McQue's Training

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!!

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!

• Skipping 10 mins
• Work Capacity Challenge (straight after the 10 mins skipping, every second minute for 20 minutes you complete 5 push ups (chin ups better) 10 medball  slams, 15 burpees and 20 star jumps, There is no breaks between these exercises! Then when youve done what ever time you have left you get to rest until the next 2nd minute for example 12th minute , 14th minute ect ect until youve completed 10 rounds or 20 minutes worth of work! The totals are 50 push ups or chins, 100 medball slams 150 burpees and 200 star jumps! Its a killer!
• Chin Ups 10 x 4 (40)
• Push Ups 40, 30, 20, 10 (100)

Core Work Out completed as circuit

• The Flag x 5
• V-UPs 8kg x 10
• Twists 8kg x15
• Chinnies x 20

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!

• Skipping 10 mins
• Row 10 mins (2492, resistance level 5)
• Punch bag 15 mins (working on technique and drills)
• Sprint and Carry Bag 3mins work, 1 min rest, 2mins work, 30 seconds rest, 1min work . (using the heavy bag, sprint to one end of the room and back then carry bag to one end of room and back!)
• Heavy bag shouldering 3 mins x 1 (exactly what it sounds lift the bag to shoulder put back down repeat constantly for 3mins)
• Sprints x 20 ( roughly 50m jog quickly back to the start)
• Chin Ups 12 x 4
• Decline Push Ups 25 x 2 , 20 x 1 , 15 x 1 (feet raised wanted 25 x 4 but couldn’t manage it!)

Core

 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

• Plank Hold 1 minute (completed 3 times)
• Turkish Get Ups 10kg ( completed 5 reps per side twice)
• Chinnies 20 x 3 

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 ;-)

Conditioning

• Skipping 10mins
• Rowing 1000m x 3 (1 min rest between all below 4 mins)
• Versa Climber 3 x 3min (1 min rest in between)
• Treadmill Sprints 6 x 1 min sprints (1 minute rest in between)

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!

Core Workout

as a circuit

• Ab wheel x 10
• V - ups  x 10 
• Side bends 20kg x 10
• Bicycle Crunches x 15

repeat 4 times 

Finished with plank hold for 1 minute

BOXING

 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!

today

Warm Up

• Skipping 10 mins

GPP Mini Circuit 30 second drills

• 30 sec Burpees With a press up
• 30 Sec rotational medball slams
• 30 Sec star jumps
• 30 Seconds Skipping (max effort)

Interval Work

• Rowing Machine 3 x 1000m , each was around the 4 minute mark 1 minute rest in between
• Versa Climber 3 x 3minute rounds , beat the computer on champion , lost (just) on eliminator setting and lost again dropping it back down to champion! …… I hate loosing! 

Upper Body

• Chin Ups 10 x 3, 1 x 8, 38
• Decline Push Ups 15 x 4

Core (this was a tad random today)

• V-Ups 8kg x 10
• Twists 8kg x 15
• High Rep Chinnies or leg raises x 20
• Plank 30 seconds

Completed as circuit 3 times

• Side Bends 28kg 6 each side x 3 sets

FINISHER! 

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 ! 

• Skipping 15mins
• Pad work 15-20 mins

Circuit

• Vipr Burpees 10kg
• Box Jumps
• Sledge Hammer Med ball slams 5kg
• Sit Ups 10kg weight
• Kettle Bell Clean and jerk 12.5kg

only had time to get in 3 round of 1 minute on each with a minute rest

• Plank 1 minute

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!

Warm Up 

• Skipping 10 Mins

GPP Workout 10 mins

30 seconds each exercise

• Burpees
• Star Jumps
• Skipping (max effort)
• Bodyweight Squats

repeat 5 times (10 Mins)

Main Circuit

• 1 Minute Sledge Hammer Med Ball Slams (medball slams using a sledge hammer movement)
• 1 Minute Kettle Bell Clean and Press 12.5kg (1 arm 30 seconds then swap)
• 1 Minute Squat Walk 12kg Vipr on back
• 1 Minute Box Jumps 
• 1 Minute Rest

repeated 4 times (20 Mins)

Chin Ups 12 x 3, 10 x 1 (46)

Bench Press 20 Kg 40,30,20,10 

Core Circuit

• The Flag x 5
• V-Ups 8kg x 10
• Side Bends 28kg x 6 each side
• Chinnies x 20

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.

• Skipping 10 mins
• GPP Work Out 10 mins (30 seconds burpees,30 seconds dumbbell punches, 30 seconds squats, 30 seconds star jumps, non stop for 10 mins) 

Circuit Training

Each exercise 1 minute repeated circuit 5 times

• Med Ball Slams 4kg
• Kettle Bell 8kg Clean and press
• Bosun Ball Push Ups (alternating hands)
• High Box Jumps
• Vipr Lateral Runs
• Rest 1 minute

Core Circuit

• The Flag x 5
• V-Ups 8kg x 10
• Twists 8kg x 15
• Chinnies x 20

repeated 3 times

• Versa Climber for 10 mins - Just went as hard as possible for 10 mins beat the setting i had it on by alot and got well over 1000m. Might start recording the amount of meters i get in 10 mins regularly. 
• Skipping 5 mins - To finish off todays conditioning i just went as hard as possible for 5 minutes 

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.

• Skipping 10 mins 
• 2 Dumbbell Split Snatch 18kg 3 reps x 5 sets
• 2 Dumbbell Push Press 20kg 3 reps x 5 sets

Complex pair

• 1 Armed Bench Press 5 reps per arm (set 1 and 2 24kg, 3 ,4 26kg and 5 28kg)
• Straight into 4kg medball slams 10 reps

Completed as circuit 4 times

Complex Pair

• Wall Sit 60 seconds
• Straight into Split jump lunges x 10

Finisher Kettle Bell Swings 16 kg 15 x 3 per arm

Core Work

• V-ups 6kg x 15
• Side Bends 20kg x 10
• Plank Hold 30 seconds
• Chinnies x 20

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

• 10 mins skipping
• Workout 101 (20 mins, every 2nd minute 5 decline push ups, 10 medball slams 15 burpees and 20 star jumps) for 10 rounds totals - 50 decline Push Ups, 100 medball slams, 150 burpees, 200 star jumps)
• Punch Bag 15 mins (no round timer :-( )
• Versa Climber 10 mins (race against computer beat champion mode by about 300 meters or something , need more info on the best way to use these, all i know its murder !!!)
• Bosun Ball Push Ups Alternating hands 15 x 4
• Chin Ups 15 x 4
• Back Extensions 15 x 3

Core Workout

• The Flag x 5
• V-ups 8kg weight x 10
• Side Bends 20 kg x 6-8 reps
• Chinnies 15 

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.