McQue's Training

Im resting up with a bit of a cold at the moment, gutted because had loads planned this weekend to get through. Its getting better so hopefully tomorrow will have the energy to get a light session and get back into it next week.

I haven’t done it for a while but Im thinking of sitting down and planning at least 1 week in advanced and planning around my shifts. I like having a training plan. Then i feel like i dont have to think and when your sitting there fresh thinking of it you can make it harder, and once its written down i have to stick to it and check it off! Weird i know but i work better like that!

Today i was off work which was nice but the draw back of that is i wanted to rest up this morning and made myself sluggish. I was basically lazy and didnt hit the gym until gone 3.30! But the workout itself wasnt too shabby! And im feeling it now! 

On another side note i spent the morning researching strength training and with some helpful advice iv got iv decided to change up my routine, im knocking the explosive strength day on the head and focusing on max strength x2 a week. This is because in the strength department im weak. And after alot of research despite what i thought my explosive training isnt benefiting as i need a good strength base to start with! 

Its lucky i like learning from my mistakes! 

Anyway back to conditioning!

today

Warm Up

• Skipping 10 mins

GPP Mini Circuit 30 second drills

• 30 sec Burpees With a press up
• 30 Sec rotational medball slams
• 30 Sec star jumps
• 30 Seconds Skipping (max effort)

Interval Work

• Rowing Machine 3 x 1000m , each was around the 4 minute mark 1 minute rest in between
• Versa Climber 3 x 3minute rounds , beat the computer on champion , lost (just) on eliminator setting and lost again dropping it back down to champion! …… I hate loosing! 

Upper Body

• Chin Ups 10 x 3, 1 x 8, 38
• Decline Push Ups 15 x 4

Core (this was a tad random today)

• V-Ups 8kg x 10
• Twists 8kg x 15
• High Rep Chinnies or leg raises x 20
• Plank 30 seconds

Completed as circuit 3 times

• Side Bends 28kg 6 each side x 3 sets

FINISHER! 

Kettle Bell Clean And Press one arm at a time swapping when needed for 3 MINS!

Plank Hold 1 minute

…. Collapse in a heap

Yesterday i was in a bit of a rush as i had to get me workout done in a 2 hour window on a split shift, including getting showered and changed back into work gear and eating. So i decided to do my max strength session as time wise it can be quite short but still effective.

I introduced a couple new exercises and focused on the techniques so the weight on those isnt very high. After my back off weak though i was able to increase weight on pretty much all exercises.

• Traditional Bench Press 5 X 5 (30kg x 2, 35kg x 2, 40kg x 1)
• Dumbbell Bench Press 5 x 1 (30kg dumbbell each hand)
• Dumbbell Shoulder Press 5 x 5 (18kg x 2, 20kg x 3)
• Squat 5 X 5 (40kg x 2, 45kg x 2, 50kg x 1)
• Standing Cable Row 5x5 (20kg x 2, 25kg x 3)
• Weighted Chin Ups 5 x 4 (15kg)
• Dead Lift 5 x 5 (40kg x 2, 60kg x 1 , 70kg x1 75kg x 1)

Well it felt really good! Im really happy to see an improvement in the exercises i have been doing that the weight is gradually increasing!

Couple of things iv learnt/ surprised me! If you can dumbbell bench press 28kg in each hand apparently doesnt mean you can go and bench press 56kg! Well at least for me. Im treating it as a new exercise with new technique along with shoulder press and standing cable rows! Technique first!

Anyone reading this blog id love some feedback to what im doing on the max strength side of things as its not my strongest point but im working on it! Although working in a place full of personal trainers is handy :-D

Any other ideas ?

Yesterday me and my mate headed to the gym. It was a good little workout before a 10 hour shift ! 

• Skipping 15mins
• Pad work 15-20 mins

Circuit

• Vipr Burpees 10kg
• Box Jumps
• Sledge Hammer Med ball slams 5kg
• Sit Ups 10kg weight
• Kettle Bell Clean and jerk 12.5kg

only had time to get in 3 round of 1 minute on each with a minute rest

• Plank 1 minute

What a lovely evening to get punched in the face. Gotta love that boxin feeling!

When i got out of work this afternoon i was (still am) knackered! But got my workout in and considering how tired i was im pretty pleased!

Warm Up 

• Skipping 10 Mins

GPP Workout 10 mins

30 seconds each exercise

• Burpees
• Star Jumps
• Skipping (max effort)
• Bodyweight Squats

repeat 5 times (10 Mins)

Main Circuit

• 1 Minute Sledge Hammer Med Ball Slams (medball slams using a sledge hammer movement)
• 1 Minute Kettle Bell Clean and Press 12.5kg (1 arm 30 seconds then swap)
• 1 Minute Squat Walk 12kg Vipr on back
• 1 Minute Box Jumps 
• 1 Minute Rest

repeated 4 times (20 Mins)

Chin Ups 12 x 3, 10 x 1 (46)

Bench Press 20 Kg 40,30,20,10 

Core Circuit

• The Flag x 5
• V-Ups 8kg x 10
• Side Bends 28kg x 6 each side
• Chinnies x 20

Repeat 3 times

Finish with 1 plank hold for 1 minute

Boxing tonight needless to say it was shit and i hated it!……..NOOOOOTTTTT! :-)

Loved it just shame my shoulder is buggered! Need to invest in some physio i think! 

Just a quick type up today , went to the gym like i said in previous post backing off the strength work for a week and going for aerobic/ anaerobic conditioning and muscular endurance work. It was tough but felt good , it was based on a workout i used to do too often but is still a great workout.

• Cross Trainer 5 mins
• Push Ups 40 then 30 (70)
• Sit Ups 6kg medball 50 x 2 (100)
• Rower 10 mins (2.3 km approx )
• Decline Push Ups 20 then 10 (feet on bench hands in close together) (30)
• Versa Climber 15 mins (beat the computer on contender) 
• Leg Raises 25 x 4 (100)
• Chin Ups 10 x 4 (40)
• Twists 50 x 2 (100)
• Bike 20 mins (hill mode (this was intense!!!) 
• Bench Press 20 kg 40,30,20,10 (100)
• Bent Over Barbell Rows 15kg 20 x 5 (100)
• Trunk Curls 50 x 2 (100)
• Scissor Kicks 50 x 2 (100)

think that was everything pretty much 100 of everything except chin ups. Not exactly complicated but iv found it effective for increasing my muscular endurance. Iv got boxing tomorrow and possible thursday so will do a circuit wednesday and another conditioning day on friday but that will probably be more anaerobic work and intervals

Thanks for reading 

Bye for now

The Week coming up im going to have a back off week from strength training. My strength workouts aren’t anything to shout about compared to some strength junkies as conditioning is my main focus. However i think a week off from it and focus on my conditioning and high rep endurance will help me keep the strength training fresh and also give me a week to improve my fitness a bit more and especially my high rep muscular endurance. 

So next week will be alot of Circuits, GPP work,” cardio”, HIIT train ect with bodyweight exercises.

Yesterday i wanted to get in a quality day of conditioning work before having a day or 2 off (depending how i feel). Well i achieved that i worked very hard even if i do say so myself.

• Skipping 10 mins
• GPP Work Out 10 mins (30 seconds burpees,30 seconds dumbbell punches, 30 seconds squats, 30 seconds star jumps, non stop for 10 mins) 

Circuit Training

Each exercise 1 minute repeated circuit 5 times

• Med Ball Slams 4kg
• Kettle Bell 8kg Clean and press
• Bosun Ball Push Ups (alternating hands)
• High Box Jumps
• Vipr Lateral Runs
• Rest 1 minute

Core Circuit

• The Flag x 5
• V-Ups 8kg x 10
• Twists 8kg x 15
• Chinnies x 20

repeated 3 times

• Versa Climber for 10 mins - Just went as hard as possible for 10 mins beat the setting i had it on by alot and got well over 1000m. Might start recording the amount of meters i get in 10 mins regularly. 
• Skipping 5 mins - To finish off todays conditioning i just went as hard as possible for 5 minutes 

Finished with Chin Ups 10 x 4 

Plank Hold for 1 minute

Just when you think your doing ok BAM out of no where

Owel going to head off to the gym for 3ish so that will make me feel better :-)

Was really tired after work today and couldnt face a full on conditioning session but thats ok the explosive session fitted in nicely.

• Skipping 10 mins 
• 2 Dumbbell Split Snatch 18kg 3 reps x 5 sets
• 2 Dumbbell Push Press 20kg 3 reps x 5 sets

Complex pair

• 1 Armed Bench Press 5 reps per arm (set 1 and 2 24kg, 3 ,4 26kg and 5 28kg)
• Straight into 4kg medball slams 10 reps

Completed as circuit 4 times

Complex Pair

• Wall Sit 60 seconds
• Straight into Split jump lunges x 10

Finisher Kettle Bell Swings 16 kg 15 x 3 per arm

Core Work

• V-ups 6kg x 15
• Side Bends 20kg x 10
• Plank Hold 30 seconds
• Chinnies x 20

repeat as circuit 4 times 

Finished Ups with 5 mins skipping as fast as possible and ran home! 

Today after work i hit the weights for a bit of max strength. I increased my weights on a couple of things so am happy!

• 1 Arm Dumbbell Snatch 5 x 5 (sets 1-3 24kg sets 4-5 28kg)
• 2 Dumbbell Bench Press 5 x 5 ( sets 1-3 2x24kg 4-5 2x 26kg)
• Dead Lift 5 x 5 (Sets 1-3 60kg , sets 4-5 65kg)
• Squats 5x5 (set 1 30kg, set 2 35kg, sets 3 40kg, sets 4 and 5 45kg)
• Weighted Chin Ups 5x4 (15kg)
• 1 Leg Calf Raises (20kg)
• Farmers Walk For Distance* (2x 28kg)

*farmers walk set distance unknown but will use same distance each time. Completed 4 lengths, 3 lengths,2 and 1 with roughly 1 minute rest in-between. 

Ab Work

60 reps each of 

• Sit Ups with 6kg med ball
• Leg Raises 
• Trunk Curls
• twists 6kg med ball
• Scissor Kicks

Went back to boxing tonight! Felt like id never been away and enjoyed it soo much! Just hope the old shoulder holds up! Theres a fight available in November which i was sorely tempted to have a go at especially as the trainers picked me out with a couple of other lads saying we should go for it ( after one session back!!). But without getting carried away too much depends on my shifts to how much time i can dedicate to it and how much my shoulder holds up!

Tonight was awesome. I went hell for leather straight away and started fading before the half way mark! It took alot of mental focus to come back and i eventually got my second wind after thinking i was going to throw up! Really good and still buzzing from it!

Unfortunately its the last bootcamp for the forseeable :-( i can do the same stuff and i train as hard as i can but theres nothing like having someone else pushing you to your limit, with the best intentions in the world you cant push yourself to breaking point! For me having someone pushing me and showing them they can’t break me gets me that extra % 1 and thats all the difference! 

Im going to roughly write up what bootcamp involved tonight as i dont normally but its the last one so id like people to know what it involves. Its nothing magical its just like i said the environment that pushes you that bit harder!

All OF IT IS NON-STOP NO BREAKS!!! 

• 15 mins skipping (just me personally i like to start warmed up)
• Running round the hall up to 10 mins , increasing speeds , changing direction, touching hands to floor, sideways backwards ect ect
• Body weight instructions tonight are shouted out randomly whilst running
• PUSH UPS 10,9,8,7,6,5, ect ect
• Squats 20,15,10,5,
• Squat Thrusts 20,15,10,5
• Sit Ups 15,10„9,8, ect ect
• More running changing directions , sprints
• Running and jumping over 3 gymnastic boxes of increasing heights ( several times)
• The Circuit Time everyone finds a stations and completes the usual and unusual exercises for unknown amount of time until trainer shouts change!
• Trainer calls you over randomly to complete even more intense exercises one on one (eg tuck jumps holding 8kg medball)
• Whatever else pops into the trainers head!
• More Running And sprints 
• Finish with cool down stretches

It changes week to week and its a great class i cant wait until its back and will endeavour to keep the same intensity in my workouts!

Im determined to get back to boxing tomorrow so its another time of the week ill be being pushed to my limits! I really want to use my training for a purpose and that means a fight! Its just work getting in the way. Im a strong believer in you can play football , rugby ect…. YOU CAN’T play at boxing. So if i cant train multiple times a week and give it my all then i wont step into the ring for the hell of it! 

Anyway sorry for the lengthy post 

Adios 

Yesterday it all came together! Im having my rest day today but finally getting a chance to write it up! Cant put my finger on it , it just all came together and felt like a really good work out!

• Skipping 10 mins ( was pretty intense!)

Circuit

• 1 min 10kg Vipr Burpees
• 1 min 12.5 kg kettle bell swings
• 1 min shadow boxing ( holding dumbells 1-2 kg)
• 1 min Box Jumps
• 1 minute rest then repeat

I repeated it 4 times then went straight into bag work

• Punch bag work 5 rounds
• Decline Push Ups 20 x 4
• Chin Ups 10 x 4

Core Circuit

• Foam Roller holds x10
• V-ups 10kg x 8
• Twists 10kg x 15
• Chinnies x 20
• Back Extensions 10kg x 10 reps

Repeated circuit 4 times

That was it for the day! It never seems as much when i write it down lol but it felt really good. Definitely back in decent shape.

Im planning on going to boxing on tuesday! I really cant wait! Its just a shame that after a good few weeks  of no shoulder problems it is twinging today after yet again doing some punching yesterday! Think it should be ok may have to look into physio hopefully if i get chatting to the girl at our place ill get a discount if she knows i work there if not ill have to wait until pay day :-)

So finished my shift at 6 pm last night and last thing i felt like was training but once i was in the gym i was alrite. I did my usual explosive training and complex training! But im getting really bored with it so need some ideas for some more types of explosive weight training? Iv got some ideas but think i might try Olympic lifting if i can get the expert in the gym to give me some ..free.. advice! 

• 2 Dumbbell Push Press 20 kg 3 reps per arm 5 sets
• 2 Dumbbell Snatch 20kg 3 reps per arm 5 sets

Complex Pair

• 1 Armed Bench Press 24 kg 5 reps per arm straight into 6-8 plyometric push ups 5 sets of both

Complex Pair

• 1 legged Pistol Squats (aided with step under arse) squat tuck jumps 5-8 reps

that was all I could manage weight wise after a long day stuck infront of a computer i was feeling lethargic but this woke me up! I want to also look into best ways of improving one legged squats. Iv got the strength just not the balance so have used an aid in the form of an aerobic step under my bum HOWEVER im not sure this is a good idea because your not building the strength in the range of motion right at the bottom of the squat. But im not sure how else to do it yet

Finished Off with ab work

Im trying to improve the number of reps on these so increased each by 10 reps hopefully soon will be back to 100 on each exercise

• Sit Ups (with 6kg med ball) 60
• Leg Raises 60
• Trunk Curls 60
• Twists (6kg med ball) 60
• Scissor Kicks 60

One thing iv got to start working on aswell and keep literally forgetting is my back (back extensions) and also i used to finish every work out with a plank hold! No reason lately why i haven’t just really have forgotten ! 

Im looking forward today to getting in there even if my body isnt im not in work until 5 but im going to get down early and get a good conditioning session! Circuits i believe :-)

Right really felt alot better today. Works been busy so takes your mind of things. So mentally felt a bit more focused and wasnt thinking about lot of shit that should be in the past! Unfortunately thats just changed as i got through the door and forced to face it again! But thats another story and after my workout so the training was good!

• Skip 10 mins
• Row 3x3 minute rounds 1 minute rest
• Treadmill Intervals 12 mins 1 minute sprint 1 minute rest
• Push Ups Decline 20 x 4
• Chin Ups 10 x4

Core

• The Flag x 5
• V-Ups x 10
• Side Bends (22kg) 8 each side
• Chinnies x 20

repeat circuit 4 times

And that was it felt great afterwards up until now! Owel never mind just need to be working and training! No time to think!

Im going to catch up on training later in the week. Was going to do conditioning today but i really dont fancy doing 2 hours of work and then a 11 hour shift! Too nackered and my heads all over the place today so just got to try and get it together for work! 

Fear not will be back on it hopefully tomorrow if i can make it to my first boxing session in a loonnng time! If not i can still get the majority of my work in thursday friday saturday! Hopefully next week will be more of a normal week work wise   and otherwise

Did a bit of a max strength session today before work. Felt goooooood. I decided to use a little less weight today and focus on technique especially with my squats and deadlifts. But next week and after im going to really work on upping my weights. Although at least with the deadlift i increased on the last set by 5kg. Yes as far as the strength world goes its pathetically low but im working on it!

Strength Part

• 10 mins Skipping
• 1 Arm Snatch 24kg Dumbbell 5 x 5
• 2 Dumbbell Bench Press 24kg each hand 5 x 5
• Squats 5 reps 5 sets ( set 1 and 2, 30 kg, set 3, 35 kg, set 4 and 5, 40kg)
• Deadlift 5 reps 5 sets (set 1,2 50kg, set 3, 55kg, set 4 60kg, set 5 65kg)
• Weighted Chin Ups 5x5 ( added weight 15kg)

Ab Work

• 50 Sit Ups
• 50 Leg Raises
• 50 trunk curls
• 50 scissor kicks
• 50 twists

Was really good last night. Once again as hard as i train its good to just be told what to do and be pushed! Im up early today want to get in the gym before i start my shift at 11 and get a max strength session in! I dont know how its going to work wednesday and thursday im doing an 11 hour shift that ends at 11:30 at night and then an 8 hour that starts at 6.45. So will try and fit training in around but if im too nackered may have to catch up with it friday and the weekend! As annoying as it is working these hours im hoping it will stand me in good stead to do my personal trainer qualification through work! 

Bootcamp tonight! Im not working so looking forward to it! Been off today and its driving me nuts! Now i know why i normally train when im not working! Too much time on hands to think is not good! Keeping busy definitely best! Which looking at my rota for work this week shouldn’t be a problem! And by the end of the week ill probably be changing my tune! Owel im sure bootcamp will help tonight!

Yesterday i wanted to just do some conditioning to end my workout week. I planned to take it easy but i got dragged into a circuit at the end of my already knackered workout. Feel good for it though this morning and after a rest today will be really up for bootcamp tomorrow!!

Anyway yesterday..

• 10 mins rowing (2300 something meters)
• 20 Mins bike
• 40 chin ups
• Core work - the flag 5, v ups 10, twists 15, chinnies 15 as circuit X 2
• Push Ups Decline 15 x 2

at this point i was thinking of doing some more core work and push ups. i managed to get roped into a circuit training class for work as it was an open day so i couldnt really refuse! It was pretty good! I enjoyed it and might do the same circuit myself sometimes

• 1 min Vipr Thread the needle
• 1 min lateral vipr runs
• 1 Min vipr curl and press on aerobic step up
• 1 min ladder drills
• 1 min lateral squat jumps with vipr on back
• 1 min rest

we just did it twice but after my workout i was goosed! Was told i need to work on bending my knees more by the trainers so going to work on this. However i do have my reasons why i wasn’t and it probably looked like i was trying to get out of it. But no excuses i will work on it but i do know my legs are strong and i can do it no problems when fresh. But all good experience! 

Had the day off today and had an off day! Gutted cos last night i was really looking forward to a good session. Got through some work but the energy just wasnt there, my head wasnt in it. I dont know why but thinking of stuff i thought id sorted in my head ages ago. Its amazing how your mental state affects you physically. Owel i got through the work regardless just without the usual energy.

• 2 Dumbbell Split Snatch 18kg 3 reps per arm 5 sets
• 2 dumbbell push press 22kg 3 reps 5 sets

Complex Pair’s

• 1 arm bench press 24kg 5 reps x5
• Clap Push Ups 6-8 reps x5

• 1 leg pistol squat 5 reps per leg x 5
• Squat Jumps over box 5-8 reps x 5

Ab work

• 50 Sit ups
• 50 leg raises
• 50 trunk curls
• 50 twists
• 50 scissor kicks

I then did some sprint starts over a short distance (less than 10 meters) but focusing on exploding on the start. 

Finished up with some bag work and plank hold for 1.30 seconds

Like i said shit day but got some decent work in. Heads all over the place but tomorrows a new day and i think ill try and get in early before work and do some light conditioning and some bodyweight exercises. Keep it basic and then rest sunday ready for bootcamp if my shifts allow on monday!!

off today! means gym time later :-) explosive lifting and might do some sort of conditioning, maybe bag work or pads if iv got someone to hold them for me.

want to try some new stuff for explosive training

anyone got any advice or links to olympic lifting?

Todays the day i normally do interval work. I did but i also did a circuit today. Dont really know why, just didnt fancy running on the treadmill so did the versa climber instead for 5 mins at a time (set on Champion mode, last time it was contender or something, level 4 anyways ). It was good but feeling knackered now and not looking forward to a long train journey tonight and course all day tomorrow! 

Anyway todays training

• Skipping 10 mins
• Row 1000 meters x 3 —- times (minutes:seconds) 1st 3:33.8 2nd 3:55.1 3rd 3:55.3
• Circuit 1 minute of each Vipr Burpees with press up and over head press 10kg, Box Jumps, High Step ups with 3kg dumbbell punches, 12kg kettle bell swing. 1 minute rest Repeated 3 times
• Versa Climber beat computer on champion mode over 5 minute race
• Push Ups 20 x 4 

Core Work 

• Foam Roller holds x 10
• 8kg twists x15
• chinnies x 15
• Plank Hold 30 seconds

repeated 4 times

Finished Up with 10 mins Skipping and my cool down and stretches. Felt really good today. Unfortunately i dont feel my best this afternoon. I can feel myself getting fitter and stronger again and its only really 2nd week of proper work. Think i just need to make things interesting again and not get tired of the same routine. If work allows it i really want to get back to monday night bootcamps and also boxing.

Iv not boxed now for probably over a year due to shoulder injury. Its feeling the best its ever felt and i think its ready to try again! Only problem is having the time to do it properly, anything is better than nothing just know once im into it ill want to go the whole way and start training for a fight again! I know it will give my training that extra meaning iv been lacking.

If my shoulder doesnt hold up to boxing i want to do something competitive. Its hard to keep training and pushing yourself without a greater goal or purpose! My training is to improve athletic  performance but its not the same when you have not got some sort of testing ground!  

Any ideas on sports i could take up?

Im seriously thinking of taking on a serious strength training regime in a couple weeks or so! Looking at WestSide For Skinny Bastards, no you dont need to be skinny and no you dont need to use it to just gain mass, not my objective but it looks like a great strength program for athletes by one of the best strength trainers for ATHLETES.  

Joe Defranco 

http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html

Today i just hit the gym after my shift finished. Didnt really have a proper plan to follow but it went pretty well. I did warm up sets on all the exercises, but low reps due to some info i was reading on warm up sets on joe defrancos site. Any way teas nearly ready so going to be quick

• 10 mins skipping
• 1 Arm Dumbbell Snatch 4 reps per arm 4 sets (22kg - 26 kg)
• 1 Arm Bench Press 5 per arm 4 sets 26kg
• Squat 4 reps 4 sets 40kg
• Deadlift 60 kg 4 reps 4 sets
• Weighted Chin Ups 15 kg 5 reps x 4 sets
• Decline Push Ups 10 reps x 4 (using push ups handles for depth)
• Farmers walk x 2 26 kg dumbbells (kept going until almost failure)

ab work

• 50 sit ups
• 50 leg raises
• 50 trunk curls
• 50 6kg twists
• 50 scissor kicks

Skipping Cool Down 5 mins

that was it! might start doing some more traditional strength training programs soon and experiment, ross trainings stuff is amazing and im by no way blasting through his exercises and i will still be mixing it in there, id just like to experiment.

Today was pretty intense even if i do say so myself. A couple hours later im feeling absolutely drained! But in a good way! Got lots going on with work this week and im in Milton Keynes on Thursday for a course but im determined to keep the training going!

Anyway today was

• 10 mins skipping
• Workout 101 (20 mins, every 2nd minute 5 decline push ups, 10 medball slams 15 burpees and 20 star jumps) for 10 rounds totals - 50 decline Push Ups, 100 medball slams, 150 burpees, 200 star jumps)
• Punch Bag 15 mins (no round timer :-( )
• Versa Climber 10 mins (race against computer beat champion mode by about 300 meters or something , need more info on the best way to use these, all i know its murder !!!)
• Bosun Ball Push Ups Alternating hands 15 x 4
• Chin Ups 15 x 4
• Back Extensions 15 x 3

Core Workout

• The Flag x 5
• V-ups 8kg weight x 10
• Side Bends 20 kg x 6-8 reps
• Chinnies 15 

repeated circuit 3 times

Man it seems easy when you write it down. All i know is im goosed. Only thing i was gutted about was i didnt think what day it was and i could have gone to Bootcamp circuit as im off work! Owel i think im off next monday so hopefully ill get there! 

Early start tomorrow work for 6.45 but that means 2.45 finish and max strength session in the gym! Feeling good for my second week into proper training again.

Cant wait for a day off tomorrow really looking forward to some serious conditioning work! Going to try and get in early when the gyms quiet and set up some sort of a circuit! Going to really blast the versa climber too!

Any tips from more experienced versa climbers?