McQue's Training

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….

Read More

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! 

Warm Ups

• Skipping 10 mins

GPP Circuit

30 second drills on each exercise of 10 mins no rest until the 10 mins is up!

• Burpees
• Dumbbell Punches (1kg)
• Star Jumps
• Skipping (max effort)

Main Circuit

1 minute on each one minute rest at the end repeated 5 times

• Box Jumps
• Kettle Bell 12.5kg Swing and press
• Rotational Med Ball 8kg Slams
• Squat Walk 12kg
• 20kg Vipr Clean and press from floor
• 1 minute rest

And the rest…

• Chin Ups 8x4 

onto core circuit

repeated 4 times

• The Flag x 5
• V-ups 6kg x 10
• Twists 6kg x 15
• Chinnies x 20
• Back extensions 10kg x 10

Finisher

•  Skipping 10 mins
• Run home went as fast as possible took a detour and went up one of the few “hills” (and i use the term very loosely) on the way back. Pathetic for a run but after what i just did it was a good enough finisher. 

Felt like a decent session and gunna keep pushing it, starting to get into really good shape again! :-D

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!!

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

Tonight was awesome. I went hell for leather straight away and started fading before the half way mark! It took alot of mental focus to come back and i eventually got my second wind after thinking i was going to throw up! Really good and still buzzing from it!

Unfortunately its the last bootcamp for the forseeable :-( i can do the same stuff and i train as hard as i can but theres nothing like having someone else pushing you to your limit, with the best intentions in the world you cant push yourself to breaking point! For me having someone pushing me and showing them they can’t break me gets me that extra % 1 and thats all the difference! 

Im going to roughly write up what bootcamp involved tonight as i dont normally but its the last one so id like people to know what it involves. Its nothing magical its just like i said the environment that pushes you that bit harder!

All OF IT IS NON-STOP NO BREAKS!!! 

• 15 mins skipping (just me personally i like to start warmed up)
• Running round the hall up to 10 mins , increasing speeds , changing direction, touching hands to floor, sideways backwards ect ect
• Body weight instructions tonight are shouted out randomly whilst running
• PUSH UPS 10,9,8,7,6,5, ect ect
• Squats 20,15,10,5,
• Squat Thrusts 20,15,10,5
• Sit Ups 15,10„9,8, ect ect
• More running changing directions , sprints
• Running and jumping over 3 gymnastic boxes of increasing heights ( several times)
• The Circuit Time everyone finds a stations and completes the usual and unusual exercises for unknown amount of time until trainer shouts change!
• Trainer calls you over randomly to complete even more intense exercises one on one (eg tuck jumps holding 8kg medball)
• Whatever else pops into the trainers head!
• More Running And sprints 
• Finish with cool down stretches

It changes week to week and its a great class i cant wait until its back and will endeavour to keep the same intensity in my workouts!

Im determined to get back to boxing tomorrow so its another time of the week ill be being pushed to my limits! I really want to use my training for a purpose and that means a fight! Its just work getting in the way. Im a strong believer in you can play football , rugby ect…. YOU CAN’T play at boxing. So if i cant train multiple times a week and give it my all then i wont step into the ring for the hell of it! 

Anyway sorry for the lengthy post 

Adios 

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.