. 5/36R, 5/36L
4. 10/36
TOTAL TIME: 1:39min

TOTAL DURATION: 21MIN

This was a quick but effective workout, I was sweating bullets by the end of it.

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<font color="red">INDIAN CLUB WORK</font> - 7:35AM START

I went for a century cycle today involving Club Mills.

CENTURY CYCLE - MILLS - 100reps per side without stopping, alternate hands every to reps
R - 10 + 10 + 10 + 10 + 10 + 10 @ 15lb = 60total
L - 10 + 10 + 10 + 10 + 10 + 10 @ 15lb = 60total
TIME: 4:52min

I ran out of steam and could not get past 60reps per arm, I should have taken more time between this and the KB workout but my schedule today did not allow for it.. [img]/forum/images/graemlins/frown.gif[/img]

Oh well you live and you learn.

[Boka]

Okay here is the 2nd part of yesterdays workouts.

DATE: Dec 12/2007

<font color="purple">CROSSFIT WORKOUT</font> - 6:45PM START

This was a quick and painful workout, I measure my heart rate at one point and it was about 190bpm.

THRUSTERS with 75lb ss KIPPING PULL-PS
21-15-9reps per each
TIME: 5:29min
-- There were no brakes between exercises or sets.
* After this I measured my heart rate and I was peaking at just over 190, that was very intense!

---3MIN BRAKE---

TREADMILL
1mile run
TIME: 8:36min
-- Did not keep track of speed but my heart rate was hovering around 170bpm by them end.

That was a quick and furious workout, it took everything out of me.

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<font color="brown">MUAY THAI</font> - 8:00pm Start
1.45hours duration.

This was a hard training session, i was running on fumes by the time it was done.

[Boka]

Today was a quite day, very little training and a whole lot of stretching just to combat the stiffness.

DATE: Dec 13/2007

<font color="red">STRETCHING &amp; INDIAN CLUBS</font> - 9:00AM START

Stretching - Mostly yoga poses for about 20min.

SIDE FLAG HOLD
30sec/15R, 30sec/15L
25sec/15R, 25sec/15L
20sec/15R, 19sec/15L

TORCH HOLD
20sec/15R, 20sec/15L
20sec/15R, 20sec/15L
20sec/15R, 20sec/15L

FORWARD CIRCLES
10/15R, 10/15L
10/15R, 10/15L
10/15R, 10/15L

REVERSE CIRCLES
10/15R, 10/15L
10/15R, 10/15L
10/15R, 10/15L

TOTAL TIME: about 35min

Just very sore and stiff especially around the lower back, hamstrings, and glutes. Stretching is necessary, very much so lately.

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<font color="brown">MUAY THAI</font> - 7:35PM START

Spend about 25min stretching again and went from not being able to get my fingers half way down my shins to touching the ground by the end of it.

The training session lasted about 1:45minutes and was brutal, glad it was last one of the week.

That is all for today.

[Boka]

Okay things have been quite over the weekend. Big snow storm and just a beaten up body = plenty or rest.

Friday was a day off training, way too tired to do anything.

Saturday was a day of rest with just one hour of Yoga done after work to release some of the tension.

Sunday I was snowed in my house, so I slept most of the day.

[Boka]

Okay so it has been an interesting week. Lets start with Monday.

DATE: Dec 17th 2007

<font color="red">YOGA &amp; INDIAN CLUBS</font> - 8:15AM START

YOGA - STRETCHING
About 25min

INDIAN CLUB CIRCUIT
1. 2ARM FORWARD CAST TO FLAG
2. 2ARM SHIELD CAST
3. HAMMER SWINGS

CYCLE ONE
1. 10/15R, 10/15R
2. 10/15R, 10/15R
3. 10/15R, 10/15R

CYCLE TWO
1. 10/15R, 10/15R
2. 10/15R, 10/15R
3. 10/15R, 10/15R

CYCLE THREE
1. 10/15R, 10/15R
2. 10/15R, 10/15R
3. 10/15R, 10/15R

TIME: 5:49min
-- No brake between sets, reps, and exercises

<font color="blue">CORE TRAINING</font> - 10:30AM

PIKE RAISES
6/bw
6/bw
6/bw
5/bw
-- 45sec brake

KB WINDMILLS
8/36R, 8/36L
8/36R, 8/36L
8/36R, 8/36L
8/36R, 8/36L
-- No brakes

SUPERMANS ss BALL BRIDGES
45sec/bw ss 45sec/bw
45sec/bw ss 45sec/bw
45sec/bw ss 45sec/bw
45sec/bw ss 45sec/bw
-- 30sec brakes

CROSSFIT SIT-UP ss BACK EXTENSIONS
10/bw ss 12/25
10/bw ss 12/25
10/bw ss 12/25
10/bw ss 12/25
-- 30sec brakes

<font color="brown">MUAY THAI</font>

A long two hour session.

Well it was a good day of workouts.

[Boka]

Tuesdays workouts

DATE: Dec 18th 2007

<font color="blue"> STRENGTH TRAINING </font> – 4:00PM

BENCH PRESS ss PULL UPS
5/135 ss 6/bw
5/155 ss 6/bw
5/175 ss 6/bw
5/185 ss 5/bw
5/185 ss 5/bw
-- 45sec brakes

INCLINE DB PRESS ss INCLINE DB FLYS
10/45 ss 12/20
10/50 ss 12/20
8/55 ss 12/20
8/60 ss 10/20
-- 45sec brakes

DECLINE PRESS
5/135
5/155
5/175
5/185
5/195
-- 1min brakes

KB GRAPPLERS PRESS
10/36
10/36
10/36
-- 30sec brakes

TIME: 30min

<font color="purple">CROSSFIT WORKOUT</font> - 7:00PM

ONE POOD KB SWING ss 12LB MEDBALL FLOOR SLAMS
Reps = 10-9-8-7-6-5-4-3-2-1
TIME = 4:41min

1min brakes

ROWING MACHINE
DISTANCE: 1,000meters
TIME: 3:49min

A short but very effective workout.

<font color="brown">MUAT THAI</font> - 8:00PM

About an hour and a half workout.

Again a good productive day.

[Boka]

Okay the Wens was a very bad day for me, I managed to hurt myself on the gym floor.

DATE: Dec 19th 2007

<font color="blue">STRENGTH TRAINING</font> - 8:00AM

BB ROWS ss PULL UPS
5/95 ss 6/bw
5/115 ss 6/bw
5/135 ss 6/bw
5/155 ss 5/bw
4/155 ss 5/bw
-- 45sec brakes

KB RENEGADE ROWS
8/36
<font color="orange">--&gt; Broke my left ring finger</font>
8/36
8/36
8/36
-- 30sec brakes

DB PULLOVERS ss REVERSE BODY ROWS
10/50 ss 8/bw
10/60 ss 8/bw
8/65 ss 8/bw
7/70 ss 8/bw
-- 45sec brakes

TIME: 22min

So in between the sets of RENEGADE ROWS I went to clean up some 45lb plates that were lying around and had some smash into my hand and brake my left ring finger.

I kept on workout out but this little injury has put a damper onto the rest of my workouts. [img]/forum/images/graemlins/frown.gif[/img]

I'll be posting some pics of it shortly.

[Boka]

Here are some pics of my finger, it's either as brake or a fracture after the last knuckle on my left ring finger.