Welcome to my training page. Im doing this mainly to keep a record of what iv done through the year and hopefully years to come. So i know where im up to and what works and what doesnt! Also going to post any relevant info i come across. Im a novice and Im far from an expert but i hope one day to become qualified and be an expert in the mean time hope it helps people.

I welcome all Questions, this isnt about being right or wrong so i also welcome any debate or disagreements!


Back on it Rock n Roll!

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! 

Work Capacity Training (6.1.12)

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) 


  • 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 

Workout (5.1.12)

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


  • 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

Interval Training 4.1.12

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. 



Since the gym is going to be packed with “New years resolution” people, I’m going to be doing a lot of working out at home. This is quite helpful! 

(via imgTumble)

Aerobic and Bodyweight Conditioning (2.1.12)

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


  • 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)


  • 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 


  • 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! 

The Flag Core Exercise, one of my favorites thought id post a tutorial video so people actually know what it is! 

2012’s first session! (2.1.12) CIRCUITS!

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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Watch this space!

Will be using tumblr to log workouts again soon! Iv been training still but its been a bit all over the place! Iv done some pre-conditioning the last couple weeks so should be able to go straight into some good training in the new year. First plan is to loose a bit of weight . Just a couple pounds and get back down to 12st - 12st 3sh then after that training hard and eating right im not worries what weight as i know it will be muscle and functional. 

Im off work tomorrow so at some point going to sit down and really plan out January’s training. 



10k number 2 boxed off.
Not a timed event and the finish line came way sooner than I expected so no official time.
Being generous, I’m gonna say it was 1:11:00. 11 minutes off the last run!

Well done to one of my best friends, Matt, who has completed his second 10k run. Awesome news!

Well done to my friend Matt, hes put in alot of hard work and dedication and the rewards keep coming!



10k number 2 boxed off.

Not a timed event and the finish line came way sooner than I expected so no official time.

Being generous, I’m gonna say it was 1:11:00. 11 minutes off the last run!

Well done to one of my best friends, Matt, who has completed his second 10k run. Awesome news!

Well done to my friend Matt, hes put in alot of hard work and dedication and the rewards keep coming!

Canelo Alvarez Stops Kermit Cintron


by Trey Pollard

On a night when a handful of boxing’s better prospects sprinted to early knockouts, Saul “Canelo” Alvarez’s 5th-round TKO of Kermit Cintron on Saturday was a marathon by comparison. The headliner on an HBO card populated by quick, blistering stoppages, the fight offered the right context to make the 21-year old Alvarez look even somewhat mature, as he patiently tested Cintron’s power and psyche before cruising to victory over one of his toughest opponents yet.

While Gary Russell Jr and Adrien Broner provided the explosiveness with early-round knockouts on the undercard, it was Alvarez (39-0-1) who took a disciplined approach in spite of the rowdy home crowd that probably preferred otherwise. With a Mexico City bullring as the venue, bloodlust would be only appropriate. But even against an opponent as criticized as Cintron (33-5-1), Alvarez avoided big risks that could create opportunities for his opponent and expose vulnerabilities for himself.

Initially, that meant three rounds of solid boxing from Alvarez, moving often, and throwing sparingly but effectively enough to move Cintron backwards with his power. Throughout, his jabs and two-punch combinations brought him in close to test the waters and check on what Cintron had to offer.

And it wasn’t much.

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