cobra's log

[joekirkbycobra]

i decided that i may aswel do one whilst its there
plus it gives me a chance to keep record of what im doing
im also considering having some unlicensed fights after leaving the am's to coach and i did the corner for to lads at a unlicensed show and thought id like to have a go, my amateur record was 5-1 then i dislocated me knee numerous times which kept me out for a year

height 5'8

weight 68.2kg (used to fight at 54 could probably make 62.5)

22 december

3minutes of each

5 standing rollouts/ 10 dorsal raise kept repeating for the 3 minutes

calisthenics- 10 pressup , 10 dorsal raise , 10 burpee's , 10 tricep pressup (heart hand position) , 10 sit up twist, 10 star jump, 10 clap pressups, 10 v sit up , 10 tuck jumps , 10 hindu pressups, 10 crunches, 10 burpee tuck jumps

bar hops (jumping over bar) set a gym record 221 hops in 3 minute

4x bags

pads

10 renegades 15kg/ 10 lat pull down 40 kg

5kg forearm roller up and down twice/20 bicep curls 10 kg

20kg clean and press / 30 kg highpull

10m sprints

when i put / it means i kept swapping over the 3 mins after each set

i then did some core
5 rollout
10side bends each side 25kg
15 crunces holding for 10 secs
20 dorsal raise
30 leg swings
x 6

plank 3x 3 minute
then holding leg raise for 2 minute

then i stretched off

[joekirkbycobra]

23 december

wearing a 10kg vest

4 x 10 pressup running 50m between each set
4 x 10 dorsal raise running 50m between each set
4 x 10 burpee running 50m between each set
4 x 10 close arm pressup running 50m between each set
4 x 10 sit up twist running 50m between each set
4 x 10 star jumps running 50m between each set
4 x 10 pressup claps running 50m between each set
4 x 10 v - sit up running 50m between each set
4 x 10 tuck jumps running 50m between each set
4 x 10 dolphin dips running 50m between each set
4 x 10 crunches running 50m between each set
4 x 10 burpee tuck jumps running 50m between each set

after that i took the vest of and did a circuit
30 second each station

tricep pull down 15kg
leg extensions 35 kg
lat pull down 40kg
bench 50kg
bunny hops
mountain climbers 2kg
forearm rollers 5kg
rollouts
swings 20 kg
pull up
x 2

later on in the day about 6 hours
sparred 6 rounds 2:30 min rounds with 30 sec rest

[MrSmall]

23 december

wearing a 10kg vest

4 x 10 pressup running 50m between each set
4 x 10 dorsal raise running 50m between each set
4 x 10 burpee running 50m between each set
4 x 10 close arm pressup running 50m between each set
4 x 10 sit up twist running 50m between each set
4 x 10 star jumps running 50m between each set
4 x 10 pressup claps running 50m between each set
4 x 10 v - sit up running 50m between each set
4 x 10 tuck jumps running 50m between each set
4 x 10 dolphin dips running 50m between each set
4 x 10 crunches running 50m between each set
4 x 10 burpee tuck jumps running 50m between each set

after that i took the vest of and did a circuit
30 second each station

tricep pull down 15kg
leg extensions 35 kg
lat pull down 40kg
bench 50kg
bunny hops
mountain climbers 2kg
forearm rollers 5kg
rollouts
swings 20 kg
pull up
x 2

might be sparring later just been phoned up so il edit and add that if i do

That is some solid conditioning in the beginning there mate, that's impressive. How long you been fighting, competing?

[joekirkbycobra]

That is some solid conditioning in the beginning there mate, that's impressive. How long you been fighting, competing?
had my first fyt wen i was 15 (only because before then my mum wouldnt allow me 2 :lol:) then i dislocated my knee 4 tyms on the bounce which left me out for a year then wen i came back i got beat then suffered with back problems so i quit for a while, then my old coach asked to help him coach and let me train 4 free so i decided id try and push my body as far as possible which im in the process of

[joekirkbycobra]

24 december

6 2:30 minute rounds sparring with 30 second rest between each

im sparring tomorrow too as im doing the corner for a unlicensed fighter n he hasnt had much sparring and hes fightin sunday

i then did
5 pullup
10 medicine ball slams
15 burpees
20 jumpin jacks
13 times in 20 minutes

[joekirkbycobra]

25 december

decided il spar today as my m8s fighting on the 28th and why not do something you enjoy on christmas

8 x 2:30 minute rounds with 30 second rest

and everyone have a very good christmas :D
all the best
joe

[joekirkbycobra]

im going to take the day off tomorrow and maybe the day after
if i do do something il edit this post

[joekirkbycobra]

27 december

just came to get a sweat on

12 round bag

20 min core excercises

[joekirkbycobra]

28 december

3 minute of each

4 bag (10 second sprint 10 second rest)
10 lateral pull downs 30kg & 10 cable rows 40kg
10 leg extensions 40kg & 10 squat jumps
10 bench press 40kg & 10 dips
5m & 10 m shuttle sprints
10 swings 20kg & 10 Rollover 20kg
turkish stand ups 12kg
calisthenics - 10 pressup, 10 dorsal raise, 10 burpee,10 close hand pressup,10 sit up twist, 10 star jumps, 10 hindu pressups, 10 v-sit up, 10 tuck jump,10 pressup claps,10 crunches, 10 burpee tuck jumps
90 second rollouts & 90 second hyper extensions

[joekirkbycobra]

4 x 3 minute rounds on bag

2 x 3 minute rounds running on treadmill at full elavation (not sure wat speed but it got the heart to 189bpm)

5 dips
10 press up
15 burpee
10 squats
repeated circuit for 20 minutes (that fucking destroyed me)

core excercises
100 chinnies
5 standing rollouts
20kg side bends (12 each side)
10 supermans
holding leg raise 1 minute
x 5
plank for as long as possible

[aj415]

good stuff my man.

[joekirkbycobra]

good stuff my man.
thank you m8

[joekirkbycobra]

30 december

16 minute on bags (20 second sprint , 10 second rest)
16 minute burpees (20 second sprint , 10 second rest)

6 each arm 20kg snatch
x 4

lat pull down
50kg 10reps x 3sets

chin up
15reps x 3 sets

pull up
10 repsx 3 sets

leg extensions
55kg 10repx 3set

glute ham raise
15reps x 3set

core
30 second each
rollouts
v-sit up
leg raise paddles
hyper extensions
20kg side bend (right)
20kg side bend (left)
holding crunch
leg raise off chin up bar
lying leg swings

[joekirkbycobra]

31 december

3 minutes on each 1 minute rest

10 medicine ball slams & 20 straddle jumps
calisthenics (the usual excercises i do during this kind of circuit)
turkish stand up 12kg
4 x bags
10kg bicep curls & 15kg tricep pull down (15 each)
10 dips & 10 15kg renegades
10 40kg bench press & 15 pressup
5m & 10m shuttle sprints

[joekirkbycobra]

all the best 4 the new year hope u have a good night
i cant be arsed partyin so im goin to sleep

[joekirkbycobra]

2 january

3 minute of each

4x bags
35kg lat pull down (varying grip)
20 kg swings & rollovers
20kg high pull, squat n press & millitary press 10 each
5m, 10m shuttle sprints
rollouts
lateral jump over 2 boxes then do a press up (then go back again)
calisthenics
trunk twist machine 10 each side 50kg


later in day
50kg squat (12 rep)
70kg squat (8 rep)
75kg squat (8 rep)
50kg squat (12 rep)

2x12 calf raise 110kg

leg extensions
3x10 55kg

reverse leg extensions
3x10 35kg

10 jumps onto ring (which is up 2 my waist)

core
30second each
rollout
v-sit up
side kicks (30sec each side)
hyper extensions
leg raise paddles
leg raise
leg swings
16kg side bends (30sec each side)



at about 9pm as i was about to shut the gym i did 12 minutes power punching on the bag
it was just a bit of fun i threw around 30 - 60 punchs a minute (though it could well be less)

[joekirkbycobra]

3 january

3 minutes of each

arm throw 20kg (10 each arm)
sit up variations
calisthenics
jump bar
4xbag
rolling up a 30kg mat lifting and running 10m (then turn back)
1 arm clean n press 16kg
leg extension 15kg
high pull & military press 40kg 10 each

[joekirkbycobra]

4 january

4x3 minute bag
4x3 minute pads
4x3 minute defensive work (told a kid who i coach to try and knock me out)
4x3 minute sparring (he was 12 stone, alrite boxer, unlicensed)
10 minute sit up
15 pull up
15 chin up
50 pressup wide arm
50 pressup close arm

[joekirkbycobra]

5 january

5:30 pm
6x2minute round sparring

7:00pm
3 minute of each
shuttle sprint 5m, 10m
skip
rollouts & hyper (10 each)
calisthenics
hop bar
4xbags
pads
35kg lat pull
pressup 20 & 30kg bench 10

[joekirkbycobra]

6 january

20 minutes
5 pullups
10 rollovers
15 burpee
10 power overs
20 jumping jacks

not sure how many i completed in the 20 minutes but my hr hit 195 (5 off maximum)

80kg squat 2x10

40kg bench 3x20

then i got offered some pads
4x3min pads

4x3 min bags
round 1- 30 second burnouts with 30 sec rest
round 2- 20 second burnouts 20 second rest
round 3 15 second burnouts 15 second rest
round 4- 10 second burnout 10 second rest

core
30 second of each
crunches
rollouts
knee tucks
side kicks right
side kicks left
leg raise sit up twist right
leg raise sit up twist left
normal leg raise
x 4

followed by 1 minute hyper extensions
5 minute plank
2 minute leg raise

i felt fantastic today could have trained forever

[joekirkbycobra]

7 january

6x2 minute sparring (it turned into a war)

3 minute of each
pads
turkish standups
30kg bench & feet elavated pressup 10 each
15kg curls and tricep curls 10 each
2x skip
calisthenics
medicine ball ab work
4xbags

[joekirkbycobra]

8 january

20 minute
20kg 1 arm swing 5 each arm
pylo pressup 10
15 burpee
15 jumpin jacks

4x3 min bags

1 mile on treadmill (5:21)

4x12 70kg squats

core
5 min sit ups
1 min hypers
3 min leg raise variations
1 min hypers
5 min plank

[joekirkbycobra]

9 january

4x2 min sparring

4x2min bags
round 1 - 30 sec burnouts
round 2 - 20 sec burnouts
round 3 - 15 sec burnouts
round 4 - 10 sec burnouts

3 minute of each

burpees
4xbag
pads
leg extensions 35kg and squat jump 20 each
30kg bench and feet elavated pressup 10 each
shuttle run 5m & 10m
sit up variations
calisthenics
skip

[joekirkbycobra]

11 january

15x3 bags
5 double end
10 normal
went at quite a fast pace for them all , though it was intended to be a easy day i couldnt hold back

circuit
25 burpee
24 pressup
23 burpee
22 pressup
21 burpee
20 pressup
19 burpee
18 pressup
17 burpee
16 pressup
15 burpee
14 pressup
13 burpee
12 press up
11 burpee
10 pressup
9 pullup
8 40kg clean & press
7 chin up
6 40kg clean & press
5 pullup
4 chinup
3 pullup
2 minute sprint
1 minute squat jump

then did some core

[joekirkbycobra]

12 january

3 minute each
skip
leg raise variations
calisthenics
1:30 med ball slams 1:30 straddle jumps
4xbag
pads
leg ext 35kg & squat jump 10 each
10 25kg shoulder press, 10 40kg high pull, 10 10kg each arm lateral raise
shuttle sprints

did beep test and got 15 then got taken out 4 not reaching the mark in time

[joekirkbycobra]

13 january

12x3 min round sparring

3x3 minute round pad

3x15 chin up

3x10 pullup

2x50 press up

3x12 dips

50 burpees

20minute core excercises

10 minute stretch

[joekirkbycobra]

14 january

bit stiff so just did some legs today

squats
50kg 12 reps
60kg 12 reps
70kg 10 reps
80kg 10 reps
90kg 5 reps

glute ham raise
3x10

leg ext
4x12 55kg

[joekirkbycobra]

15 january

20minutes
5 pullup
5 16kg snatches each arm
15 burpee
20 straddle jumps

4x3 bags

2x800m

core 20 min

[joekirkbycobra]

16 january

3minute each
10 50kg squats & 10 lunges
shuttle sprints
sit up variations
skip
calisthenics
turkish stand ups
4xbags
pads
20 10kg curls & tricep press

[joekirkbycobra]

17 january

3 minute each

lateral jump burpee
calisthenics
46 burpee pullups (that fucked me) My coach did the counting
4xbags (though first i was still recovering)
20kg swing& rollover
15kg renegades
40kg squats
run 10m & 10m bunny hops
rollouts

[Aplin]

Very good log :)

[joekirkbycobra]

Very good log :)
thank you

[joekirkbycobra]

18 january

20 minute
10 20kg rollovers
5 16kg 1 arm snatches (per arm)
15 burpees
15 straddle jumps

6x3 bag

6x3 having kids i coach throw punches at me

15 min core

[joekirkbycobra]

19 january

3 minute each

skip
calisthenics
burpee
5xbag
2x pads
40kg leg ext & 60 kg squat
dips & pressup 10 each

[joekirkbycobra]

20 january

5 pullup
10 power over
15 burpee
10 lateral jumps
5 dips
15 jacks
x 12

2x3 bags
8x3 pads

12 60kg squat
12 70kg squat
10 80kg squat
8 90kg squat
4 100kg squat

15 min core

[joekirkbycobra]

21 january

4x2 spar

[joekirkbycobra]

22 january

20 minutes
10 pressup
10 dorsal raise
10 burpee
10 heart pressup
10 sit up twists
10 star jump
10 clap pressup
10 v- sit up
10 tuck jump
10 dolphin dip
10 crunches
10 burpee tuck jump

3 minute burpee pullup

3x3 bag

50kg squat 20 rep
60kg squat 18 rep
70kg squat 16 rep
80 kg squat 10 rep
90kg squat 6 rep

core 15 min

[joekirkbycobra]

23 january

2x3 floor to ceiling

4x3 heavy bag

2x tabata heavy bag intervals


2x3 10 punch 1 pressup 10 punch 2 pressup up to 10 pressups then back down

10 min abs

[Aplin]

Awesome log man, I'm a bit nervous to ask how you got the nickname Cobra though!!! :P

2x3 10 punch 1 pressup 10 punch 2 pressup up to 10 pressups then back down

We do one like this

30 straight punches, 30 Press Ups, 20 straight punches, 20 press ups, 10 straight punches, 10 push ups

Give it a try!!!

[joekirkbycobra]

Awesome log man, I'm a bit nervous to ask how you got the nickname Cobra though!!! :P



We do one like this

30 straight punches, 30 Press Ups, 20 straight punches, 20 press ups, 10 straight punches, 10 push ups

Give it a try!!!
sounds boss that m8 will give a try
and im always willing to trade training info

[joekirkbycobra]

24 january

3 minute each

Burpee
calisthenics
burpee pullup (aargh)
4xbag
20kg swing & rollover ten each
renegades (15kg) & Curls 15kg 15 each
50kg Squat 10 & 10 Squat jump
sprint & bunny hop 10m each n 10m jog recovery (very effective)
Rollout

[joekirkbycobra]

25 january

4x2 spar

5 in skip

4x2 spar different person

skip

4x2 spar different person again

30 punch 30 pressup
20 punch 20 pressup
10 punch 10 pressup
(thanks aplin it was boss)

"The Real Dirty Dozen"
12 pressup
12 dorsal raise
12 burpee
12 tricep press
12 sit up twist
12 star jump
12 clap pressup
12 v-sit up
12 tuck jump
12 dolphin dip
12 crunches
12 burpee tuck jump
x 12

30 punch 30 pressup
20 punch 20 pressup
10 punch 10 pressup

10 min core

[joekirkbycobra]

26 january

3 min each

4xbag
pads
20kg squat jump & 30kg leg ext
15 deep press up & 15 40kg bench
shuttle sprints
skip
abs and lower back
calisthenics
obliques

[joekirkbycobra]

27 january

10x2 sparring

3x3 bags

30 punch 30 pressup
20 punch 20 pressup
10 punch 10 pressup
(thanks aplin it was good)



10min core

[joekirkbycobra]

28 january

legs
90kg squat
4x8

55kg leg ext
4x10

3 minute tuck jumping onto boxes of varying height

20 glute ham raise

10 min core

[joekirkbycobra]

29 january

4x3 pads

5x12 pullup
5x12 dip

"The Real Dirty Dozen"
12 pressup
12 dorsal raise
12 burpee
12 heart pressup
12 sit up twist
12 ground star jump
12 clap pressup
12 v-sit up
12 tuck jumps
12 dolphin dips
12 double crunch sit up
12 burpee tuck jumps
x12
it took 30mins 27 seconds

back
lat pull down 60kg
3x12

row 70 kg
3x10

10 min core

[joekirkbycobra]

30 january

3 minute each

bar hop
4xbag
20 10kg curls & 20 10kg tricep pull down
10 40kg lg ext & 10 squat jump 4 height
10 40kg bench & 10 power over
shuttle sprints
abs variations
skip
calisthenics

[joekirkbycobra]

31 january

3 minute each
skip
2 lateral jumps with a pressup each side
calisthenics
burpee pullup (45)
x5 bag
bar hops (219)
shuttle sprints
jog 10m bunny hop 10m

lateral pulldown 55kg
3x12

bench 50kg
3x12

squat
20 60kg
1 80kg
1 90kg
1 100 kg
1 110 kg
1 120kg

core 10min

[joekirkbycobra]

internets been down so havent posted

[joekirkbycobra]

7 february

took some drink me mate gave me n flew through the workout

3 minute each

10 20kg swing & 10 20kg rollover
15kg renagades
60kg squat & tuck jumps onto a bench 10 each
jog 10m bunny hop 10m sprint 10m
abs & lower back
2 lateral jumps with a pressup each side
calisthenics
48 burpee pullup ( thru up a bit after)
4xbags

[joekirkbycobra]

8 february

5x3 spar

3 minute of each
4xbag
40kg leg ext 10 & 20kg union jack 10
60kg squat & tuck jumps
bunny hops
abs n back
16kg turkish get ups
calisthenics
burpees
jump bar

[joekirkbycobra]

9 february

3 min each

burpees
calisthenics
jump bar
x4 bag
x2 pads
15kg curl 20 & 15 kg tricep pull down
leg ext 30kg & 20 kg lunge
20 kg chest throw & 10 dips & 10 pressup
burpees
abs

[joekirkbycobra]

10 february

6x3 sparring

20 min
5 pullup
10 medi slam
15 burpee
got through it 19 times n pretty proud of myself, was very hard

20 kg snatch
left arm
3x8
right arm
3x8

10 min core

[joekirkbycobra]

11 february

Squats
130kg x6rep
90kg 4x12

leg ext
55kg 4x12

glute ham raise
20

[joekirkbycobra]

12 february

8x3 spar 30 sec rest

4x3:30 min bag 30 sec rest

bench 40kg
4x12

2x20 dip
2x15 chin up

10 min core

[joekirkbycobra]

13 february

morning
3 minute each
4xbag
pads
20kg curl & forearm winder
30 kg single arm row 5 per arm & tricep pull down 20kg
40kg high pull & resistance band lateral raise
shuttle sprints
arm punch 15kg& single arm clean and press 16kg
25kg bag squat jump & burpee
calisthenics
5 chin up & 5 dip

midday
20 minute
pylo pressup 10
burpee 10
power over 10
burpee 10
dip 5
pullup 5

[joekirkbycobra]

14 february

3 minute

x4 bag
20kg swing
20kg union jack
40kg highpulls & band lateral raise
sprint 10m bunny hop 10m
16kg turkish get ups
calisthenics
mountain climbers
bar hops

[joekirkbycobra]

15 february

6x3 spar

3minute

4xbags
25kg squat jump & 45kg leg ext
35kg single arm row 5 per arm
band lateral raise & 20kg military press
bunny hops
20kg swings
20kg curls & winders
calisthenics
15kg renegades

10 min core

[joekirkbycobra]

16 february

12x3 bags

[joekirkbycobra]

17 february

4x3 spar

20 minute
10 pylo pressup
10 burpee
10 power over
10 burpee

squats
90kg 12 rep
100kg 10
110kg 8
120kg 6
130kg 4
140kg 1 (and a half lol)

10 min core

[joekirkbycobra]

18 february

8x3 bag

core 10 min

[joekirkbycobra]

19 february

12x3 spar

10 min core

[joekirkbycobra]

20 february

100 burpee pullup (8:12) through up at end
100 16kg swing (3:39)
100kg squat 10x10

4x3 bag

core 10min

[joekirkbycobra]

21 february

3 minute each

10 20kg swing & 10 20kg rollover
x4bag
walkin lunge with a 25kg bag
15 kg renegade & 20kg curl
40kg bench & pressup
shuttle sprints
rollouts
16kg turkis get ups
calisthenics

[joekirkbycobra]

22 february


4x3 spar
6x3bag
200 metre 25kg lunge
10pullup 10 dip 10 pressup x 5

[joekirkbycobra]

23 february

3 min each

calisthenics
burpees
4xbags
pads
20kg curls & 15kg single arm row
40 kg leg ext & 25 kg lunge
40kg bench & incline pressup
shuttle runs
skip
abs

[joekirkbycobra]

24 february

12x3 spar

15 min core

[joekirkbycobra]

25 february

started to burn out so took the day off

[joekirkbycobra]

hopefully spaing later 2day

[joekirkbycobra]

i have recently dislocated me knee so i wont be posting in the training log 4 a while

[El Puma]

i have recently dislocated me knee so i wont be posting in the training log 4 a while
:yikes Shit! Godspeed lad and a fast and proper recovery to you. Keep us updated.

[joekirkbycobra]

:yikes Shit! Godspeed lad and a fast and proper recovery to you. Keep us updated.
thank you for your concern

[RDJ]

i have recently dislocated me knee so i wont be posting in the training log 4 a while

Ouch, that's pretty fucked up. How long will you be out?