October 2011
62 posts
9 tags
Day 11 (strength session)
Got a strength session in today after work! Met my cousin too and did the session together! Once again he did really well and impressed!
Kept it short and pretty simple. Weight wasn’t mega heavy but at this stage just want to keep the right technique and get the 5x5 reps. By the way i am now including the 20kg Olympic bar in my recordings so if i put 40kg on my squat bar then im squatting...
14 tags
Day 10 (conditioning, boxing)
Well you know its serious when your doing it twice a day ;-)
Conditioning
Skipping 10mins
Rowing 1000m x 3 (1 min rest between all below 4 mins)
Versa Climber 3 x 3min (1 min rest in between)
Treadmill Sprints 6 x 1 min sprints (1 minute rest in between)
Now i did have planned bodyweight exercises ect but to be honest i had to keep in mind boxing so they will be done but probably on another...
Well there you go you learn something knew everyday! I didnt even think about the weight of the barbell im using to do my lifts! So i can add 20kg onto all my recorded weights. I wont bother now but from now on i will right it as the weight +20kg Olympic bar.
It really doesnt make a difference but its nice to think im actually lifting 100kg in my deadlift intead of 80kg!
9 tags
Day 9 (circuits)
I went out today with the family for a roast carvery for my sisters birthday. It was really nice and made a change. It meant i was going to get to the gym a bit later on my day off but thats ok! Im trying to have a life these days too!
Workout was
Warm Up
Skipping 10 mins
Mini GPP Circuit
30 second drills on each no rest at all for 10 mins
Burpees
Dumbbell Punches 1kg
Bosun Ball...
8 tags
12 tags
Day 8 ( strength )
Quick update! Got a good session in before i started my shift!
Skipping 10 mins
Squat 5x5 42.5kg (increase 2.5kg)
Bench Press 5x5 42.5kg (increase 2.5kg)
Deadlift 5x5 80kg
Dumbbell Shoulder Press 5x5 20kg ( increased 2kg)
Weighted Chin Ups 5x4 15kg
Core Workout
The Flag x 5
V-Ups 8kg x 10
Twists 8kg x 15
Chinnies x 20
repeat as circuit 4 times
Twas a good...
John McQue: This is me →
motivationforfitness:
I am a constant work in progress. You may even consider me high maintenance…
My hands and feet are callused from pull ups, push ups and running miles upon miles
My knees are knobby from banging them on the floor when I am weary from lunges
I am covered in bruises from weights, kettle bells and the odd punch getting through
I wake up sore everyday in some way but i get...
10 tags
Day 7 (sprints and core)
Today was my day off… well sort of! I had to attend a course about swimming pools! It was incredibly interesting…
Anyway got a workout in afterwards! It was a bit of a hashed together from days that i missed on the weekend and a sprint workout. It didnt turn out too bad and i feel iv had a good simple effective session.
Skipping 10mins
Rowing 10 mins ( achieved 2498m )
Chin Ups...
10 tags
Resting (day 5/6)
Well iv ended up having a couple days off this weekend. I went to the Cleverly Bellew fight last night so i didnt want to be rushing and doing a crap workout! Quality in sessions is always the aim!! However it makes pretty much zero difference. Day 4 i did most of day 5’s planned workout and day 6 (today) would have been sprints. So all it means is ill do the remainder of the 2 days combined...
10 tags
Day 4 (strength training)
Today i wanted to do the strength training and ab work i had planned and also the swim i have planned for tomorrow! It frees up my afternoon up tomorrow so i can get ready for a night at the boxing in liverpool!
But here was todays!
Skipping 10 mins
Squat 5x5 40kg
Dumbbell Bench 5x5 26kgx2
Barbell Rows 10x5 35kg
Overhead Press 5x5 35kg
Leg Raises 10x5 35kg
Ab work
...
10 tags
Day 3 (Intervals!)
Quick write up so i can get some kip soon! Today was intervals and happened like this!
Skipping 10mins (last 5 intense 30 sec on/off)
Row 1000m x 3 (times 1st 3mins 59.8 2nd 3mins 58 3rd 4.20)
Versa Climber 3 x 3min rounds 1 min rest between
Treadmill Speed intervals (6 x 1 minute sprint , 1 min rest in between)
Push Ups decline (feet raised) 20 x 4
Chin ups 10 x 4
It was a good...
Day 2 (Circuit Conditioning!)
Today was a good session! My cousin joined me for it and i was really impressed. Great work ethic and attitude! He does kickboxing so this type of training is exactly what he needs and will do him wonders! I told him to do what he could and take brakes when needed! After all i believe in “stimulate not annihilate”, but sometimes its good to see someone really pushing themselves, as...
Off work today!
Love days off , will be heading down the gym for about 1pm to get some good work in this afternoon. Meeting my cousin in there whos kick boxing at the moment so going to put him through his paces! Having said that he might kick my arse!!
13 tags
DAY 1 (Strength and Boxing)
Iv labelled this as day one. Slightly misleading but in my head its day one of a new regime and really getting on top of training. Nothings changed majorly except Iv planned and written everything down and got 2 strength training sessions in per week instead of one. Its not my main focus but i want to see improvements in my max strength. Im thinking of a 4 week cycle , a back off week and then...
