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Old 01-27-2011, 12:36 PM   #151
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Default Re: Sam's Training Log

Sam , on a average day how much food do you consume , im guessing ALOT ?
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Old 01-27-2011, 02:07 PM   #152
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I certainly try mate yeah, as i want to get bigger. Typically it would be,

Breakfast - (after my run/circuits, so 6 or 7am) Big bowl of porridge or 10 or 12 weetabix and a couple apples on my way to work.
10am - protein shake and peanut butter sarnies (6 with ****ing lashings of the stuff as i love it)

12pm - chicken with a jacket potato or tuna and pasta, couple bananas/oranges.
2-3pm - Another protein shake, fruit salad box, and some 'cheat' food usually, jaffa cakes or something like that (although i tend to snack on cashew nuts and stuff in between meals too.)

Training is usually around 5-6pm. (another protein shake after workout)

7-8pm - Something fairly light, Steak, fish or chicken with salad/veg. I know your not ment to eat after 8pm at night but i'm usually hungry again by 10pm so will have cerial or porridge and some fruit. Plus some days these times are thrown out of whack at work depending on how busy we are but thats fairly typical of what i'd get through in a day. Though looking at it written down it doesnt seem all that much, but the shake powder i use is loaded with carbs as well as protein. I use Met Rx size up. A few people have told me its **** and i'm just paying for the brand name but i like the taste, and it seems to do the trick.
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Old 01-27-2011, 02:29 PM   #153
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Default Re: Sam's Training Log

it still looks alot to me , im bloated after 4 or 5 weetabix but then i do only weigh 9 stone 13 pounds lol
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Old 01-27-2011, 05:53 PM   #154
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I'm bang on 14st 6lb at the moment, so probably doing too much cardio again but ive been sparring a fair bit recently so that probably accounts for it. i was over 15st just before xmas, but I go up and down like this though with no real difference. Just look tighter at the weight right now.
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Old 01-27-2011, 05:57 PM   #155
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6am - 4 mile run / 45 mins circuits / Sandbag PT (about half hour)

2pm - Light boxing warm up - Skipping/Pad work/heavy bag, then 10 rounds sparring with a lad who's got a fight coming up. Warm down/stretching then 45 min steady swim, 2 mile walk home. Easy day.
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Old 01-30-2011, 09:18 PM   #156
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Monday / Wednesday / Friday this week have been weights days. (with a power cardio exercise to finish.
4 Miler and circuits every morning.
Tuesday / Thursday / Saturday has been boxing training and sparring.
Saturday is also strongman event training day.
Sunday (today) i did a 25 mile walk on the moors with a 45kg backpack

This is going to be my typical routine for the next few months, except i start thai boxing this week so that will replace boxing.
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Old 01-31-2011, 07:22 AM   #157
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4 mile run / 45 mins circuits.

Rope climbs - 3 x 30ft / Sandbag PT - Light 20kg/40kg/60kg/60kg/40kg/20kg - Bunny hops, lunges, gun drill, burpee/press ups/clean & press combo.

This afternoon is weights session followed by an hours thai boxing. Will update tonight.
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Old 01-31-2011, 10:05 PM   #158
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[quote=sam1222;8805950]4 mile run / 45 mins circuits.

Rope climbs - 3 x 30ft / Sandbag PT - Light 20kg/40kg/60kg/60kg/40kg/20kg - Bunny hops, lunges, gun drill, burpee/press ups/clean & press combo.

This afternoon is weights session followed by an hours thai boxing. Will update tonight.

5pm - Weights session at new gym where the thai boxing class is.

Squats - Up tp 175kg then, 8 x 3 @ 185kg
Front Squats - 5 x 10 @ 100kg

W/G Bench - Up to 100kg then, 8 @ 105kg, 6 @ 115kg, 5 @ 125kg, and 2 x 5 @ 130kg
C/G Bench - 3 x 3 @ 95kg
Flat Bench Flyes - 4 x 10 w/15kg DB's
Skullcrushers - 4 x 8 @ 30kg
Bar Dips - 10 x 3 w/25kg plate

Seated Press Behind Neck - 4 x 12 @ 60kg
BB Shrugs - 4 x 15 @ 60kg
Arnold Press - 4 x 8 w/20kg DB's

10 Mins skipping followed by 1 hour Muay Thai Boxing class. 3 mile walk home.
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Old 02-01-2011, 09:17 PM   #159
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6 - 7:30am - 4 Mile run / 45 mins circuits / Upper body sandbag PT / Rope climbs with stops for chins to finish -2 x 30ft.

8:30am - 4:30pm - Work. Digging/paving.

6pm - 7pm - Weights.

Light stretch / 10 mins skipping.
Upright rows / BB rows superset. Pyramids - 25kg - 65kg. 8, 6 , 5, 5, 5.
Deads - 75kg - 195kg. Pyramids - 10 @ 75kg, 8 @ 95kg, 6 @ 115kg, 5 @ 135kg, 5 @ 155kg, 5 @ 175kg 5 @ 195kg, 5 @ 205kg
DB rows - 4 x 8 w/35kg DB's
Lat raises - burn set - 4 x 12 w/10kg DB's

Hammer curls - 4 x 8 w/15kg DB's
C/Curls - 4 x 8 w/15kg DB's
BB curls - 4 x 8 @ 30kg
Incline curls 4 x 8 w/15kg DB's
W/chins - 4 x 10 w/25kg plate

6 x 3s Heavy bag / Core work - Decline sit ups 4 x 25, 4 x 6 w/25kg plate - H/leg raises - 4 x 25, 4 x 6 w/25kg plate / 10 mins skipping / 2 mile jog home.
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Old 02-02-2011, 03:55 AM   #160
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Hope you behaved yourself at Muay Thai. How did it go?
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Old 02-02-2011, 04:08 PM   #161
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Aye i did mate yeah

And yeah it was ok, bit tame for my liking to be honest and i was glad i'd worked out right before it started otherwise it wouldnt have been enough. But their catering for people who've no experience too aint they so i suppose its to be expected. I'll keep going boxing once or twice per week on top until it starts getting harder.

You got ya rope yet?
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Old 02-02-2011, 09:34 PM   #162
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6 - 7:15am - 4 mile run / 45 mins circuits

8:30am - 4:30pm - Work.

5:30pm - 6:30pm - Stadium steps circuit. 45kg bergen, 5 circuits. (10 blocks of stairs, 200 steps in all, with 4 50-ish metre ramps to run back to the start line.

7pm - 8pm - Thai boxing class / 3 mile jog home.

No work tomorrow, so after my run and curcuits i'm going swimming, then in the afternoon after my weights session i'm going boxing as i want to spar. The thai boxing is ok, but the type of drills they have us doing at the moment (to accomodate some of the other new members who are seriously unfit) aren't up to my standards. If this was boxing i'd definately need to spar to finish the session off, and at the moment we're just doing very light contact stuff (no gloves) when we spar and are working more on slipping/moving and blocking, which i dont need to work on. So will go and have a good spar tomorrow and get it out my system.
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Old 02-03-2011, 01:04 PM   #163
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Default Re: Sam's Training Log

Made the trek into town today, sat down for a wine, got talking...and completely forgot about the rope. It wasn't til I got home that I thought, "****, I was supposed to get some *******ing rope". I'll get it tomorrow morning, without a doubt. I've even got a beautiful spot down by the river which will become my outdoor gym-I'll hang the rope and rings there and no **** should bother me, hopefully, while I go through my various routines. I'm looking forward to the rope-climbing.
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Old 02-03-2011, 09:12 PM   #164
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Quote:
Originally Posted by elcasoshaun View Post
Made the trek into town today, sat down for a wine, got talking...and completely forgot about the rope. It wasn't til I got home that I thought, "****, I was supposed to get some *******ing rope". I'll get it tomorrow morning, without a doubt. I've even got a beautiful spot down by the river which will become my outdoor gym-I'll hang the rope and rings there and no **** should bother me, hopefully, while I go through my various routines. I'm looking forward to the rope-climbing.
That's it you ****, ****ing rub it in! Drinks in the sun, mountains to run up, and ****ing outdoor gyms in idyllic settings while the rest of us toil away in the rain and wind

I hope the locals wont leave you alone and ruin it for ya

Mind you, i enjoyed my run and curcuits this morning, it was a decent day until about tea time. Me and max got caught in the rain tho, god he ****ing hates it! little ***got just wanted to run the whole way home and was whinging at me when i wouldnt, so made him to walk a good half mile before we started running just to annoy him . He'd have sprinted the last mile an a half if i'd let him, and had to check him 3 times for trying to force the pace. Its the only time he tries to force the pace, the rest of the time he's happy to trot alongside me. His training's going sound by the way. Not had him doing much weight stuff this week tho as last week he seemed a bit bored of it all so don't wanna force it. I'll only have him doing it if he enjoys it.
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Old 02-03-2011, 09:33 PM   #165
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6 - 7:30am - 4 Mile run / 45mins circuits / 75kg sandbag carry 3 x failure.

4pm - Weights. Decided on a bit of volume training, 10 sets of 10 for all exercises.

Squats - 10 x 10 @ 100kg
Squat swings - 10 x 10 w/15kg DB

Bench - Light warm up then 10 x 10 @ 75kg
DB Flyes - 10 x 10 w/15kg DBs

Skullcrushers - 10 x10 @ 30kg
Bar dips - 10 x 10 (bodyweight)

Seated press behind neck - 10 x 10 @ 50kg
Military press - 10 x 10 @ 50kg

Press ups to failure - got 157.
V ups - 4 x 25 / h/leg raises - 4 x 25 / Dragon flags - 6 x 5. (i ****ing hate these so rarely do them anymore)

6 x 3s heavy bag / 6 x 3s sparring / 10 mins skipping / 2 mile jog home.
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