Posts : 17 Join date : 2009-11-24 Age : 49 Location : Australia
Subject: Keifas FAME Tue Nov 24, 2009 11:54 am
hey boys...
good to see most people are using this forum... my first log will be 2morrow..
get ready boys..
Peter Skene Admin
Posts : 134 Join date : 2009-11-10
Subject: Re: Keifas FAME Wed Nov 25, 2009 7:17 am
Lovin yr profile pic mate.....thanks for signing up, we cant wait to here how 'SPEW BOY' trains
keifa
Posts : 17 Join date : 2009-11-24 Age : 49 Location : Australia
Subject: todays workout is called THE BREAKING POINT! Sun Jan 03, 2010 5:28 pm
HEY BOYS...
finally here typing my workout today... I have been doing alot for 2 weeks now but hv not recorded them.. but im starting now..
9.30am - Water training today with the club.. so you know how it was.
had big lunch after - two fish meals and orange juice.
had a 20min rest..
2nd workout - START: 4pm FINISHED: 5:45pm
2 people... 1 keeping time while the other one is working out.
trained in a park at homebush..
concentrating on cardio and explosive power and muscle endurance..
FIRST GROUP OF WORKOUT - involves : ROUTINE CALLED : HEARTBREAKER
2 SETS OF: 1) 50metre sprint up and back (so total 100metres) 2) 10 burpes 3) 50 metre sprint up and back 4) 10 medice ball throwdowns and throwups (ball weighing 10 kilos) 5) 50 metre sprint up and back 6) 10 truckish ups (holding with one arm first a 3 kilo kettlebell, while lying on the floor and arm straight up with the kettlebell.. must get up from that postion and back down 10 times... then swap arms) 7) 50 metre sprint up and back
1 SET: TIME: 7.31 2 SET: TIME: 6.36
2ND GROUP OF WORKOUT - involves : ROUTINE CALLED : NIGHTMARE
2 SETS OF: 1) 5 X 10 Metre bear crawls up and backwards 2) 5 X 16 Kilo kettlebell clean and press one arm at a time 3) 5 X 16 Kilo kettlebell swings, one arm at a time 4) 5 X 3 Kilo truckish ups 5) 5 X 10 Metre bear crawls up and backwards
the 2nd set was modiflied coz the bear crawling backwards did not feel right... so we changed it to : 5 X 15 metre bear crawl up and jogging backwards
1 SET : 6.13 2 SET : 5.48
after..
dinner : grilled barramundi with chips and vegs..
FISH
Posts : 59 Join date : 2009-11-13 Age : 43 Location : Sydney
Subject: Re: Keifas FAME Mon Jan 04, 2010 3:37 am
Hey man don't forget your favorite hot dogs special Nice work
keifa
Posts : 17 Join date : 2009-11-24 Age : 49 Location : Australia
Subject: workout today Mon Jan 04, 2010 5:59 pm
hey all..
today workout: AIM - TO BUILD UPPER BODY STRENGTH AND MUSCULAR ENDURANCE WITHOUT GAINING HYPRETROPHY
START: 7.30pm FINISHED: 8.30pm
20min crosstrainer - level 11 / speed was at 10rpm all the way / distance around - 2.9km
30-45 secs rest between each sets
1) PULLDOWNS (widegrip) plus 20 pushups after each set 1 set - 15reps @ 100lbs 2 set - 12reps @ 130lbs 3 set - 10reps @ 160lbs 4 set - 8reps @ 175lbs 5 set - 6 reps @ 180lbs
REST TWO MINUTES
2) BARBELL BENCH PRESS (FREE WEIGHT) plus 4 overgrasp heaves after each set 1 set - 15reps @ 30kg 2 set - 12reps @ 40kg 3 set - 10reps @ 50kg 4 set - 8reps @ 55kg
REST TWO MINUTES
3) INCLINE BARBELL PRESS plus 4 undergrasp heaves 1 set - 15reps @ 20kg 2 set - 12reps @ 30kg 3 set - 10reps @ 40kg 4 set - 8reps @ 50kg
REST TWO MINUTES
4) SEAT ROW (NARROW GRIP) plus 10 close grip pushups 1 set - 15reps @ 100lbs 2 set - 12reps @ 130lbs 3 set - 10reps @ 160lbs 4 set - 8 reps @ 175lbs
5) STANDING BARBELL CURLS with superset of tricep pushdowns 1 set - 15reps @ 30kg 2 set - 12reps @ 32.5kg 3 set - 10reps @ 35kg 4 set - 8reps @ 37kg 5 set - 6reps @ 40kg
TRAINING FINISH
SAUNA 2 x 5 mins.... 2 min treading water inbetween (arms only)
DINNER: CHICKEN AND RICE WITH FRIED EGG ON TOP... PLUS 5 CHICKEN WINGS... AND A PROTEIN SHAKE...
Peter Skene Admin
Posts : 134 Join date : 2009-11-10
Subject: Re: Keifas FAME Tue Jan 05, 2010 4:16 am
Thanks for leading by example mate.....if we all get up and logging like this it will motivate everyone to strive forward. We will be unstoppable....YAAAAAAA!!!!
keifa
Posts : 17 Join date : 2009-11-24 Age : 49 Location : Australia
Subject: nothing but pain.. Tue Jan 05, 2010 5:46 pm
hey all... im back again for TUESDAY'S TRAINING
GETTING READY FOR 2MIN RACES... today working 2min workouts for each workout (which were 8 excercises)
START TRAINING: 6.30pm FINISH TRAINING: 9.00pm
big workout today... i was smashed
I CALL THIS : HOT FLUSHES
20mins of treadmill... SPEED : 11km med intensity
streching after - 5mins
TODAY - INTERVAL TRAINING strength and conditioning
2 min intervals 8 exercises 4 mins rest after all exercises has been done
FIRST SET - WARM UP 20 REPS EACH
then - 3 times round
exercies: 1) box jumps (on bench) 2) bar pull ups 3) abs (1st min- crunchs, 2nd min- leg raises) 4) lunges with 5kg twist 5) push up on half balance ball 6) 10kg lunges 7) 15kg standing overhead swing (using legs) 10kg bar plus 5kg weight... standing with the bar infront of me and rotating it side to side
Posts : 17 Join date : 2009-11-24 Age : 49 Location : Australia
Subject: tug away Tue Jan 12, 2010 4:48 pm
TRAINED IN THE PARK TODAY:
STRENGTH AND CONDITIONING WORKOUT..
1) 5 X 30 metre rope pull with 24kg kettlebell attached to the end 2) 20 x 16kg kettlebell switch swing 3) 10 X 16kg kettlebell press in each arm (one arm at a time) 4) 20 X pushups jumps onto a kettlebell and down 5) 20 X 24kg sumo squats 6) 20 X AB rollar (on knees)
1st set: 6.27 2nd set: 6.06 3rd set: 5.59
2 x 40 metre sprint with paracute
drank lots of water...
having another workout before training 2morrow... another tuff one..
bring on the pain...
Peter Skene Admin
Posts : 134 Join date : 2009-11-10
Subject: Re: Keifas FAME Wed Jan 13, 2010 1:29 am
Hey mate you train like that machine Ross Enamait!!! hardcore, clean up yr diet and bring in those ABS!!!, otherwise Im gonna beat you to the best six pack award in a couple months.
keifa
Posts : 17 Join date : 2009-11-24 Age : 49 Location : Australia
Subject: when is it gonna end... NEVER! Wed Jan 13, 2010 6:02 pm
YO YO back again...
TRAIN IN THE PARK AGAIN... STRENGTH AND CONDITIONING ALL EXPLOSIVE POWER..
START: 3PM FINISH: 5PM
1ST WORKOUT -
1) 5 X 20 metre rope pulls with 32kg kettlebell attached at the end (this time the rope is heaver, about 20kg itself) 2) 5 X chin-ups 3) 5 X 24kg kettle swings 4) 5 X 10kg medice ball throws
1st SET - 3.36 2nd SET - 3.19 3rd SET - 3.16
RECOVERY IS GOOD NOW - I AM GETTING FITTER... AND NOT REALLY PULLING UP SORE THE NEXT DAY...
IT SEEMS TO BE GOING WELL..
NEED MORE POWER NOW
2ND WORKOUT - RUNDOWN..
1) 21 x 24kg kettlebell swings 2) run up hill about 30-40 metres and back down hill (about 25degrees) 3) 21 x push ups 4) run up hill again and back 5) 21 x leg raises 6) run up hill and back 7) 15 x kettle bell swings run again 9) 15 x push ups 10) run again 11) 15 x leg raises 12) run again 13) 9 x kettle bell swings 14) run up hill again 15) 9 x push ups 16) run up hill again 17) 9 x leg raises 18) run up hill again
TIME: 8.20 alot better then my last time (around 10min)
3RD AND LAST WORKOUT - AGILITY RUN
stretch the 20 metre rope out.. from halfway is where u start - sprint to one side and then to the other side of the rope and back where u started. 5 TIMES.. DO THIS IN PAIRS ( while one is running the other is waiting till the other returns)
REST FOR 2MINS AND THEN DO AGAIN..
had protein shake after.. and hour and half later start dragonboat training..
i am whipped now...
going to bed
Commando
Posts : 44 Join date : 2009-11-12 Age : 51 Location : Leichhardt
Subject: Re: Keifas FAME Thu Jan 14, 2010 4:36 am
Hi Keifa!
Where are you doing this work outs man, they are really good... How much? how many days per week?
lots of pain
Cristian Sepulveda
Posts : 14 Join date : 2009-11-13 Age : 42 Location : A desk with a computer
Subject: Re: Keifas FAME Fri Jan 15, 2010 10:49 am
No need to stop brotha, i can join you just tell me which days your training and at what time and i'll see if i can make it.
keifa
Posts : 17 Join date : 2009-11-24 Age : 49 Location : Australia
Subject: hardcore Sat Jan 16, 2010 10:33 am
hey all..
didnt write my training details yesterday... HERE GOES -
TRAINED IN THE GYM - WORKING POWER AND STRENGTH AND ENDURANCE..
START: 11AM FINISH: 1PM
FIRST COMPONENT IS STRENGTH WORKOUT..
POWER CLEANS - 5 x 7reps 30KG (SLOWLY GETTING BACK INTO IT)
NEXT COMPONENT IS ENDURANCE...
ROUTINE CALLED: 3 ROUNDS OUTSIDE
1) DEADLIFTS - 9 @ 30kg 2) POWER CLEANS (STARTING FROM WAIST TO SHOULDERS) - 6 @ 30kg 3) PUSH JERKS - 3 @ 30kg
MUST DO THIS 3 TIMES IN ONE GO - AND THIS IS ONE SET...
MUST DO 3 SETS...
1ST SET - 6.52 2ND SET - 4.30 3RD SET - 4.30
AT 2 RICE MEALS
AND THEN WATER TRAINING AT 7PM...
keifa
Posts : 17 Join date : 2009-11-24 Age : 49 Location : Australia
Subject: PADDLING IN THE HARBOUR Sat Jan 16, 2010 10:36 am
YEAH WENT FOR A PADDLE THIS MORNING ON A OCEAN SPRINTER..
START: 8AM FINISH: 10PM
WENT FROM POINT PIPER TOWARDS SOUTH HEAD (THE RED PIN) AND BACK TO POINT PIPER...
FIRST TIME BACK AND IT WAS PAINFULL.. BUT LOVED IT..
THATS ALL..
RESTING NOW
keifa
Posts : 17 Join date : 2009-11-24 Age : 49 Location : Australia
Subject: light training Tue Jan 19, 2010 5:57 pm
hey all...
didnt train yesterday... had a little strain in my lower back...
but all good now...
met up with big pete at banks st, and did some erg
supposed to of warm up... but got into it and was just doing long strokes but got carried away and did a race by the end of it..
WARM UP: 2MIN - 434Metres 2nd SET: 2MIN - 431Metres tried something different but it didnt work (still learning how to read the splits)
got home and started doing some light training
START: 10.30PM FINISH: 11.30PM
1) PUSH-UPS - 3 x 50reps 2) SQUATS - 3 x 100reps 3) CRUNCHES - 3 x 50reps 4) KNEE SIT-UPS - 5 x 20reps
just something light before i go to sleep...
back is feeling alot better now... man, on sunday night i could not walk much..
oh well.. c u all 2morrow..
keifa
Jirka
Posts : 7 Join date : 2010-01-19 Location : Earth
Subject: Re: Keifas FAME Wed Jan 20, 2010 6:01 am
Eat more KFC chicken wings & you gonna be flying mate ;o)