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!
Really nackered tonight. Lots of long hours at work but i did manage to get my compound lifts in yesterday so just a quick update
Im really sticking to these 3 lifts and the chin ups once a week and increasing just 2-2.5kg a week. Keeping reps and sets the same. I felt i could have lifted more but i am being strict with myself and building up slowly!
I also did a load of high rep ab work , skipping and shadow boxing. Not been able to train this evening due to work but boxing tomorrow hopefully so will pick up my normal training tuesday!
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!
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!
Tonight was awesome. I went hell for leather straight away and started fading before the half way mark! It took alot of mental focus to come back and i eventually got my second wind after thinking i was going to throw up! Really good and still buzzing from it!
Unfortunately its the last bootcamp for the forseeable :-( i can do the same stuff and i train as hard as i can but theres nothing like having someone else pushing you to your limit, with the best intentions in the world you cant push yourself to breaking point! For me having someone pushing me and showing them they can’t break me gets me that extra % 1 and thats all the difference!
Im going to roughly write up what bootcamp involved tonight as i dont normally but its the last one so id like people to know what it involves. Its nothing magical its just like i said the environment that pushes you that bit harder!
All OF IT IS NON-STOP NO BREAKS!!!
It changes week to week and its a great class i cant wait until its back and will endeavour to keep the same intensity in my workouts!
Im determined to get back to boxing tomorrow so its another time of the week ill be being pushed to my limits! I really want to use my training for a purpose and that means a fight! Its just work getting in the way. Im a strong believer in you can play football , rugby ect…. YOU CAN’T play at boxing. So if i cant train multiple times a week and give it my all then i wont step into the ring for the hell of it!
Anyway sorry for the lengthy post
Well as you might notice im a couple days late. Thursday I was really sore and drained and this sort of training gains pretty much nothing if your fatigued. Then friday I was on an early shift with work and was just shattered! Anyway enough excuses i did it today!! Means i can rest up tomorrow and get a massive conditioning session when im off on monday!
Warmed up with quite a bit of skipping mainly to wake me up!
Finisher Kettle Bell Swings 15 each arm x 3 sets 12kg
on a side note getting really back into the old skipping. practising and adding more tricks to my arsenal. Im up to doing squat jumps with a rope and then springing up to do double unders in the same movement! I think this is the last trick before im better than Floyd Mayweather Jr ;-D
Yesterday i hit the gym before work for a spot of interval training. It felt really good today (thursday) should be an explosive weight training but i think im going to rest today and do it tomorrow as i really feel i wouldnt get any benifit due to tiredness.
Anyway Wednesday Went a little like this
repeat core circuit 4 times
After that i hit the sauna the benefits of a health club
Thats everything i think felt really good but feeling it today!
Well tonight after work i did my first max strength session for quite a while! It felt good and although the gym was fairly busy in the weight section with the usual posers…. yes i actually say a guy finish his dumbbell curls and lift up his top to check out his top (god knows how they are connected). Any way this is what i managed to do
Was great and felt good doing this workout. I want to learn more about strength training. I know the weights are comparatively low to all you strength buffs out there but its not something iv worked on for a very long time in the grand scheme of things and my conditioning and fitness will always be my priority really.
Anyway its 11.30 at night and im sore and nackered
Right im updating a tad late (tuesday evening ) due to computer problems. And its as accurate as possible due to memory problems! So ill get straight to it!
I also did a load of ab work and core work but i cant remember for the life for me how much
That was it for monday it felt really good
Oh wait i also had a Vipr taster session (45min class) through work which was harder than i thought it was going to be! Vipr Seems to be a decent bit of kit!
Oh and i ran home :-)
Just spent a little time in the gym tonight finished work early but was feeling the last couple days. I did a bit of a warm up and a handful of bodyweight exercises
AND the Versa Climber… basically this is hard .. really hard! I can see it becoming my preferred conditioning machine! Think its great. 10 minutes on it killed me I can see why they are becoming so popular!
Note this is not me!!!
Really great workout! Recommend everyone has a go if their gym has one!
Tomorrow is a rest day, i may go for a light swim and sit in the sauna for a bit. Serious training starts again Monday i feel really ready for it! Ready to get back in great shape!
Has been a nice day today. I was off work but up fairly early. Chilled this morning and then got in the gym about 2ish. Really wanted to push it today conditioning wise. My mate was in there so was good to see him and he did a mini circuit with me which he did really well in! All in all good day. Only bad thing was iv got two massive blisters on my ankles from my new shoes to walking and certain things were pretty much agony.
This kind of went a bit to pot as my mate came back over and we got chatting lol
So felt pretty good today getting back into the conditioning. Tomorrow im not sure what im doing but probably be a bit of cardio stuff, going to have a go at the versa climber in intervals which should be interesting as iv never used one. Then i want to do a shit load of bodyweight and core exercises and really go to town!
After all that i may go for a swim and a sauna or leave that as “Active Rest” for Sunday before the serious work starts on Monday. No matter what my shifts are i should be able to fit it all in now im working close to home so i will be back to conditioning Mon , Weds , Fri , Max Strength Tues and Explosive strength Thursday. Then Saturday i may do whatever i fancy. Might even give tennis or squash a go!!!
Well thats the plan anyways!
Was out the door this morning at 7.20 to get on an emergency response course for my new job. It was really interesting and spent most of the day in the pool “rescuing” people and flipping them over ect ect. Thought it was a good course something to add to the old C.V.
But we got back quite late so just wanted to get in and do something. I dont mind that sometimes it was still fairly intense for my fitness level right now.
Did a quick cool down and got home for tea… which i still havn’t got yet!!! Starving isnt the word!
Lots to be improved but getting back into it now and really feeling the difference again.
Also this was my first time using the Vipr. Its all the rage in this place im working. They do classes and im booked on for one so will let you know what i think. So far i think its just another tool to go with the million others but i reckon used in the right way it could be really really good!
Well i got in my fancy gym today! Was a good workout. What i planned was probably a bit ambitious for my current fitness level but i didnt do too badly! Couple more weeks and i should be flying again!
That was the main bit done if i remember correctly. Next time 15 burpees on workout 101, get the rowing times down, and chin up reps up. Its just really increasing the muscular endurance again. My fitness feels ok really havnt lost that. Just need to improve all round over the next few days then will refine it for the coming week. Its not very technical I find at this stage. Just about working hard!
Finished up with Core workout
Repeated circuit 3 times Finished with 1 minute plank hold
All in all a good session and i enjoyed it. Just about improving and getting fitter for a few days. Iv got some nagging injuries so im working around those rather than through them this time (being mr sensible) but theres a physio at the gym so might give that a try when i have some cash flow! Hopefully fix my shoulder and get back to boxing when shifts allow!!
Well iv finished my schedule for the next few days. 3 intense conditioning and fitness days before i refine it a bit more next week! Really looking forward to getting into it now life has settled down!
I am a great believer in simplicity and you really do not need the latest fancy gym equipment to do something! There are NO excuses! ….. But it sure is handy if your lucky enough to have access!