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    19-01-2017
    Gray Jedi - Day 4 - Centered

    - 100 slow climbers
    - Beam Dead Hang 4 sets, move 3 reps left, move 3 reps right
    - One Arm Dead Hang(Force Grip) - 10 seconds per arm
    - 20 V-ups, 3 sets
    - 20 Sit-up Punches, 3 sets
    - 30 Cross Crunches, 3 sets

    Staff Training:
    - Bender - Level II

    Jump Rope: 3 rounds 2 minutes
    Handstands - 90 seconds
    Pull-ups in one go(close grip): 22
    Pretty decent ab session. Guess it could be chalked up as a rest day. Still those cross crunches definitely give the abdominals a wake-up call!

    -----

    20-01-2018
    Gray Jedi - Day 5 - The Force vs Gravity

    - 100 slow climbers
    - Beam Dead Hang 4 sets, move 3 reps left, move 3 reps right
    - One Arm Dead Hang(Force Grip) - 10 seconds per arm
    - 200 Push-ups
    - Matrix Push-ups 3 sets of 10
    - 100 Cross Chops

    Staff Training:
    - Bender - Level II

    Jump Rope: 5 rounds of 1 minute each
    Handstands - 90 seconds
    Meditation - 10 minutes
    Chin-ups in one go(parallel grip): 22

    yes...my arms are so done...ow...
    I noticed that I've lost some of those push-up gains I had attained during GRAVITY FIGHTER, dropped from 70, to 60...

    -----

    21-01-2018
    Gray Jedi - Day 6 - On What You Stand

    - 100 slow climbers
    - Beam Dead Hang 4 sets, move 3 reps left, move 3 reps right
    - One Arm Dead Hang(Force Grip) - 10 seconds per arm
    - 100 side-to-side side kicks
    - 100 side-to-side lunges
    - 100 calf raises

    Staff Training:
    - Bender - Level II

    Jump Rope: 3 rounds of 2 minutes each
    Handstands - 90 seconds
    Meditation - 10 minutes

    I remembered during Dragon Week that those side-to-side kicks really made for a decent leg workout, so couldn't resist to add it to this training regime

    Comment


      22-01-2018
      Gray Jedi - The Dark Side

      Come To The Dark Side - Level III

      Jump Rope: 5 rounds 1 minute each
      Handstands - 90 seconds
      Meditation - 10 minutes
      Pull-ups in one go: 23

      I have to admit, as tough as this was, and being my first ever staff workout all the way to level III. I can’t help but also admit, I thoroughly enjoyed this!

      Comment


        23-01-2018
        Gray Jedi - Day 8 - Second Ascent


        - Clapping Push-ups until failure(Force Push): 31,16,12
        - Hollow Hold 3 sets 30 seconds each
        - Cossack squats, holding staff in front - 3 sets 20 reps
        - Slow Climbers - 100
        - Beam Dead Hang 6 sets, move 3 reps left, move 3 reps right
        - One Arm Beam Dead Hang(Force Grip) - 10 seconds per arm

        Staff Training:
        - Bender - Level II

        Jump Rope: 3 rounds 2 minutes each
        Handstands - 90 seconds
        Chin-ups in one go: 27
        Meditation - 10 minutes

        The second ascent, still kills me, however there’s been some good gains with Force Push and had a pretty good grip on the beam, so managed to move the ‘shimmies’ up to 6 sets, instead of just 4.
        Those force grips still knacker my palms though.

        Comment


          24-01-2018
          Random Workout Challenge:
          - True Alpha - level III

          Staff Training:
          - Come To The Dark Side - Level I

          Jump Rope: 5 rounds 1 minute each
          Handstands - 90 seconds
          Pull-ups in one go(close grip): 22
          Meditation - 10 minutes

          Got tagged in the Random Workout Challenge, so ended up doing that as the main one for today, so ought be able to continue with Gray Jedi training in the day to follow.
          True Alpha was a real good burn, had me sweating from the third set.

          Free Bootcamp:

          8 reps each:
          - Burpees
          - Climbers
          - Jumping Jacks

          10 reps each
          - Burpees
          - Climbers
          - Jumping Jacks

          12 reps each:
          - Burpees
          - Climbers
          - Jumping Jacks

          Bounce for 1 minute

          3 sets, 45 seconds of each exercise, 15 second break between exercises:
          - Walking Lunges
          - Push-ups
          - Tricep Dips
          - Plank Walk-outs
          Bounce for 1 minute

          - Side Lunges
          - Jumping Lunges
          - Speed Skaters
          - Plank Up-Downs

          In Groups of 6 people, 2 people doing each exercise, when the group doing the shuttle runs make it to the other side, swap who does what,
          Repeat for 4 minutes:
          - Level 3 Drills ( 8 climbers, 4 push-ups, burpee)
          - Shuttle runs
          - Push-up Punches
          - Shuttle runs

          - Squat Scissors
          - Shuttle Runs
          - Diamond Push-ups
          - Shuttle Runs

          - Lunge-Squat-Lunge
          - Shuttle Runs
          - Ski Jumps
          - Shuttle Runs

          - Burpee Lunges
          - Shuttle Runs
          - Squat Kicks
          - Shuttle Runs

          Comment


            25-01-2018
            Gray Jedi - Day 9 - The Force Dynamic


            - Slow Climbers - 100
            - Beam Dead Hang 5 sets, move 3 reps left, move 3 reps right
            - One Arm Beam Dead Hang(Force Grip) - 10 seconds per arm
            - Tucked Jump Squats 3 sets of 12
            - Burpees 3 sets of 20
            - Full Mule Kicks 3 sets of 12

            Staff Training:
            - Bender - Level II

            Jump Rope: 3 rounds of 2 minutes each
            Handstands - 90 seconds
            Chin-ups in one go(parallel grip): 27
            Meditation - 10 minutes

            Back into the Gray Jedi fold
            Had to compel myself to increase the rep counts, since I was feeling a little off and stiff today, but in the end, seems like it paid off.
            Especially those burpees though.
            Full on sweat session was engaged! Even some wet palm prints on the floor after the handstands practice.

            Comment


              26-01-2018
              Gray Jedi - Day 10 - Mind Over Matter

              - Slow Climbers - 100
              - Beam Dead Hang 5 sets, move 3 reps left, move 3 reps right
              - One Arm Beam Dead Hang(Force Grip) - 10 seconds per arm
              - Horse stance, holding 2.5Kg weights with fingers arms to the side - 1:20
              - Horse stance, holding 2.5kg weights with fingers arms in front - 1:20
              - Horse stance, holding 2.5kg weights, palms facing up, arms to the side - 40 seconds
              - Horse stance, holding 2.5kg weights, palms facing up, arms to the front - 40 seconds
              - 4 minute elbow plank

              Staff Training:
              - Come To The Dark Side - :level II

              Jump Rope: 5 rounds 1 minute each
              Handstands - 90 seconds
              Rainbow Athletics Club's Night Run Event: 5K run

              Felt a little out of it today, and DOMS are starting to creep in to my lower back and legs.
              Still and ended up pretty close to dead with this one. Those Horse stance holds responsible for that. I was pretty close to screaming myself, just like my entire body was. Just had to keep breathing and remind myself; the pain is temporary...
              Damn...it’s times like these I ask myself why I put myself through this. On the upside: There be gainz!

              ------

              27-01-2018


              Fighter’s HIIT:
              30 seconds each:
              - Jump Rope
              - Jab + cross
              - Jump Rope
              - Side Kicks
              - Jump Rope
              - Rest
              - Jump Rope
              - Hooks
              - Jump Rope
              - Turning Kicks
              - Jump Rope
              - Rest
              - Jump Rope
              - Uppercuts
              - Jump Rope
              - Hook Kicks
              - Jump Rope
              - Rest
              - Jump Rope
              - Elbow strikes
              - Jump Rope
              - Knee strikes
              - Jump Rope

              Handstands - 90 seconds
              Pull-ups in one go: 23
              Meditation - 10 minutes

              Was cramped for time today, so ended up doing the old faithful quick-&-dirty

              ------

              28-01-2018
              Gray Jedi - Day 11 - The Core

              - Slow Climbers - 100
              - Beam Dead Hang 5 sets, move 3 reps left, move 3 reps right
              - One Arm Beam Dead Hang(Force Grip) - 10 seconds per arm
              - V-ups 4 sets of 20
              - Sit-up Punches 4 sets of 20
              - Cross Crunches 4 sets of 20

              Staff Training:
              - Bender - Level II

              Jump Rope: 3 rounds of 2 minutes each
              Handstands - 90 seconds
              Chin-ups in one go: 28

              Felt rather 'meh' today, so today's session actually kinda helped with getting over that feeling, without being to strenuous, being an active rest day and whatnot, still...
              I think I might feel it a little in the abdominals in the days to follow.

              Comment


                29-01-2018
                Gray Jedi - Day 12 - The Push


                - Slow Climbers - 100
                - Beam Dead Hang 5 sets, move 3 reps left, move 3 reps right
                - One Arm Beam Dead Hang(Force Grip) - 10 seconds per arm
                - 200 Push-ups
                - Matrix Push-ups 3 sets of 10
                - 100 Cross Chops

                Staff Training:
                - Come To The Dark Side - Level I

                Jump Rope: 5 rounds 1 minute each
                Handstands - 90 seconds
                Pull-ups in one go(close grip): 20
                Meditation - 10 minutes

                Felt a mega chest pump after finishing those push-ups damn. My arms were also pretty much useless and felt rather rigid with those cross chops.

                Free Bootcamp:
                Advanced class:
                10 station circuit, 3 rounds
                - 4 jumping lunges
                - 30m Side shuffle to next station
                - 4 push-ups
                - 30m Side shuffle to next station
                (repeat until all stations have been completed = 1 round)

                10 station circuit, 3 rounds
                - 4 scissor squats
                - 30m run to next station
                - 4 close grip push-ups
                - 30m run to next station
                (repeat until all stations have been completed = 1 round)

                Normal Class:
                - Insanity MAX30 - Cardio Challenge

                ...I was dead...

                Comment


                  30-01-2018
                  Gray Jedi - Day 13 - Power Engines


                  - Slow Climbers - 100
                  - Beam Dead Hang 5 sets, move 3 reps left, move 3 reps right
                  - One Arm Beam Dead Hang(Force Grip) - 10 seconds per arm
                  - 120 Side-to-Side Side Kicks
                  - 120 Side-to-Side Lunges
                  - 120 Calf Raises

                  Staff Training:
                  - Bender - Level II

                  Jump Rope: 3 rounds of 2 minutes each
                  Handstands - 90 seconds
                  Chin-ups in one go(parallel grip): 30
                  Meditation - 10 minutes

                  Damn, my body felt quite knackered after having been resurrected today.
                  Yesterday’s Bootcamp session was quite hardcore, coupled with what a scorcher of a day we had, weather wise.
                  Soreness in my abdominal region making itself known too, as I was doing the slow climbers.
                  With the additional leg day load with this session, everything kinda hurt...

                  Comment


                    31-01-2018
                    Gray Jedi - Day 14 - Breaker


                    Stormbreaker

                    Jump Rope: 5 rounds 1 minute
                    Handstands - 90 seconds
                    Meditation - 10 minutes

                    DOMS from yesterday seems to have amplified today…
                    it’s become laborious to even just lift my arms up.
                    Stormbreaker proved to be a pretty good staff session. However, I must confess, Come To The Dark Side, still takes the cake for me.

                    And with that, this current path of the Gray Jedi has come to an end...for now...

                    "There must be both dark and light. I will do what I must to keep the balance, as the balance is what holds all life."

                    Free Bootcamp:
                    Advanced Class:
                    Circuit: Complete 15 reps of each exercise, rest for 1 minute after each round
                    Repeat as many rounds as possible for 15 minutes
                    - Push-ups
                    - Squats
                    - Climbers
                    - Lunges
                    - Lunge Jumps
                    - In-Out Push-ups
                    - Power Jacks
                    - Close Grip Push-ups
                    - Burpees
                    - Jump Squats

                    Normal Class:
                    Repeat non stop for 3 minutes each:

                    - 5 Cross Jump Burpees
                    - 20m Side Shuffle
                    - 10 Wide Grip Push-ups

                    - 10 Backet Ball Jumps
                    - 20m Run
                    - 10 Medicine Ball Twists

                    - 10 Diamond Push-ups
                    - 20m Bear Crawls
                    - 5 Iron Legs

                    - 10 Plie Squats
                    - 20m Frog Jumps
                    - 10 Power Push-ups

                    - 10 Squat Kicks
                    - 20m Run
                    - 10 Jump to Cross Punch

                    Bootcamp Core Workout

                    Comment


                      01-02-2018



                      Push-up Massacre - Level III

                      Jump Rope: 3 rounds 2 minutes each
                      Handstands - 90 seconds
                      Push-up Master: Day 1 - Advanced
                      Pull-ups in one go: 23

                      Yep...this was quite upperbody day indeed...push-up massacre is definitely the appropriate title there

                      Comment


                        02-01-2018
                        RWC: Reaper - level II

                        Push-up master Challenge: Day 2 - Advanced + ec
                        Jump rope 5 rounds 1 minute each
                        Handstands -90 seconds
                        Chin-ups in one go:29
                        Night Run Event: 5K

                        ----------

                        03-02-2018

                        The Purple Emperor, Frieza:



                        (source)

                        - 20 Double Unders
                        - 5 One Arm Push-ups x 4 sets
                        - 20 Reverse Angels x 4 sets
                        - 15 Overhead Lunges( 16Kg Barbell) x 4 sets
                        - Heavy Bag Work:
                        --- Uppercut + elbow strike - 1 minute
                        --- Freestyle - 2 minutes
                        - 20 Double Unders


                        Push-up master Challenge: Day 3 - Advanced + ec
                        Handstands 90 sec
                        Pull-ups in one go(close grip):24
                        5K run

                        ----------

                        04-02-2018



                        Push-up Massacre NC-17 - level III

                        Push-up Master Challenge: Day 4 - Advanced + ec
                        Jump rope 3 rounds 2 minutes each
                        Handstands 90 seconds
                        Chin-ups in one go(parallel grip):25

                        Comment


                          05-02-2018

                          Fighters' HIIT:
                          30 seconds each:
                          - Jump Rope
                          - Jab + cross
                          - Jump Rope
                          - Side Kicks
                          - Jump Rope
                          - Rest
                          - Jump Rope
                          - Hooks
                          - Jump Rope
                          - Turning Kicks
                          - Jump Rope
                          - Rest
                          - Jump Rope
                          - Uppercuts
                          - Jump Rope
                          - Hook Kicks
                          - Jump Rope
                          - Rest
                          - Jump Rope
                          - Elbow Strikes
                          - Jump Rope
                          - Knee Strikes
                          - Jump Rope

                          Push-up Master Challenge: Day 5 - Advanced + ec
                          Handstands - 90 seconds
                          Pull-ups in one go: 25
                          Meditation - 10 minutes

                          Free Bootcamp:
                          Advanced Class:
                          5 sets:
                          - 12 push-ups
                          - 100m run

                          5 sets:
                          - 12 Sumo Squats
                          - 50 Jumping Jacks

                          Ladder circuit:
                          start with:
                          - 10 plank walk-outs
                          - 1 burpee
                          repeat until :
                          - 1 plank walk-out
                          - 10 burpees

                          Normal Class:
                          3 sets, 45 seconds each exercise, 15 second break between exercise, 1 minute break between sets
                          - Burpee Lunges
                          - Squat Obliques
                          - Wide Pike-ups
                          - Jumping Lunge Punches
                          - Push-ups Shoulder taps
                          - Ski Jumps





                          Comment


                            Originally posted by Beat_Samurai View Post
                            Well done!

                            Comment


                              Originally posted by noname View Post

                              Well done!
                              Thanks noname , as that workout's name suggests, my body was pretty much massacred after that
                              Though, I'm pretty sure with the progress you've been making, keeping up with the Pushers and all; you'd probably knock it out of the park!


                              06-02-2018

                              Frieza: Destroy A Planet!

                              - 20 Double Unders
                              - 15 Front Raises x 4 sets (16Kg Barbell)
                              - 15 Overhead Presses x 4 sets (16Kg Barbell)
                              - 20 Climber Shoulder taps x 4 sets
                              - 20 Superman Extensions x 4 sets
                              - Heavy Bag Work, 3 rounds:
                              --- Uppercut + Elbow strike - 1 minute
                              --- Freestyle - 2 minutes
                              --- Rest - 30 seconds
                              - 20 Double Unders

                              (source)

                              Push-up Master Challenge: Day 6 - Advanced + EC
                              Handstands - 90 seconds
                              Chin-ups in one go: 31

                              Comment


                                07-02-2018
                                Frieza: Assault Form

                                - 20 double unders
                                - 15 Thrusters x 4 sets (16Kg Barbell)
                                - 15 side to side lunges x 4 sets (16Kg Barbell)
                                - 15 squats x 4 sets (16 Kg Barbell)
                                - 100 Axe + sidekicks
                                - Heavy Bag Work:
                                --- Uppercut + elbow strike - 1 minute
                                --- Freestyle - 2 minutes
                                - 20 double unders


                                (source)

                                Push-up Master Challenge: Day 7 Advanced + EC
                                Pull-ups in one go(close grip): 23

                                Free Bootcamp
                                Advanced class:

                                Partner squat tag until 10
                                Partner wheelbarrow push-ups, the holder does squats x 10

                                45 seconds each, 3 sets:
                                - in-out push-ups
                                - One arm burpee punch

                                - Double squat
                                - Double lunge

                                - Single squat
                                - Single lunge

                                - Squat hip thrust
                                - jumping lunge

                                Normal Class
                                Partner up, 4 minutes each:

                                - hi 5 push-ups
                                - 30m run
                                - Low 5 squats

                                - Wheelbarrow hold bottle taps
                                - 30m run
                                - switch

                                - One does an elbow plank, while the other does 6 burpees,jumping over the one who planks
                                - 30m run
                                - switch

                                - Your partner holds your ankles down, while you do plyo push-up, until you're upright on your knees x 10
                                - 30m run
                                - switch

                                Bootcamp core workout

                                Comment

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