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!

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….

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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. 

Quick write up so i can get some kip soon! Today was intervals and happened like this!

• Skipping 10mins (last 5 intense 30 sec on/off)
• Row 1000m x 3 (times 1st 3mins 59.8 2nd 3mins 58 3rd 4.20) 
• Versa Climber 3 x 3min rounds 1 min rest between
• Treadmill Speed intervals (6 x 1 minute sprint , 1 min rest in between)
• Push Ups decline (feet raised) 20 x 4
• Chin ups 10 x 4

It was a good session felt very intense really went for it on the versa climber! Rowing times dont seem to be as good as when  used to row a fair bit but something to work on!! 4.20 was because my foot decided to bleed on me and was a tad painful! Harden the f*ck up came to mind! haha!

Core Work (repeat circuit 4 times)

• Ab wheel from standing 5 reps x 2 kneeling 10 x 2 
• Side Bends 20kg x 10
• Back Extensions 10kg x 10 

Finished with plank for 1 min 40 sec

Having just looked at my plan Im a bit annoyed at myself that i completely forgot to do leg raises in my circuit!

Owel good work all in all! Tomorrow im thinking of doing 2 days worth of training in one afternoon! Im not sure yet its only because i want to have saturday afternoon free to get ready to go see a boxing match in liverpool! CANT WAIT!!!!

Today after work i hit the weights for a bit of max strength. I increased my weights on a couple of things so am happy!

• 1 Arm Dumbbell Snatch 5 x 5 (sets 1-3 24kg sets 4-5 28kg)
• 2 Dumbbell Bench Press 5 x 5 ( sets 1-3 2x24kg 4-5 2x 26kg)
• Dead Lift 5 x 5 (Sets 1-3 60kg , sets 4-5 65kg)
• Squats 5x5 (set 1 30kg, set 2 35kg, sets 3 40kg, sets 4 and 5 45kg)
• Weighted Chin Ups 5x4 (15kg)
• 1 Leg Calf Raises (20kg)
• Farmers Walk For Distance* (2x 28kg)

*farmers walk set distance unknown but will use same distance each time. Completed 4 lengths, 3 lengths,2 and 1 with roughly 1 minute rest in-between. 

Ab Work

60 reps each of 

• Sit Ups with 6kg med ball
• Leg Raises 
• Trunk Curls
• twists 6kg med ball
• Scissor Kicks

Well swimming felt good this morning. As iv mentioned iv got a new job now and my hours are all over the place but im determined to fit in training still and want to start eating right it just takes some planning and organizing.

My rough idea is tomorrow to do my old routine for sprints and interval conditioning on the park. Its a bit more than what iv been doing but i feel its time to push it a bit more now after the last few days. Its going to just have to be early. Not in work until 1 but with it being in liverpool (1 hour commute altogether) and by the time i have breakfast and let it digest ect ect means i should get up at a reasonable time.  

I know its sad but i start to look forward to it. This is the best time of training for me, when i see the most gains and getting myself into shape. 

It will be tough however if i need it i will rest sunday ready for Monday Bootcamp! Which im hoping i will feel reasonably fit for as iv put in the General fitness work for the last week or so. And if all feels good and well (especially with my shoulder) i will go back to the workouts iv previously posted

Monday- Bootcamp or conditioning

Tuesday- Max Strength

Wednesday- Interval/ sprints

Thursday- explosive strength

Friday- Conditioning

I found this way to be most effective. However i may have to just be flexible with work depending on my hours. I would also like to fit in swimming a couple times a week and hopefully soon achieve the main goal and get back to BOXING!!!!!!!

Wish me luck 

Well last night i decided it would be a good idea to go for an early morning swim! This morning it wasnt all that appealing but i went anyway and im glad i did. Its something i really want to get into whenever i can. My stamina sucked even worse than a couple weeks ago when i went with my dad, i was breaking every 5-6 lengths. But i kept going lost count of number of laps but was in there a  good 40 mins. Enough to deserve this bacon buttie!!! 

Ready to go back to sleep unfortunatly im in work by 12 

Today i was off work. The workout was still pretty simple however i really tried to up the intensity. Felt really good and whilst not where i was it felt like a real workout for once. 

• Skipping 5 mins
• Circuit 1 min burpees, 1 min dumbell swings (13kg), 1 min med ball slams, 1 min high knee dumbell press ( 2.5 kg in each hand), 1 min bodyweight squats, 1 min rest. REPEATED 5 TIMES
• Straight into Push Ups 20 x 4 in between each set 50 rotations of the skipping rope straight into the next set of push ups
• Core Circuit Ab wheel x 10, Sit ups (6kg weight) x 15 , leg raises x15 , russian twists 6kg x 15  REPEAT CIRCUIT 4 TIMES no breaks 

Like i said pretty simple but it felt good to do a proper circuit again and work through getting it done. Its more mental than physical as my fitness isnt that terrible even after the break.

Just finished a workout, still doing light stuff and its no where near where i was but it did finally feel like a genuine workout today!! Ready to up the intensity i think next week! 

Well its been a lazzzy sunday…… NOT!!!

Staying up last night for the fight and staying up on the computer till 3 am a lazy sunday is what i had planned but unfortunately couldnt sleep and had too much work to get done on the house! 

Food and drink wise its not been a great weekend. I dont believe in specified “cheat” days where you specifically eat crap but hey i have a life too and if it happens every so often then its no problemo. Although i really have eaten crap and drank too much alcohol. And It looks like i might have to go for a chippy tea. 

Iv done no specific training this weekend , except lugging furniture and boxes around! So im hoping tomorrow after a good nights sleep ill be refreshed and ready to hit the training hard again! 

Iv got lots to keep my busy but im determined to keep up the training… i have too! I need it in my life at the moment more than ever lol

Well i do think im going to go for a long walk at least tonight burn some calories at least and get the muscles moving again! Then come back have me unhealthy tea, in my very empty house. I feel quite surreal about it now, everything gone ! not even got a tele and soon this internet connection will be going this week so dont know how often i will be able to update. 

But yeh i feel quite strange tonight ….. but thats why i train. use whatever gets you motivated!