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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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 Posted: Fri Jan 19, 2024 4:13 am Post subject: |
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Tuesday 16 January
Lifting session
Squat
20kg x 5
40kg x 5
60kg x 3
70kg x 3
80kg x 5
90kg x 3
100kg x 2
managed these but felt tough. Think i need to work on my quad strength and knee stability more. Going to lower the weight a little for next training cycle and try to get more reps in - also will try to add in front squats
Cable flyes
15kg x 12
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Triceps rope pushdown
40kg x 12
40kg x 12
40kg x 12
Biceps cable curl
40kg x 12
40kg x 12
40kg x 12
ski erg
1km |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Fri Jan 19, 2024 4:15 am Post subject: |
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Thursday 18 January
Lifting session
Seated overhead press
20kg x 5
25kg x 5
30kg x 3
37.5kg x 5
42.5kg x 3
47.5kg x 7
Lat pulldown
70kg x 10
70kg x 10
70kg x 10
face pulls
20kg x 20
20kg x 20
20kg x 20
triceps rope pushdown
40kg x 10
40kg x 10
40kg x 10
40kg x 10
biceps cable curls
40kg x 10
40kg x 10
40kg x 10
40kg x 10
ski erg
1km |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Fri Jan 26, 2024 4:11 am Post subject: |
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Wednesday 24 January
Karate Session
First for quite a while! My left achilles has been playing up but strapped it up and felt ok.
Warm ups
Usual warm up
Kihon
Didn't do too much: just a couple of kicks and punches as a combination - very much a loosener
Kumite
Majority of the class was jiyu ippon kumite practice. initially the grading required stated attacks then unannounced ones. Was good fun. The instructor is really wanting us to go in a lot harder - was insistent that the opponent needs to block or they get hit with a reasonable amount of force (to body mostly). Was good fun.
kata
ran through a lot of kata too in sequence. All the katas from Kihon kata to Heian Godan (in sequence) and ran through Bassai Dai 3 times too. Got some good feedback (plus the things that were pointed out last time didn't get pointed out so hopefully thats them sorted!).
Instructor told me he is intending for me to grade in March, so a bit of polishing up to do and then hopefully can get my 1st kyu done then! |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30275
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Mon Jan 29, 2024 3:55 am Post subject: |
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| bushido_man96 wrote: |
| Great news, and still plenty of time to get things in order. |
Hopefully! I was originally due to sit in in December but decided not to as i thought i had missed too many sessions in the lead up etc. and wasn't 100% ready (in my mind anyway!). So hopefully (touch wood!) nothing goes awry between now and then! |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Mon Jan 29, 2024 9:38 am Post subject: |
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Saturday 27 January
BJJ session
Really good session. We were working on transitioning between different types of open guard: started in spider guard, moved to collar & sleeve, then to de la riva and then to single leg x. We worked drills on when to transition between them and some techniques in each (mainly sweeps and in collar and sleeve i was working on some triangles).
Really productive session i think as it reinforced to me that some of the guard i have been working on are definitely the right ones for me due to my limb length etc. I was told how horrendous my spider guard was due to my absurdly long legs!
Did a couple of rounds rolling which went well: managed a couple of Ezekiel chokes and some cross collar chokes  |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Tue Jan 30, 2024 4:06 am Post subject: |
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Monday 29th January
Lifting Session
Bench Press
20kg x 5
40kg x 5
50kg x 5
60kg x 5
67.5kg x 10
Standing one arm KB press (reps are per arm)
24kg x 3
24kg x 3
24kg x 3
was pleased with this. MAybe could have squeezed out a couple more reps but not done it for a while and it was still heavy so i called it there. Will try to build this up gradually
Cable chest flyes weight is per hand
20kg x 8
20kg x 8
20kg x 8
20kg x 8
20kg x 8
Cable overhead triceps extensions
40kg x 8
40kg x 8
40kg x 8
Really pleased with these as i used to always be very weak at this (now am progressing to mildly weak!)
biceps cable curls
40kg x 8
40kg x 8
40kg x 8
Ski erg
1.2km 6min 20 sec
was pleased with this too. Kept an even pace throughout and wasn't overly fatigued. Stopped at 1.2km as that was planned distance. Will continue to work on gradually increasing it. doing it every day for a min of 500m has really helped i think |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Tue Feb 06, 2024 6:55 am Post subject: |
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Saturday 3rd February
Lifting Session
Trap Bar Deadlift
70kg x 5
85kg x 5
100kg x 5
112.5kg x 13
Incline Barbell Bench Press
50kg x 8
50kg x 8
50kg x 8
Lat Pulldown
70kg x 10
70kg x 10
70kg x 10
Triceps overhead rope extension
40kg x 9
40kg x 9
40kg x 9
Biceps high single arm cable curl
15kg x 10 (per arm)
15kg x 10
15kg x 10
Ski erg
1.624km in 8min 22 sec |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Tue Feb 06, 2024 6:58 am Post subject: |
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Monday 5 February
Lifting Session
Seated Barbell OVerhead press
20kg x 5
25kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 10
One hand standing cable row
30kg x 8 (per hand)
30kg x 8
30kg x 8
30kg x 8
Cable hammer curl with rope
30kg x 10
30kg x 10
30kg x 10
30kg x 10
Triceps rope pushdown
45kg x 8
45kg x 8
45kg x 8
Biceps two hand high cable curl
30kg x 8
30kg x 8
30kg x 8
ski erg
1.82km in 9min 18 sec
Gradually trying to increase the distance for this and is going well |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Tue Feb 13, 2024 5:38 am Post subject: |
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Saturday 8th February
Lifting Session
Squat
20kg x 5
40kg x 5
57.5kg x 5
67.5kg x 5
77.5kg x 9
Cable flyes
20kg x 10
20kg x 10
20kg x 10
20kg x 10
20kg x 10
Triceps rope pushdown
45kg x 9
45kg x 9
45kg x 9
Biceps cable curl
45kg x 9
45kg x 9
45kg x 9
Ski erg
1km in 5min |
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