McQue's Training

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. 

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 

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 

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! 

oatmealbowl:

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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.,