Ok guys, here's the long awaited mammoth update, resulting in the pics I took yesterday, yes the hard work did continue! I will try to be as accurate as I can from my increasingly failing memory and the notes I took from each session BUT I do expect to have some blanks in terms of details, for this I apologise (just glad this isn't a sponsored log otherwise AI Sports might be inclined to open up a a can of virtual whoop a$$ on me!!
for my next logging marathon, I might try and get better at logging my thoughts as well as stats on paper, if not straight away in the log, so that I'm less reliant on my memory.
As always thanks for your continued support, thoughts, guidance and kind words throughout this log, it has been very much appreciated I can tell you :bigok:
Hopefully, Don will after next Saturday's conclusion, feel this log merits a link in the “go to” threads that I have seen appear in the AI Sports sub-forum for others to share in the experience and ascertain whether or not running some of their products would benefit them – I do hope that this log helps with some sales for AI Sports as notwithstanding the hard work I put in, I do believe the AI Sports Product range has tremendously helped over this gruelling 10-11 week period (the log officially started on the 2nd September 2010, with the first workout on the 1st along with starting the supps)
Next week I will post a summary of thoughts, final pics and measurements to compare, and hopefully decide where I go to next... I suspect that I will start my main log back up again with my new stack, which will be a mixture of USP/PES/AI Sports/Genomyx
Saturday 23rd October
Gym
Barbell Curl
5 x 8 x 75 lbs
Standing EZ-Bar Triceps Press (supersetted with bent over rows)
5 x 8 x 64 lbs
Dumbbell Hammer Curl
5 x 8 x 26 lbs
Two Hand DB Overhead Triceps Extension
5 x 8 x 53 lbs
Dips
5 x 8 x BW
Barbell Rollout
5 x 8 x 44 lbs
Plank
5 x 40 secs
TaeKwonDo
Ok so this was one and a half hours of pure hell, very little TaeKwonDo and a huge amount of fitness. Basically running around the Dojang, occasionally switching to side steps, and varying speeds according to instruction BUT absolutely no walking! Every now and then we were stopped on the spot to perform the following
Diamond Press-Ups
One Hand Press-Ups
Burpees (knees to chest on the jump
Mountain Climbers
Sit Ups
V-Sits
A TaeKwonDo Pattern
The number count started a 10 for everything except patterns which was always 1, and everything except for the pattern increased in increments of 5 each... so run, stop and circuit, run, stop and circuit +5, run stop and circuit +10, etc... we got to 25!!!
On my newly developed “puke in mouth” scale this was a 5/5, I managed to puke in my mouth each circuit whilst performing burpees... the first 45 mins were the worst (bearing in mind i've already been at the gym beforehand and had a recovery protein shake between the gym and dojang) but after this I actually felt pretty good – one of our better Saturday sessions!
Monday 25th October
TaeKwonDo
2.5hrs, first session was focused on fitness and the technical aspects of sparring and the second session was sparring – nothing strange or startling to report but a good workout. I really think that this is drastically improving my fitness levels at the moment
Tuesday 26th October
Gym
Incline Barbell Bench Press
5 x 8 x 110lbs
Chin Up
5 x 8 x (BW - 44lbs)
Dumbbell Bench Press
5 x 8 x 48lbs
Single Arm Dumbbell Row (each side)
5 x 8 x 48lbs
Medicine Ball Reverse Crunch
5 x 8 x 7lbs
Reverse Seated Crunch
5 x 20
Wednesday 27th October
TaeKwonDo
With the team competing at the weekend, the focus this evening was more sparring and some limited time on pattern work. I have the basic moves of the pattern down, but i'm battling with the required “exactness” required for the first 3 moves, a combination of a double outer forearm block, followed by an inward knife-hand strike and then a side punch, the three moves also switch between 2 stances. These “move” is then repeated as a mirror image and also occurs again later in the pattern. You could say it's pretty fundamental part of the pattern, less than two months to go until next grading exam!
Thursday 28th October
Gym
Front Squat (cross hand grip)
5 x 8 x 132lbs
Barbell Squat
4 x 8 x 154 lbs
1 x 8 x 198 lbs
Deadlift & Shrug
5 x 8 x 154 lbs
Leg Press
1 x 8 x 352 lbs
1 x 8 x 374 lbs
1 x 8 x 396 lbs
1 x 8 x 418 lbs
1 x 8 x 440 lbs
Leg Curl
5 x 8 x 99 lbs
Leg Extension
5 x 8 x 99 lbs
Puke in mouth factor 3/5 (PIMF), I'm getting kinda used to this... is it weird to actually now think I haven't really pushed myself hard enough if it doesn't happen
Saturday 30th October
TaeKwonDo
OK no sparring!!! team have gone to tournament, I love sparring obviously but I am now starting to really worry about the lack of work on patterns. No fear - intense session, all on grading material, but I didn't get berated so maybe my pattern isn't as bad as I think ?!?
Gym
Barbell Curl
5 x 8 x 75 lbs
Standing EZ-Bar Triceps Press (supersetted with bent over rows)
5 x 8 x 75 lbs
Dumbbell Hammer Curl
5 x 8 x 31 lbs
Two Hand DB Overhead Triceps Extension
5 x 8 x 66 lbs
Dips
5 x 8 x BW
Barbell Rollout
5 x 8 x 44 lbs
ViPR VSit
5 x 20 x 13 lbs
Monday 1st November
TaeKwonDo
2.5 hrs, hmmm pattern work, and apparently I was right the first time, my first three moves suck!! He was nice about it though apparently everyone has a weak pattern and so far this one is mine, good session but I left annoyed with myself.
Tuesday 2nd November
Gym
Feet Up Close Grip Press Up
4 x 12
Reverse Grip Bent-over row
4 x 12 x 40
Dip
4 x 12 x BW
Alternate Grip Pull-up (assisted)
4 x 12 x BW-44lbs
The alternate grip thing is really difficult, wow! I have enough problems doing these normally, but with the alternate grip it's a whole new ball game!
Hanging Knee Raise
4 x 12 x BW
VIPR Russian Twist
4 x 12 x 13lbs
Wednesday 3rd November
TaeKwonDo
Ok so tonight we managed a little bit better on my pattern it still wouldn't get me through the exam but at least we've identified the problem of sorts, I twist my body on the last of the three moves BUT we still haven't worked out why... he suspects my weight training isn't helping
but i'm sure we'll crack it in time.
Thursday 4th November
Gym
Front Squat
4 x 12 x 132 lbs
Barbell Squat
1 x 12 x 154 lbs
1 x 12 x 176 lbs
1 x 12 x 198 lbs
1 x 12 x 220 lbs
Deadlift & Shrug
2 x 12 x 154 lbs
2 x 12 x 176 lbs
Leg Press
4 x 12 x 440 lbs
Adductor Machine
4 x 12 x 110lbs
Abductor Machine
4 x 12 x 110lbs
Saturday 6th November
TaeKwonDo
Ok I think we've cracked it! Simple case of taking my eye of the target on the transition during the movements, results in an incorrect foot placement and a twist of the body on the side punch – unfortunately i've made it a bit of a habit now, so we've now had to de-construct the pattern and start over... pressure is on just over a month till grading....
Gym
Alternate Dumbbell Hammer Curl
4 x 12 x 26 lbs
Cable Triceps Press Down
4 x 12 x 66 lbs
Close Grip EZ Bar Preacher Curl
4 x 12 x 75 lbs
Barbell Triceps Press
4 x 12 x 75 lbs
Dips
4 x 12 x BW
Decline Crunch
4 x 12 x BW
