Tag: Weight Lifting

Weight Lifting Workout 12/11/2019

On By Thinks with SpinksIn Fitness, Weight Lifting, workoutLeave a comment

So changing up the workout my coach gave me. I added two things, and took out one thing.

It is one of those days I know I need to get cardio in, but I also know my body does not want to. So I just did a mile run so I could get warmed up and get some cardio in.

Workout:
Perform each set with only 30 seconds rest between sets, then 1 minute rest between each different exercise.

  1. 1 mile run
  2. 40 lat pull downs. ( 50 lbs for me)
  3. Bench press with as heavy as you can go for 8 to 9 reps, x 5 sets (85 lbs for me)
  4. Back squats with as heavy as you can go for 8 to 9 reps, x 5 sets ( 135 lbs for me)
  5. Kettlebell swings 40 reps ( 25 lbs for me)

I really feel doing something is better than doing nothing at all.

So if you can get out there and get a workout in, do it, next time try to do more reps or go heavier.

Martial Arts 12/03/2019: Back At Training After Holiday Shenanigans

On By Thinks with SpinksIn Brazilian Jiu Jitsu, Fitness, Kali Escrima, Martial Arts, Muay Thai, Muay Thai, Fitness, Weight Lifting, workoutLeave a comment

Yup back in the saddle again. We had a holiday here. It is called Thanksgiving over here in the U.S. of A.

What this meant is decreased classes due to gym being closed, and trainers wanting to spend time with family. Sheesh… *I am kidding, I kid*.

Also my daughter brought home some lovely germs. We all seemed to have caught during the holiday week a small version of the flu.

So due to all of that above, I attended a total of 1 count it one day of martial arts training this last week. I did do a weight lifting workout on Sunday, but its not the same.

Well we are back after the holiday shenanigans and starting a new week of martial arts training. To be perfectly honest, I really needed the break. Not only did I feel like death for a few days, due to the cold/flu. My body needed a break.

Tuesday 12/03/2019 – 2 hours… Muay Thai and Kali

Tony kicked our butts again today. He had us doing 5 minutes of ladder drills, and 5 minutes of jumping rope. Then 3 minutes of shadow boxing jab and cross.

Today we worked on jab, foot movement, and keeping our hands up for blocking,

We worked on jab, cross, again focusing on extension and foot movement.

Then we worked on a lead side teep to, lead kick, followed by rear kick.

It was a great day of class. I also got to help two new people in class. I hope they come back.

Kali- Lock Flow Drill 1-12

Ok so I have been taking Kali for 2 years. I have known about this drill for just about that long. It has taken me all this time for it to finally sink in. I understand the drill. I know it is not how you were disarm, and or use all of this in a fight, however, I understand the drill.

When I first started out, trying to remember all 12 moves was daunting. I could only get 1 or 2 down. Over the years it seems to have been building up. I got it today. I got it and I remember all 12. Now do I do it perfectly. NOPE! But can I repeat the drill at home… YESSSS! I am so excited. When I finally realize I can do something, I have been working on. It seems to sneak up on me. I don’t go into class going… yup been here done that… I know it. No I go into class, and when we start moving, and drilling I seem to understand the flow.

Here is a video of me doing just that. I start and stop, and I chopped up this video so that you did not have to see such a repetitive process.

I got a really nice compliment from my teacher today. He said my control was great. I was controlling the assailants knife, and his actions and using his force/momentum to turn it back around onto him.

Tuesday 12/04/2019 – 3 hours… Running, Weight lifting, BJJ and Muay Thai

Today was a great day. I was able to get a run in, I did the weight lifting workout that my trainer sent me and that I did before on Sunday.

BJJ:
I got a chance to go to my BJJ class. That is the class that suffers the most to my time crunch, and juggling our life. But today was great we worked on:

  1. Taking the back
  2. What to do if you lose control or your choke, you move to mount
  3. Choking/choke hold from the back, under hooks, and seat belt grip
  4. Arm bar from behind
  5. Taking the back, control with choke, flipping opponent, and forcing their face into the mat/ground, while choking them.

It was a lot of fun. But so hard to do well. BJJ is an art that takes time and patience to do.

Muay Thai:

Today was great… I got to do a bunch of cool things. One of which was the alligator crawls. Whew that was a whole body burner. I am going to do more of those.

This is what an alligator crawl is:

Tony my trainer had us doing:

  1. we did a full body conditioning warm up
  2. jab, cross, leg kicks
  3. jab, cross, body hook, face hook, leg kick, face hook, cross
  4. shield kick then kick round house
  5. shield kick then double round house
  6. we worked on hooks on the bag
  7. we worked on lead shield then double lead kick, then rear kick
  8. Then we did abs

I made a video of me doing some of the bag work.

Tuesday 12/05/2019 – 1 hours… Muay Thai

Today was a great day in Muay Thai training. I learned and grew some.

It started out frustrating so I took a negative and made it a positive.

I really dislike when some of the new guys, I say guys cause I have never run into a girl doing this. I am sure it can happen but from my experience it’s young new guys. They have something to prove. So they hit way to hard in drills, and sometimes don’t take feedback/pointers from me. This one did not know how to hold Thai pads to boot. I was frustrated and annoyed. But I took a second to steel myself and turned it around, I got to know him a bit and tried to make it a teaching platform. I kept reminding him on how to hold the pads and let him know if he did not hold well he could get hurt and I could get hurt. He says he is having a good time and likes Muay Thai class.

It will take a while for him to get our gyms culture. He has been with us for a few months already. He says he came from a Krav back round.

I am going to continue to try to come at working with this individual this way. Here’s hoping he gets it.

Friday 12/06/2019 – 1 hour… Muay Thai

We did conditioning training again today. We worked the ladder, and hurdles. Tony my trainer wants us to focus on fast feet. I know I need to work on my footwork and getting it faster. The faster my footwork the faster I will get in and out of the pocket. The faster I will be able to dodge incoming strikes. Etc.

It was super fun. I had a great time, and I am pooped.

This week was a great week of training, and I am so glad to be back after a holiday break. I do really miss training when I don’t get a chance to do it. Or when I am restricted from doing it cause work gets in the way.

I got 7 hours in, and other extra curricular training. =)

Have a great night. Thank you for reading, and let me know if you have any questions.

Weight Lifting Workout from my trainer Tony 1

On By Thinks with SpinksIn body image, Fitness, Weight Lifting, workoutLeave a comment

Today I did a weight lifting workout that my trainer for Muay Thai gave me and my team mates.

I was very taxing and he said it was going to make me sore for a few days and laughed. I accepted the challenge and did it. I also filmed it so that I could keep record of my progress.

Using weights that make it hard for you to complete 8 to 9 reps. You want to do 40 reps total for each weight.

Weight Lifting Workout:
60 second rest between each different exercise

  1. Barbell back squats 8 to 9 reps for a total of 40, 30 seconds rest between each 8 to 9
  2. Barbell bench press 8 to 9 reps for a total of 40, 30 seconds rest between.
  3. Barbell row 8 to 9 reps for a total of 40, 30 second rest between
  4. Kettle Bell swing 8 to 9 reps for a total of 40, 30 second rest between

It was hard to get a picture of me today, I felt like I looked terrible in all of them.

If I can work on my fitness, any of you can do it too. I am not the normal fitness model. I am as far from it as one could get. I just try to do my best. That is why if I can do it I truly believe you all can do it too.

Keep working on make yourself the best you that you can be. Thanks for reading, and I hope you all have a great day.

Martial Arts 11/19/2019: Any Gym Time is Good Time

On By Thinks with SpinksIn Kali Escrima, Martial Arts, Muay Thai, Muay Thai, Fitness, Weight Lifting, workoutLeave a comment
This particular picture popped up in my FB feed today. I felt it was appropriate. This is a core belief of mine. Even on the days I don’t feel like getting in there. I do it because it is good for me.

This week we have a shorter training time. Our gym is running a seminar weekend and so we don’t have class on Friday and Saturday.

The extra rest may be a blessing. We will see. I may just train on my own just to keep working on things.

Tuesday 11/19/2019 – 2.5 hours… Muay Thai and Kali

It was so much fun tonight. I got to work with a brand new student who is 6 feet tall and named Steve. In Muay Thai we worked on distance management. And in Kali we worked on sword and shield, high box, full box, and Saint Chameel. Thank you Khun Kru Krysta for the great class.

After class snack/meal. Yup I am weird but it tastes so good. I egg and 3 egg whites, radishes, and a baby cucumber!

Tuesday 11/19/2019 – 1 hour and 45 minutes… Kettle Bell and Muay Thai

I did it again. I made a kettle bell workout for myself, friend, and husband again. You can read about it here.

Kettle bell workout

Conditioning: 45 seconds to do the exercise 15 seconds rest between them

Coach Tony gave us a fantastic conditioning class. Thank you! Lots of explosive movements and functional movements. Whew I am exhausted. Did I say that yet? I will probably say it a few more times.

  1. bear crawls x 45 seconds
  2. half burpees
  3. side to side bear crawl
  4. step ups
  5. crab walk
  6. ninja jumps
  7. sit through
  8. side to side burpees

After my workout, and then three rounds of this.

We worked on double kick to knees and then elbows.

Tony then had us working on our core muscles. Whew… At this point in the night while I am writing this. I am exhausted. I may not remember all the exercises he had us do but you get the picture. My husband does not remember and is about to pass out. So that is of no help to me. =) I guess I am on my own, and with my own recollection.

  1. crunch up to touch ankles
  2. pike crunches
  3. bicycles
  4. ???
  5. knee to elbow in plank position
  6. plank elbow to hand raises
  7. ???
  8. 30 second planks with a weight on our back. I ended up doing 4 30 second planks, while everyone else did 2. Cause coach told me to, so I did.

But you get the gist of what happened to us. I am exhausted. I am in need of a shower, and I have to get up really early… I commonly say “at the ass crack of dawn”, but I digress. 4 am is coming soon, so that is it for this day.

We intended on going to the gym and training on Thursday, but life got in the way. Husband had a work emergency and had to take the car to deal with it. So this week I only did 4 hours 15 minutes of training. That is a huge deviation from our usual 8 to 10 hour training weeks. But When I first started my fitness journey I would have been so happy with that amount. It is amazing to think about how things have changed.

I can say my body has needed the break. And while I would have liked to train more. It is nice to have a break. As I said any time in the gym is good time. Try to stay positive and do what you can. Life will rear it ugly head sometimes, so just roll with it.

Thanks for reading. Have a great day. Keep working to be the best you that you can be. Like, comment, and share if you feel inspired to.

Kettle Bell Workout #2 11/20/2019

On By Thinks with SpinksIn Martial Arts, Weight Lifting, workout1 Comment

My friend and husband wanted to do a workout again before our Muay Thai class. This kettle bell workout took about 45 minutes to complete. We did it in a superset format. Doing a super set is great for your body and muscles. Supersets increases the intensity and overloads your muscle so that makes it work harder. Supersets have been found to give you better results for muscle growth because it helps you get into hypertrophy.

Hypertrophy: Is an increase in muscle mass and volume. You reach hypertrophy when you damage your muscles mechanically and get your muscles to metabolic fatigue.

Kettle Bell workout
( Superset each set of exercises done back to back, no rest till both exercises are done. We rested 30 seconds between on set of exercises. Then repeat exercise set 3 times.)

Note: use weights that work for you. I did all of these with 25 and 20 lbs. But use the weights that you can safely wield.

  1. KB swings x 30 for 3 reps
  2. KB Goblet squats x 20 for 3 reps

  3. KB Halos x 10 for 3 reps
  4. KB Bulgarian Split Squat x 10 for 3 reps

  5. KB single leg Romanian dead lift  x 10 for 3 reps
  6. Sit up and press x 30 for 3 reps

  7. KB bent over rows x 10/15 for 3 reps
  8. Leg raise circles x 10 rotating left, 10 rotating right for 3 reps

I had shown my KB workout to my trainer, Tony. He said oohh good that will be a good warm up to my workout. Then he procceded to kick our butts. But that will be put in my later weekly blog about my martial arts training.

I hope you get a chance to try this out. Let me know what you think. Let me know if you get to try it out. Have a great night. Thank you for reading.

Martial Arts 11/12/2019: Strong Arms gives Strong Clench, Strong Claves Helps You Move More

On By Thinks with SpinksIn Martial Arts, Muay Thai, Muay Thai, Fitness, vacation, Weight Lifting, workoutLeave a comment

When your friends ask you to put together a workout. That is what you do.

Since we are training conditioning to get ready for our level 1 test. I was asked to help make some weight lifting classes we could do this week I did a kettle bell session.

At the same time one of my trainers has upped our conditioning. At one point in the week I… lets say it hurt to do my daily activities. I hope to get stronger, get toned, lose more weight, and just get better over all in my martial arts.

I have the discipline to get into the gym and work myself up to 100%, however, I noticed I need the coaches to push me up and over my 100%. To get me to get past my top level to 110%. To pull one more set out, one more rep out. It is great to know your limitations and what you need to success.

Tuesday 11/12/2019 – 1.5 hours… Muay Thai

Guess who has two thumbs and 2 months about to get ready for her next test. Yep that is me.

Tony said, “strong arms gives strong clench, strong claves helps you move more.” What he means is this conditioning we do when we make our muscles stronger we can hold on better, and the better we work our calf muscles the better we will be at being light on our feet. Being light on our feet is necessary to be able to move around and get out and away from a strike.

Below is the training we did today.

  1. 2 x 3 minute knees 188, 221
  2. Plank for 30 seconds between each round
  3. 2 x 3 minute jump rope
  4. Squat and hold for 30 seconds between each round
  5. 2 x 3  minute rounds of 10 kicks on each side continuously
  6. Jumping Jacks between each round 30 seconds
  7. 2 x 3 minute rounds of Knees
  8. 2 x 3 minute rounds of 4 knees then 4 kicks
  9. Stretching.

Wednesday 11/13/2019 – 1.5 hours… Muay Thai, and Kettlebells

Whew what a workout today. I am going to be feeling it tomorrow. I put up the kettlebell workout I had myself and the guys do today before class.

Kettlebell Workout

My friend, husband, and I want to get more weight lifting in, and I am the one they turned to. So I made the above workout for us. Then Tony my instructor kicked out butts with this conditioning workout below. I am a dead girl as I type this. Here is hoping my recovery drink will help me shake off most of the D.O.M.S. tomorrow.

10 exercies for 45 seconds with 10 seconds rest between them

  1. Star burpees
  2. pushup and arm raises
  3. rotating squats
  4. lunge back and kick
  5. single leg hip raises
  6. squat on ball of feet
  7. star push ups
  8. sit up grab knees
  9. Ali – foot shuffle
  10. Bear crawls

Pushing knees across the mat 4 minutes

3 minute kick bag 5 times, switch with partner, then kick other leg 5 times and switch with partner.

Then he had us do abductors/core workout: Whew!

  1. crunches
  2. flutter kicks
  3. crunches
  4. single leg pike
  5. horizontal sissor kick
  6. single leg pike
  7. flutter kicks

Thursday 11/14/2019 – 2 hours… Muay Thai

Today was one of those days where I am exhausted. I am hurting because of delayed onset muscle soreness, and I am just done with the day. We did technique training today

In Muay Thai we worked on elbows, entries to elbows, countering elbows and combos with elbows.

We worked on a kick called the bicycle kick. It was very Capoeira-esc. I kicked the pad two times, but all the other times I looked silly.

Kali –

In Kali we worked on sword and shield. It was cool cause we got to do the shield and responses. This is different than the high box, and full box we have been doing. We did that as well, but it was nice to do a shield a hit and respond.

I am exhausted, I am kinda cranky, and my muscles hurt. Today was a great active rest day for me. I was running out of juice quickly toward the end of Kali, and just did not want to be there any more. But I made it in, and I put the mat time in.

When I am having this kind of day I know it is normal to have once in a while. I just don’t like it. Its important to just rep the skills out even if you are not having the best time.

Friday 11/15/2019 – 1+? hours… Muay Thai

Today was a better day. I thought about not going cause I was hurting a great deal from D.O.M.S. But I kicked my own butt in gear and went in.

1 hour or more of workout! It may be more cause our trainer Tony kicked our buts again. He kicked our butts so hard that we lost rack of time. It was a fantastic class. I went in hurting you know the good kind. Like it hurts to sneeze, it hurts to walk up your three story town home stairs, and it hurts to lower your butt to the toilet cause your muscles are dead. I don’t hurt now cause I stretched and my body is warm but it will hurt tomorrow.

Thank you so much Tony that was awesome class of conditioning, fast feet and core workout!

Conditioning

  1. 100 kettle bell swings
  2. 100 push ups
  3. 50 mountain climbers
  4. 100 rear lunges
  5. body weight squats
  6. 50 clean and press kettle bell
  7. Burpees – 20 seconds as many as you can. 10 seconds rest, 8 sets of 20 seconds.

    Agility/Fast feet
  8. Agility ladder x 5 rounds, at end of ladder either kick, knee, or kick and knee as instructor decided.
  9. run around the gym then back to the agility ladder

    Core Stations
  10. Ball pike
  11. stir the pot
  12. medicine ball sit up and press up
  13. Russian twists
  14. ab roll wheel
  15. stir the pot
  16. bosu ball plank kicks
  17. ball pike

Even though I was tired and my muscles hurt. I am glad I went in. I worked hard and over came my pain for now. Now I am exhausted and need sleep.

Saturday 11/16/2019 – 2 hours… Muay Thai

2 hours of training. Kali and Muay Thai training was awesome. Thank you Khun Kru Krysta it was awesome.

We worked on the running Saints, Saint Chameel and the Saint Villabrille in Kali. Then we worked on countering the jabs in and controlling the opponents arm/body in Muay Thai.

It was a great day. I got to work with my team mates and friends. I got to work on my skill, and technique.

Our training has just metamorphosed this way, or maybe it is a product of our increased level and training needs (getting ready for our level 1 test). However, our Tuesday, Thursday, and Saturday classes tend to be technique and our Wednesday, Friday classes are our conditioning days. It is probably both.

My husband and I were talking about how our classes, just our technique classes would kick our butts. However, it is not the case any more. We have to do conditioning-centric classes to get our conditioning in.

It has been a great week of training. I may not have wanted to go every day, but I went in and got my training time in. I was insanely sore after Wednesday, then kept going. Training conditioning on Friday seemed to help with the soreness. I am sore now, tight and just need to rest.

Thanks for reading. I hope you are having a great weekend. Feel free to ask questions.

Weight lifting for the week of 9/30/2019…Higher Reps, Lower Weight

On By Thinks with SpinksIn Fitness, Weight Lifting, workoutLeave a comment

My shoulder is feeling better this week, but I don’t want to over do it. However, I do want to get a good workout in. So I opted for the higher reps, and lower weights today. This workout did the trick. My shoulders and body are tired but not over taxed. This month we are working on kicks in Muay Thai so I wanna focus on shoulders, abs, and upper body to balance my training.

I focused on more reps and less weight in a superset. Some of you might ask what a superset is. I have talked about it before, but here is a quick refresher.

Superset – In exercising terms, is simply doing two or more exercises back to back without a rest in between those exercises. You rest after you have completed a set of exercises and then repeat after a short rest.

In my workout I ended up taking sets of three exercises and doing them in a set, before taking a short 30 second break. Still focusing on the eccentric motion, but with more reps today.

Workout: 50 minutes

  1. Ran for 15 minutes. Just steady state run. Just to get the heart pumping and to get my cardio in.
  2. Squat + Curl dumbbell – reps- 12, 12, 12
  3. Push ups – reps – 15, 15, 15
  4. Bent over dumbbell row – reps – 20, 20, 20

    Rest 30 seconds then redo these three exercises till you have completed 3 sets.
  5. Crunches – reps – 35, 35, 35
  6. Lunge + Front Raise dumbbell – reps – 24, 24, 24
  7. Renegade Rows with dumbbell – reps – 24, 24, 24

    Rest 30 seconds then redo these three exercises till you have completed 3 sets.
  8. Inclined bench press – reps- 20, 20, 20

I missed my BJJ class today cause I had to work with really small children today for my job. But I got this workout in so yay for the small wins.

Listen to your body. Keep working on being the best you that you can be. Thank you for reading and I hope you are having a great day. My respect to you and your family.