Intense Training Log

Discussion in 'Training Logs' started by Jdsm, Mar 11, 2012.

  1. Jdsm

    Jdsm Well-Known Member Full Member

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    Aug 8, 2010
    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 :good

    I will also log my macros in here too.
     
  2. pichuchu

    pichuchu Well-Known Member Full Member

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    Mar 13, 2011
    Good luck bro! Il check on your progress from time to time. (why? I don't know boredom perhaps)
     
  3. Jdsm

    Jdsm Well-Known Member Full Member

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    Aug 8, 2010
    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
     
  4. good luck wit it bruh, i take it your already at a good level of fitness?
     
  5. Jdsm

    Jdsm Well-Known Member Full Member

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    Aug 8, 2010
    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 :D
     
  6. Jdsm

    Jdsm Well-Known Member Full Member

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    Aug 8, 2010
    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
     
  7. Jdsm

    Jdsm Well-Known Member Full Member

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    Aug 8, 2010
    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
     
  8. 1lifeliveit

    1lifeliveit New Member Full Member

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    Mar 17, 2011
    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!
     
  9. Jdsm

    Jdsm Well-Known Member Full Member

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    Aug 8, 2010
    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 ****ing great.

    Macros for the day: 155.2g Protein - 333.7g Carbs - 90.7g Fat
    Total Kcal: 2849.5
     
  10. maddog12

    maddog12 Guest

    How do you have time to train that much?

    Also aren't you afraid of overtraining?
     
  11. Jdsm

    Jdsm Well-Known Member Full Member

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    Aug 8, 2010
    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 :good

    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.
     
  12. pichuchu

    pichuchu Well-Known Member Full Member

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    Mar 13, 2011
    WTF where from your in the uk yeah? **** sounds buff.
    Gona steal some of your excercises aswell, keep the hard work going
     
  13. Jdsm

    Jdsm Well-Known Member Full Member

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    Aug 8, 2010
    Great eh, got them from ebay!
     
  14. Jdsm

    Jdsm Well-Known Member Full Member

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    Aug 8, 2010
    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 :p

    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
     
  15. Jdsm

    Jdsm Well-Known Member Full Member

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    Aug 8, 2010
    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