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. This content is protected 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. This content is protected This content is protected 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. This content is protected This content is protected
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 :good
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
****, 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 This content is protected 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 This content is protected This content is protected This content is protected This content is protected Sunday - REST This content is protected This content is protected Monday - This content is protected 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 This content is protected 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) This content is protected
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?
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.
