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Old 03-23-2012, 06:04 PM   #16
Jdsm
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Default Re: Intense Training Log

Right dudes:

Wednesday -

Morning Session:

Jog 0.25mile to park
Flat sprints of varying distance
0.25mile jog and stretch off

I didn't keep track of the exact sets/amounts of sprints, but it was a pretty good workout.

Night Session:

Got to gym early and did 15min warmup on cross trainer

Main session -

Jogging around the car park
Stretching
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 again
Stretch off.

Macros for the day: 147g Protein - 346g Carbs - 79g Fat
Total Kcal: 2683

Thursday -

Morning Session:

Squats 3x8
Bench 4x5
Power Shrugs 3x6
Dips 3xFailure
Ab routine

Mid-Afternoon Session:

Tuck Jumps 4x8
Lateral Cone Jump 4x10
Rhythmic Lunge Jump 4x10 (5 per leg)
Double Legs Bounding 4x25 Yards

Did some shaddow boxing too since it was nice outside.

Night Session:

2.35mile run; average 9mph.

Macros for the day: 151g Protein - 345g Carbs - 78g fat
Total Kcal: 2686
Today -

Morning Session:

Jog approx 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; 5 on a lesser incline, 1 on a pretty big incline, high effort. I was initially planning on doing 8, but I felt a twinge in my hamstring after the first sprint up the big incline and didn't fancy risking it.

Jog around 0.25 miles home and stretch off.

Night Session:

Got to gym early, did 10 minutes on the cross trainer to get a sweat on.

Session -

Jogging & stretching
Shaddow boxing; 3x2 30 seconds rest
Bag work; around 7x2 minute rounds 30 seconds rest
Skipping; 5 minutes with sprint intervals
Circuits; lots of burpees and press ups...ugh.
Stretch off and walk home to cool down.

Macros for the day:
153g Protein - 329g Carbs - 81g Fat
Total Kcal: 2657

Anything else that people would like me to include in this thread?




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Old 03-23-2012, 06:22 PM   #17
pichuchu
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Default Re: Intense Training Log

Looking good mate. Out of curiousity when do you weigh yourself to see if your reaching you target weight? Weekly or fortnightly etc?
Again looks good. Maybe also if you have time a typicals day diet to see where and how you get your macro's in.
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Old 03-23-2012, 06:37 PM   #18
Jdsm
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Default Re: Intense Training Log

Quote:
Originally Posted by pichuchu View Post
Looking good mate. Out of curiousity when do you weigh yourself to see if your reaching you target weight? Weekly or fortnightly etc?
Again looks good. Maybe also if you have time a typicals day diet to see where and how you get your macro's in.
We get our weight checked at our club every monday night; it gets recorded in 'the book'. The problem with that is; I drink a lot of water and eat up to 3000kcal some days, so I weigh myself once a week on a morning, usually tuesdays.

I'll record a couple of days diet next week
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Old 03-24-2012, 05:30 AM   #19
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Default Re: Intense Training Log

keep it up mate, programme looking really good at the moment, going to have to show me a few of the exercises you do aint heard of some of them,
Ready to be pushed all the way next week
Go Hard or Go Home
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Old 03-28-2012, 11:18 AM   #20
Jdsm
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Default Re: Intense Training Log

Shit, I've been really busy and haven't really had time to update, so here's a good few days worth:

Saturday -

Morning Session:

Pull downs 3x6
Seated rows 3x6
DB overhead press 3x6
Overhead press 3x6

Mid-Afternoon Session:

Tuck Jumps 4x8
Lateral Cone Jump 4x10
Rhythmic Lunge Jump 4x10 (5 per leg)
Double Legs Bounding 4x25 Yards
Ab workout

Night Session:

2.96mile run; average 8.2mph

Macros for the day: 154g Protein - 345g Carbs - 75g Fat
Total Kcal: 2671 - Intake wasn't as high as I would of wished.

Sunday -

REST

Macros for the day: 123g Protein - 304g Carbs - 80g Fat
Total Kcal: 2428

Monday -

Morning Session:

Jog approx 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 x5; 5 on a lesser incline.
Jog around 0.25 miles home and stretch off.

Night Session:

10 minutes on cross trainer to get a light sweat on

Session -

Jogging; 3x around the football (soccer) pitch
Sprint to the half way line & jog back, 2x4
Jogging; 2x around the pitch
Bag work; 4x2 minute rounds
Sparring; 3x2 minute rounds
Short Circuit
Stretch off

Macros for the day: 158g Protein - 345g Carbs - 84g Fat
Total Kcal: 2768

Tuesday -

Morning Session:

Squats 2x6,3x5
Hang Cleans 3x6
Deadlifts 4x5
Pullups 3xfailure
Ab workout

Night Session:

3mile run; average 8.4mph (note: the reason I'm particularly happy with this run time is the fact is was 21 degrees, the hottest it's been here for...ages and I was stupid enough to wear a ****ing hooded top...never again)

Macros for the day: 157g Protein - 355g Carbs - 80g Fat
Total Kcal: 2768
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Old 04-26-2012, 05:18 PM   #21
pichuchu
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Should be near the end of your 7 weeks mate. Hows it going? You close to the weight and feel like your at your physical peak?
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Old 05-01-2012, 07:14 PM   #22
Jdsm
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Sorry I didn't continue to update the thread people, I had a lot to do in addition to the training! Fought tonight though and won by decision, thumb is ****ed though, going to get it x-rayed tomorrow.
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