McQue's Training

“To make a fighter you got to strip ‘em down to bare wood: you...

Fri, 04 May 2012 08:19:05 -0400

“To make a fighter you got to strip ‘em down to bare wood: you can’t just tell ‘em to “forget everything you know”. You got to make ‘em forget it in their bones… make ‘em so tired they only listen to you, only hear your voice, only do what you say and nothing else… show ‘em how to keep their balance and take it away from the other guy… how to generate momentum off your right toe and how to flex your knees when you fire a jab. How to fight backing up, so that the other guy doesn’t want to come after you. Then you gotta show ‘em all over again. Over and over and over… till they think they’re born that way.” - Million Dollar baby.

Back to it!

Mon, 09 Apr 2012 17:33:23 -0400

No iv always kept on training but i thought id start blogging again! Im training and eating prett clean. Got right back into boxing again! Although i work long hours i try and stay dedicated!

Tonight was boxing and sparring, i did ok the guy was 20 years old alot smaller than me and alot faster. It was a great learning session! Really enjoyed it and its good to be back sparring properly in a proper boxing gym again

Tomorrow some conditioning before work!

Photo

Wed, 15 Feb 2012 16:12:09 -0500

Photo

Wed, 15 Feb 2012 16:10:32 -0500

Agility / Conditioning

Sun, 12 Feb 2012 12:50:43 -0500

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.

tumblrgym: No excuses! Start moving!

Sun, 12 Feb 2012 05:27:32 -0500

tumblrgym:

No excuses! Start moving!

Strength day

Fri, 10 Feb 2012 02:50:37 -0500

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

Fitness

Wed, 08 Feb 2012 18:07:07 -0500

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

Conditioning

Wed, 08 Feb 2012 03:38:00 -0500

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!

"No citizen has a right to be an amateur in the matter of physical training…what a disgrace it is for..."

Tue, 07 Feb 2012 08:23:20 -0500

“No citizen has a right to be an amateur in the matter of physical training…what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”

- Socrates (469 - 399 BC)

Wow

(via killfatme)

Calling all Male Fitness Blogs!

Tue, 07 Feb 2012 08:15:26 -0500

oatmealbowl:

I am looking for MALE Health & Fitness Blogs! Please reblog if you:

are MALE

blog about HEALTH & FITNESS issues

make personal posts about working out, running, lifting, and/or losing weight

I am looking to feature your Tumblr blog(s).

PLEASE FORWARD if you know a male that fits this description. :) Thank you.

Lifting Day

Tue, 07 Feb 2012 05:32:08 -0500

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.,

Compound Lifts.

Sun, 29 Jan 2012 13:40:36 -0500

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

Photo

Thu, 26 Jan 2012 05:10:38 -0500

Photo

Wed, 25 Jan 2012 09:23:19 -0500

Conditioning Circuit!

Wed, 25 Jan 2012 05:13:16 -0500

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!

headheartlegs: :P

Mon, 23 Jan 2012 17:06:25 -0500

headheartlegs:

:P

Strength day (23.1.12)

Mon, 23 Jan 2012 13:37:42 -0500

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

Photo

Sun, 22 Jan 2012 16:28:00 -0500

Fitness Training 22.1.12

Sun, 22 Jan 2012 15:12:33 -0500

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