September 2011
41 posts
8 tags
Boxing
What a lovely evening to get punched in the face. Gotta love that boxin feeling!
11 tags
2 tags
16 tags
Circuit Conditioning
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...
Boxing
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!
1 tag
9 tags
Protein Intake: How Much Protein Should You... →
Found this article extremely interesting, something i want to look into. I Eat a healthy balanced diet ( as much as possible). And always been anti protein shake really. But as i research more maybe with my high level of training i could benefit from a little extra protein. Might do a trial for a few weeks and see if i notice any benefits
thespartanwarrior:
Great article by one of my favorite...
5 tags
“Quit your job. Start a fight. Prove you’re alive.”
– Fight Club (via eatsleepcrossfit)
28 tags
Conditioning/ Muscular Endurance workout
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 tags
5 tags
Back OFF!
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...
20 tags
Conditioning!
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...
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 :-)
10 tags
12 tags
15 tags
Explosive Strength Session
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...
11 tags
20 tags
Max Strength Session
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)
...
1 tag
Back To Boxing
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...
20 tags
Bootcamp (body destroyed!)
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...
Awesome Conditioning workout
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...
After Work Explosion!!
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...
8 tags
Thursdays Conditioning
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
...
Wimping out
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...
Max Strength Today
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...
Bootcamp
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...
Bootcamp
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...
11 tags
Yesterday , Conditioning
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,...
Off today and an off day
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...
11 tags
Off
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?
10 tags
Wednesday Conditioning
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...
Thinking Strength Program
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
...
Tuesdays Max strength work
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...
10 tags
Monday's Conditioning Workout!
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)...
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?
19 tags
Saturday (explosive strength) 3.9.11
Well as you might notice im a couple days late. Thursday I was really sore and drained and this sort of training gains pretty much nothing if your fatigued. Then friday I was on an early shift with work and was just shattered! Anyway enough excuses i did it today!! Means i can rest up tomorrow and get a massive conditioning session when im off on monday!
Warmed up with quite a bit of skipping...
19 tags
Interesting Article On Strength Training Tips →
19 tags
Wednesday Interval Training
Yesterday i hit the gym before work for a spot of interval training. It felt really good today (thursday) should be an explosive weight training but i think im going to rest today and do it tomorrow as i really feel i wouldnt get any benifit due to tiredness.
Anyway Wednesday Went a little like this
Skipping 12 mins
Sprint Intervals treadmill 6 x 1 min sprints 1 minute rest in between
Box...
