RoMaRiOs Workout log

[RoMaRiOs]

Saw it from KBKris and thought hey this is something that will work for me.
So from now on, I post every time I done my workout...

We 08-15-2007
* 10 Minutes rope jumping
* 5 Minutes shadow boxing
* Did two katas (karate)
* 5 minutes rope jumping
* Stretched nearly every muscle I have to the maximum

- This was an recovery training (sort of) to loosen my muscles from two pretty though workouts...

Next training is tomorrow

[SuicideGripMe]

Nice bro. Keep it up.

[RoMaRiOs]

This was my workout for today:

+ 11 minutes running followed by 3 minutes rest. ( 3 times)
+ About 2 minutes of rope jumping to loosen my arm muscles
+ Little stretching
+ Start with level 1 of the 20 level Challenge
____________________________1st_______2nd_______3r d__ *
- Exercise 1 Push up hold:.......1:14,99.....1:00,00......0:54,12
- Exercise 2 Horizontal pull.............................................. ...
.................up hold:..............1:12,00.....0:40,00......0:30,0 0
- Exercise 3 Squats:..............70 Reps
- Exercise 4 Crunch hold:........1:03,71.....0:34,71......0:30,79
- Exercise 5 Toe presses:........80 Reps

(*Took about 1 minute rest between attempts)

+ 1 minute rope jumping 2 minutes Bag routine (3 times)
+ Tighten all my muscles for 10 sec and rest (3 times)
+ Streched nearly every muscle I've got.

[RoMaRiOs]

Did my workout:

+ 5 sprints of 100 metres, 1 minute rest in between

TIMES:
1: 0:15,84
2: 0:15,74
3: 0:15,89
4: 0:16,50
5: 0:16,78
+ 1 minute, Rope jumping
+ level 1 of the 20 level Challenge
____________________________1st_______2nd_______3r d__ *
- Exercise 1 Push up hold:.......1:27,30.....1:06,08......1:01,20
- Exercise 2 Horizontal pull.............................................. ...
.................up hold:..............1:10,40.....0:50,22......0:32,5 5
- Exercise 3 Squats:..............85 Reps
- Exercise 4 Crunch hold:........1:10,18.....0:49,87......0:41,35
- Exercise 5 Toe presses:........100 Reps

(*Took about 1 minute rest between attempts)
+ Interval training on the heavy bag
+ Cooling down
+ Stretched every muscle

[RoMaRiOs]

This was my workout for today:

+ 24 minutes run
+Magical ten with the following exercises:
1: Push-ups
2: Superman
3: Criss Cross Sit-up
4: Jumping lunges
5: Squat and presing 3 kg (6,6 lbs) forwards, sidewards and overhead
6: V-Sit ups
7: Cycles

Took 30 sec rest between the reps and 2 minutes between the exercises. It was a bit too long...
+ Hand-stand balancing
+ 3 minutes rope jumping
+ stretching

[RoMaRiOs]

Did the following workout:

+ Warming up (dynamic stretching and rope jumping)

+ Tabata
- Criss Cross sit-up
- Pull-ups ( Was a bit to much. Half-way I changed to bicep curls)
- Bag workout
- Rope jumping (doubles)

+ Cooling down (katas)

+ Stretching

[RoMaRiOs]

Today I took a day-off...

[RoMaRiOs]

+ 11 minutes running, 3 minutes jogging and 11 minutes running

+ 2 minute, Rope jumping
+ level 1 of the 20 level Challenge
____________________________1st_______2nd_______3r d__ *
- Exercise 1 Push up hold:.......2:02,94.....1:08,40......1:03,30
- Exercise 2 Horizontal pull.............................................. ...
.................up hold:..............1:15,16.....1:12,82......0:43,8 2
- Exercise 3 Squats:..............42 reps :(
- Exercise 4 Crunch hold:........1:10,34.....0:43,46......0:39,44
- Exercise 5 Toe presses:........68 Reps :(
(*Took about 1 minute rest between attempts)
+ Rope jumping 2 minutes
+ Cooling down
+ Stretched every muscle

I had low reps on my squats and toe presses because I runned nearly 20 km/h so the VO2 max was reached... :D

[RoMaRiOs]

+ Rope jumping 2 minutes followed by 1 minute dynamic stretching: 3 times
+ 2 × Tabat bag workout
+ Don't know what name it has but it goes like: 1 rep... wait, 2 reps... wait 3 reps...
Till Failure
Did it with the following exercises:
-Pull up
-Side crunch Left and right
-Wide push-up
-Thrusts (with 2× 3 kg dumbells)
-Dips
+ Rope jumping 3 minutes
+ Cooling down ( katas and static stretching)

[RoMaRiOs]

My workout for today:

+ 25 minutes running average speed
+ 3 minutes rope jumping
+ 2 minutes rest
+ The following circuit 2 times with 2 minutes rest in between
- 30 sit-ups
- 5 pull-ups
- 15 push-ups
- 30 Fast squats
- 30 Supermans
- 40 lunges
- 12 Thrusts ( with 2 × 3 KG's dumbells)
+ 2 minutes rope jumping
+ stretching
+ Some karate exercises

[RoMaRiOs]

Took a day off.

Only a little bridging and stuff...

[RoMaRiOs]

Afternoon:
+ 5 km run at highest speed possible
+ stretching

Evening:

+ 2 × 3 min. rope jumping
+ level 1 of the 20 level Challenge
____________________________1st_______2nd_______3r d__
- Exercise 1 Push up hold:.......2:07,66.....1:21,88......1:05,88
- Exercise 2 Hand stand............................................. .... ...
.................hold:..................0:45,11... ..0:46,17......0:42,82
- Exercise 3 Squats:..............63 Reps
- Exercise 4 Crunch hold:........1:18,11.....0:45,20......0:40,50
- Exercise 5 Toe presses:........107 Reps

Between exercises 2 min. rope jumping.
I changed the Horizontal Pull up hold for hand stand hold beacause I don't had the ability to something to hang on.

+ Stretching

[Fatman]

Excellent work. Your determination is commendable.

[RoMaRiOs]

Thnx...

+ 2 min. Rope jumping followed by 1 min. dynamic stretching
+ Did the following exercises with tabata (between exercises 2 min. rests):
- Shadow karate (only kicks)
- Thrusts ( with 2× 3 kg. dumbels)
- V-ups
+ Magicel tens with the following exercises (Took rest whatever I needed between attempts):
- Wide Push-up
- Dips
- Diamond Push-up
- Pull-up
- Push-up
- Side-grip pull-up
+ 15 doubles with rope jumping did at least 2 in a row otherwise they didn't count
+ Little Stretching

[RoMaRiOs]

My workout for today was:

+ 31 minute running at average speed

- Needed to rest a couple of minutes for something I never felt before in my legs

+ 12 one legged Squats L & R 30 sec rest in between
+ 1:30,00 rest
+ 4 low steps forward and 4 backward 3 times with 30 seconds rest in between.
+ 1:30,00 rest
+ 30 one legged Calf raises L&R directly after each other
+ 1 minute only punching [bare-handed] on the bag followed by 2 minutes rope jumping. 2 times
+ 3 time wall sits with 1 minute rest in between
1st attempt: 1:00,00
2nd attempt: 0:45,10
3rd attempt: 1:00,37
+ 3 minutes rope jumping
+ stretching

[RoMaRiOs]

Rest day. Only a little stretching and bridging.

[RoMaRiOs]

+ 10 minute warming up. Run 6 minutes rest 3 minutes, run 6 minutes same distance rest 3 minutes and another 6 minute run


+ level 1 of the 20 level Challenge
____________________________1st_______2nd_______3r d__ *
- Exercise 1 Push up hold:.......1:15,87.....1:05,70......0:41,77
- Exercise 2 Horizontal pull.............................................. ...
.................up hold:..............0:59,85.....0:40,35......0:41,7 7
- Exercise 3 Crunch hold:........1:00,00.....1:00,10......1:00,18
- Exercise 4 Toe presses:........71 Reps
(*Took about 1 minute rest between attempts)

-Didn't manage to run the last 6 minute-run and my speed was very low.
-So I also skipped the squates .
-I think I asked a bit to much of my leg (perhaps my body) the last days. I can see it in my reps. So I will take a few more rest days and only keep up with my running schedule at a low intensity.

[RoMaRiOs]

+ Little bag work not heavy only technique. kicks and punching
+ Some bridging

Everything at low intensity because of the pain in my left leg.

[RoMaRiOs]

Workout today:
+ Relaxed Rope jumping to test if the pain in my leg is gone and I didn't feel it
+ 3 × 10 15 reps with 2 min. rest in between with the following exercises:
- Pull-ups ( helped myself a bit with a chair)
- Push-ups feets elevated
- Above 180 degrees sit ups
- one legged calfraises Left and right
- Dips
- Chin-ups (Helped myself a little bit)
+ Little stretching

For next week I think I'm going to start with a different aproach. I will train with goals like performing 10 good push-ups in a row and change goals every two weeks or something.

[RoMaRiOs]

This was my workout:

+ 31 minutes of running at average speed
+ Took enough rest because of my legs
+ level 1 of the 20 level Challenge:
____________________________1st_______2nd_______3r d__
- Exercise 1 Push up hold:.......1:28,28.....1:03,76......1:07,15
- Exercise 2 Horizontal pull.............................................. ...
.................up hold:..............1:03,78.....0:42,48......0:31,8 0
- Exercise 3 Squats:..............31 Reps
- Exercise 4 Crunch hold:........1:29,16.....1:02,07......1:09,12
- Exercise 5 Toe presses:........32 Reps

The low reps are because I changed my form in the correct form.

+ Low intensity bag work only for technique
+ Stretching

Felt great...

[RoMaRiOs]

Todays workout was:

+ Karate training

[RoMaRiOs]

+ Running at different speeds for 20 minutes
+ Rest 3 minute
+ Rope jumping 2 minutes
+____________________________1st_______2nd_______3 r d__ *
- Exercise 1 Push up hold:.......1:06,36.....1:06,15......1:00,30
- Exercise 2 Horizontal pull.............................................. ....
.................up hold:..............1:05,35.....0:45,30......0:50,1 6
- Exercise 3 Squats:..............40 reps
- Exercise 4 Crunch hold:........1:32,20.....0:59,50......0:49,34
- Exercise 5 Toe presses:........45 Reps

Took 2 minutes rest between everything.
Felt a bit sore because of the karate training yesterday

+ 1 minute rope jumping
+ Little bag work
+ stretching

[RoMaRiOs]

Workout for today:

+ Karate training
+ And give the wall walks a try

[RoMaRiOs]

My workout was:

+ karate training...

[RoMaRiOs]

My workout was:

+ Steigerung of 20 min.
- 5 min. under average speed
- 2:30 min. Speeding up
- 5 min. At high speed
- 2:30 min. Slowing down
- 5 min. under average speed
+ Rest 3 minutes
+ Rope jumping 2 minutes
+____________________________1st_______2nd_______3 r d__ *
- Exercise 1 Push up hold:.......1:34,81.....1:15,70......1:17,50
- Exercise 2 Horizontal pull.............................................. .....
.................up hold:..............1:13,50.....1:00,90......0:43,8 4
- Exercise 3 Squats:..............50 reps
- Exercise 4 Crunch hold:........1:33,88.....1:03,33......0:59,80
- Exercise 5 Toe presses:........45 Reps

Took 2 minutes rest between everything.

+ 1 minute rope jumping
+ Little bag work
+ stretching

Was a bit tired at the begin of the training but start feeling better after the running.

// This week I will change to the bodyweight culture level 2 en add some plyometrics in my trainingschedule.

I will left out running for about 2 weeks and start with a whole new running schedule...

[cheesedog]

You're making some good progress. Keep it up!

[RoMaRiOs]

+ Karate training

Did all kind off exercises. Plyometrics and circuits.

[RoMaRiOs]

+ Rest

Sunday I will make a new training schedule and begin with a one week rest(only karate training and stretching exercises).

[RoMaRiOs]

+ Hatha yoga 45 minutes

- Started with making a new training schedule...

[RoMaRiOs]

+ Karate training

[RoMaRiOs]

+ Hatha Yoga exercises

[RoMaRiOs]

+ Karate training

[RoMaRiOs]

+ Hatha yoga 45 minutes workout

[RoMaRiOs]

+ Karate training

[RoMaRiOs]

+ Rest day

Started think off incorporating 2 day's fitness in a gym and a one day only bodyweight exercises...

[RoMaRiOs]

+ Hatha Yoga

[RoMaRiOs]

+ karate training

[RoMaRiOs]

+ Did al kind of stuff

5× 2 pull ups
3× 5 sit ups above 180 degrees
3× 5 Kind of one legged squats on a high object L&R
3× 5 criss cross pull ups
3× 5 some kind of pistols

and did some pole climbing.

[RoMaRiOs]

+ Karate training

felt sore from yesterdays training

[RoMaRiOs]

+ rest day

[RoMaRiOs]

+ Karate training

[RoMaRiOs]

Had no time to do a proper workout. I also need to start with a new schedule but I'm pretty busy at the moment.

[RoMaRiOs]

Did relaxing exercises...

[RoMaRiOs]

+ Karate training

[RoMaRiOs]

+ 20 minute run
+ Did following exercises
- Push-ups 20 reps followed by 30 sec rest
- Crunch 20 reps followed by 30 sec rest
- Squats 20 reps followed by 30 sec rest
- stand up side crunch(don't know the name) followed by 30 sec rest
- Sort of superman 20 reps followed by 30 sec rest
- Leg raises on grounde 20 reps followed by 30 sec rest
- DiamondPush-ups 20 reps followed by 30 sec rest
+ Some stretching

This is going to be my buffer training schedule. Because I am going to the gym in a couple of weeks and I want to keep fit.

[RoMaRiOs]

+ Karate training

[RoMaRiOs]

+ Rest day

[RoMaRiOs]

+ Rest day

- Still waiting for the gym schedule

[RoMaRiOs]

+ Rest day

[RoMaRiOs]

Did following exercises:

+ Rope jumping 2 min.
+ Little dynamic stretching exercises
+ ISO-Explosive push-ups, Hold push in down position for 4 sec. than finish it with a handclap pushup. 3 sets of 5 reps with 1 minute rest in between
+ ISO-Explosive V-Ups Hold a "Low V" for 4 sec than come up explosive in a "high V". 3 sets of 5 reps with 1 minute rest in between
+ ISO-Explosive Squats. Squat down as low as possible. Hold for 4 sec. and jump as high as you can. 3 sets of 5 reps with 1 min. rest in between
+ 3 sets of 12 burpees with 1 minute rest in between

+ 4 400 metres sprints at 80% of my max
+ stretching

[RoMaRiOs]

+ Karate training

[RoMaRiOs]

+ Warming up 2 min. rope jumping and dynamic stretching
+ Bag workout focused on technique
+ 3 sets of max pull ups with 1 min. rest in between
+ 3 sets of max decline push-ups 1 min. rest in between
+ 3 sets of max chin ups with 1 min. rest in between
+ 3 sets of max one legged sq. L & R with 1 min. rest in between
+ Tabata bag workout
+ Kata and stretching

[RoMaRiOs]

+ Karate training

[RoMaRiOs]

+ Rest day

[RoMaRiOs]

+ Karate training

[RoMaRiOs]

+ Rest day

[RoMaRiOs]

Su 10-07-2007

+ Rest day wasn't in my schedule

[RoMaRiOs]

+ Karate training

[RoMaRiOs]

+ Warming up, about 10 minutes jump execises.
+ Did the following circuit 2 times:
- 30 sit ups
- 5 pull ups
- 5 chin ups
- 15 push ups
- 30 supermans
- 30 quick squats
- 12 horizontal pull ups
- (2× 20) lunges
- 12 thrusts (3 kg)
- 2 min. rest
+ Run 25 minutes
+ stretching
+ Kata

[RoMaRiOs]

+ Karate training

[RoMaRiOs]

+ Warming up, about 10 minutes jump execises.
+ Did the following circuit 2 times:
- 30 sit ups
- 5 pull ups
- 5 chin ups
- 15 push ups
- 30 supermans
- 30 quick squats
- 12 horizontal pull ups
- (2× 20) lunges
- 12 thrusts (3 kg)
- 2 min. rest
+ Run 20 minutes

[RoMaRiOs]

+ Rest day

[RoMaRiOs]

+ Plastered a ceiling
pretty tough exercise...

[RoMaRiOs]

+ Run 30 minutes
+ stretching

[RoMaRiOs]

+ Karate training

[RoMaRiOs]

+ Rest day

[RoMaRiOs]

+ Karate training

[RoMaRiOs]

+ Rest day

[RoMaRiOs]

+ Karate training

[RoMaRiOs]

+ Rest Day

[RoMaRiOs]

+ Rest day

- Around new year I will start with a schedule for completing the selection of the Dutch Marines corps.

[RoMaRiOs]

Today I have started with a new schedule for a good time on a 5,5 km run.