Valette Posted June 6, 2018 Report Share Posted June 6, 2018 Fitness Program: Cardiorespiratory Run x3 (after strength) Sprints x1 (") Martial Arts Judo 2-3x I might hit the bag sometimes Muscular Strength Power/Strength 4x Shock Training Wendler's 5/3/1 (OHP/Squat, Bench/DL) Accessory work Recovery: Warm-up Dynamic stretch and exercise Cool-down Loaded Mobility Sleep: 8 hours Nutrition:MyFitnessPal Meditation:Meditations on the Wisdom of Action Knowledge: "The impediment to action advances action. What stands in the way becomes the way." Marcus Aureliushttps://philliplaimuaythai.com/2016/08/01/are-you-that-guy-in-the-gym-the-dos-and-donts-of-muay-thai-sparring/ ^ Something that I have to remind myself that I cannot afford to be if I want to learn. Book Log Connections: Instagram pics and vids of lifts, martial arts, nerdy stuff, me Twitch video game streaming 2 Quote Link to comment
Kishi Posted June 6, 2018 Report Share Posted June 6, 2018 Well! Looks like you're in good shape to tackle OCRs! I reckon that the exact shape needed kind of varies from distance to distance (meaning longer runs and more endurance). What are your black belts in? Quote Work like a farmer, train like an athlete, fight like a soldier. 2 Tim. 2:3-6 BATTLE! Link to comment
Valette Posted June 6, 2018 Author Report Share Posted June 6, 2018 Hi! Thanks so much for your words. Yes, I think I would add more distance for some of the longer OCRs. They look quite demanding! One is in a derivative style of Kuk Sul Won and the other is in a derivative style of Moo Duk Kwan Tae Kwon Do. I started but never gained black belt in Seidokan Karate and Hapkido. I'd like more throwing and ground experience to learn! Do you yourself having any styles you study? Quote Link to comment
Kishi Posted June 6, 2018 Report Share Posted June 6, 2018 Yup! I'm presently a brown belt in Shotokan Karate, a white belt in Judo, and I study some Kali on the side. I just get beat-up for fun. Anyway, I hope you don't mind if I follow along and root for you from the sidelines! 1 Quote Work like a farmer, train like an athlete, fight like a soldier. 2 Tim. 2:3-6 BATTLE! Link to comment
Valette Posted June 6, 2018 Author Report Share Posted June 6, 2018 Go for it! I'll return the follow. Always nice to meet new martial artists. Those are all awesome styles! 1 Quote Link to comment
Valette Posted June 15, 2018 Author Report Share Posted June 15, 2018 Changed some things up for next week. It was suggested that I switch to a push/pull routine, so I'll look into that while I start up another cycle of 5/3/1 in the meantime. Gonna WOD/HIIT it up in the evenings and slowly add yoga and cardio to the morning. Been getting some dance lessons and swim lessons in lieu of martial arts. Recovery day is now much simpler: do yoga and do T'ai Chi. 1 Quote Link to comment
Valette Posted June 17, 2018 Author Report Share Posted June 17, 2018 Today's Workout Morning: 20 minute jog yoga Evening: 5x5 pull-ups (w/negatives toward the end) Today's Meditative Goal I'm absorbing a lot of new knowledge from users on the NF forums regarding my strength training program that I would like to implement either tomorrow or after one more cycle of 5/3/1. I've also learned today that my school has a plethora of martial arts clubs, and I'm hoping to start BJJ this Fall. Woo! 2 Quote Link to comment
Kishi Posted June 17, 2018 Report Share Posted June 17, 2018 Neat! The trick with the information around here isn't generally that it's bad, but that there's so much and it can mix into things kind of weird. Take your time, adjust things slowly. There's no hurry to get to where you're trying to go. 1 Quote Work like a farmer, train like an athlete, fight like a soldier. 2 Tim. 2:3-6 BATTLE! Link to comment
Valette Posted June 18, 2018 Author Report Share Posted June 18, 2018 13 minutes ago, Kishi said: Neat! The trick with the information around here isn't generally that it's bad, but that there's so much and it can mix into things kind of weird. Take your time, adjust things slowly. There's no hurry to get to where you're trying to go. I feel good doing what I currently do, but I admittedly second guess a lot with my own trial-and-error. Striking that balance that's personally meaningful can be positively mind bending. So, that's honestly helpful advice to hear, too!! On that note, I guess the OCRs plans are being post-poned to next year which is fine by me. More room to develop whatever strengths I enjoy. 1 Quote Link to comment
Valette Posted June 18, 2018 Author Report Share Posted June 18, 2018 Today's Workout Morning: yoga kata review Evening: Dynamic Warm-up: Med Ball Throws Military Press, warm-up followed by 3 sets of 5, 5, AMRAP Anterior Raises, 10x Lat Raises, 10x Rear Delt Flies, 10x 3 set Barbell Row, 8-10x Pike push ups, max Pseudo-pushups, max 3 sets Overhead walk for distance Reverse Crunch, 20x Floor Wipers, 20x Side Crunches, 20x 3 sets 1 Quote Link to comment
Valette Posted June 22, 2018 Author Report Share Posted June 22, 2018 I decided to cash in my active recovery day on Tuesday.Wednesday's Workout Morning: -yoga -kata review Evening: Dynamic Warm-up: Broad Jumps, Box Shuffles Deadlift, warm-up followed by 3 sets of 5, 5, AMRAP Pendlay Row, 7x Pull-Ups, max (without and with assisted bands as necessary) 3 sets Dumbbell Row, 7x ea Ring Curls, max Hammer Curls, 10x Australian Pull-ups, max 3 sets Farmer's Walk for distance Crunches, 20x Russian Twists, 20x 3 setsThursday's Workout: Morning: -dance -lap swimming Evening: - Dynamic Warm-up: Explosive Push-ups Bench Press, warm-up followed by 3 sets of 5, 5, AMRAP DB incline, 15x Wide/Deep Ring Push-ups, 10x Push-ups, 10x (variations) L-Sit Hold, 20 seconds Ring Dips, 10x (lightest assisted band) Tricep extension, 10x 3 sets Bear Hug Carry Reverse Crunch, 20x Floor Wipers, 20x Side Crunches, 20x 3 sets 1 Quote Link to comment
Valette Posted June 22, 2018 Author Report Share Posted June 22, 2018 Apologies for the double posting. Wanted to drop myself a friendly note of accountability right here. So, my school has a BJJ club! Gotta try it out finally! 1 Quote Link to comment
Kishi Posted June 23, 2018 Report Share Posted June 23, 2018 1 hour ago, Valette said: Apologies for the double posting. Wanted to drop myself a friendly note of accountability right here. So, my school has a BJJ club! Gotta try it out finally! Oh no, how dare you do what you want in your own thread! The training looks awesome - 5/3/1 modded for martial arts. Cool! Sounds like you solved a bit of a riddle on that one. Hope the BJJ club turns out awesome! 1 Quote Work like a farmer, train like an athlete, fight like a soldier. 2 Tim. 2:3-6 BATTLE! Link to comment
Valette Posted June 23, 2018 Author Report Share Posted June 23, 2018 Yes! I have enjoyed the progression, and I do find the AMRAP challenging during the main lift. The whole thing takes 45-60 minutes to complete. So, it works.Friday Workout: Morning: -swim 500 yards Evening: -exceptionally light kickboxing -yoga before bed Had a hard start to the day so toned everything down for alight Friday focused on some cardio and skills work with a partner. Quote Link to comment
Valette Posted June 24, 2018 Author Report Share Posted June 24, 2018 Took an active recovery day. Went for a 45 minute walk and did some yoga. Might consider doing something like 3 days on 1 day off for active recovery or maybe 2 days on 1 day off 3 days on 2 day off. IDK yet! Still feeling it out. 1 Quote Link to comment
Valette Posted June 28, 2018 Author Report Share Posted June 28, 2018 Another rest-ish day with walking. Did some walking and another 5x5 pull-up variation in the evening. Monday I hit a leg strength day (just heavy squats, no circuit). Realized I hadn't eaten nearly enough food that day, and couldn't lift much. Tuesday Workout: metcon 400 meter rows 15 Kettlebell swings, 35lbs 15 Wall Ball Shots, 12lbs 5 rounds (18-ish minutes) Followed it up with a few hundred yards of slow-paced laps and yoga. Wednesday Workout: Strength: Shoulders: Dynamic Warm-up: Med Ball Slams Military Press, 5/3/1x Anterio-Lat Raises, 10x Rear Delt Flies, 10x Barbell Row, 8-10x 3 sets Pike push ups, max Pseudo-pushups, max 3 sets Normally, I'd follow up with an overhead walk w/ a 25lb bumper plate but the bugs outside took over. No typical ab workout for this day! Didn't do much stretching today. Weird workout days happen -shrug- 2 Quote Link to comment
ReturnOfTheDad Posted June 28, 2018 Report Share Posted June 28, 2018 Awesome workout posts! I’m working to get back into MMA and BJJ (started off in TKD, Karate, and Kung Fu). Starting my First Challenge, so no where near where you are, but great to see what hard work and dedication can build to! Really cool to see the workouts you put together here. Best of luck as you get started in BJJ, it’s a blast!!! 1 Quote Link to comment
Valette Posted June 28, 2018 Author Report Share Posted June 28, 2018 Awesome!!! Lot of variety in your history. Stay in touch, and I hope your BJJ/MMA/workouts are rewarding! Quote Link to comment
Valette Posted June 28, 2018 Author Report Share Posted June 28, 2018 Double post before I go to my dance class today! I updated by main post (which I find that I often do), so you can see my current programming and logic. I also added links to some social media sites that I'm willing to share. Feel free to follow me on Instagram or come say "hi" over on Twitch. I'm currently (and badly) streaming a Resident Evil marathon. Back to the exercise log! 1 Quote Link to comment
ReturnOfTheDad Posted June 28, 2018 Report Share Posted June 28, 2018 1 hour ago, Valette said: Awesome!!! Lot of variety in your history. Stay in touch, and I hope your BJJ/MMA/workouts are rewarding! Thanks! Will do and likewise. 1 Quote Link to comment
Kishi Posted June 28, 2018 Report Share Posted June 28, 2018 Good grief, that's a lot of work! That you can get all that done in an hour - awesome! 1 Quote Work like a farmer, train like an athlete, fight like a soldier. 2 Tim. 2:3-6 BATTLE! Link to comment
Valette Posted June 28, 2018 Author Report Share Posted June 28, 2018 3 hours ago, Kishi said: Good grief, that's a lot of work! That you can get all that done in an hour - awesome! Oh wow, thank you! I am never sure if I'm doing enough of the "right" stuff for me. x) I never exceed an hour in any individual workout. 1 Quote Link to comment
Valette Posted June 29, 2018 Author Report Share Posted June 29, 2018 Thursday Workout: -dance, 1 hr -lap swimming, 1 hour (messing around with some of the life guard requirements, e.g. swimming with a 10lb kettlebell) <-- I'm gonna count that as a metcon. You guys... woosh -lots of stretching No strength training tonight. The cert practicing right after dance was intense enough on my limbs! 2 Quote Link to comment
Valette Posted June 29, 2018 Author Report Share Posted June 29, 2018 Friday's Workout: Morning Cardio: -400 yards of swimming at a moderate pace with a focus on "controlled breathing" Metcon: -2 minutes of treading water (hands in armpits) 1 round -sprint swim 20 yards -dive down, and kick off floor -Flutter kick (back) sprint 20 yards -"muscle up" at pool edge 5 rounds, 1 minute rest b/w rounds The idea of the "program" I made up for this is to somewhat simulate the certification requirements for a lifeguard. What I need to do to pass: -swimming continuously for 300 yards -being able to dive 9 feet to retrieve the kettlebell -treading water for 2 minutes with hands out of waterEvening Yoga Decided against strength training tonight just to be cautious considering the amount of work I put into today. Swimming and sprint swimming consumed about an hour. Not too fatigued, but probably best to chill out tonight. 2 Quote Link to comment
Valette Posted July 1, 2018 Author Report Share Posted July 1, 2018 Saturday's Workout:Evening Strength Training: Dynamic Warm-up: Pull-ups, Broad Jumps, Box Shuffles Deadlift warm-up: 3x5, 95lbs Deadlift 130lbs x3, 145lbs x3, 165lbs x4 Bent-Over-Row Row, 75lbs x 5 Explosive Pull-Ups w/assistance band, max 3 sets DB Single Arm Row, 20lbs x 7 ea arm Head Bangers on Rings, 10x Australian Pull-ups elevated at parallel, 10x 3 sets Farmer's Walk w/2 25lb bumper plates for distance Crunches, 20x Russian Twists, 20x 3 sets I can broad jump a little further! Anyway, think I'm gonna yoga it for bedtime and call it a day. Cardio was skipped so I could bum it out a little bit today. Lmao, my struggle face is legit: 2 Quote Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.