Sam's Training Log

Wednesday 16th.

Morning:
2 mile run to stadium, then ran 10 circuits of the steps (6 blocks of stairs with 6 flights of 10 steps on each block) 2 mile run home.
60 chin ups

Afternoon:
Circuit training. burpees, pull-ups, press-ups, dips, sit-ups, hanging leg-raises, squats, tuck jumps. 30 seconds each. (twice)
3 rounds shadow boxing
3 rounds skipping
6 rounds heavy bag
6 rounds pad work
60 chin ups (4 sets of 15, 30 secs rest between sets)
3 rounds heavy bag
3 rounds skipping
3 rounds shadow boxing
2 mile jog home

 

Didnt train yesterday (funeral) But couldnt sleep so did 200 press-ups and 100 pull ups at 2am.

Friday 18th.

Morning.
run. no idea how far i ran, but was out for about an hour.
Chin ups and dips. (loads.didnt count)

Afternoon.

Bench press. upto 85kg
Close grip bench. 70kg 10 sets of 10. 75kg 5 sets of 5.
Incline dumbell press. worked up to 20kg DBs, then 5 sets of 10 with 25s.
Barbell rows. 10 sets of 10 @ 75kg
1 Arm DB rows. up to 40kg
Barbell Curls. up to 50kg (cheat curls towards the end)
Concentration curls. upto 30kg in sets of 10

60 chin ups.
50 burpees, 50 dips, 50 pull ups, 50 press ups, 50 hanging leg raises. 30 secs between sets.
5 rounds heavy bag.
6 rounds of sparring.
3 rounds skipping
3 rounds shadow boxing
25 rope chins

 

Saturday 19th.

Morning.

4 mile run (to the stadium and back, with 45lb on my back)
60 chin ups. 10 with the backpack on. (i also ****ed about on the ****** bars at the park, where i did my chins, for 10 mins to finish. pull ups, dips, hand over hand stuff, and stretching etc)

Gonna train again this afternoon. not sure what yet.
3 rounds skipping.
3 rounds of skipping.

 

the 3 rounds skipping is what i finished with. not sure why it ended up at the end of my post, twice :huh

 

Afternoon.

Push press. sets of 10 up to 60kg, then 5 x 5 @ 65kg
Seated military press. sets of 10 up to 50kg then 5 x 5 @ 55kg
standing and seated DB press. sets of 10 from 10kg to 20kg DBs
Barbell curls. sets of 10 from 10kg to 50kg, then 5 x 5 @ 55kg (cheat curls)
Hammer curls. up to 20kg DBs then 5 x 5.

Circuit training. burpees, press ups, sit ups, squats, skipping, tuck jumps, pull ups, dips. 30 secs each.

3 rounds shadow boxing
5 rounds heavy bag
6 rounds of sparring
circuit training. same as above
3 rounds heavy bag
3 rounds skipping

Its 2am now and i cant sleep again. just done 200 press ups and still not tired.

 

Sunday 20th.

6am. Ran to the park with the dog, did pull ups and dips.

16 Mile walk/run across moorlands carrying a 35kg bergen rucksack. around 3 and a half hours.

Circuit training. burpees, tuck jumps, squats, star jumps, skipping. 1 min each.

3 rounds heavy bag
6 rounds sparring
3 rounds heavy bag
3 rounds pad work
100 press ups, 100 sit ups
3 rounds skipping
3 rounds shadow boxing

 

Monday 21st.

Morning.

3 mile run. Followed by 45 mins of circuit training.

Afternoon.

Light weight's work out. 10 sets of 10.
Bench press
Incline press
Hammer curls
Barbell curls
100 pull ups
100 press ups, 100 sit ups.

Swimming (with my daughter, then swam a mile)
2 Mile walk home, to burn off the chips!

 

Tuesday 22nd

Morning.

Circuit training.
3 mile run. 17 and a half mins (my quickest time in months)

Afternoon.

Circuit training.
200 press ups, 100 chin ups, 100 sit ups.
3 x 3s of skipping followed by some light bag work.

 

wednesday 23rd

Morning.

3 Mile run.
50 chin ups.

Afternoon.

Light weights circuit. (10 sets of 10. no rest in between exercises but 30 secs rest between sets)
Bench press, military press, press ups, barbell rows, seated DB press, bench flyes, barbell curls, lateral raises, hammer curls.

3 mins Skipping
3 mins shadow boxing
3 mins heavy bag - light and fast
3 mins skipping
50 crunches
50 press ups
2 mins skipping (fast as poss)
step ups - 20 reps with 15kg
3 mins shadow boxing
box jumps - alternate sides
squats - 20 reps with 15kg
3 mins skipping
Hooks and uppercuts on bag
shuttle runs - 3 mins
50 crunches
50 press ups
3 mins skipping
3 mins heavy bag - hard shots
squats - as before
3 mins shadow boxing
step ups - as before
3 mins skipping
box jumps - as before
shuttle runs 3 mins
3 mins skipping (slow pace)
long stretch - (30 secs each muscle group) and shake out.

 

Thursday 24th.

5 Mile run.
Circuit training

Afternoon.

Circuit training.

 

Friday 25th

Morning.

3 Mile run. Chin ups / dips

Afternoon.

Weights. Bench day.
Circuit training / 1 mile jog to sports centre then swam 1 mile.

 

Saturday 26th.

Rest day.

 

Rest day sunday too.

Monday 28th.

5 mile run.
Circuit training.
PT Pyramid: chin ups, press ups, sit ups, burpees. (twice)
1 min each with same exercises.
finished with 5 rounds on heavy bag

 

5 Mile run.
PT Pyramid (chins, press ups, sit ups) twice.
Circuit training (press ups, squats, crunches, dips, burpees, pull ups.
Followed by same exercises done in circuit training, 1 min each for max reps.

 

Morning.

3 mile run. followed by pull up/push work out, pull ups, press ups and abs pyramids)
Weights circuit.
Bench: max in 1 min
Squats: max in 1 min
Pull ups: max in 1 min
Shuttle runs: 3 mins
Military press: max in 1 min
Lunges: 1 min each leg
Curls: max in 1 min
Shuttle runs: 3 mins
Tricep extensions: max in 1 min
Squats: with weight, max in 1 min
Lunges: with DBs, 1 min each leg
Sit ups: max in 2 mins
Crunches: max in 2 mins
Stretch

Afternoon.

Push up/push work out (6 sets of 50 press ups for 300 reps)
Bike ride. no idea of distance, took me about an hour.