Intense Training Log

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

  1. Jdsm

    Jdsm Well-Known Member Full Member

    2,184
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    Aug 8, 2010
    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?




     
  2. pichuchu

    pichuchu Well-Known Member Full Member

    1,751
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    Mar 13, 2011
    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.
     
  3. Jdsm

    Jdsm Well-Known Member Full Member

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    Aug 8, 2010
    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 :good
     
  4. 1lifeliveit

    1lifeliveit New Member Full Member

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    Mar 17, 2011
    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
     
  5. Jdsm

    Jdsm Well-Known Member Full Member

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    Aug 8, 2010
    ****, 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 :D:D:D

    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
     
  6. pichuchu

    pichuchu Well-Known Member Full Member

    1,751
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    Mar 13, 2011
    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?
     
  7. Jdsm

    Jdsm Well-Known Member Full Member

    2,184
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    Aug 8, 2010
    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.