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!
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!
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….
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!!
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!
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!
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!
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
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
Yesterday i wanted to just do some conditioning to end my workout week. I planned to take it easy but i got dragged into a circuit at the end of my already knackered workout. Feel good for it though this morning and after a rest today will be really up for bootcamp tomorrow!!
at this point i was thinking of doing some more core work and push ups. i managed to get roped into a circuit training class for work as it was an open day so i couldnt really refuse! It was pretty good! I enjoyed it and might do the same circuit myself sometimes
we just did it twice but after my workout i was goosed! Was told i need to work on bending my knees more by the trainers so going to work on this. However i do have my reasons why i wasn’t and it probably looked like i was trying to get out of it. But no excuses i will work on it but i do know my legs are strong and i can do it no problems when fresh. But all good experience!
I was up at 7 this morning and went swimming first thing. Good 45 mins to an hour later and i was ready for breakie. Really enjoyed the swim would like to get into it more but at 3.50 a pop its not really a cheap do if you want to go a few times a week. Anyways it wasnt really my training for the day just something a bit extra that my dad actually fancied doing.
Worked on the house again all day today but by 4ish we’d done as much as we could do and as tired as i was i just wanted to get my strength session in which was!
Felt good now my strength has increased technique is coming together quite well. Think next week im going to try and increase the weight. Just difficult with shitty plastic dumbbell weights! But think i can make the jump to possible 23kg set up on one dumbbell as thats the only way i can increase it.
That was it for the planned strength training. Went for a 3 mile run with dad this evening before tea. I didnt have time to fit in with a core work out that i would have liked. But with so much going on somethings got to give and i hate to say it but right now training isnt and cant be as important to me as getting this house sorted and a job. Both of which are stressing me out! But one day at a time and i will get the conditioning session done tomorrow at some point!
Righto guys very quick update. I went to the normal monday bootcamp. Was really good tonight , think i need those couple days off from training. It was strange too the last 2 times iv been really carefully planned my food and water intake before and really thought about it trying to maximize my potential to do well and iv not felt so good. Being so busy sorting the house and doing jobs didnt even think of it. Had a handful of plain rice about 5 and felt really good. Still want to keep improving though. Its just trying to balance everything.
My dad came tonight aswell which was nice. First bit of exercise hed done in a long time and he did really well. Kicked some of the young lad arses in there to be honest……. not mine though ;-) like i said to him “Dont get cocky kid!”
Unfortunately not from training !! But its been a nice weekend although quite difficult in some respects. Although its been a hard one for me for certain reasons. My dad is back which is great and really enjoying seeing him. And we’ve been seeing alot of family and had a family wedding. I love these occasions but its always better when people ask you what your doing with yourself these days , if your life isnt such a mess! The training has suffered and my normal healthy diet has gone. But i think for now it is going to be a case after all of just doing what i can when i can. I have and really need to get other things sorted work wise. Got a million things to do but as much as i dont want to do it and dont really care very much at the min they wont do themselves so as dad would say H.T.F.U (harden the fuck up) and get on with it!!!!!!!!!!!!!
Today i failed! not had this feeling for a while and think it was down to many reasons. First off let me just say i did start the session late in the day, dehydrated , tired and my shoulder pulled. But i did and finished what i physically could without wrecking my shoulder. This was sensible i know but i still failed.
I also went to help train a football team and ended up doing the conditioning with them which was good. But was a light workout for me. They did really well and i was really happy with how hard they worked so that was a bonus. Its pre-season fitness work for them and if they keep up like they did last night they will be very fit by the time the first match comes around
So im not going to post up a routine as i feel i didnt do what i was meant to so i might as well say it was a failed day training side. I know yesterday i was really tired. I want to make no excuses with training but last night i felt facts were facts and iv got alot going on physically, mentally and emotionally and i cant do it all. My dad is here on holiday which is fantastic. So last night i decided i would knock the structured training i had planned on the head and just train as and when i can to keep ticking over.
….. This morning iv gone back on that and decided to stick to it as best as possible! I think i just need a break, im going to do a conditioning session later today and then im away this weekend at a wedding where im going to try and just forget everything and get back too it on monday with bootcamp.
So watch this space! I will post up the conditioning routine later or you may see FRIDAY FAILURE as a title
Bye for now