The Great Tartovski

Thought i'd try and do a bit of exercise on my rib to check the progress, and progress is not good. Did a 2 sets of 10 push ups, and could hardly breathe after the second one. Hope things start to improve soon as I'm getting rather bored of not doing anything!

On a more positive note the foam roller seems to work wonders on releasing the stiff muscles in my back though.

Just a quick update - My rib is still hurting alot, but seems to be (slowly) getting better. Hopefully it'll be back to normal in a week or so, just in time for the new-year training.

On a more positive note, I got a voucher for a personal training session at my gym which will be extremely useful as it means I can get some pro-instruction on my BenchPress and Squat forms.
The other useful thing I got was foam physio roller, should be useful for helping with muscle soreness and general tightness as detailed here:
http://www.t-nation.com/readTopic.do?id=475832

Since my ribs were hurting, I did a very minimal warm up:

10 Pushups
10 Alternate Legs
10 Squats
10 Jack Knives
10 Knee raises off each leg

Did some more (very light) sparring which was fun, but I still got knocked in the ribs a few times which just means they are going to take even longer to heal as they've now flowered into a nice bruise. Still, it's xmas break time now so plenty of time to heal up.

This was a sparring session so only really did a quick warm up:

Joggging on the spot
10 knee raises on each leg

10 push ups
10 alternate legs
10 squats
10 crunches

Joggging on the spot
10 knee raises on each leg

15 push ups
15 alternate legs
15 squats
15 Jack Knives

10 knee raises each leg

Did some heavy contact sparring in the session and bruised my rib, so I'm going to have to go easy for a bit for a few weeks - DAMN IT!
(still at the end of the session we did a very short points tournament: first to three points type thing, and I won my fight - go me!)

Running for a few laps of the room (forwards, sidestepping, backwards etc), then:
15 alternate leg squat thrusts
15 pressups
15 squats
15 crunch sit ups
15 leg raises

split off to work with a partner for Continuous punching followed by squats (about 15) - repeated twice.

Then with a partner:

20 Push ups
20 alternate legs

(rest whilst partner goes)

20 Push ups
20 alternate legs

(rest whilst partner goes)

30 crunches
30 jack knives
30 leg raises

(rest whilst partner goes)

20 Push ups
20 alternate legs

Running for a few laps of the room (forwards, sidestepping, backwards etc), then:
15 alternate leg squat thrusts
15 pressups
15 squats
15 crunch sit ups
15 leg raises

Then working with a partner, doing exercises at the same time, one person does sets of 20, one person does sets of 12 - so you get no rest on the 20set, but you get a rest between each exercise on the 12 set as your partner catches up:

20 Push ups
20 Alternate legs
20 Squats
20 Squat Jumps
20 tricep dips
20 Small leg changes
20 Bounces
20 Crunch sit ups
20 Jack Knives
20 Leg raises

12 Push ups
12 Alternate legs
12 Squats
12 Squat Jumps
12 tricep dips
12 Small leg changes
12 Bounces
12 Crunch sit ups
12 Jack Knives
12 Leg raises
12 reverse sit-ups

Then with partner:

20 squat jumps
20 squats
20 bunny hops (jumping over partner legs)

(rest whilst partner goes)

20 bounces
20 squats with front kicks after each squat
5 laps around the room

20 pushups (partner holding legs up off the floor)
20 wide pushups
20 diamond press ups (hands together under chest)
20 staggered pushups (1 hand forward, 1 under chest)
15 clap pushups (partner holding legs up off the floor)

(rest whilst partner goes)

30 double twist sit-ups
15 straight sit-ups
15 quarter sit-ups
30 double twist sit-ups

(rest whilst partner goes)

6 burpees with an added jack knive situp and clap pushup on knuckles on the end of each.

(rest whilst partner goes)

Running for a few laps of the room (forwards, sidestepping, backwards etc), then:
15 alternate leg squat thrusts
15 pressups
15 squats
15 crunch sit ups
15 leg raises

split off to work with a partner for Continuous punching followed by squats (about 15) - repeated twice.

Then completed the following sequence:

20 Alternate leg squat thrusts
20 Squats
20 Small leg changes
20 Bounces

(rest while partner goes)

20 Alternate leg squat thrusts
20 Squat jumps
20 Small leg changes
20 Squats

(rest while partner goes)

20 press ups
20 punches off each hand (in horse stance)
20 diamond press ups (hands together under chest)
20 staggered pushups (1 hand forward, 1 under chest)
20 tricep dips

(rest while partner goes)

20 dip pushups
20 punches off each hand (in horse stance)
20 wide stance push ups
20 clap push ups
20 press ups

(rest while partner goes)

20 crunches
20 jack knife sit ups
20 leg raises
20 reverse

(rest while partner goes)

20 crunches
20 jack knife sit ups
20 leg raises
20 reverse
20 double twist

(rest while partner goes)

And since it was someones 18th birthday that session we did the following:
18 double twist situps
18 straights
18 double twist situps
18 quarters
18 double twist situps
18 leg raises
18 double twist situps

One of the those work outs when you think "Why am I bothering at all?". UGH. My back had been twinging from sparring on the tuesday, so I was going to go very easy on the seated row just to give it some gentle exercise, oddly that was the only exercise I was actually happy with!!

Warm up - five minutes of crosstraining (Vary the level up as i go, then drop it for the last minute).

As always 1 warm up set of 50% weight, 12-15 reps first, then a 2min rest before the one work out set
Benchpress: 50kg x 8 (extra warm up set), 2min rest, 65kg x 6*
Hamstring curls: 42.5 x 5**
Seated Row: 75 x 6 (with good form, up weight next time)
Hack Squat: 50k(+whatever the rig weighs??) x 8**

*I'd been told an extra warmup set was a good idea, and might help me be less achy afterward: Not sure if i did too many reps, certainly didn't help judging by the failed workout set - it was a nightmare, spotter was assisting me by my 3rd rep, just felt so weak! GRRRRR.

** UGH. seems i'm getting weaker. After last sessions stilted workout set, I decided to have a lighter warm up (20Kgs instead of 22.5) and I was Still struggling. I completed 5 reps, but it was a real task and I practically had to set up for each one so it was more of a stilted 5reps of 1 with 2secs rest inbetween!

***someone was using the squat cage I normally use for what seems like 20sets of 1000reps, so i got bored and used the hacksquat instead. I quite like it actually, you get a proper squat feeling off of it i.e. nackering!

Running for a few laps of the room (forwards, sidestepping, backwards etc), then:
15 alternate leg squat thrusts
15 pressups
15 squats
15 crunch sit ups
15 leg raises

Then with a partner:
20 Alternate leg squat thrusts
20 Squats
20 Bounces
20 lead knee raises (like the can-can, sans the kick!)

(rest while partner goes)

20 press ups
20 punches off each hand (in horse stance)
20 clap pushups
20 tricep dips

(rest while partner goes)

20 crunch sit ups
20 small leg changes
20 jack knife sit ups
20 leg raises
20 reverse sit ups

(rest while partner goes)

10 Alternate leg squat thrusts
10 Squats
10 Bounces
10 Squat jumps
10 knee raises (lead knee)
10 knee raises (rear knee)
10 push ups
10 punches off each hand (in horse stance)
10 clap push ups
10 Staggered pushups (1 hand forward, 1 under chest)
10 triceps dips
10 crunches
10 small leg changes
10 jack knives
10 leg raises
10 star jumps

Warm up - five minutes of crosstraining (Vary the level up as i go, then drop it for the last minute).

As always 1 warm up set of 50% weight, 12-15 reps first, then a 2min rest before the one work out set
Barbell Squat: 73kg x 5
Seated Row: 75 x 6 (last one not perfect, keep weight for next time)
Hamstring curls: 42.5 x 5*
Benchpress: 65 x 5 (Personal best, woot!)

* a real struggle, it was more like 4 good reps, then a long pause and I just managed to squeeze out the 5th. I did do a full warmup of 15reps@22.5kg, maybe too much?