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 a strength day using different movements and dumbbells. Was good i like to do this once a week along with compound lifts
I also did alot of skipping and some core work
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!
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
Just repeated 3 times today
3 x 3 minute rounds (KILLER)
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!
Well sometimes you just dont know why it happens but today i was really motivated. I was full of cold but for some reason my mind was switched on to training mode today! Tried some new things too today which i really like! I am now truly shattered!
Work Capacity Circuit
Bascially start the circuit every 2 minutes for 20 minutes (10 rounds). No break between exercises you rest once you have done all 4 exercises until the next 2nd minute and start again! This really increases your ability to keep working!
Kettle Bell Circuit
using a 16.5 kg kettle bell
1 minute on each of
rest one minute i repeated circuit 4 times.
” Sled Drags”
Iv been wanting to do these for a while! Its basically a weighted sled which you either push or pull with maximum effort! However i have no sled so had to be a bit inventive.
The gym i use have these weighted rubber tubes called Vipr’s.
I grabbed two 20kg ones (the heaviest theyve got). Got a couple of straps and then i had a weighted i could drag either running backwards or sprinting forwards!
….i then got told off for making too much noise!!!
That was pretty much it for the conditioning aspect!
Some more skipping before going onto ab work
I also made sure today i had a goood flexibility and foam roll!
If i was off all the time (from work) just think what i could do :-) ….. unfortunately im not and now in for 10 days straight!
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….
Conditioning session today couple of circuits and some ground and core work! Getting some new head phones and some new music on my mp3 really helped! Nothing beats a bit of Kings of Leon to get you going!
30 second drills on each exercise of 10 mins no rest until the 10 mins is up!
1 minute on each one minute rest at the end repeated 5 times
And the rest…
onto core circuit
repeated 4 times
Felt like a decent session and gunna keep pushing it, starting to get into really good shape again! :-D
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!
I sat down today and came up with my next training plan. I know how effective it is and how amazingly simple it is. I research training everyday, i work in a high end health club with every equipment available. Some of which i use some of which i dont!
And yet it basically boils down to this
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!
Went boxing tonight and did a circuit with them afterwards
enough said :-D
Quick update of what i did before my shift started today! Just got in from work very tired so no fluff tonight! Remember im including the Olympic bar weight of 20kg now in my recordings
The strength section felt really good today can really feel progress, Im not going to increase the deadlift weight for now as i really want to work on the technique to be honest its probably ever so slightly on the heavy side for me as it is. The Shoulder press and weighted chin iv just got to be careful due to my left shoulder injury but should be able to start increasing them slowly.
completed as circuit 4 time
And that was it. I tried to work on some flexibility too again today so going to be looking to get that more consistent.
Other things on my mind at the moment to think of is setting up some sort of test my progress thing. So after a 4 week cycle ill have a test week with test exercises, ie how fast, 1 rep maximums , cardio, anaerobic tests ect ect.
Also looking into possible using a protein shake, not something i believe is always needed by the fast majority but my workload is getting greater and greater. Im thinking more along the lines of recovery than mass building as im happy with my size and only interested in performance
Anyway so much for no fluff
Any opinions on protein supplements?
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!
I went out today with the family for a roast carvery for my sisters birthday. It was really nice and made a change. It meant i was going to get to the gym a bit later on my day off but thats ok! Im trying to have a life these days too!
Mini GPP Circuit
30 second drills on each no rest at all for 10 mins
1 min on each exercise no rest until designated rest period repeat 5 times
I finished up with farmers walk basically 2 heavy dumbbells (2x 28kg)
I just walk up and down a set distance, i reckon its about 40m but its irrelevant really i did it 4 x, the 3,2,1 and it burns the forearms and shoulders like hell! Great exercise going to do it more often on the end of workouts i reckon!