McQue's Training

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

Yesterday was mainly a circuit around conditioning and fitness!

Warm Up 

• Skipping 10 mins

Circuit

• Ladder Drill
• Lateral Mini Hurdles 
• 12k Vipr Burpees 
• Rotational Medball Slams
• 10kg Squat walk to box jump

1 minute on each 1 minute rest at the end i repeated 5 times

Core

• The Flag 4,4,3 failure ( trying to get perfect from with these now and its harder than i remember! )
• V ups 10kg 8x4
• Rotational Twists on decline bench 10kg 10 x 4 

I also tried wood choppers on a cable machine! These are great will be using again!

• Pull Ups 5 x 4
• Depth Push Ups Decline 12 x 3 

And that was it really! Just had to get an 8 hour shift in work after wards! 

Quick strength session. Used some alternative exercises today! Going to see how i go with one day a week using barbell compound lift and one day similar exercises using dumbbells ect. We’ll see how it goes just an experiment really.

• Skipping 10 mins
• Dumbbell One Armed Bench 28kg 5x5 
• One Armed Dumbbell Row 26kg 5x5 
• Romanian Dead lift (dumbbells) 2x28kg 5x5 
• One Leg Pistol Squats (assisted) 5x5

• 50 Sit Ups
• 50 Leg raises
• 50 lateral crunch ( lie on back touch ankles alternate sides) 
• 50 trunk curls
• 50 scissor kicks 

Right quick update of what i did tonight! Wasnt really a full on interval session tonight but got in a pretty good general fitness work.

• Skipping 10 mins
• Row 2km in 7 mins 25 secs resistance level 5-6 
• Versa Climber 3 x 3min rounds
• Chin Ups 5 x 4
• Decline push ups 12 x 3 
• Back work on kinisis machine 12x3

COre

• V-ups 8kg 10 x4
• Side Bends Dumbbell 30kg 8 each side x 4
• Chinnies 20 x 4
• Plank 1 minute 

Well sometimes you just dont know why it happens but today i was really motivated. I was full of cold but for some reason my mind was switched on to training mode today! Tried some new things too today which i really like! I am now truly shattered! 

Warm Up

• Skipping 10-15mins

Work Capacity Circuit

• 5 push ups (total 50)
• 10 medball slams (total 100)
• 10 burpees  (total 100)
• 20 star jumps (total 200)

Bascially start the circuit every 2 minutes for 20 minutes (10 rounds). No break between exercises you rest once you have done all 4 exercises until the next 2nd minute and start again! This really increases your ability to keep working! 

Kettle Bell Circuit

using a 16.5 kg kettle bell 

1 minute on each of

• Two handed swings (full motion to overhead)
• Clean and press from floor alternating hands
• Half snatch alternating hands
• Full Snatch alternating hands
• Figure of 8 through legs

rest one minute i repeated circuit 4 times.

” Sled Drags”

Iv been wanting to do these for a while! Its basically a weighted sled which you either push or pull with maximum effort! However i have no sled so had to be a bit inventive. 

The gym i use have these weighted rubber tubes called Vipr’s. 

I grabbed two 20kg ones (the heaviest theyve got). Got a couple of straps and then i had a weighted i could drag either running backwards or sprinting forwards! 

I did

• 3 x 3minute rounds Dragging 2x20kg Vipr’sgoing backwards approx 50 meters turn around and go back dragging behind me sprinting forwards! This was an absolute killer.
• 1 x 3 minutes flipping one 20kg Vipr getting to one end of the hall and pushing it along the floor backwards!

….i then got told off for making too much noise!!! 

That was pretty much it for the conditioning aspect! 

Some more skipping before going onto ab work

Ab work

• 50 sit ups
• 50 side bends holding x2 25kg plates
• 50 side crunches
• 50 touch ankles while lying on back
• 50 trunk curls
• 50 scissor kicks
• 50 back extensions 
• 50 knees to chin 

I also made sure today i had a goood flexibility and foam roll!

If i was off all the time (from work) just think what i could do :-) ….. unfortunately im not and now in for 10 days straight!

Got in a quick strength session after work today! 

After a quick warm up on the rower and some warm up sets i 

• Bench Press 60 kg 5 x 5
• Squat 60kg 5x5
• Dead lift 70kg 5x5
• Weighted Chins bodyweight + 10kg 5x5

Core

• Fitball sit ups 8 kg 15 x 4
• Twists on fitball 8kg 15x4 
• Plank 1 min , 45 seconds , 30 seconds and 15 seconds.

Not bad considering im full of cold. Its the first max strength session for a long time so the weights are low but im going to try and consistently spend one session a week increasing my basic strength 

Tomorrow im hoping to feel better and have the energy to do a really good conditioning session! 

Day off from heavy training today! Had a good foam roll and stretch out this morning and got on the scales at 12st 5 lb . Iv seen nothing shy of 12 st 8-9 lately so was nice to see! Im not obsessed about my weight but i know that when i was extremely fit i was 12st spot on , so i will be happy (as i know iv added muscle) is when im training fully im between 12st and 12st 5lb! 

Good session today! Was going to go to a spin class this am and then do circuits! However i couldnt get my arse out of bed! But my training wasnt bad!

Warm Up

• Skipping

Circuit 

1 minute on each repeated 5 times

• Box jump
• Squat walk to high box jump 10kg weight
• Rotational Med ball slams 8kg
• Push Ups holding dumbbells to dumbbell row
• Vipr lateral Shuttle run using 20kg vipr
• Rest

I understand some of these will mean nothing to people but needless to say it was a challenging workout

Finisher 

• Shadow Box 3x 3min rounds

Ab work 

• Sit ups 50
• Leg Raises 50 
• Trunk Curls on bosun Ball 50
• Twists 8kg on fitball 
• Scissor Kicks 50 

I also had a very good stretch out and foam roller and hit the steam and sauna!

Life aint to bad! :-)

Today i was at a bit of a loss of what to do! Id been in work since 6 am and just havnt had time to think about todays session! Kinda made it up as i went but it felt good! Its a weights day so just went for lighter weights 12-15 reps 3-4 sets .

Warmed up with some skipping

Weight Work

• Seated Dumbbell Shoulder Press 10kg 12x3
• Bench Press 40kg 12-15 x 4 
• Squat 40kg 12 x 3 
• Kinisis Machine (back) 12x 3 
• Chin Ups 12 x 3 

Core

• The Flag 3-4 x 4
• Twists On fitball 6kg medball 15 x 4
• Chinnies 20x4 
• Plank Hold (unknown time) 

Finishers 

• Light Skipping 
• 100 Medball Slams

Quick conditioning workout after work tonight! 

• Skipping 10 Mins
• GPP Drill 1O mins (30 seconds each of burpees, bosun ball push ups, medball slams, skipping… no rest between exercises)
• Row Intervals 10 x 30 seconds max effort /30 seconds rest
• Versa Climber 3 x 3 minute rounds

Core

• Plank Hold
• Fitball sit ups with 4kg medball 15 x 4 
• Fitball Oblique Twists 15 x 4 (4kg)
• Fitball Plank to knee tucks 12 x 4
• Side plank holds

Did a strength focused workout today using mainly dumbbells.Was a good session! ( i wont bother putting warm up sets)

Skipping 10 mins

• One Armed Bench Press 24kg dumbbell 5 x 5
• Squat holding 2x20kg dumbbells 5x5 
• Dumbbell Deadlift 2x 28kg dumbells 5x5
• Weighted Chin Ups 10kg 5x5
• Weighted Push Ups 15kg 5-8 reps x 4

Ab/core

• 50 situps
• 50 leg raises
• 50 trunk curls
• 50 twists 6kg
• 50 scissor kicks 

Finisher 

• Skipping 5 mins
• Shadow Box 3 x 3 minute rounds
• Skipping 5 mins

Great workout today! After alot of hours this work iv just dabbled and played with workouts. Iv been shattered! Today was the first day off for a while so couldnt wait to get in the gym! More importantly it felt really good mentally! It just clicked! 

Warm Up

• Skipping 10 mins

Work Capacity 

• 5 push ups
• 10 med ball slams
• 10 Burpees
• 20 star jumps

repeat this circuit every 2nd minute for 20 minutes (or 10 rounds) No rest between exercises , you rest once all exercises are completed until the next 2nd minute (ie minutes, 2,4,6,8 ) 

Versa Climber 

• 3 x 3 minute rounds! (this is a killer! i love this machine) 

Kettle Bell circuit

• Swings 
• Clean and press
• Figure of 8 pass through legs
• Snatches 

1 minute on each rest one minute repeated 3 times

Core Circuit

• V-ups 8kg 15 x 4 
• Russian Twists 20 x 4
• Side Bends 28kg 8 each side x 4
• Bosun Ball Trunk Curls holding 8kg until almost failure

Shadow Boxing

Pull Ups 5x4

Physio Exercises and flexibility 

think that was all but im sure im forgetting something! 

Got in a good training session yesterday while i was off work. Liking the day of rest today! Next week it starts seriously with weight training thrown in for good measure! 

Warm Up

• Skipping

Capacity circuit 

• 5 push ups
• 10 Med Ball Slams
• 10 Burpees
• 20 star jumps

No rest between exercises start the routine every 2nd minute (i.e. 2nd, 4th, 6th min) for a full 20 minutes 10 rounds. The rest time is whatever time is left after you have completed the 4 exercises before you start again!

Upper Body

• Chin Ups 8x4
• Dumbbell Shoulder Press 7kg 12 x 3
• Cable Extensions 12x3 each arm
• Medball Push Ups 10x4 (two small medballs one under each hand) 

Ab/core

• Russian twists 15kg 6-10 reps x 4 (on decline bench)
• Sit Ups  On decline bench 10 x 4 
• Trunk Curls on Bosun Ball Holding 4kg dumbell ( just off failure) 
• Plank hold
• Seated L raises 10 x 4

Cool Down

• Skipping 
• Flexibility work 

Managed to get a quick train in yesterday. Still struggling with this strange pain in my head ! ? Im sure its a bit of sinus/ ear trouble! Its very annoying but managed to get some decent work done.

Warm Up

• Skipping 10 mins

Cardio

• Row 10 mins
• Bike 20 mins
• Versa Climber 5 mins

Body weight work

• Pull Ups 5x5
• Push Ups 20 x 4
• Kinisis Back Work 12x3 ( light weights )

Ab Work

• Sit Ups 50
• Twists 50
• Scissor Kicks 50 
• Bicycle Crunch 20 x 3
• Plank 1 min

Quick update! Interval Training tonight , didnt get as much done as id have liked but it wasnt bad either. Keep getting a strange pain in my head when i first start a work out and its holding me back somewhat.

• Skipping 10 mins
• Row 10 x 30 seconds intervals (30 sec rest between)
• Bike 10 mins On interval resistance program

• Chin Ups 9 x 4
• Cable Rows/Flys 12x3

• V-ups 8kg 15 x4 
• Russian Twists 8kg  20 x 4 
• Turkish Get ups 8kg 5 each arm x 3
• Plank 1 minute

Not tooo bad considering i was feeling a tad rough. 

Right i was nackered today after my 6.45am-3pm shift! But forced myself into the gym and had a decent session. Like i said previously i want to just shed a couple of pounds so day 2 and 4 of a 5 day split for this week will be cardio focused rather than weight training which i will pick up after this week or next!

Warm Up

• Skipping 5-10 mins

Aerobic

• Rowing Resistance level 4 Distance = 2km Time = 7.37 mins
• Bike 20 mins RPM was always above 100 (need to take distance and time next time)

Bodyweight 

• Pull Ups 5x5
• Push Ups 20 x 4
• Dumbbell Lateral raises on bench 12x3 each arm ( ok so not bodyweight) 

High Rep Ab Work

• Sit Ups 50
• Twist 6kg 50
• Trunk Curls 50
• Scissor Kicks 50 

Finishers! 

• Skipping 5mins ( high intensity )
• Versa Climber 5 mins (very high intensity) 

Two things i skipped out on…. leg raises are normally apart of a high rep ab routine for me but my core and abs were wrecked from yesterday. And my flexibility routine was kinda forgotten and missed …. do not do this its lazy ness on my part and why my injuries keep flaring up!

But apart from that it was a good session and im pleased with it! 

Right today was the first session back after christmas. Iv been doing bits and pieces and had some really good training sessions but havn’t bothered to do the write ups! Today was great. The aim this week is to do 5 days , today ,3 and 5 will be conditioning and interval focused. With 2 and 4 being Cardio focused just to get back into things. 

After this week im going to go back to 3 days conditioning and 2 days Max strength training. Iv dont this alot over the months and years and it gives me the most success. Iv also learnt that only after 3-4 weeks i start to fade and need to change things up! So when this happens instead of trying to keep it going i will come up with a new goal. For example after 4 -5 weeks (February sort of time) i will maybe focus on max strength and just keep ticking over with some light cardio.

But this isnt strict either. Goals change and so does what you want. I want to get back into boxing , my job is going very  well and moving on up but that means more responsibilities and less free time, plus learning to drive and a million other things! Just gotta find that balance this year and not let training get in the way of other things that are important! (yes i i know for most its the other way round but im rather sad like that!) 

Anyway now your asleep here’s the actual workout today….

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