McQue's Training

Today after work i planned to do a fair bit of training it was pretty much 2 sessions in one. It was a bit ambitious and i felt shit after work today! I dont think its over training but it really felt like that. However sitting here now i think it was more lack of sleep, hydration and miss timing lunch and having a heavy lunch at that! 

Any way all things considered it wasnt bad!

• Skipping 10 mins
• Row 10 mins 
• Row intervals 10 mins (30 sec on/ 30 sec off) 
• Versa Climber 3x 3min rounds (only 30 seconds rest in between today)
• Treadmill Sprints 3x 1 min rounds (failed wanted to do 6x 1 min rounds but legs just wernt there today!)
• Push Ups 20 x 4
• Chin Ups 10 x 3

Core/ Ab work

• V-ups 10 x 4
• Leg Raises 15 x 4
• Back Extensions 10kg 10 x 4
• Side Bends 20kg 10 x 4 (each side)
• Bicycle Crunch 15 x 4
• Plank Hold 1 minute

And that was it, it wasn’t so much it was a bad training session just sometimes your just working and slugging through it and sometimes you blast through it. Its hard to explain but that feeling makes all the difference!! 

Anyway another full day of rest tomorrow before the final week! Going to really think about my food and water intake and see if that makes a difference!

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. 

Just a quick type up today , went to the gym like i said in previous post backing off the strength work for a week and going for aerobic/ anaerobic conditioning and muscular endurance work. It was tough but felt good , it was based on a workout i used to do too often but is still a great workout.

• Cross Trainer 5 mins
• Push Ups 40 then 30 (70)
• Sit Ups 6kg medball 50 x 2 (100)
• Rower 10 mins (2.3 km approx )
• Decline Push Ups 20 then 10 (feet on bench hands in close together) (30)
• Versa Climber 15 mins (beat the computer on contender) 
• Leg Raises 25 x 4 (100)
• Chin Ups 10 x 4 (40)
• Twists 50 x 2 (100)
• Bike 20 mins (hill mode (this was intense!!!) 
• Bench Press 20 kg 40,30,20,10 (100)
• Bent Over Barbell Rows 15kg 20 x 5 (100)
• Trunk Curls 50 x 2 (100)
• Scissor Kicks 50 x 2 (100)

think that was everything pretty much 100 of everything except chin ups. Not exactly complicated but iv found it effective for increasing my muscular endurance. Iv got boxing tomorrow and possible thursday so will do a circuit wednesday and another conditioning day on friday but that will probably be more anaerobic work and intervals

Thanks for reading 

Bye for now

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.

• Skipping 10 mins
• GPP Work Out 10 mins (30 seconds burpees,30 seconds dumbbell punches, 30 seconds squats, 30 seconds star jumps, non stop for 10 mins) 

Circuit Training

Each exercise 1 minute repeated circuit 5 times

• Med Ball Slams 4kg
• Kettle Bell 8kg Clean and press
• Bosun Ball Push Ups (alternating hands)
• High Box Jumps
• Vipr Lateral Runs
• Rest 1 minute

Core Circuit

• The Flag x 5
• V-Ups 8kg x 10
• Twists 8kg x 15
• Chinnies x 20

repeated 3 times

• Versa Climber for 10 mins - Just went as hard as possible for 10 mins beat the setting i had it on by alot and got well over 1000m. Might start recording the amount of meters i get in 10 mins regularly. 
• Skipping 5 mins - To finish off todays conditioning i just went as hard as possible for 5 minutes 

Finished with Chin Ups 10 x 4 

Plank Hold for 1 minute