Training 27/06/2012

Very productive day today.... Started the day off by getting into work at 0700hrs (had to leave the house at 0530hrs though), a 3 mile run to start the day. Worked got home and finished with a Muay Thai class.

Late night hough which has left me knackered today, today will probably be fuelled by caffeine!!!

26/06/2012

Didn't train today as it took me 2hr 45min to get home due to a crash on the motorway and then my missus had pregnancy tasks for me to do i.e. lift this, load up the car, drop this off..

So I had an early night and went to bed at 2100hrs!!!

Training 25/06/2012

After I completed my long post yesterday I forgot to put in my training.

K1 Kickboxing Class

Warm Up

Stretching and B/W Exercises

Technique

Pad and Bag work

Abs

Cool down and stretch.

Shower, magnesium oil, dinner and bed

25/06/2012

Today is the first real day of my intensive training.

I have been building up sessions slowly over the last 6 weeks and now it's time to hit it hard.

I'm going to make small, weekly incremental changes to my diet so I don't give up. Eg no sugar in my tea,, green instead of normal tea etc.

This week is no sugar in my tea at work and no biscuits or treats at work... So I'll see how I get on.


I've weighed in at a portly 214lb or 97kg @ 21% bodyfat. not the heaviest I have ever been but close enough!!

Attached is the mandatory fat before pic

Training 23/06/2012

Not much I can elaborate on today, I had a k1 kickboxing class, got a real sweat on.

The Class consisted of:
15-20 min warm up
Bodyweight exercises
pad/bag session
cool down and stretching

Then I spoiled it all by going for a cream tea!!!

Training 21/06/2012

Warm up

Strength Training
5x5

Double clean & Press
Front Squats
Double Swing

1min rest 2x20kg kb's

Fighter Circuit

Heavy bag punches x 1mi
Sprawls x 1min
Heavy bag kicks x 1min
Knee in Press Up x 1min
Plank x 1min

X3 with 2min rest

Cool Down

Training 20/06/2012

Sore calves from yesterday so I've gone for a Short kettlebell complex:

Warm up

3x rounds with 30secs rest

10x double kb swing
10x single goblet squat
10x push press
10x press up

2 min rest

3x rounds with 30secs rest

10x double kb swing
10x double swing to row
10x double squat back swings
10x alternating swings

2 min rest

3x rounds with 30secs rest

10x single kb swing
10x single bell curl
10x single bell tricep

Cool down

Training 19/06/2012

As I haven't ran in over 3 months due to a knee injury I new to get my fitness up quickly so... Fartlek it is.

Warm up

12 x 100m sprints with 1min rest

Cool down

Birthday 18/06/2012

No training due to birthday treats so much cake and goodies eaten

Training 17/06/2012

These two circuits were completed one after the other:

Warm Up


Fighter Circuit
Courtesy of Martin Rooney

3 rounds of 5 x 1 min with 2 min rest between rounds:
1)Heavy Bag punches (L/R)
2)Sprawls
3)Heavy Bag Knees
4)Bent Over row (20kg Kettlebell)
5)Heavy Bag Kicks

Power Kettlebell Session
Push/Pull Courtesy of Steve Cotter

Pull: 3 x 2min (1min per arm) with 2 min Rest
One Arm Snatch (20kg Kettlebell)

2 min rest

Push: 3 x 2min (1min per arm) with 2 min Rest
One Push Press (20kg Kettlebell)

Cool Down & Stretch

The Importance of a diary!!

Its only when you write it down o you realise how much shite you have eaten that day!!!

Due to lack of organisation and packing a lunch, today I have eaten quite badly:

On the way to work - Biltong, cup of tea
Breakfast - Sausage and Egg roll
Lunch - Tangerine, Tuna Salad Baguette, Apple, Pint of Skimmed Milk
Afternoon - Twix
Throughout the day - 1.5l water and coffee
Dinner - Athleat Grass fed Steak, salad and home made wedges

I think I have to make a concerted effort next week in planning my meals cus I am packing on the fat eating all this processed rubbish.

My new best friends

Since ditching the boots, webbing and Kevlar as training aids I have been compiling items for my home gym.

These little bad boys are the core of my home gym

Warrior Cardio

I bought a great book By Martin Rooney called Warrior Cardio

What a great book, it has opened my eyes to new ways of training. Short intense workouts that completely blow you out.

I also got to converse with the Author on Twitter which was brilliant such a humble man for such a big fish in the world of MMA S&C.

Oh well I'll post some of my workouts and pics,

Til next time....

Change of plan

Well, all I can say is I'm gutted.....I have had to give up on chasing the Commando dagger.

The simple fact is I cant dedicate the time to do it... I can train in my own time that isn't  a problem. The problem is I cant go away for weekends. My wife is 8 1/2 months pregnant, we don't have any family close by and I work 90miles away so it would be selfish of me to go away on TA weekends and leave her with the baby all weekend and all week while I am working.

My working day is:
0500hrs - Get up
0545hrs - Commute to work
0730hrs - Work
1600/1700hrs - Commute to home
1900hrs - Train
2000hrs - Eat
2200hrs - Bed

I know other people may have it harder than me but add a baby into that and it leaves me with little time. Some people may think I have pussied out but life is about prioritising and putting what you believe to be important first!! For me its my family, I am extremely lucky that my wife has supported me in whatever I have wanted to do (believe me there were a lot of schemes) so now I am adapting my goals.

A bit of a whinge and feeling sorry for myself post but onwards and upwards.