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!
Did some circuit training today after work.
Warmed up with skipping as per usual. Then went into a circuit
One minute on each , 1 minute rest at the end repeated 5 times
Then went on to
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.
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!
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 )
Kettle Bell circuit
1 minute on each rest one minute repeated 3 times
Pull Ups 5x4
Physio Exercises and flexibility
think that was all but im sure im forgetting something!
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….
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!
Work Capacity Circuit
For 20 minutes , on every second minute complete
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!
1 minute on each exercise 1 minute rest at the end repeated 4 times
And the rest
Core Work Out
Done as circuit repeated 4 times
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!!
Right after a week off i knew it was going to be hard to get back to it! Im going back to less is more. I really went a bit extreme so for now im just going to plan training week by week! Keep myself ticking over and fit.
Like i said it was hard enough as it is. My head really wasnt in it either today. Im really glad i pushed through it but god it was hard mentally to motivate myself! Training is what i do and love so much but sometimes when im at my lowest mentally because of other things “whats the point” just keeps popping into my head!
Im glad i did it and considering it was pretty decent and got through everything i wanted too!
Core Work Out completed as circuit
repeat as circuit 4 times
FINISHER! Todays finisher was farmers walk , grab two 28kg dumbells and i walk up and down a pathway with them, do 4 length , 3 lengths 2 and 1 and my shoulders and wrists burn like hell!
Crap day… good work out!
Today after work i planned to do a fair bit of training it was pretty much 2 sessions in one. It was a bit ambitious and i felt shit after work today! I dont think its over training but it really felt like that. However sitting here now i think it was more lack of sleep, hydration and miss timing lunch and having a heavy lunch at that!
Any way all things considered it wasnt bad!
Core/ Ab work
And that was it, it wasn’t so much it was a bad training session just sometimes your just working and slugging through it and sometimes you blast through it. Its hard to explain but that feeling makes all the difference!!
Anyway another full day of rest tomorrow before the final week! Going to really think about my food and water intake and see if that makes a difference!
Today was a brilliant session. I had my plan but for various reasons had to adapt it. It was far harder than what i had planned and more interesting! All In all pleased with the session.
Something to note however was in the core section doing turkish get ups i really felt very unflexible. I have some great flexibility workouts but have been neglecting them due to time restrictions! Which is stupid and i need to find time for them! So tomorrow is a rest day but after iv finished my shift it will be a a case of getting in the gym and just doing foam roller and stretching exercises! Then ill go for a swim!
Anyway this was the workout!
The Core workout went a bit wrong really, i had to stop the turkish get ups as i felt my hip wasnt right. Like i said flexibility needs working on a again! But i got a bit in and just made it up there after
Played around after that and did some side bends 20 kg just did a couple sets of 12 each side. And also tried a new exercise called saxon side bends basically holding 2 dumbbells above your head and leaning laterally to one side then the other. Liked it need to work on it more!
Got a strength session in today after work! Met my cousin too and did the session together! Once again he did really well and impressed!
Kept it short and pretty simple. Weight wasn’t mega heavy but at this stage just want to keep the right technique and get the 5x5 reps. By the way i am now including the 20kg Olympic bar in my recordings so if i put 40kg on my squat bar then im squatting 60kg. Just lets me know what im truly lifting. Im still doing a few warm up sets but i need to research into doing this properly as i know it then benefits your main sets when done properly
Finished with Plank Hold 2 mins!
It was a good quality session and i enjoyed it! Its been a productive week training wise though im starting to feel it now! AND GOT TO STOP EATING CRAP
Adios im off to a beer fest tonight haha!
Well you know its serious when your doing it twice a day ;-)
Now i did have planned bodyweight exercises ect but to be honest i had to keep in mind boxing so they will be done but probably on another day when im doing sprints or something!
as a circuit
repeat 4 times
Finished with plank hold for 1 minute
Boxing was great tonight really enjoyed it. 15 minutes conditioning(running, sprints, punch out drills , burpees, bodyweight stuff) and then 45 mins boxing drills. Great workout and loved it just need to try and get there more often!
All in all a great day training wise! Shame about all the shit food iv just ate! But in the calories in vs calories out department i think ill be ok ;-D. Next week going to eat better again.
Today was my day off… well sort of! I had to attend a course about swimming pools! It was incredibly interesting…
Anyway got a workout in afterwards! It was a bit of a hashed together from days that i missed on the weekend and a sprint workout. It didnt turn out too bad and i feel iv had a good simple effective session.
* For the agility sprints i basically put out 5 cones , 4 in a square and one roughly 10 meters straight on from the top left corner cone. Starting about 10 meters back from the bottom left cone you sprint as fast as possible, touch the bottom of that cone and “explode” and touch the bottom of each cone going bottom left - bottom right - top right - top left - straight sprint to last cone jog back and repeat. Its quite simple just complicated to explain. I reckon this would work just as effectively in any pattern and i think i will mix it up every so often.
I finished up with a core work out
Core Circuit (little to no rest between exercises)
repeated 4 times
Today i was off work which was nice but the draw back of that is i wanted to rest up this morning and made myself sluggish. I was basically lazy and didnt hit the gym until gone 3.30! But the workout itself wasnt too shabby! And im feeling it now!
On another side note i spent the morning researching strength training and with some helpful advice iv got iv decided to change up my routine, im knocking the explosive strength day on the head and focusing on max strength x2 a week. This is because in the strength department im weak. And after alot of research despite what i thought my explosive training isnt benefiting as i need a good strength base to start with!
Its lucky i like learning from my mistakes!
Anyway back to conditioning!
GPP Mini Circuit 30 second drills
Core (this was a tad random today)
Completed as circuit 3 times
Kettle Bell Clean And Press one arm at a time swapping when needed for 3 MINS!
Plank Hold 1 minute
…. Collapse in a heap
Yesterday me and my mate headed to the gym. It was a good little workout before a 10 hour shift !
only had time to get in 3 round of 1 minute on each with a minute rest
When i got out of work this afternoon i was (still am) knackered! But got my workout in and considering how tired i was im pretty pleased!
GPP Workout 10 mins
30 seconds each exercise
repeat 5 times (10 Mins)
repeated 4 times (20 Mins)
Chin Ups 12 x 3, 10 x 1 (46)
Bench Press 20 Kg 40,30,20,10
Repeat 3 times
Finish with 1 plank hold for 1 minute
Yesterday i wanted to get in a quality day of conditioning work before having a day or 2 off (depending how i feel). Well i achieved that i worked very hard even if i do say so myself.
Each exercise 1 minute repeated circuit 5 times
repeated 3 times
Finished with Chin Ups 10 x 4
Plank Hold for 1 minute
Today after work i hit the weights for a bit of max strength. I increased my weights on a couple of things so am happy!
*farmers walk set distance unknown but will use same distance each time. Completed 4 lengths, 3 lengths,2 and 1 with roughly 1 minute rest in-between.
60 reps each of