Sam's Training Log

[sam1222]

Yesterday was rest day (Just my usual 4 mile jog and circuit training in the morning)

Today.

2 mile jog / 45 mins circuit training / Hill sprints 5 x 50m / tabata squats and burpees (1 circuit each) 2 mile jog home.

Afternoon.

Bear complex - 6 circuits upto 55kg

Squats - Warmed up with front squats upto 80kg in sets of 5 then, 5 x 3 back squat @ 155kg

Bench - 7 x 5 @ 95kg
C/G bench - 4 x 6 @ 70kg
Incline DB bench - 6 x 6 w/35kg DB's.

DB rows - 6 x 6 w/45kg DB's
BB rows - 6 x 6 @ 65kg

Military press - 4 x 8 @ 55kg
S/DB press - 4 x 8 w/25kg DB's
BB shrugs - 4 x 10 @ 55kg

Reverse curls / hammer curls / ez curls - 6 x 6 each w/40kg BB and 25kg DB's.

Weighted pull ups - 6 x6 w/30kg

10 mins heavy bag /10 mins skipping/ 2 mile walk home

[sam1222]

Today.

Morning:

4 mile spartan run - run 1 mile, stop and do 100 press ups/100 double crunches (alt sets of 25) run 1 mile, 100 press ups/100 crunches. run 1 mile, 100 press ups/100 double crunches. run 1 mile, 100 press ups/100 crunches. For the last mile i alternated between sprinting and jogging.

Afternoon.

10 mins skipping / 45 mins circuit training / 10 mins heavy bag

5 rounds of sparring / 10 mins pads / 2 mile jog home

Easy day.

[Jake_Lamotta]

Originally Posted by sam1222

Today.

Morning:

4 mile spartan run - run 1 mile, stop and do 100 press ups/100 double crunches (alt sets of 25) run 1 mile, 100 press ups/100 crunches. run 1 mile, 100 press ups/100 double crunches. run 1 mile, 100 press ups/100 crunches. For the last mile i alternated between sprinting and jogging.

Afternoon.

10 mins skipping / 45 mins circuit training / 10 mins heavy bag

5 rounds of sparring / 10 mins pads / 2 mile jog home

Easy day.

Wow man you trully are a machine! keep up the gd work m8!

[Bog Cleaner]

Originally Posted by sam1222

Yesterday was rest day (Just my usual 4 mile jog and circuit training in the morning)

I'd count that as a heavy training day

[sam1222]

Originally Posted by Jake_Lamotta

Wow man you trully are a machine! keep up the gd work m8!

Cheers mate

[sam1222]

Originally Posted by Bog Cleaner

I'd count that as a heavy training day

Nah mate that was nothing I'm having to hold myself back a lot so's as to not overdo the cardio work so it doesnt affect me trying to bulk up.

The morning session actually felt easier than what i normally do, that's why i did my circuit training later in the day as i was just going to go and spar, and even when leaving the gym after boxing i didnt feel fucked or nothing, felt i'd loads left to be honest. Just used to it mate i suppose.

Just realised you ment the day before, that was even easier

[sam1222]

Christmas day.

6am - No run as the kids were on me as soon as they heard me get up, so just did my circuits and some sandbag stuff after i'd done their breakfast and watched them open their presents.

12pm - Weights

Squats - Front squats up to 90kg in sets of 5 then, Back squats, 5 x 3 pyramids from 100kg to 180kg

Seated press behind neck - 20 reps w/bar (25kg) 10 @ 35kg, 8 @ 45kg, 5 @ 60kg then 5 x 3 @ 70kg

Arnold press - 4 x 6 w/30kg DB's

Upright rows / DB shrugs - 4 x 6 each - 45kg BB/55kg DB's

Bench - warm up then, 8 x 4 @ 105kg
DB bench -4 x 10 w/40kg DB's

DB Rows - 4 x 10 w/45kg DB

Lying DB tricep extension - 4 x 6 w/25kg DB
Weighted dips - 10 x 5 w/25kg plate

Bear complex - 6 circuits - (45kg/55kg/65kg - 65kg/55kg/45kg)
10 mins heavy bag

Ive been heavily criticised today by family/friends for training on xmas day, saying i shouldnt train cos its xmas day and telling me i'm addicted to training. but to me it was workout day, simple as that. It didnt affect the day at all as far as xmas day plans etc were concerned and i just don't see the problem at all.

[sam1222]

Rest day yesterday as i was up all night xmas day, stuck on the bog with shits and spewing up into a fucking bag! It cant be drink as i'm virtually teetotal and only had 2 drinks with dinner and it cant be the food as everybody else is fine. must be a bug. still feel a bit ropey today so didnt do my run or circuits this morning but intend to do my usual weights session today, see if i can shake it off a bit.

[sam1222]

This afternoons session.

Back squats - Warm up / 20 reps with bar / 10 @ 45kg / 8 @ 60kg / 6 @ 80kg / 4 @ 100kg then, 20 reps with 125kg. Slow, deep breathing squats. tried to do 4 sets of 5 with a few deep breaths in between but it went to shit after the first set of 5 and degenerated into sets of 2's and 3's.

Seated BB press - 20 reps with bar / 10 at 45kg / 8 @ 60kg / 6 @ 70kg / 4 @ 80kg / 2 @ 85kg.

Arnold press - 4 x 6 w/30kg DB's.

Bench - Same warm up as squats and o/h press then, 10 x 3 @ 110kg. Felt strong on the bench today and this was fairly easy (got every set/rep) and feel i should have loaded 115kg. Ive got a week left on smolov then deload for a week before i test my new max but definately on course to increase bench to 125kg or maybe 130kg.

DB bench - 4 x 10 w/45kg DB's
DB rows - 4 x 10 w/45kg DB's

Weighted dips - 10 x 5 w/30kg

15 mins pad work / 10 mins skipping / 2 mile jog home

[elcasoshaun]

How long you been off the booze Sam? My wine intake has been sneakily going up lately; in fact, I've been getting through a bottle + a night so I'm changing my routine so that I do gymnastic/strength work in the evening, thus forcing myself not to open a bottle until I eat later on. If I train earlier it's inevitable that I'll start on the pop and that fucks up my next day...so, from now it's run or cycle with the dogs in the morning and strength/gymnastic work in the evening. Wine and whiskey are my only dietary vices nowadays but I limit the whiskey to a nip or two twice a week. But I struggle with it a bit TBH.

Good work getting off the shitter to train again!

[sam1222]

For the past 6 or 7 years ive just drank on special occaisions, birthdays, weddings, xmas etc but even then its rare that i'll get drunk. ive never been a big drinker to be honest mate. Even in the army it was rare that i'd get totally pissed with the lads, as i was fighting regular and usually in training so it was off limits anyway. Got a funeral to go to tomorrow tho so will probably have a few after.

Yeah that's the best way mate, get your training done first then have a few. you'll soon get into a routine with it.

Yeah, now THAT was hard work Must have just been a 24 hour bug tho as i feel fine this morning and was out at 6 for a 4 mile run. It was pissing down with rain but refreshed me more than anything. Shitty weather is always a good motivator tho which is why i enjoy this time of year. you have to keep moving to stay warm etc so its a great, and i'm out there in all weathers I see some right miserable fuckers tho, why go jogging if they dont enjoy it? I fucking love being out there with max first thing and it sets me up for the day.

[sam1222]

Today.

Morning.
4 mile run

Afternoon.

BB rows - Deadlift superset - BB rows 8 reps @ 80kg then deads to failure (35 reps) with same weight.

Zercher squats - 6 x 6 @ 100kg

Close grip bench - 5 x 10 @ 70kg
Flat bench flyes - 5 x 10 w/15kg DB's

Skullcrushers - 4 x 8 @ 30kg
Ez curls - 4 x 8 @ 30kg

Hammer curls - 4 x 6 w/25kg DB's

Alternate 1 Arm DB press - Pyramids upto 30kg to warm up then, 5 x 5 (each arm) w/45kg. This was a killer and a workout on its own, but could be as it was at the end and i was pretty fucked.

Decline sit ups w/25kg plate - 10 x 5
H/leg raises - 10 x 5
10 x 10 chins (no weight) supersetted with press ups (feet on bench) 10 x 10
10 mins skipping / 2 mile jog home

[sam1222]

Been busy but still training as hard as ever. can't be arsed going through everything ive done since i last posted so will just start from today again.

Morning:

2 mile run / 45 mins of circuit training (in the fucking rain!) / 2 mile run

Boxing or maybe just a swim this afternoon, haven't decided yet.

[elcasoshaun]

Good to see you're still training hard but what about Max?! How's his conditioning coming along?

[sam1222]

Originally Posted by elcasoshaun

Good to see you're still training hard but what about Max?! How's his conditioning coming along?

Yeah its going well mate cheers. He's not looking much different physically, a little chunkier maybe but ive put that down to the increase in food intake. Fucking loves his heart, liver and kidneys i get him from the butchers too. Not a scrap of fat on him though and he was still carrying a little puppy fat before we started this training. Ive noticed his overall fitness has improved too, again nothing too dicernable to be honest, everything just seems that bit sharper. His reflexes, stamina, the lot. Very pleased with his progress so far, but i want to take it steady. We've a long way to go yet, but this is definately something i could get into.

How's the training going?