Jokers Training Log

[thejokerswild]

Opened this up on the advice of another poster. It looks to be a great idea, although I'm never good at keeping a log. Hopefully this being interactive, it could prove to be more useful/motivational than my regular notebook(s)... :yep

Todays session will be posted later on tonight. :good

[sam1222]

Nice one lad, think this could be good for you :good

Plus i'll keep an eye on it and slag you off if you start slacking :D

Are you training for anything specific by the way? or just to stay in shape?

[thejokerswild]

Cheers Sam, I'd put your ideas/criticism to practice. aswell as other experienced persons elses for that matter.

I am preparing for boxing again by doing a 3 mile course for the past 3 monthes. I have taken my time from 35+ minutes to 22.5.
Circumstances had me put my fighting on hold last year after 10 monthes training. I've been back in the gym a couple times since for sparring but have decided I want to restart fighting prepared to go 3-4 rounds minimal cardio fatigue. That would put me at a huge advantage against opposition as well because many amatuers i've met here don't train their cardio much.

I didn't record the day before last but this is yesterdays modest workout. I'm going to use the log to develop a workout plan as opposed to having a mental idea of what i want to do. (bad habit IMO)

-------------------------------------
Woke up went for a surf for approx 1 Hr - choppy conditions

4x4 rounds Shadow box

2 x 1 mile jog to park

Mucked around with the soccer ball for 40 minutes wanted to pay attention to my balance.

1 minute exercises to failure x 1:

Pushups - 75
Situps - Lost count but around the 90-100 mark (edit- no where near 100, i recounted)
Bodyweight Squats - 40

4x 100m sprints - No times taken but done well

I jumped over a rail x 10


---------------------------------

Not really much to work off

[thejokerswild]

Abs.

3 x 50 sit ups
3 x 50 reverse crunch
3 x 50 oblique crunch
3 x 15 supermans
2 x 25 good mornings
2 x 40 push ups
1 x 30 push ups
3 x 40 assisted dips (i had no access to dip bar :lol:)

[thejokerswild]

Sprints - Starting out sprint sessions

3 x 3 Shadow box

2 x 1 Mile run to park

6 x 100m untimed. Medium high - high effort

2 x 200m untimed. Medium - Medium High effort

2 x 5 minute skip doing tricky shit rather than stamina. at this point i was BUGGERED. :)

Inclusion- 1 mile run back from park was at 95-100% effort. It was an intense come down after that but my body will learn.

*body is fucked from this. recoverys a bitch*

[thejokerswild]

1 x 3 Mile Run Untimed.

2 x 4 minute shadow box. (put 2 4ish minute songs on and punched it out)

[thejokerswild]

Had an hr and half in the beach. no surf board but a lot of swimming.

Then spent 1 hr and a half at the park with a soccer ball. A lot of dashes and high pace running but used it mainly for balance and agility. Had a good stretching session after aswell.

Then came a severe asthma attack . I havent had one in 3 years so it was a truly terrifying experience. No asthma medication on standby therefore had to tough it out by taking mini breaths through my nose while immobile. this had to of lasted over an hr and recovering through to 2 hrs later where a decent airflow eventually returned.

I'm kind of worried about triggering something like that again. I became drowsy and oxygen deprived. I had to talk a person out of calling 000.

Notes- Need to identify trigger asap. Via back tracking of events and thoughts. Buy asthma medication tomorrow and keep it on standby always. Also don't trust by standers to have a clue, as they can see you trying to function without oxygen as entertainment.

[sam1222]

Fuck me mate that didn't sound like much fun! it could be the sprints that triggered it maybe? the high intensity of the sprints as opposed to pacing yourself on a longer run could have set it off, i notice you've been doing a fair bit of them.

[thejokerswild]

Who knows? Maybe I won't have another one 2 years?

I basically had to remain calm and seated with next to no breathing. I forgot how nasty those were

Back to training tomorrow.

[thejokerswild]

3 x 50 sit ups
3 x 50 reverse crunch
3 x 50 oblique crunch
3 x 15 supermans
2 x 25 good mornings
2 x 40 push ups
1 x 30 push ups
3 x 40 assisted dips

This is a good workout.

[sam1222]

3 x 50 sit ups
3 x 50 reverse crunch
3 x 50 oblique crunch
3 x 15 supermans
2 x 25 good mornings
2 x 40 push ups
1 x 30 push ups
3 x 40 assisted dips

This is a good workout.

Was that the warm up? :D

[thejokerswild]

Was that the warm up? :D
Get ... outta here mate! :lol:

There is definitely more work to be done though.... :think... I think I need a new abs regime. I'm just lazy I think.

For the record, I got my hands on these training regimes of SAS selection preperations, Seals and other (Elite)Special Forces and your logs(crazy bastard) are not far off what these guys do. Wherever you get the fortitude and resolve to do this work day in day out is still beyond me.

Note- I can post these for persons interested

[sam1222]

Get ... outta here mate! :lol:

There is definitely more work to be done though.... :think... I think I need a new abs regime. I'm just lazy I think.

For the record, I got my hands on these training regimes of SAS selection preperations, Seals and other (Elite)Special Forces and your logs(crazy bastard) are not far off what these guys do. Wherever you get the fortitude and resolve to do this work day in day out is still beyond me.

Note- I can post these for persons interested

:lol:

You tried any of my stuff yet? I find using a short length of rope for chin ups and leg raises/knee's to chest are great for abs. just follow it with a few sets of other ab exercises (any) to finish off.

Yeah put them up mate please, sounds interesting :good I'm getting a bit bored with the tabata stuff now, just using it on weight days or to supplement squats, burpees and press ups. a good tip is to not let your body get used to a set routine, or you'll find your gains/improvement slowing up.

A lot of its in the mind tho. in some ways its harder to maintain a good level of fitness than it is to get there, you've just got to push your body hard every workout. probably why i'm sick a lot at the end of my workouts :D

Plus i fucking love it! :good

[Drunkenboxer]

Get ... outta here mate! :lol:

There is definitely more work to be done though.... :think... I think I need a new abs regime. I'm just lazy I think.

For the record, I got my hands on these training regimes of SAS selection preperations, Seals and other (Elite)Special Forces and your logs(crazy bastard) are not far off what these guys do. Wherever you get the fortitude and resolve to do this work day in day out is still beyond me.

Note- I can post these for persons interested

If you could, mate, that would be awesome. I'm gonna look to incorporate some calisthenics when I've shorn the spare tyre a little. Also, what are "Good Mornings"? Thanks. :thumbsup

[thejokerswild]

AH fkn browser crashed and have to write it again.

1 x 3 Mile Run. Went very well I feel like I'm drugs.

3 x 3 Shadow Boxing

Contemplating another 3 miler to try and top it. If not I'll add more stuff later.

2 x 1.5 kilometres Run at maximum effort (maximum without the assistance of a rottweiler chasing me)

3 x 10 pull ups

3 x 20 push ups
------------------

DP - Good Mornings are a Bowing movement or 'Touch your Toes'. They are used for Injury Prevention and Core Stability. I do mine with something with a bit of weight.

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Sam - Na mate, not yet. I havent mustered the time or will to try it. I need to find a nice place to do pullups, the gym is too crowded. ($25 Memberships you see)

I noticed on these SF workouts that Sams workouts seem more intense. These guys are focused on endurance on top of regular military duties and lifestyle.

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[thejokerswild]

. . . . .

[thejokerswild]

3 x 3 Shadow Box

2 x 1.5 K run to the park. note- First run light jog, Second run to maximum exertion.

Circuit Training -



5 Minute Skip x 4
20 pushups x 4
20 Assisted Dips x 4
20 "Box Jumps" of over a metre x 4 (these wrecked me the worst)
20 Bodyweight Jumping Squats x 4


4 x 100 M Sprints

4 x 5 Pull Ups


-----------------

Note - Worked on breathing technique, mental stamina and enthusiasm during training. Realizing my body can go harder than my mind, the psychology is holding back better results. A lack of mental stamina has affected my breathing technique resulting in a significant loss of stamina. Be sure to keep aware of this.

[thejokerswild]

Went to park for sprint session and during first sprint injured my quad. I'm having a massage therapist look at it tomorrow. It's nothing serious but resulted in a lack of training.

2 x 1.5k job to park

10 x Pull ups

--------

Next day - went to park for 2 hours with soccer ball practising left foot technique and test how the muscle is. I couldn't kick with right leg so not good im assuming. *ps hope massage therapist doesnt read this :yep*

[thejokerswild]

Been lazy the past few days because of leg. I went to the park twice with the ball using only left leg and did a few random sets of situps and pushups though.

Today I did a 3 miler real well, I rekon about 22 minutes although I didnt time it. I felt great and had a lot more to give. I put it to the sprint training that helped aswell as mental tricks.

[Drunkenboxer]

Circuit Training -



5 Minute Skip x 4
20 pushups x 4
20 Assisted Dips x 4
20 "Box Jumps" of over a metre x 4 (these wrecked me the worst)
20 Bodyweight Jumping Squats x 4


4 x 100 M Sprints

4 x 5 Pull Ups



Nice circut! How's your form with the rope? Would you describe it as a jog rope, run, sprint rope?

[thejokerswild]

Nice circut! How's your form with the rope? Would you describe it as a jog rope, run, sprint rope?
It starts slow to get the rhythm going but then I keep it at a strong pace to ensure that it stays challanging to my conditioning while also including sprints.

I'll also put on a song aswell and set goals for myself like "sprint to the end of the verse". Just like on a run where I'll be "sprint to that tree" or "sprint to the top of this hill and I'll give you a nice breather at the end"

As for use in the Circuits, it's important to challange yourself but also leave room for the rest of the work that needs to be done.

[thejokerswild]

1 X 3 Mile.

It was a fkn hot day with little water and thus sadly ended the run slower than expected due to a nasty stitch. Performance before that was at a high though. Despite cramp and locking myself out of my home, was quite pleased with the results.

3 x 100 situps

[thejokerswild]

Personal Feat Accomplished - 5th November 2009.

So a lot of personal stock was invested in breaking 20 minutes on the 3 mile. Ofcourse by no means an impressive feat... to a well tuned athelete but I finally did it.

1 X 3 Mile in 19.24

Absolutely stoked and surprised on the leap in performance tonight. Almost feel as though a better time could of topped of that :think. In any case, it's wise not to be satisfied and quickly come up with a new goal. I promised myself full time boxing once i broke the 20 unfortunately It's not looking ideal to start that yet. I'll have to have to initiate some kind of plan for that.

[thejokerswild]

Note to self - keep log updated!!

Basically every day since last post I've been doing 3 mile runs. Every day with mild ab work except today. 1 of those days I included 2 x 3 mile. Not far off of each other in terms of rest period. I'm obsessed with this distanced for some reason.

To all those getting worried or dismayed, I've sused out a new track around the corner with many fuck off hills, stairs and obsticles to keep me busy. If you saw what I've got in planned you'd be worried!

One thing has come up though. 2 days ago while playing soccer I had a runner blow out. This is such an untimely thing to have happened though, owing to current (lacking) funds situation!!

I have another old pair packed away in storage and am not happy to use them! Anyway, plenty of miles and rounds clocked on my old reeboks so in a way I'm happy they can be finally laid to rest. :(

R.I.P R1 and R2

[thejokerswild]

10 x 25m in the ocean baths. Good little session

Will absolutely need to practise form on these, my stroke is horrendous compared to these other swimmers. Although they swim in there 12 monthes of the year so might not be too hard on myself.

ps. i never realised the babes that train via swimming. Enjoyed the whole session

[thejokerswild]

2 x 1.5 Mile

6 x 25 M freestyle swimming in ocean baths

2 x 1.5 K run to brothers place

I need to hit some weights bad, Im leaning out too much!! Everyones saying I've lost a lot of weight. Feel great though.

[thejokerswild]

Internet has been missing for a couple days. Although this has been quite motivational for exercise.

Missing days included a few 3 mile runs, I ran(fragmented run)to a suburb about 10 k's away on a hot day.

Some days I did abs and a small shoulder workout.

NOTE- DO SOME FUCKING CHEST AND SHOULDERS running is making me too lean.

[sam1222]

Internet has been missing for a couple days. Although this has been quite motivational for exercise.

Missing days included a few 3 mile runs, I ran(fragmented run)to a suburb about 10 k's away on a hot day.

Some days I did abs and a small shoulder workout.

NOTE- DO SOME FUCKING CHEST AND SHOULDERS running is making me too lean.

Take a week off running, just do 3 or 4 weight circuits and hill sprints for cardio. on the weights days finish with some sets of weighted chin ups, dips and press ups (doesnt really matter what weight you add to the exercises cos your just finishing off a weights session) try 8 sets of 3 explosive reps.

I was starting to get a bit too lean myself a few weeks back with all the cardio so ive cut back a little on running and started lifting heavy-ish again. (max: squats 75kg, bench 95kg, deadlift 130kg) i'm lifting 4-5 days a week , and we're doing a lot of weighted chins, dips and press ups. (its insane what my brother is hitting with the chin ups, we do reps to failre from 5kg til we hit our max and he's getting 3 reps at 45kg. he's 18 and only weighs around 9st!!) and its working wonders.

I know you've said before the gym you use is expensive and you've no gear at home to train but just thought i'd suggest this anyway :good

[thejokerswild]

Still hitting my run hard, I've been doing some laps and am seeing good improvements in technique. Could be my imagination but breathing in the runs have seemed easier from swimming.

Just did this
3 x 50 sit ups...
3 x 50 reverse crunch...
3 x 50 oblique crunch...
3 x 15 supermans ...
4 x 25 good mornings..
2 x 40 push ups...
1 x 30 push ups.
3 x 40 assisted dips ...

Loving the running at the moment, have really worked to a standard and now have a lot of freedom during the exercise.

The strength seem to be a burdon now...

Thanks for the post Sam, I have a gym membership and am intending to go this week. Mate just told me he's benching 140kg which is big for someone his size. Need to see it in action and hopefully sort myself out some weights exercise.

[thejokerswild]

About to go on a 3 mile run then a surf.

I'll do some sprints in the arvo, if I do I'll update this space for sure as it's not certain just yet.

Edit- Beach was flat as a tack so no surf for cammy and arvo sprint session still pending.

Run was good, I split it into 1.5m Intevals and went to full exertion. Was about 100 m away from vomitting I rekon, pretty good economics to hold it in!!!

[Drunkenboxer]

Ay Joker, how goes the training, mate?

[thejokerswild]

DB. Not that bad mate. I've been consistantly working out each week day(even if it is minimal effort some days). Since my last post here I've been doing a mix of abs and pushup routine along with normal 3 mile or hill runs.

As of mid last week I've started working a new routine at an oval around the corner.

Medium to Full exertion runs between 2 poles spaced approx 250m apart.

5 revolutions to and from the poles

Complete a set of 20-30 reps calisthetic exercises on reaching each pole.

So far it works out to be 10 X 250 m and 10 X 20-30 reps of whatever I'm doing.

Currently aiming for better performance on the calisthetics but judging from the soreness next day, I'm expecting good results from such a simple routine.

[thejokerswild]

Still going, although couldn't be arsed posting it here.

I've been focusing on lung capacity and anaerobic threshold in 200m sprints. Getting a LOT better at it and am just generally pleased with the benefits reaped from this workout. Makes you feel like a real athlete.

Also doing coastal hill runs, couldn't give you a distance but probably around 5 miles. Ofcourse with breaks and stoppages (fuck it, better than not trying at all).

Occasionally do my 3 mile track.

Been shadow boxing drills every second day with rubber bands. Certainly recommend everyone do this, rips your shoulders to shreds but can feel strong improvements.

Been walking long distance with a pack aswell as on beach due to upcoming hike. Can't wait for that.

Also today Im cashing in 200$ atheletes foot coupon and getting me a pair of fitted runners. STOKED!

jw.

[thejokerswild]

Got the running shoe fitted, was a process i was impressed with (although lack of shoe variety pissed me off) and took them out for a few spins.

Absolutely happy with the fitting and look of the shoe (mizuno wave nexus 4 in orange) but having 1 issue with it.

Too much midsole support, I feel like these are baby training shoes or something if you know what i mean. I look like one of those yuppy fashionable runners and not liking it much. I havent tried hard runs or sprints yet but I'm hoping i get used to it being these expensive pair of Mizunos!!

/winge

Good news is that the lady at athletes foot told me i have perfectly normal contact with the ground and my step on the pressure pad shoe showed I have a perfect neutral line of weight distribution down my foot.

Other than test jogs, training has been post poned because am operating on 3 hrs sleep. (4 hours night before too)

[dfh85]

nice i am looking to invest in some running shoes but right now im saving up for a new headguard so they will have to wait..

how come ur only getting 3 hrs?!

[thejokerswild]

Well Mizuno is an up and coming brand around here and I would recommend now having it. They seem to go a little further on quality than other in the same price range from what I saw.

Sleep? Oh I've just had some disturbances with partying in the new year, but i'm not normally the most consistant sleeper in the first place :roll: :good

[thejokerswild]

Started a new and more advanced abs routine that include more stabilizer exercises.

Started a Leg Plyometrics regime will post more on these later.

[thejokerswild]

First time weighed in 6 monthes. Went from 95kg to 79.4. I knew i lost some mass from running and diet, not that much.

Ran my track in 18 minutes today.

[thejokerswild]

Phwoar, did a massive stairs session last night. For a challange went up and down this big staircase 20 times in the middle of a 3 mile run.

Why am i postng this? Legs more specifically my shins are in crazy pain. Think i over did it.

If people new to running are reading this, if you hurt your shins like this ever make you give it a couple days to heal so as to prevent proper shin splints from developing! (done that before)

[thejokerswild]

Went for a good swim today in the ocean baths. We're well into autumn/fall here so the water was a cool temperature. Felt good, might try and make it a habit.

Swim was 10 x 50 m

[thejokerswild]

Did a medium pace jog to beach 2 x 1.2k.

Ran 2 differant sets of stairs 15 reps each. Focusing on sprinting single steps and bounching on double steps rotating each repetition.

In the morning did a fairly easy elastics routine, all upperbody shoulder exercises.

[thejokerswild]

It's friday night and I'm about to do a stairs session. fml

I'll do abs later aswell, lately i've been doing the freddie roach ab workout on youtube. All 3 videos. It's a very good abs workout for core strength and stability.

[thejokerswild]

Decided to do 6 miles today, i never really run longish distances but found it quite easy compared to belting out 3 miles.

Going to do abs later, core is feeling good actually.

[thejokerswild]

Upped my daily push ups to sets of 50 instead of 30. Feeling somewhat like an athlete pumping those out.

Took a couple runs in my workboots for the hell of it(it was night anyway). Was a great workout.

Decided to cut runs from 3-5 miles down to 2-3 k's and exerting a lot more intensity. Feels excellent compared to gruesome 3 miles.

Upped the exertion in the abs routine aswell as more attention on stabilizing exercises.

[di tullio]

sounds good, man. keep it up.

[thejokerswild]

Thanks man. I've been making it a part of the lifestyle over just sticking to a regime. Much better that way.

[thejokerswild]

Ahh preparing for a run right now. It's freezing outside. Why do we do this shit again?

[thejokerswild]

Yesterday.

2 x 3 kilometres. Found a massive staircase with 45-50 stairs and ran x 11. Lactic acid burn.

Completed a routine of elastic bands, floor work on core stability and strength and push ups. Lots of pain in the morning.

[thejokerswild]

2 x 3 kilometres. Staircase x 10

[thejokerswild]

2 x 4 kilometres. New staircase x 5. + Hills

Same track but went to a bigger set of stairs down track.

Might be dorky but this evening might take my phone with me and get a snap shot. It's a nice set of stairs.

Also have been doing elastics work and core like usual. 3 sets of 50 pushups are fine with me for now.

[thejokerswild]

Fairly big 24 hrs, worth noting. 8pm 4 Mile run with 10 reps of a smaller stair case. Woke up ran 2 and a half k's hard. 50 X 4 push ups on a medicene ball.

[thejokerswild]

Challange-
We have had gail force winds and weather has been crooked. It's gotten better but still ugly.

Going to run 6 k's and maybe hit the stair case (or maybe not).

edit-

Finished, not nearly as bad as thought, people make the weather out worse than it is.

[thejokerswild]

Just did a 5 K run for breast cancer. Run was full of heavy rain, wind and cold, so it was fairly horrible run but still managed 23 minutes. Can't really complain with that.

I can usually run better but had hard time controlling and maintaining speed.

[sam1222]

where's the steps pic? :D

[thejokerswild]

where's the steps pic? :D
Sam apologies, this afternoon i'll take a pic while on run.