Intense Training Log

Jdsm · 03-11-2012, 06:23 PM

Alright lads, got a 7 week training programme planned, will be starting tomorrow. Need to drop my weight from 163 to 152 in this time, aswell as peak physically by the end of the 7th week.

I start tomorrow so will update this thread at the end of each training session, thought it would be decent for a few people to follow

I will also log my macros in here too.

pichuchu · 03-11-2012, 08:11 PM

Good luck bro! Il check on your progress from time to time. (why? I don't know boredom perhaps)

Jdsm · 03-12-2012, 05:01 PM

Today didn't go too bad, I'm a bit disapointed that I spent most of the day in bed between training sessions though.

Morning session:

Up and down the steps in the local park (8 blocks of steps, so pretty big staircase) x5, no rest.

'Step sprints' 1 blocks up - back down, 2 blocks up - back down, 3 blocks up - back down etc until all are complete x3, 30 seconds rest after each 'set'.

Hill sprints, not sure of the exact distance but it's a pretty good incline x4, rest being the time it takes to walk back to the starting point'

Warm down by a light jog around 1/4 mile then stretch off.

Night Session

Walk around 2.8mile to get to the boxing gym, got there early so did 22minutes on the cross trainer thing just to get a sweat on.

The coached session consisted of something along the lines of;

Skipping; 5 minutes with intervals sprints.

Shadow boxing; 2 rounds.

Bag work; 10 rounds.

Short 10 minute circuit consisting of burpees, tuck jumps etc with some light ab work at the end.

Got a lift part the way home so only had to walk around a mile back.

Macros for the day: 136.9g Protein - 359.6g Carbs - 75.6g Fat

Total Kcal: 2800.6

BUMPY KNUCKLES · 03-12-2012, 05:23 PM

good luck wit it bruh, i take it your already at a good level of fitness?

Jdsm · 03-12-2012, 05:42 PM

Quote:

Originally Posted by BUMPY KNUCKLES

good luck wit it bruh, i take it your already at a good level of fitness?

Yeah I'm at a good level but I'm really wanting to take myself up to the next level and peak at a superior level for my fight on May 1st.

Appreciate you people having a look at the log too, I like the idea of these as a bit of extra motivation

Jdsm · 03-13-2012, 05:35 PM

Morning Session:

Hang Cleans 3x6
Deadlifts 3x5
Squats 3x5
Seated Calf Raises 3x5
Chins 3xFailure

6pm Session:

Sparring 2 minute rounds rotating between 3 of us. One of them is out of shape and the other is inexperienced, so not the most gruelling session but I had a good sweat on, plus I was doing back work between the intervals.

8:30pm Session:

3.35mile run; average 8mph.

Macros for the day: 143.2g Protein - 362.5g Carbs - 72.9g Fat
Total Kcal: 2812.3

Jdsm · 03-15-2012, 03:31 AM

Yesterdays training was:

Morning session:

Up and down the steps in the local park (8 blocks of steps, so pretty big staircase) x5, no rest.

'Step sprints' 1 blocks up - back down, 2 blocks up - back down, 3 blocks up - back down etc until all are complete x3, 30 seconds rest after each 'set'.

Hill sprints x6; 3 on a lesser incline, 3 on a pretty big incline, pretty high effort.

Warm down by a light jog around 1/4 mile then stretch off.

Night Session:

30 minutes on cross trainer to get a mild sweat on.

Skipping; 3x2 minute rounds with interval sprints in

Bag work 5-6x2 minute rounds.

Sparring 3x2minute rounds.

Short circuit, around 10 minutes.

Throughout the day I unfortunately found myself walking between 8-9 miles.

Macros for the day: 152.9g Protein - 368.1g Carbs - 90.8g Fat.
Total Kcal: 2978.3

1lifeliveit · 03-15-2012, 10:45 AM

looks good mate, keep up the hard work
when i get back ill join you on the morning etc to push you all the way
train hard fight easy bud!

Jdsm · 03-15-2012, 01:54 PM

Quote:

Originally Posted by 1lifeliveit

looks good mate, keep up the hard work
when i get back ill join you on the morning etc to push you all the way
train hard fight easy bud!

Cheers mate, I look forward to training with you again, hopefully get plenty of sparring too.

Today:

Morning Session:

Squats 3x8
Power Shrugs 3x6
Bench Press 4x5
Close Hand Pushups 3xFailure
Wide Hand Pushups 3xFailure
Dips 3xFailure
Hanging Leg Raises 3xFailure

Early Afternoon Session:

Tuck Jumps 3x8
Lateral Cone Jump 3x10
Rhythmic Lunge Jump 3x10 (5 per leg)
Double Legs Bounding 3x25 Yards

Late Afternoon Session:

2.6mile run; average 7.7mph.

Today was tough on the legs, but I'm feeling fucking great.

Macros for the day: 155.2g Protein - 333.7g Carbs - 90.7g Fat
Total Kcal: 2849.5

03-15-2012, 03:24 PM

How do you have time to train that much?

Also aren't you afraid of overtraining?

Jdsm · 03-15-2012, 04:12 PM

Quote:

Originally Posted by maddog12

How do you have time to train that much?

Also aren't you afraid of overtraining?

I'm a student.

I've got a good feel for my body now, so I've got a pretty good idea as to when I should hold back a bit/miss a training session

EDIT:

More than anything this training is going to be mentally tiring, so for when I'm in the mood for some sweet, I've just ordered some sugar free gummy bears...WIN.

pichuchu · 03-15-2012, 07:17 PM

Quote:

More than anything this training is going to be mentally tiring, so for when I'm in the mood for some sweet, I've just ordered some sugar free gummy bears...WIN

WTF where from your in the uk yeah? Shit sounds buff.
Gona steal some of your excercises aswell, keep the hard work going

Jdsm · 03-16-2012, 03:05 AM

Quote:

Originally Posted by pichuchu

WTF where from your in the uk yeah? Shit sounds buff.
Gona steal some of your excercises aswell, keep the hard work going

Great eh, got them from ebay!

Jdsm · 03-16-2012, 05:36 PM

Morning Session:

Flat sprints today, not sure of how many or distance, but the whole workout including the warmup and warmdown was around 40 minutes.

Night Session:

Skipping; 3 minutes
Shadow Boxing; 3x2 minutes
Bobbing and Weaving under rope; 3x2 minutes
Sparring; 3x2 minutes
Circuit 5-10 minutes
Stretch off

A lighter day

Macros for the day: 162.9g Protein - 339.8g Carbs - 88.2g Fat
Total Kcal: 2851.8

Tomorrow is a 'rest day' although I have to be up at 5:00am to travel to Liverpool for the FA Cup Quarter Final. Got my food planned out though;

Macros for the day: 125g Protein - 306g Carbs - 96.5g Fat
Total Kcal: 2592

Jdsm · 03-20-2012, 05:35 PM

Right well since I was unable to train on saturday, I decided to train on the sunday instead, although the gym where I do my lifting is closed on sundays, so just did an ab workout, with variations of pushups between sets of ab work. Took about 30 minutes. Went for a run on the night too, 2.8miles; average 7.8mph.

Macros for the day: 119g Protein - 299g Carbs - 90g Fat
Total Kcal: 2482

Yesterday was:

Morning Session:

Jog around 0.25 miles to steps.
Up and down the steps (8 blocks of steps) x5, no rest.
'Step sprints' x3, 30 seconds rest after each 'set'.
Hill sprints x6; 3 on a lesser incline, 3 on a pretty big incline, high effort.
Jog around 0.25 miles home and stretch off.

Night Session:

Did around 3 minutes skipping while I waited for the session to start, also messed around on the double end bag.

Session:

Skipping; 5 minutes with interval sprinting
Shaddow Boxing; 3x2 minutes, 30 seconds rest
Technical pad work; not sure how many rounds, around 4-5x2 minutes, 30 seconds rest
Circuits; full of painful exercises
Stretch off.

Macros for the day: 147g Protein - 310g Carbs - 83g Fat
Total Kcal: 2575

Today:

Morning Session:

Hang Cleans 3x6
Deadlifts 4x5
Squats 4x5
Seated Calf Raises 3x8
Chins 3xFailure
Abs

Night Session

3.6mile run; average 8.2mph.

Macros for the day: 148g Protein - 358g Carbs - 80g Fat
Total Kcal: 2744

03-11-2012, 06:23 PM	#1
Jdsm Belt holder ESB Addict Join Date: Aug 2010 Location: North East, England. Posts: 2,559 vCash: 1432	Intense Training Log Alright lads, got a 7 week training programme planned, will be starting tomorrow. Need to drop my weight from 163 to 152 in this time, aswell as peak physically by the end of the 7th week. I start tomorrow so will update this thread at the end of each training session, thought it would be decent for a few people to follow I will also log my macros in here too.
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03-11-2012, 08:11 PM	#2
pichuchu Contender ESB Senior Member Join Date: Mar 2011 Posts: 1,234 vCash: 75	Re: Intense Training Log Good luck bro! Il check on your progress from time to time. (why? I don't know boredom perhaps)
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03-12-2012, 05:01 PM	#3
Jdsm Belt holder ESB Addict Join Date: Aug 2010 Location: North East, England. Posts: 2,559 vCash: 1432	Re: Intense Training Log Today didn't go too bad, I'm a bit disapointed that I spent most of the day in bed between training sessions though. Morning session: Up and down the steps in the local park (8 blocks of steps, so pretty big staircase) x5, no rest. 'Step sprints' 1 blocks up - back down, 2 blocks up - back down, 3 blocks up - back down etc until all are complete x3, 30 seconds rest after each 'set'. Hill sprints, not sure of the exact distance but it's a pretty good incline x4, rest being the time it takes to walk back to the starting point' Warm down by a light jog around 1/4 mile then stretch off. Night Session Walk around 2.8mile to get to the boxing gym, got there early so did 22minutes on the cross trainer thing just to get a sweat on. The coached session consisted of something along the lines of; Skipping; 5 minutes with intervals sprints. Shadow boxing; 2 rounds. Bag work; 10 rounds. Short 10 minute circuit consisting of burpees, tuck jumps etc with some light ab work at the end. Got a lift part the way home so only had to walk around a mile back. Macros for the day: 136.9g Protein - 359.6g Carbs - 75.6g Fat Total Kcal: 2800.6 Last edited by Jdsm; 03-12-2012 at 05:23 PM.
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03-12-2012, 05:23 PM	#4
BUMPY KNUCKLES Belt holder ESB Addict Join Date: Dec 2010 Posts: 4,570 vCash: 75	Re: Intense Training Log good luck wit it bruh, i take it your already at a good level of fitness?
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03-13-2012, 05:35 PM	#6
Jdsm Belt holder ESB Addict Join Date: Aug 2010 Location: North East, England. Posts: 2,559 vCash: 1432	Re: Intense Training Log Morning Session: Hang Cleans 3x6 Deadlifts 3x5 Squats 3x5 Seated Calf Raises 3x5 Chins 3xFailure 6pm Session: Sparring 2 minute rounds rotating between 3 of us. One of them is out of shape and the other is inexperienced, so not the most gruelling session but I had a good sweat on, plus I was doing back work between the intervals. 8:30pm Session: 3.35mile run; average 8mph. Macros for the day: 143.2g Protein - 362.5g Carbs - 72.9g Fat Total Kcal: 2812.3 Last edited by Jdsm; 03-13-2012 at 05:47 PM.
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03-15-2012, 03:31 AM	#7
Jdsm Belt holder ESB Addict Join Date: Aug 2010 Location: North East, England. Posts: 2,559 vCash: 1432	Re: Intense Training Log Yesterdays training was: Morning session: Up and down the steps in the local park (8 blocks of steps, so pretty big staircase) x5, no rest. 'Step sprints' 1 blocks up - back down, 2 blocks up - back down, 3 blocks up - back down etc until all are complete x3, 30 seconds rest after each 'set'. Hill sprints x6; 3 on a lesser incline, 3 on a pretty big incline, pretty high effort. Warm down by a light jog around 1/4 mile then stretch off. Night Session: 30 minutes on cross trainer to get a mild sweat on. Skipping; 3x2 minute rounds with interval sprints in Bag work 5-6x2 minute rounds. Sparring 3x2minute rounds. Short circuit, around 10 minutes. Throughout the day I unfortunately found myself walking between 8-9 miles. Macros for the day: 152.9g Protein - 368.1g Carbs - 90.8g Fat. Total Kcal: 2978.3
Top

03-15-2012, 10:45 AM	#8
1lifeliveit Journeyman Join Date: Mar 2011 Posts: 52 vCash: 688	Re: Intense Training Log looks good mate, keep up the hard work when i get back ill join you on the morning etc to push you all the way train hard fight easy bud!
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03-15-2012, 03:24 PM	#10
maddog12 Guest Posts: n/a vCash:	Re: Intense Training Log How do you have time to train that much? Also aren't you afraid of overtraining?
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03-16-2012, 05:36 PM	#14
Jdsm Belt holder ESB Addict Join Date: Aug 2010 Location: North East, England. Posts: 2,559 vCash: 1432	Re: Intense Training Log Morning Session: Flat sprints today, not sure of how many or distance, but the whole workout including the warmup and warmdown was around 40 minutes. Night Session: Skipping; 3 minutes Shadow Boxing; 3x2 minutes Bobbing and Weaving under rope; 3x2 minutes Sparring; 3x2 minutes Circuit 5-10 minutes Stretch off A lighter day Macros for the day: 162.9g Protein - 339.8g Carbs - 88.2g Fat Total Kcal: 2851.8 Tomorrow is a 'rest day' although I have to be up at 5:00am to travel to Liverpool for the FA Cup Quarter Final. Got my food planned out though; Macros for the day: 125g Protein - 306g Carbs - 96.5g Fat Total Kcal: 2592 Last edited by Jdsm; 03-20-2012 at 05:36 PM.
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03-20-2012, 05:35 PM	#15
Jdsm Belt holder ESB Addict Join Date: Aug 2010 Location: North East, England. Posts: 2,559 vCash: 1432	Re: Intense Training Log Right well since I was unable to train on saturday, I decided to train on the sunday instead, although the gym where I do my lifting is closed on sundays, so just did an ab workout, with variations of pushups between sets of ab work. Took about 30 minutes. Went for a run on the night too, 2.8miles; average 7.8mph. Macros for the day: 119g Protein - 299g Carbs - 90g Fat Total Kcal: 2482 Yesterday was: Morning Session: Jog around 0.25 miles to steps. Up and down the steps (8 blocks of steps) x5, no rest. 'Step sprints' x3, 30 seconds rest after each 'set'. Hill sprints x6; 3 on a lesser incline, 3 on a pretty big incline, high effort. Jog around 0.25 miles home and stretch off. Night Session: Did around 3 minutes skipping while I waited for the session to start, also messed around on the double end bag. Session: Skipping; 5 minutes with interval sprinting Shaddow Boxing; 3x2 minutes, 30 seconds rest Technical pad work; not sure how many rounds, around 4-5x2 minutes, 30 seconds rest Circuits; full of painful exercises Stretch off. Macros for the day: 147g Protein - 310g Carbs - 83g Fat Total Kcal: 2575 Today: Morning Session: Hang Cleans 3x6 Deadlifts 4x5 Squats 4x5 Seated Calf Raises 3x8 Chins 3xFailure Abs Night Session 3.6mile run; average 8.2mph. Macros for the day: 148g Protein - 358g Carbs - 80g Fat Total Kcal: 2744 Last edited by Jdsm; 03-23-2012 at 06:12 PM.
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