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!
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 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!
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 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
Was really tired after work today and couldnt face a full on conditioning session but thats ok the explosive session fitted in nicely.
Completed as circuit 4 times
Finisher Kettle Bell Swings 16 kg 15 x 3 per arm
repeat as circuit 4 times
Finished Ups with 5 mins skipping as fast as possible and ran home!
Today was pretty intense even if i do say so myself. A couple hours later im feeling absolutely drained! But in a good way! Got lots going on with work this week and im in Milton Keynes on Thursday for a course but im determined to keep the training going!
Anyway today was
repeated circuit 3 times
Man it seems easy when you write it down. All i know is im goosed. Only thing i was gutted about was i didnt think what day it was and i could have gone to Bootcamp circuit as im off work! Owel i think im off next monday so hopefully ill get there!
Early start tomorrow work for 6.45 but that means 2.45 finish and max strength session in the gym! Feeling good for my second week into proper training again.