Sammy on the road to glory

[sammyrulez]

Hello rebeles!

I'm checking in late but I ALREADY started the challenge!

I'm going to make a challenge similar to my previous one:

Kickboxing
Body weight training ( the workout from startbodyweight.com)
Running: 3 thimes a week with a slight variation: no Tuesday I'll do hill sprints instead of track running round and round. I started doing it past Tuesday and my legs still hurts! But what a view!

My fitness goals are:

    Been consistent with this training program
    Been consistent with previous goals ( drinking 1lt off meals and eating 2500 healthy cal a day). I'm gonna go scientific on this one this time! I'm also going to cut sugars and eat more fruits

To this I want to add a couple for Life goals:

    Meditation: I 'll try until succeed
    Been consistent in blogging: I had a huge feedback last month: it will be hard to produce quality content.
    Booking holidays: Do you believe that booking holidays is one of the most stressful activities of the year?

And the grand final:

Make a decent performance at the Interclub contest May 18th. I'm already nervous. The challenge here is to keep the nerves down.
I'm in good shape. I train consistently. I'm not going to put any result on the challenge: it would be stupid. Last time my weight category has been suppressed
And I found myself with dude 10 / 15 lbs heavier than me and 15 yrs younger and even more experienced! But I'm going to do everything I could to make my gym mates proud.
 
 

[Kishi]

Nice! Sounds like you're training for a throwdown like we used to do sometimes around here. Awesome. Good luck!

[Shotokan]

You can do this!!! 

[Teirin]

How is it going so far?

[RisenPhoenix]

Nice, Sammy!  You got this, brothah!  I'm sure you'll make your gym proud!

[sammyrulez]

Ok nice week considering Easter feasting and everything... :-)

 

Strength workout:

14/04/2014

• Squat Bulgarian split squats: 8 8 8
• Pull ups Regular: 7 7 5
• Handstand push up Pike push ups: 8 8 8
• Leg raises Flat straight: 8 8 8
• Push ups Diamond: 8 8 7
• Plank Elevated: 60 60 60

17/04/2014

• Squat Beginner shrimp squats: 8 7 7
• Pull ups Regular: 7 7 6
• Handstand push up Pike push ups: 8 8 8
• Leg raises Flat straight: 8 8 8
• Push ups Diamond: 8 8 7
• Plank Elevated: 60 60 60

19/04/2014

• Squat Beginner shrimp squats: 8 8 7
• Pull ups Regular: 7 7 6
• Handstand push up Pike push ups: 8 8 8
• Leg raises Flat straight: 8 8 8
• Push ups Diamond: 8 8 8
• Plank Elevated: 60 60 60

Nerdy note: the report above is the output of a script that process my GDocs workout log spreadsheet and create a fully formatted weekly report... :-)

 

Running:

 

Record week! I had hill "sprints" ( well let's say I tried to sprint) on Tuesday ( and again today!) and regular running on Thursday and Sunday ( yes I went for a run on Easter morning ... what a fitness nerd am I ? )

 

 

Kickboxing:

 

Amazing session on Friday we had an infinite series of short ( 2 min) rounds with 30 sec rest:

 

• 5 rounds of skipping ropes
• 10 rounds of pads ( 2 with head coach )
• 5 rounds of sparring ( 1 with the head coach)

HFS

 

I honestly lost track of what I did.. I think I'm in the 4/6 zone

 

Meditation

 

2/7... still not getting on it

 

Bogging: Done Fighting brotherhood: honour and respect

Booking holidays: no significant progress

 

From now on I'll try a daily posting of my progress.

 

Thanks to everybody for checking in!

[Kishi]

You code monkey! Importing your docs and making them look all pretty while the rest of us mere mortals have to work!

 

... *sniff* I'm not crying!

 

Anyway, mostly looks good. We still gotta figure out that meditation goal for you, though. Hmmmm.

[Shotokan]

What kind of phone do you have Sammy?  I found a decent android app for mediation.  It is very simple but I used it last night for just a few minutes and I was very relaxed.  

 

I am using the free version and it is called Self-Hypnosis for Meditation by imobilelfe inc.  It's in the google play store.

[sammyrulez]

Kishi:

 

LOL those are very basic but the script is really time saving when I have to post workout summaries here or on my blog.

 

Shotokan:

I'm an apple fanboy.. so my weapon of choice is an IPhone. I use Relax me OM http://www.ipnossoft.com/app/relax-melodies/. I usually set a background sound ( zen monk chorus) and a focus sound ( wind bells).

My real problem is time. When I wake up early for running I do not have time to meditate as well. And the others days... I can't wake up early :-)

In the evening is the same thing: after working out and fix bill, blogs end so I just want to go to bed. I have to find the way to incorporate it in my daily life. For example the HFS Bioenergetics : I often do that after lunch. I climb the 16 stores of my office building and do the routine on the roof top :-)

 

Tuesday morning: Hill sprints! I'm already noticing benefit and performance improvements after just 3 weeks!

Tuesday evening :

• Squat Beginner shrimp squats: 6 5 5
• Pull ups Regular: 7 7 7
• Handstand push up Pike diamond push ups : 8 8 7
• Leg raises Flat straight: 8 8 8
• Push ups Uneven push ups: 8 8 5
• Dip :
• Vertical pulls :
• Plank Elevated: 60 60 60

Wednesday kickboxing session: AMAZING after a day long, useless business trip this very intense session of over 15 LONG (3 min) rounds was exactly what I need to spit out all the stress.

 

Thank for your comment guys!

[Kishi]

Hard to be stressed when you've been beaten on and beaten others in turn. Striking thoughts, indeed.

[Shotokan]

For example the HFS Bioenergetics : I often do that after lunch. I climb the 16 stores of my office building and do the routine on the roof top :-)

 

That sounds like meditation in itself!  That's awesome to train on a roof top.  I have always wanted to do kata or qigong on a rooftop.  

[sammyrulez]

Ok time for a weekly recup

 

Kickboxing: just one session since Friday was bank holiday ( Independence day)

Strength workouts : 2.5 / 3

Running: 3/3

HFS: 5/6

 

Holiday planning: Found a nice apartment and ferry for a reasonable price!

 

Sorry for the brevity but ... it's monday!

[Shotokan]

Ok time for a weekly recup

 

Kickboxing: just one session since Friday was bank holiday ( Independence day)

Strength workouts : 2.5 / 3

Running: 3/3

HFS: 5/6

 

Holiday planning: Found a nice apartment and ferry for a reasonable price!

 

Sorry for the brevity but ... it's monday!

Looks like another successful week!  Keep it up!!!

[Kishi]

Oh, holidays with their tendency to get in the way.

 

You'll get it!

[sammyrulez]

Work and kids too.

 

Dude... what a hell of a Monday I had. I'm not going in the details. I just say that I had my strength workout starting at 10:30 PM.

I was about to skip it but I used a Jedi mental trick I read in a book not so long ago.

 

 

Think of your opponent. Think he is watching tv on the sofa. Think about he is not training. Your will to do some work suddendly pop ups :-)

This is part of some stuff I started Sunday called visualization. I read about it on "Mental Training: How to prepare mentally for combat sports" ( I had to write a review about this book... )

 

• Squat Beginner shrimp squats: 6 6 6
• Pull ups Regular: 7 7 7
• Handstand push up Pike diamond push ups : 8 8 8
• Push ups Elevated push ups: 8 8 8 8 8
• Plank Elevated: 60 60 60 30 30

 

Sadly I had to skip this morning hill sprints because of the rain :-(

[Teirin]

Huh, interesting mental trick.  Like it.

 

Excellent training, as always!  Hill sprints in the rain would suck and possibly end in injury.

[sammyrulez]

the sad part is that it stopped raining as soon as I got to the office parking loft. Karma I suppose.

[Kishi]

Bah, screw karma. Just do your hill sprints later, if you have the time.

[sammyrulez]

I do not.. sadly. I came back at home at 11 PM... :-( I had to pick-up kids, feed them and then go to a Paediatric first aid lesson ( very interesting btw)

[sammyrulez]

Uhg.. I do not have a topic for my weekly blog post. I have a couple of ideas but too vague ... need more time... as always ...

[Kishi]

I know that feeling. Even unemployed, I know that feeling.

[RisenPhoenix]

Wait, I might know that feeling, too. And I dot even write regularly. I need to write a piece for the dojo news letter and I'm clueless on how an what to write. Oi. Tricksy words.

[sammyrulez]

Last week:

 

Strength workout 1 proper

 

• Squat Beginner shrimp squats: 8 7 7
• Pull ups Regular: 7
• Handstand push up Pike diamond push ups : 8 8 6
• Leg raises Flat straight: 8 8 8
• Push ups Uneven push ups: 8 8 7
• Plank Elevated 60 60 60

Plus a Tabata burpee session to accomplish Kishi side quest.. 26 reps

 

running 1/3 the weather and the holidays ... tomorrow I'll be right non track

 

Kickboxing: this was actually good. Trained hard with good result. I got event a thumb up by the head coach.

 

Meditation: I'm in a two days in a row steak... let's keeping this way

[sammyrulez]

Two weeks to my tournament.

 

I'm trying "Visualizations" with Meditation: I try to visualize myself in the gym, putting head gear on, stepping into the ring... so when it rally happens seems a bit more normal and , hopefully, the adrenaline won't crew me.

 

Since there is no more roam space for increase my fitness / strength level I'll focus con cardio and flexibility. Tomorrow I'll do hill sprints for the last time.

Next week just regular running.

[Kishi]

If it seems like you're running out of room, why not just keep the hill sprints? They'll give you the same benefits as the running, in a much more compressed timeframe.