McQue's Training

Did some circuit training today after work. 

Warmed up with skipping as per usual. Then went into a circuit

• Lateral Mini Hurdle Jumps
• Medball slams
• 1 armed kettle bell swings
• Squat walk 10 kg
• Ladder drill

One minute on each , 1 minute rest at the end repeated 5 times

Then went on to

• Chin Ups 8 x 4

Core 

• V-ups 10kg 10 x 4
• Hanging Leg raises 5 x 4
• Cable Wood Choppers 8 x 4
• Trunk Curls/ Mini Crunch until almost failure
• Plank 1 min, 45 seconds , 30 seconds , 15 seconds

Finished off with some more skipping and flexibility 

I really liked the circuit i was doing however think i might change the weighted squat walk  for something else. I was thinking and then talking to a personal trainer and both saying really it puts alot of stress on your joints rather than on the muscles. Bunny hops , box jumps or anything using both legs together will probably be better as i do struggle sometimes with sore knees. 

Did a strength day using different movements and dumbbells. Was good i like to do this once a week along with compound lifts

• 1 Armed Bench Press 30kg Dumbbell 5x5
• 1 leg pistol squat (assisted) 5x5
• Dead lift twist 32kg Dumbbell 5x5
• Heavy 1 armed row 26kg 5x5

I also did alot of skipping and some core work 

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! 

Warm Ups

• Skipping 10 -15 mins

Circuits

Work Capacity 

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

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

• Two handed swings
• Half snatch
• Clean and press
• Figure of 8 through legs
• rest

Just repeated 3 times today 

Finishers 

• x 2 20kg vipr’s attached straps pull running backwards x 1 length , drag sprinting forwards 1 length

3 x 3 minute rounds (KILLER) 

Core

• V-ups 10kg 8x4
• Twists 10 kg 10 x 4
• Chinnies 20 x 4
• Side Bends 25kg each side 20 x 3

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! 

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! :-)

I sat down today and came up with my next training plan. I know how effective it is and how amazingly simple it is. I research training everyday, i work in a high end health club with every equipment available. Some of which i use some of which i dont!

And yet it basically boils down to this

1. Lift some heavy stuff
2. Throw Stuff
3. Carry Heavy Stuff
4. Jump Up, jump down, jump forward backward and over stuff
5. Get Out of Breath
6. ……..Get reallly out of breath 
7. When Not lifting heavy shit , lift/push/ pull your body weight.
8. When not doing any of this REST!!!!!!!
9. Repeat above 

Went boxing tonight and did a circuit with them afterwards

…………..dead

enough said :-D

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!

Got a strength session in today after work! Met my cousin too and did the session together! Once again he did really well and impressed! 

Kept it short and pretty simple. Weight wasn’t mega heavy but at this stage just want to keep the right technique and get the 5x5 reps. By the way i am now including the 20kg Olympic bar in my recordings so if i put 40kg on my squat bar then im squatting 60kg. Just lets me know what im truly lifting. Im still doing a few warm up sets but i need to research into doing this properly as i know it then benefits your main sets when done properly

Strength

• Squat 5x5 60kg
• Dumbbell Bench 5x5 (26kg in each hand , one failed set of 30kg)
• Calf raises 60kg 8x5 (smith machine)
• Barbell Row 5x5 60kg
• Overhead Press 5x5 30kg

Ab work/core

• Sit ups 50
• Leg raises 50
• trunk curls 50
• twist 6kg 50
• scissor kicks 50
• Back Extensions 10kg 12 x 4 sets

Finished with Plank Hold 2 mins!

It was a good quality session and i enjoyed it! Its been a productive week training wise though im starting to feel it now! AND GOT TO STOP EATING CRAP

Adios im off to a beer fest tonight haha!

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! 

Today i wanted to do the strength training and ab work i had planned and also the swim i have planned for tomorrow! It frees up my afternoon up tomorrow so i can get ready for a night at the boxing in liverpool!

But here was todays!

• Skipping 10 mins
• Squat 5x5 40kg
• Dumbbell Bench 5x5 26kgx2
• Barbell Rows 10x5 35kg
• Overhead Press 5x5 35kg
• Leg Raises 10x5 35kg

Ab work

• Sit Ups 50
• Leg raises 50
• Bicycle Crunches 50
• Trunk Curls 50
• Scissor Kicks 50
• Finished with plank hold 2 mins

• Swim 20 mins

Was a good session. The Barbell Rows and overhead press are new exercises to me so the weight was relatively light trying to get form correct and making sure it was comfortable to do the full 5x5. Will increase rapidly i would hope.

The swim felt good! I always start swimming again and forget how hard it is and great exercise. Everyone knows this its not a secret but man its good! Going to try and fit it in once a week at least! Downside is to it getting changed ect and making it worthwhile is time consuming but theres no reason why not to get it done. I think after a strength workout it will be a great thing to finish off with , doesnt have to be hell for leather just that little something extra .

Last few workouts have been good and im already feeling the difference with my “new” training and cleaning up my diet slightly. 

So far so good!

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!!!!

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