McQue's Training

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! 

Warm Up

• Skipping 10-15mins

Work Capacity Circuit

• 5 push ups (total 50)
• 10 medball slams (total 100)
• 10 burpees  (total 100)
• 20 star jumps (total 200)

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

• Two handed swings (full motion to overhead)
• Clean and press from floor alternating hands
• Half snatch alternating hands
• Full Snatch alternating hands
• Figure of 8 through legs

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 did

• 3 x 3minute rounds Dragging 2x20kg Vipr’sgoing backwards approx 50 meters turn around and go back dragging behind me sprinting forwards! This was an absolute killer.
• 1 x 3 minutes flipping one 20kg Vipr getting to one end of the hall and pushing it along the floor backwards!

….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

Ab work

• 50 sit ups
• 50 side bends holding x2 25kg plates
• 50 side crunches
• 50 touch ankles while lying on back
• 50 trunk curls
• 50 scissor kicks
• 50 back extensions 
• 50 knees to chin 

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!

Good session today! Was going to go to a spin class this am and then do circuits! However i couldnt get my arse out of bed! But my training wasnt bad!

Warm Up

• Skipping

Circuit 

1 minute on each repeated 5 times

• Box jump
• Squat walk to high box jump 10kg weight
• Rotational Med ball slams 8kg
• Push Ups holding dumbbells to dumbbell row
• Vipr lateral Shuttle run using 20kg vipr
• Rest

I understand some of these will mean nothing to people but needless to say it was a challenging workout

Finisher 

• Shadow Box 3x 3min rounds

Ab work 

• Sit ups 50
• Leg Raises 50 
• Trunk Curls on bosun Ball 50
• Twists 8kg on fitball 
• Scissor Kicks 50 

I also had a very good stretch out and foam roller and hit the steam and sauna!

Life aint to bad! :-)

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! 

Warm Up

• Skipping 10 mins

Work Capacity 

• 5 push ups
• 10 med ball slams
• 10 Burpees
• 20 star jumps

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 ) 

Versa Climber 

• 3 x 3 minute rounds! (this is a killer! i love this machine) 

Kettle Bell circuit

• Swings 
• Clean and press
• Figure of 8 pass through legs
• Snatches 

1 minute on each rest one minute repeated 3 times

Core Circuit

• V-ups 8kg 15 x 4 
• Russian Twists 20 x 4
• Side Bends 28kg 8 each side x 4
• Bosun Ball Trunk Curls holding 8kg until almost failure

Shadow Boxing

Pull Ups 5x4

Physio Exercises and flexibility 

think that was all but im sure im forgetting something! 

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!!

Went boxing tonight and did a circuit with them afterwards

…………..dead

enough said :-D

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. 

Well iv ended up having a couple days off this weekend. I went to the Cleverly Bellew fight last night so i didnt want to be rushing and doing a crap workout! Quality in sessions is always the aim!! However it makes pretty much zero difference. Day 4 i did most of day 5’s planned workout and day 6 (today) would have been sprints. So all it means is ill do the remainder of the 2 days combined tomorrow on what would normally have been the rest day, then go straight into the second cycle. Very boring but just so you all know im not cheating!! 

On a side note the boxing last night was awesome and i really enjoyed a night out and about. It makes a nice change to routine and everyone needs that break from training every so often! But i kept it clean and boring no alcohol and didnt pig out too much! 

Back on it tomorrow and i cant wait! 

Iv labelled this as day one. Slightly misleading but in my head its day one of a new regime and really getting on top of training. Nothings changed majorly except Iv planned and written everything down and got 2 strength training sessions in per week instead of one. Its not my main focus but  i want to see improvements in my max strength. Im thinking of a 4 week cycle , a back off week and then going back to the drawing board and doing the next 4 weeks! Well thats the plan anyway! 

Im now doing warm up sets and then onto my “work sets” which  am completing for 5x5 with that main weight, rather than starting low and working up eg my squats were like set 1 30kg, set 2 and 3 35kg set 4 40kg and set 5 45kg. Now it would be some warm ups sets and just 5x5 40kg! Going to slowly add the weight. This way im doing full “work” sets of 5x5 rather than fluctuating weight up and down.

Rather boring but this is the way apparently to get a good strength foundation. Im not worrying weather my weight is lower than before as long as i am completing that full 5x5 (although my dead lift was 80kg today out of no where! Felt good!!)

Anyways this is what happened today!

• Skipping 10 mins
• Squats 40kg  5x5
• Bench Press 40kg 5x5
• Dead Lift 80kg 5x5 (NEW RECORD!!)
• Dumbbell Shoulder Press 18kg 5x5
• Weighted Chins 15kg 5x4 (* Cant seem to get a 5th set for these! Something to work on!)

Was really pleased about the deadlift but i have to chuckle and it just shows sometimes you can suprise yourself. I actually wasn’t concentrating and thought id only loaded up 60 kg…. then realised it was 80kg… and was too embarrassed to unload it !!!! So thought balls to it lets see what happens (not an attitude id recommend normally) and it actually felt really good!

Once id finished i just had to get through an hour of boxing!!!

All in a days work!

Adios

Iv started my new regime and after a crappy day managed to do 2 training sessions back to back weights and then boxing!!!…. that feels better! Hopefully now im over this bit of man flu ill be back on it and improve. Will post up my routines and some notes later on and as i do them over the next few weeks for those interested.