Welcome to my training page. Im doing this mainly to keep a record of what iv done through the year and hopefully years to come. So i know where im up to and what works and what doesnt! Also going to post any relevant info i come across. Im a novice and Im far from an expert but i hope one day to become qualified and be an expert in the mean time hope it helps people.
I welcome all Questions, this isnt about being right or wrong so i also welcome any debate or disagreements!
Catching Elephant is a theme by Andy Taylor
“To make a fighter you got to strip ‘em down to bare wood: you can’t just tell ‘em to “forget everything you know”. You got to make ‘em forget it in their bones… make ‘em so tired they only listen to you, only hear your voice, only do what you say and nothing else… show ‘em how to keep their balance and take it away from the other guy… how to generate momentum off your right toe and how to flex your knees when you fire a jab. How to fight backing up, so that the other guy doesn’t want to come after you. Then you gotta show ‘em all over again. Over and over and over… till they think they’re born that way.” - Million Dollar baby.
Back to it!
No iv always kept on training but i thought id start blogging again! Im training and eating prett clean. Got right back into boxing again! Although i work long hours i try and stay dedicated!
Tonight was boxing and sparring, i did ok the guy was 20 years old alot smaller than me and alot faster. It was a great learning session! Really enjoyed it and its good to be back sparring properly in a proper boxing gym again
Tomorrow some conditioning before work!
(Source: tumblrgym)
Agility / Conditioning
Did some circuit training today after work.
Warmed up with skipping as per usual. Then went into a circuit
- Lateral Mini Hurdle Jumps
- Medball slams
- 1 armed kettle bell swings
- Squat walk 10 kg
- Ladder drill
One minute on each , 1 minute rest at the end repeated 5 times
Then went on to
- Chin Ups 8 x 4
Core
- V-ups 10kg 10 x 4
- Hanging Leg raises 5 x 4
- Cable Wood Choppers 8 x 4
- Trunk Curls/ Mini Crunch until almost failure
- Plank 1 min, 45 seconds , 30 seconds , 15 seconds
Finished off with some more skipping and flexibility
I really liked the circuit i was doing however think i might change the weighted squat walk for something else. I was thinking and then talking to a personal trainer and both saying really it puts alot of stress on your joints rather than on the muscles. Bunny hops , box jumps or anything using both legs together will probably be better as i do struggle sometimes with sore knees.
No excuses! Start moving!
Strength day
Did a strength day using different movements and dumbbells. Was good i like to do this once a week along with compound lifts
- 1 Armed Bench Press 30kg Dumbbell 5x5
- 1 leg pistol squat (assisted) 5x5
- Dead lift twist 32kg Dumbbell 5x5
- Heavy 1 armed row 26kg 5x5
I also did alot of skipping and some core work
Fitness
Did a bit of fitness work tonight
Skipping 10 mins
Row 2kg 7.46 mins
Versa Climber 3x3min rounds
I also did some ab work and push ups. Bit of a mix mash today but wasnt bad little session
Conditioning
Yesterday i got in the gym and did pure conditioning. I wasnt feeling the energy after being off due to a cold last week. But i went through the motions and feel better for it today!
Warm Ups
- Skipping 10 -15 mins
Circuits
Work Capacity
- 5 push ups (50)
- 10 medball slams (100)
- 10 burpees (100)
- 20 star jumps (200)
Every second minute for 20 minutes (10 rounds) no break between exercises start the routine every 2 minutes
Kettle Bell 12.5 kg
one minute on each
- Two handed swings
- Half snatch
- Clean and press
- Figure of 8 through legs
- rest
Just repeated 3 times today
Finishers
- x 2 20kg vipr’s attached straps pull running backwards x 1 length , drag sprinting forwards 1 length
3 x 3 minute rounds (KILLER)
Core
- V-ups 10kg 8x4
- Twists 10 kg 10 x 4
- Chinnies 20 x 4
- Side Bends 25kg each side 20 x 3
And that was it i did some more skipping . last couple days iv taken it easy but i must remember good quality core work and flexibility at the end of sessions and not neglect it!
No citizen has a right to be an amateur in the matter of physical training…what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.
Calling all Male Fitness Blogs!
I am looking for MALE Health & Fitness Blogs! Please reblog if you:
- are MALE
- blog about HEALTH & FITNESS issues
- make personal posts about working out, running, lifting, and/or losing weight
I am looking to feature your Tumblr blog(s).
PLEASE FORWARD if you know a male that fits this description. :) Thank you.
(Source: crossfitphotos.com)
Lifting Day
Been absolutly full of cold and working loads so today was the first day back after a few days away from the gym! It was a good session i did a load of lifting and also met a mate and went through some boxing stuff with him for an hour.
- Bench Press 70kg 5 x 5
- Dead Lift 80kg 5x5
- Squat 65kg 5x5
- Pull Ups 5x5
I wanted to do do weighted chin ups, however the weighted belt wasnt around so did pull ups instead
Felt really good and really upped the weight on the bench press due to having a spotter with me. The deadlift and squat arn’t any higher than normal but i had a couple of Personal trainers with me really critiquing my form and i really want to get them right before going higher.,
Compound Lifts.
Really nackered tonight. Lots of long hours at work but i did manage to get my compound lifts in yesterday so just a quick update
- Bench Press 62.5 kg 5x5
- Squat 65kg 5x5
- Dead Lift 80kg 5x5
- Chin Ups Weighted 12.5kg 5X5
Im really sticking to these 3 lifts and the chin ups once a week and increasing just 2-2.5kg a week. Keeping reps and sets the same. I felt i could have lifted more but i am being strict with myself and building up slowly!
I also did a load of high rep ab work , skipping and shadow boxing. Not been able to train this evening due to work but boxing tomorrow hopefully so will pick up my normal training tuesday!
Adios
