McQue's Training

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!

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Strength day

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

Conditioning

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!

Day 15 (Boxing)

Went boxing tonight and did a circuit with them afterwards

…………..dead

enough said :-D

Day 12 (sprints and conditioning!)

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!