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Old 02-12-16, 17:03   #201
colm_leche
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Join Date: May 2011
Posts: 578
“Tough and tiring but not so much that they can’t chat at the end of it and discuss amongst themselves where they were making mistakes and what they were doing right. Software up-graded, Hardware undamaged.” [John Kavanagh, Commenting after a group training session]



Session 376: Weights

Squats – 2 Sets [Then hamstring locked up]

Bench Press – 3 Sets

Shoulder Press – 3 Sets

Barbell overhead rotation from lunge position – 3 Sets

Shrugs – 3 Sets


Session 377: Weights

Lat Pull Downs – Wide Grip – 3 Sets
Lat Pull Downs – Narrow Grip – 3 Sets

Lower back hyper-extensions – 3 Sets
Super-mans – 3 Sets

Incline Chest Pull – 3 Sets

Bicep Curls [Bar] – 3 Sets
Bicep Curls [Bells] – 3 Sets
Bicep Shrugs – 3 Sets

Shrugs – 3 Sets


Session 378: Cardio
Concept2 – 5 min/5 min/5 min

Some MMA Strike/Combo drills

Long Stretch


Session 379:
Weights

2 mile jog. 10 Mile bike.

Incline bench press
Chest press with bells
Shoulder press

Shoulder isolation with bells – Front/Lateral/Shrugs

Tricep Pull Downs
Tricep Overhead raises

Stretch



Session 380: Cardio
Bike – Approx 95km


Session 381: Cardio
30 minutes on cross trainer. Pull ups – 5, 4, 3


Session 382: Cardio
4 mile run on beach/roads easy.



Session 383: Weights – Chest/Shoulders

Bench Press – 3 Sets
Shoulder Press – 3 Sets
Chest Press with Bells – 3 Sets

Shoulder Isolation with Bells – Front/Lateral/Shrugs – 3 Sets


Session 384: Weights/Cardio

1 hour run on roads/sand-dunes

Pull Ups – 6, 5, 4

Lat pull downs – 3 sets

Seated Row – 3 Sets

Supermans & Lower back hyper-extensions

Bicep curls with Bells – 3 Sets

Bicep shrugs – 3 Sets

Neck shrugs – 3 Sets



Session 385: Cardio
30 minutes on X-trainer. Achilles isolation excersises.


Session 386: Cardio - 5 mile run on roads with intervals.
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Old 06-12-16, 10:43   #202
colm_leche
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Join Date: May 2011
Posts: 578
"Elverys, Suffolk Street, where Ross O'Carroll Kelly bought his first rugby ball in 1985, aged 5," Sign in Elverys Sports Shop, Dublin


#387 – Cardio/Weights [Back/Biceps]

3 mile park-run on grass.

Pull Ups- 6/5/5
Lat Put downs Narrow Grip – 3 Sets
Lat Pull Downs – Wide Grip – 3 Sets

Supermans/Lower back hyper-extensions

Bicep Curls/Bicep Shrugs/Shrugs

Calf Press

Pull Ups-4/4/4


#388 – Weights [Legs/Back]

Warm up on Concept2. Achilles Stretch.
Dead Lift – 3 Sets
Bench Press- Narrow Grip – 3 Sets
Overhead Press- 3 Sets
Shrugs – 3 Sets
Inverted Bench Rows – 3 Sets of 10

Some boxing/Sparring Drills
Long Stretch



#389 – Weights [Conditionning]

Warm up on stationary bike.

Squats – 3 Sets
Pull Ups – 6, 5, 4
Overhead Barbell rotations [sword swing motion] -3 Sets
Box Jump Step Ups – 15 Minutes

Some boxing/sparring drills
Long Stretch

Core work – 1 Leg push ups/Plank with alternating knee to hip.
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Old 31-12-16, 16:34   #203
colm_leche
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Join Date: May 2011
Posts: 578
"That thou canst never once reflect, on old long syne." Robbie Burns

Will get back posting in this in the New Year.

Some highlights of training during the year:

1. Starting to learn basics of MMA.

2. Dropping from approx. 98.6 Kg to 91 Kg. (Tipped the scales at 88.9 Kg during the week, but this is not my usual scales).

3. Early morning training -either on the roads/beach with the WhatsApp running group, or in the gym lifting.

4. Park-running with friends and family.

5. Improvements to flexibility/mobility due to a lot of stretching with MMA coach.

6. 9 miles slow morning beach run on Dec 27th. Bliss.

7. Some of the longer spins on the bike - 3 hrs +.

8. Improvements to strength, learning new moves like dead-lifts/goblet squats, etc.

9. Staying largely injury free, I guess due to weights/stretching and a slow and steady approach with the running.

10. A week of hiking in the High Tatras in Eastern Europe..

11. Fitting into smaller clothes ...

Resolution for 2017 is work on staying injury free, and cycle Italy from the toe up to The Alps ...
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Old 09-01-17, 09:56   #204
colm_leche
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Join Date: May 2011
Posts: 578
“We went to the Olympics and we had our results accepted before we even started” Paul O’Donovan, Irish Olympic Silver Medalist

#390 – Cardio [Easy]
10 miles easy on road bike. 1 km barefoot running on grass. Long stretch.

#391– Cardio [Easy]
2 mile jog easy. Long stretch.

#392 – Circuits [3 Repeats of circuit], Followed by long stretch.
Goblet Squat on Stability Ball
Push Ups
Farmers Walk
Kettle Bell Swings
Plank
Side Plank

Swim
Long stretch. Hamstring band stretching. Mash feet/achilles/calves with puc.
10 lengths front crawl alternated with 10 lengths breast-stroke in short 18 m pool.


#393 - Weights
5 minute warm up on stationary bike.
Squats – 60 Kg x 10, 80 Kg x 8, 100 Kg x 8
Pull Ups – 6, 5, 5
Bench Press
Dead Lift [Hex Bar] – 94 Kg x 8, 104 Kg x 5, 105 Kg x 5]
Shoulder Press
100 Sit Ups
Long Stretch, including some stretching using a bar held by the shoulders – e.g. good mornings etc.

#394 – Cardio
3 Mile a.m. jog on roads/sand.

4 Repeats of:
10 Push Ups/10 Burpees/10 Push Ups/10 Star Jumps/60 m Dash
10 BW Squats/10 Jumping Lunges/10 BW Squats/10 Sit Ups/60m Dash
Light jog to cool down


#395 – Strength/Stretching

5 Minute warm up on Stationary Bike
Squats – WU; 80 Kg x 8; 100 Kg x 8; 100 Kg x 8
Bench Press – 3 Sets
Shoulder Press – 3 Sets
Inverted Rows – 3 Sets
Bicep Curls alternated with Pull Ups – 3 Sets of 5
Foam Roll. Stretch.

#396– Strength
Dead Lift – 70 Kg x 8; 90 Kg x 6; 100 Kg x 5; 110 Kg x 2
Achilles stretching
Glute isolation excercises
Leg extensions
Lower back hyperextensions
Hamstring stretching. Achilles massage with puc.


#397 – Cardio/Strength
5.5 mile run easy on sand/road

Squats – 80 Kg x 8; 80 Kg x 8; 100 Kg x 8
Bench Press – 50 Kg x 10; 60 Kg x 8; 60 Kg x 6
Dips – 10; 10; 10
Chest expansions on stability ball
Calf raises
Shoulder Isolation – Front/Lateral/Shrugs with barbells
Lat Pull Downs [narrow grip] – 3 sets

I want to learn how to do pistol squats [i.e. a body weight squat on one leg] , so I started some of the progression excercises:

Pistol squats from a seated position; pistol squats assisted with cable; asymmetric body weight squats with one leg elevated on a barbell
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Old Yesterday, 10:54   #205
colm_leche
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Join Date: May 2011
Posts: 578
“Leap and the net will appear,” Zen saying


#398 - Tennis - 1 hour Easy.


#399 – Weights [Legs]

Warm up on stationary bike for 5 minutes
Squats – 70 Kg x 8; 70 Kg x 8; 90 Kg x 6
Dead lifts on Hex Bar – [64 Kg x 20] – 3 Sets
Pull Ups – 6, 5, 4
Lower back weighted hyperextensions – 3 Sets
Step Ups [20 Kg] – 3 Sets of 10
Goblet Squats on stability ball – 3 Sets with 16 Kg
MMA Pummelling Drills


#400 – Weights

Bench Press – 50 Kg x 10, 55 Kg x 10, 55 kg x 10
Sword Swings [Overhead Barbell 20 Kg rotations in Lunge position] – 3 Sets of 5 [Both Clockwise & Anti]
Incline Sit ups with twist - 3 Sets of 20
Pull Ups [5,5,5] Alternated with Bicep Curls [5,5,5]
Kettle Bell Swings [20 Kg] – 3 Sets of 20
Long Stretch [e.g. Good mornings/Skin the cat/Pigeon/Scorpions/Sumo Position]


#401 – Conditioning

Sets of 10 Burpees/Push Ups/Knees to Hands Jumps/Diamond Push Ups with 50 m run between each exercise [ 4 Sets]


#402 - Weights
Deadlift Hex – 84 Kg x 8; 104 Kg x 8; 114 Kg x 6; 124 Kg x 2
Bench Press – 3 Sets
Shoulder Press – 3 Sets
Incline Sit Ups
Inverted Row – 3 Sets
3 Sets of 5 pull ups/5 bicep curls
Medicine ball catch throw
Long Stretch


#403 - Cardio
5 K Park Run in Tooting, London. [598 participants].


#404 - Cardio

Jan 15th. Very short jog and pull ups – 7, 6, 5, 3
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