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!!

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. 

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! 

Workout was

Warm Up

• Skipping 10 mins

Mini GPP Circuit

30 second drills on each no rest at all for 10 mins

• Burpees
• Dumbbell Punches 1kg
• Bosun Ball Alternative Push Ups
• Star Jumps

Main Circuit

1 min on each exercise no rest until designated rest period repeat 5 times

• Box Jumps
• Medball Slams 5kg
• Kettle Bell Clean and Snatch 16kg
• Squat walk/bunny hops 10kg
• Vipr Lateral Shuffles 20kg
• Rest 1 min

Finisher

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!

Today was my day off… well sort of! I had to attend a course about swimming pools! It was incredibly interesting…

Anyway  got a workout in afterwards! It was a bit of a hashed together from days that i missed on the weekend and a sprint workout. It didnt turn out too bad and i feel iv had a good simple effective session.

• Skipping 10mins
• Rowing 10 mins ( achieved 2498m )
• Chin Ups 12 x 4 
• Plyometric Bosun Ball Push Ups (alternating hands) 20 x 3
• Wind Sprints x 20 (sprint jog back , sports hall roughly 50m sprints)
• Agility Sprints x 10 *

* For the agility sprints i basically put out 5 cones , 4 in a square and one roughly 10 meters straight on from the top left corner cone. Starting about 10 meters back from the bottom left cone you sprint as fast as possible, touch the bottom of that cone and “explode” and touch the bottom of each cone going bottom left - bottom right - top right - top left - straight sprint to last cone jog back and repeat. Its quite simple just complicated to explain. I reckon this would work just as effectively in any pattern and i think i will mix it up every so often.

I finished up with a core work out

Core Circuit (little to no rest between exercises)

• Plank Hold 1 minute
• Turkish Get Ups 8kg Kettle Bell 5 per side
• Rotational Medball Slams 15 each side
• Bicycle Crunch 15

repeated 4 times

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.