Week 44, 2015

Week 44, 2015

“Expect problems and eat them for breakfast.”

-Alfred A. Montapert

Workout summary

MONDAY 26.10.2015
Day 148 of 1-year MMA challenge

1130 HRS
5-minute meditation
5-minute dynamic stretching

10 x 2-minute rounds of shadow boxing (mirror)
15-minute static stretching (foam roller ecstasy)
10 x 2-minute rounds of shadow boxing (heavy bag)

Gym:
Assisted pull-ups
Assisted chin-ups
Assisted tricep dips
Palms down dumbbell wrist curls (forearms)
Palms up dumbbell wrist curls (forearms)


TUESDAY 27.10.2015, day 149

0830 HRS
5-minute meditation
5-minute dynamic stretching
10 x 2-minute rounds of shadow boxing (mirror)
10 x 2-minute rounds of shadow boxing (heavy bag)
15-minute static stretching (foam roller ecstasy)


WEDNESDAY 28.10.2015, day 150

-DAY OFF-


THURSDAY 29.10.2015, day 151

-DAY OFF-


FRIDAY 30.10.2015, day 152

-DAY OFF-


SATURDAY 31.10.2015, day 153

0900 HRS
5-minute meditation
5-minute dynamic stretching
5 x 2-minute rounds of shadow boxing (mirror)
5 x 2-minute rounds of shadow boxing (heavy bag)
15-minute static stretching (foam roller ecstasy)

Gym:
Assisted chin-ups
Assisted pull-ups
Assisted tricep dips


SUNDAY 1.11.2015, day 154

-DAY OFF-


Weight & nutrition summary

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Weight after week 44: 89,5 kg (1,6 kg gained since previous week)


Caloric intake / day: -NO DATA-

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Week 44:

-NO DATA-

Week 43:

-NO DATA-

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Week 43, 2015: Cobra Kai forever!

Week 43, 2015: Cobra Kai forever!

“Doubt is only removed by action. If you’re not working, then that’s where doubt comes in.”

-Conor McGregor

Workout summary

MONDAY 19.10.2015
Day 141 of 1-year MMA challenge

Nutrition: low-fat / low-carb / high-protein

0500 HRS
5-minute meditation
5-minute dynamic stretching
10 x 2-minute rounds of shadow boxing:
switch step / inside step / bump / shuffle etc. (with 1 minute break between rounds)

15-minute static stretching (foam roller ecstasy)

Gym:
Assisted pull-ups
Assisted push-ups

1130 HRS
10 x 2-minute rounds of shadow boxing:
mainly going through slipping & head movement etc.


TUESDAY 20.10.2015, day 142

Nutrition: low-fat / low-carb / high-protein

0500 HRS
5-minute meditation
5-minute dynamic stretching
10 x 2-minute rounds of shadow boxing:
overall defense stuff + learning some counters


WEDNESDAY 21.10.2015, day 143

Nutrition: fasting until evening, then high-fat / low-carb / high-protein

-DAY OFF-


THURSDAY 22.10.2015, day 144

Nutrition: high-fat / low-carb / high-protein

-DAY OFF-


FRIDAY 23.10.2015, day 145

Nutrition: high-fat / low-carb / high-protein (vegetables ok)

1545 HRS
5-minute dynamic stretching

Conditioning:
30 x jumping jacks
20 x body lunges
30 x push-ups
30 x mountain climbers
20 x bodyweight squats
60 sec plank
10 x burpees
40 x high knee-ups

Round 1: 5 min 20 sec
1 min break
Round 2: 6 min 5 sec (took two breaks on the plank)

Total time: 12 min 25 sec,


SATURDAY 24.10.2015, day 146

Nutrition: high-fat / low-carb / high-protein (vegetables ok)

1400 HRS
60-minute walk


SUNDAY 25.10.2015, day 147

Nutrition: metabolic loading / cheat day – at least 70% carbs

-DAY OFF-


Weight & nutrition summary

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Weight after week 43: 87,9 kg (1,6 kg since previous week)


Caloric intake / day: 2 154 kcal Caloric consumption / day: approx. 2 507 kcal = cutting approx. 353 kcal / day

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Week 43:

nutrition-facts-2015-week-43

Week 42:

-NO DATA-

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Week 42, 2015: Creating opportunities

Week 42, 2015: Creating opportunities

“To hell with circumstances; I create opportunities.”

-Bruce Lee

Workout summary

MONDAY 12.10.2015
Day 134 of 1-year MMA challenge

0500 HRS
5-minute dynamic stretching
10 x 2-minute rounds of shadow boxing:
switch step / inside step / bump / shuffle etc. (with 1 minute break between rounds)
Assisted chin-ups
Tricep dips


TUESDAY 13.10.2015, day 135

-DAY OFF-


WEDNESDAY 14.10.2015, day 136

0500 HRS
5-minute dynamic stretching
10 x 2-minute rounds of shadow boxing:
various footwork & movement stuff

Uh-oh. I was wondering why I feel so out of energy, and during the morning I noticed I’m definitely almost getting a cold or something… going to full cold-prevention mode and trying to rest and eat a lot.


THURSDAY 15.10.2015, day 137

Nutrition: high-fat / low-carb / high-protein (vegetables ok)

Woke up to pain in muscles… taking today and tomorrow off, hopefully that’ll keep me from really catching this cold.


FRIDAY 16.10.2015, day 138

Nutrition: high-fat / low-carb / high-protein (vegetables ok)

1700 HRS
45 min power walk


SATURDAY 17.10.2015, day 139

Nutrition: high-fat / low-carb / high-protein (vegetables ok)

1300 HRS
A stand-up defense ”class”:
focusing on learning blocking and slipping instead of actually working out


SUNDAY 18.10.2015, day 140

-DAY OFF-

Nutrition: metabolic loading / cheat day – at least 70% carbs


Weight & nutrition summary

[tabgroup]

Weight after week 42: 89,5 kg (0,5 kg dropped since previous week)


Caloric intake / day: 2 162 kcal Caloric consumption / day: approx. 2 486 kcal = cutting approx. 323 kcal / day

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Week 38, 2015: New routines

Week 38, 2015: New routines

“Success at anything will always come down to this: focus & effort. And we control both.”

-Dwayne ’The Rock’ Johnson

Okay, due to the fact that a day consists of only 24 hours, I’m expanding and improving this week sheet gradually. Also, this week was all about getting used to my new training and nutrition regimen so writing down new exercise and nutrition plans, grocery lists etc. took a lot of my time… hopefully next week with more stuff here!

Workout summary

MONDAY 14.9.2015
Day 106 of 1-year MMA challenge

Nutrition: low-fat / low-carb / high-protein
aiming at approx. 1 900 kcal

0500 HRS
Technique:
Jab (light cardio, functioned as a long warm-up)

Gym:
10-minute sretching
3 x 3 Barbell clean & press
3 x 10 Standing military press
3 x 8 Dumbbell overhead press
3 x 10 Barbell front squats
2 x 10 Stiff legged dead lifts
3 x 6 Renegade rows (each arm)

30 seconds of skipping rope between sets
(not between drills, and didn’t do it between some sets)

1200 HRS
Almost buried in stuff to do… gotta make an effort now so that this week doesn’t become a nightmare with schedules.


TUESDAY 15.9.2015, day 107

-REST DAY-

Nutrition: low-fat / low-carb / high-protein
approx. 1 900 kcal


WEDNESDAY 16.9.2015, day 108

Nutrition: low-fat / high-carb / high-protein
approx. 1 000 kcal

Wednesday is fasting until the evening, when I have one 1 000 kcal meal. Since this is new to me I only managed to fast 20 hours, next week going full 24.

0515 HRS
Technique:
Cross / Punch dynamics

Gym:
3 x 3 Barbell push press
3 x 10 Incline dumbell bench press
3 x 10 Barbell bent over rows
3 x 11 Dumbbell lunges
2 x 20 Kettlebell or dumbbell swings
3 x 10 Knees to bows

30 seconds of skipping rope between sets
(not between drills, and didn’t do it between some sets)

DAY 108: OVERCOMING FATIGUE AND EXCUSES

This morning it was insanely difficult to get up early and go to the gym. Instantly after the alam clock woke me up, my mind evoked several persuading excuses why I could skip today’s training and sleep longer. With my soul bitterly crying, I eventually managed to drag myself out of bed.

It’s exactly this inner struggle and these little choises that make all the difference in the world, and I think the key element in winning that struggle is FOCUS. One of the instant benefits of a precise workout & nutrition program is that I can put more FOCUS on the actual training, instead of trying to figure out what to do at the gym.

My physical condition is far from impressive, but I will not let that discourage me. Instead I’m doing my best to transform that frustration into a fuel for the fire of motivation to go forward, to get results. I’m reminding myself that this is the “before” part of my transformation process, and that it’s essential to enjoy the ride.


THURSDAY 17.9.2015, day 109

-REST DAY-

Nutrition: high-fat / low-carb / high-protein (vegetables ok)
approx. 1 900 kcal

0600 HRS
Reading about the static and dynamic stretching, feeling kinda dumb for not having this clear already. But hey, better late than never.

1600 HRS
2 x 4,5 km walk


FRIDAY 18.9.2015, day 110

Nutrition: high-fat / low-carb / high-protein (vegetables ok)
approx. 1 900 kcal

0830 HRS
Conditioning:
5 minutes dynamic stretching
60 x Jumping jacks
20 x Body lunges
40 x Push-ups
50 x Mountain climbers
20 x Bodyweight squats
60 sec. Plank
10 x Burpees
50 x High knee-ups

Goal: 2-3 rounds, did only one round this time
Time (1 round): 8 min 25 sec


SATURDAY 19.9.2015, day 111

-MONTHLY EXTRA DAY OFF-

Nutrition: high-fat / low-carb / high-protein (vegetables ok)
approx. 1 900 kcal


SUNDAY 20.9.2015, day 112

-CHEAT DAY / DAY OFF –

Nutrition: metabolic loading / cheat day – at least 70% carbs
approx. 3 000 kcal


Weight

Weight after week 38:
8?,? kg
(no data since previous week)

 

Week 37, 2015

“Perseverance is not a long race; it is many short races one after the other.”

-Walter Elliot

Hey dudes ’n’ dudettes! I’m making these weekly summaries the main vehicles for information about my training. Meaning more thoughts throughout the week, photos, maybe even video etc. etc.

Next week – meaning this week that just started when I’m posting this – I’ll start training + nutritioning (?) with an entirely new system and a rock-solid plan, and already in the next summary there will be a lot more fun stuff here!!! Yikes!

Workout summary

Monday 7.9.2015, day 99

0600 HRS
Meditation
10-minute stretching
Technique:
Hook kick + spinning hook kick

0730 HRS
Conditioning:
ZWOW 1
10 reps dive bombers
5 reps burpees
20/20 reps squat leg lifts
5 reps burpees
10/10 reps pistol squats
5 reps burpees
3 rounds for time

Cheated with amount of reps and the cleanness (to keep up with Zuzka), gassed out at 15 mins so did only 2 rounds of 3…


Tuesday 8.9.2015, day 100

0500 HRS
5-minute meditation
5 minute wam-up & stretching
Technique:
Side kick (+ Jump / Flying side kick)

1540 HRS
Day 100, yeehaa… Really tired because I didn’t get my full 8 hours sleep. Soon going to JATAO band rehearsals which means that I can’t go to bed as early as I’d want. Luckily I have a day off training.


Wednesday 9.9.2015, day 101

– DAY OFF –


Thursday 10.9.2015, day 102

0600 HRS
5-minute meditation
10-minute stretching & warm-up
Technique:
Front kick / Push kick / Wheel kick


Friday 11.9.2015, day 103

0530 HRS
5-minute meditation
5-minute stretching
Technique:
Turning kick + Full turning kick + Leg kick (+ 360 tornado kick)


Saturday 12.9.2015, day 104

1445 HRS
Technique:
Leg kick, switch kick, basic knee strikes


Sunday 13.9.2015, day 105

– DAY OFF –

Rest & muscle maintenance


Water & Hulk loads mini challenge
Drink 3 litres of water including a green smoothie every day.

More info about all ongoing challenges


Weight & nutrition summary

NO DATA

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