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!
Catching Elephant is a theme by Andy Taylor
Conditioning/Circuit (14.11.2011)
Right i was back on it yesterday! Its been a good couple of weeks of sloppy workouts and not great with my food intake! In the grand scheme of things im still in shape! Iv been working crazy hours and was religiously trying to keep to the training schedule. I think it just wore me out! Im feeling ready and motivated again and iv got a bit more free time coming up and reasonable hours at work!
Im sure it will get to the point where im working alot again or life gets in the way but i think the trick is going to be to drop down the training schedule and just keep ticking over. I also havent made a 4 week plan ect , i know in my head now what i need to do and im just going to play it by ear!
Anyway enough crap lets go!
Warm Up
- Skipping 10 mins
Work Capacity Circuit
For 20 minutes , on every second minute complete
- 5 Push Ups
- 10 Medball Slams
- 15 Burpees
- 20 Star Jumps
No break between exercises, you rest once all reps completed until the next 2nd minute for example you start the routine at 2 mins it takes you until 3.15 mins to complete you get to rest 45 seconds until the 4th minute! By the end of the 20 mins your talking 50 push ups 100 med ball slams 150 burpees 20 star jumps. This is pure hell but i cant recommend this circuit enough builds serious fitness and work capacity even if you you drop the burpees to 10 per round its a serious challenge!
Main Circuit
1 minute on each exercise 1 minute rest at the end repeated 4 times
- Box Step Ups holdng 1kg dumbbells
- Kettle Bells 16kg Swings
- Weighted Squat walk 12kg
- Vipr Clean And press from Floor 20kg
- Rest 1 minute
And the rest
- Skipping 20 seconds max effort/20 sec off for 3 mins 20
- Chin ups 8x4
- Balance Push Ups Feet on fit ball 8x4
Core Work Out
Done as circuit repeated 4 times
- The Flag x5
- 10 Kg V-ups x10
- 10kg Twists x 15
- Chinnies x20
And that was my workout for the day! Very enjoyable which shows the mentality has changed for the better as this time last week that isnt how i was feeling!!
So its back to it , good workouts and clean living! ….. well its my birthday on Saturday so a couple of beers might be in order after the gym!!
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mcquestraining posted this
