Sam's Training Log

[sam1222]

Started training again on sunday, Its been about 4 weeks since i injured myself but its feeling a lot looser, so thought i'd see how i got on.

Sunday, did a 3 mile run and felt fresh. no pain, and did it in around 25 mins. i usually run 3 miles in 18 mins so not happy but happy if that makes sense :D
finished with a 3 sets of 10 pull-ups in the park at the end of the run.

On monday i just did a light shake out, 3 x 3s on the bag, 6 x 3s skipping, then burpee's, squats, squat-thrusts, tuck jumps etc to finish. did 30 seconds of each. Again, no pain.

Yesterday i did a weights workout.
20 reps with 15kg bar, followed by: military press: (DBs and barbell) 10 sets of 10 with 25kg
Then, 10 reps at 30kg, 10 at 40, 10 at 45 and finished with 4 sets of 15 reps with 30kg.
Barbell curls: 10 sets of 10 with 25kg.
concentrate curls:10 x 10 with 15kg DBs, followed by 10 x 10s of incline DB curls with the same weight. finished with 3 sets of 10 chin-ups (slow) and circuit training, press-ups, sit-ups, burpees etc (30 secs each)

Feeling good, no pain. should be back to normal in no time :good

[RDJ]

Moved to the log section.

Cheers on getting back to business mate :good

[sam1222]

Moved to the log section.

Cheers on getting back to business mate :good

Cheers mate :good

Like i said, i'm feeling good and there's no pain. the rest has definately done me some good. i'll be back to my normal training in no time :D

[RDJ]

I'm back in business after injury myself as well. Sparred about 60 rounds last week, I intend to do about 40 this week.

[sam1222]

I'm back in business after injury myself as well. Sparred about 60 rounds last week, I intend to do about 40 this week.

Nice one. how come your dropping rounds next week, so's not to rush the injury like? i've not sparred yet, figure i'll wait til next week and ease myself back into training first. there's a couple of lads who will take the piss if i'm not on form :D

[sam1222]

3mile run yesterday, followed by 45 mins of circuit training, then did my usual boxing training in the afternoon.
Today ive lifted weights again.

Bench: 20 reps with 15kg bar, then 10 sets of 10 @30kg, followed by,
10 reps @ 40kg, 10 @ 50kg, 10 @ 60kg, 10 @ 70kg, 10 @ 75kg, and 5 @ 80kg and 85kg. to finish i did 4 sets of 15 @ 30kg.

Barbell Rows: 4 sets of 15 @ 60kg
DB Rows: 4 sets of 15 with 25kg dumbells.
Concentrate curls: 10 sets of 10 (each arm) with 15kg dumbells.
finished with 3 sets of 10 wide-grip chin-ups, did them slow but was pretty fucked at this point. finished with a 2 mile walk home with my dog :D

[sam1222]

Weights again yesterday and today, getting hooked! yesterday i repeated tuesdays work out (military press etc) finished with pull-ups, dips, skipping, 20 mins pad work, 20 mins on heavy bag.
Toaday, did squats, 3 sets of 10 box squats (20kg) to warm up then worked up to 60kg front squats (10 reps each) finishing with 4 sets of 15 @ 30kg.
Pull-overs. 20 reps @ 20kg
chin-ups. 5 1,2,3,4,4,3,2,1, 5. (2 circuits, done slow)
dips. same as chin-ups.
press-ups. same.
incline sit ups. 4 sets of 25.
Deadlifts. 20 reps @ 55kg then from 55kg to 135kg (5 reps) 1 lift @ 145kg.
finished with 3 rounds of skipping, 3 on the bag, and 2 rounds on the pads.

Circuit training and running tomorrow.

[sam1222]

Been busy but still training. making good gains on the weights, squat 75kg, bench 85-90kg, deadlift 140kg, OH 65-70kg. doing a lot of hill sprints and got my times back running, 3 miles in around 18 mins and 5 miles in around 40 mins. circuit training on non weights days and i'm doing 120 pull ups/chin ups every day(4 sets of 30) feeling good. no pain at all now except new little niggles here and there that get ironed out easy enough with a massage.

[sam1222]

Fancied something different yesterday, so did some farmers walks round the garden with dumbells (40kg each), push-press with 65kg for 5 sets of 5, 40kg dumbell press (this was a killer) then carried it up and down a flight of stairs 10 times. finished with 120 chins/pull-ups before slaughtering the punchbag. didnt time it but felt like about 20 mins.

Rest day today (sunday)

[RDJ]

Just out of curiosity, what's your height/weight. If memory serves me well you're a big man, right?

[sam1222]

Just out of curiosity, what's your height/weight. If memory serves me well you're a big man, right?

I'm 6'2 and around 14st 8lbs at the moment mate. ive been bigger, but with no work at the moment and the training ive been doing in the last month or so to get my heart/lungs back in shape, ive trimmed down a bit.

When i'm lifting weights regular and working (construction) i usually go up to around 15 an a half to 16st.

I consider the weight i'm at right now to be my fighting weight though. fast and strong. (it used to be around the super-middle limit, but age is a bastard eh? :D)

[sam1222]

Rested today and yesterday, due to being ill with stomach flu mostly, but also to let my body recover a little as ive been training virtually every day for the last month.

But i intend to beast myself mercilessly tomorrow!

weights in the morning and cardio in the afternoon, probably circuit training followed by a run.

[RDJ]

Rested today and yesterday, due to being ill with stomach flu mostly, but also to let my body recover a little as ive been training virtually every day for the last month.

Eat raw garlic, bacterias can't stand it. And unlike antibiotics there isn't shit they can do about it by mutating.

[Only registered and activated users can see links]

[sam1222]

Eat raw garlic, bacterias can't stand it. And unlike antibiotics there isn't shit they can do about it by mutating.

[Only registered and activated users can see links]

Cheers mate :good

Its already been suggested and done :D

I hate the taste but it does seem to work, a friend of mine swears by it.

[sam1222]

Today (tues 15th)

Morning.
Bench: up to 85kg
Close-grip bench: 5 x 10 @ 70kg
Incline dumbell press: 5 x 10 from 10kg upto 40kg
Barbell rows: 5 x 10 @ 70kg
Barbell curls: from 10kg to 40kg (sets of 10) then 5 x 5 @ 40kg
60 chin-ups

Afternoon.
Circuit training: burpees, pull-ups, press-ups, squats, sit-ups, hanging-leg raises, skipping, tuck jumps, 30 seconds each.

3 Mile run. was slow today, 20 mins. must be the stomach flu! :D

[sam1222]

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

[sam1222]

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

[sam1222]

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 fucked about on the monkey 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.

[sam1222]

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

[sam1222]

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.

[sam1222]

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

[sam1222]

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!

[sam1222]

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.

[sam1222]

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.

[sam1222]

Thursday 24th.

5 Mile run.
Circuit training

Afternoon.

Circuit training.

[sam1222]

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.

[sam1222]

Saturday 26th.

Rest day.

[sam1222]

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

[sam1222]

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.

[sam1222]

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.

[sam1222]

Back at full strength/fitness, and training going very well so wont be posting much on here now as this was mostly just a injury/return to training type thing.

I'm now training full on for the forces, so have dropped weight sessions almost entirely from my routine, and sticking with circuit training, pull/chin ups, press ups, sit ups and running etc and i'm confident i'll pass the selection process with flying colours.

Max reps in 1 min.
pull ups: 25
Chin ups 32
Press ups:85
Sit ups:73
Burpees: 46
Squats: (body-weight) 52

3 Mile run: 17mins

[sam1222]

Training going very well. Just 1 rest day per week at the moment or when i feel i need it.

Doing a lot of circuit training (upper body circuits i'm averaging 100 pull/chin ups, 200 press ups and 300 sit ups in 30 min session, lower body circuits the same for burpees, squats etc) running (timed, sprints and distance. dropped step work as it was fucking with my knee) swimming, cycling, light weights, and long walks, both with my dog and bergen/hill work.

Feeling very good. gonna smash the fitness side of RAF selection!

[sam1222]

Have added Tabata protocol to my routines for the last 2 days and am very impressed with it so far. 20 secs best effort, 10 secs rest and repeat for 8 sets. it can be used for many different exercises, the best ones imo are burpees, squats (all types) DB squat/swings etc. and press ups and chin/pull ups are the hardest by far. pure torture, but excellent at the same time!

Today, wednesday 14th.

Morning:

5 mile run. finished with 100 burpee press up/pull ups. (killers)

Afternoon.

3 x 3s of skipping
Tabata training. Burpees, barbell curls, DB squat and press, and dips.
PT Pyramid:
Pull ups: 1,2,3,4,5,6,7,8,9,10,10,9,8,7,6,5,4,3,2,1
Press ups: 2,4,6,8,10,12,14,16,18,20,20,18,16,14,12,10,8,6,4,2
Abs: 5,10,15,20,25,30,35,30,25,20,15,10,5
Dips: 2,4,6,8,10,10,8,6,4,2
Tabata burpees
3 x 3s of skipping

[sam1222]

Thursday 15th.

Morning:
5 mile spartan run. Ran 1 mile then did 100 press ups, 100 sit ups. ran 1 mile 75 press ups, 75 sit ups. ran 1 mile, 50 press ups, 50 sit ups. ran 2 miles and did 50 burpee pull ups on the football field goal posts.

Afternoon.
3 x 3s of skipping.
Tabata burpees, squats and press ups and DB squat/swings.
15 mins on rowing machine.
Pt pyramid. pull ups, dips, press ups, abs and chin ups.
Tabata burpees, squats, dips and DB squat/swings.
3 x 3 skipping.

[sam1222]

Friday 16th

Morning.

3 mile run. mile and a half to where i do hill sprints, 15 sprints, then mile and a half run back. Fucked about on the monkey bars in the park, pull ups, chin ups, dips etc.

Afternoon.

Tabata weights workout: Bench press, DB squat/swings, DB curls, DB squat press, Skull crushers, Barbell curls, press ups, burpees.

PT Pyramid: chin ups, press ups, sit ups, dips.
3 x 3s skipping.

[thejokerswild]

Very good on the pull ups. Would you recommend boxers use that as a priority for upper body training?

With the bodyweight exercises (ie push ups, pull ups, pull ups) do you use the strict military form the PT instructors would make you do?

I've trained with army guys who do dead weight pull ups, it was very difficult.

[sam1222]

Very good on the pull ups. Would you recommend boxers use that as a priority for upper body training?

With the bodyweight exercises (ie push ups, pull ups, pull ups) do you use the strict military form the PT instructors would make you do?

I've trained with army guys who do dead weight pull ups, it was very difficult.

Cheers mate. and i would yeah. pull ups/chin ups (along with press ups and dips) form the core of my training/strength work. personally, for me they kick the shit out of weight training etc. but yeah, i'd definately make them a priority. i do 100 -150 per day and 300-400 press ups on top of whatever else i'm doing cos you just can't beat them. i've converted my younger brother to them too (he's 18) and he loves them now. his max is around 30 and he's up to 6-7 with 30kg on his back.

Dead hangs are good, but mostly for strengthening form and getting better at doing them as it takes a lot out of the arms just hanging. same with negative chins for building the biceps. my advice would be to just do them however you feel best doing them (dead hangs, pull ups/chins, with weight etc, or do them all like we do :D) but do press ups and dips too. And yeah i tend to use strict form with pull ups (no swinging!) and close grip press ups, unless i'm specifically doing wide or tricep (diamond) press ups.

The pull up/push workout is a good one for adding reps to your max.
Pull ups: 1,2,3,4,5,6,7,8,9,10,10,9,8,7,6,5,4,3,2,1
press ups: 2,4,6,8,10,12,14,16,18,20,20,18,16,14,12,10,8,6,4,2
Abs: (your choice of exercises) 5,10,15,20,25,30,35,35,30,25,20,15,10,5.
Dips: 2,4,6,8,10,12,14,16,18,20,20,18,16,14,12,10,8,6,4,2

This gives you 110 pull ups, 220 press ups and 280 sit ups. Aim to do it in a 20-30 min session

Do this for 10 days on top of your regular routine then don't do any upper body work for a couple days. on day 14 test your pull up/chin up max and i bet you've added at least 5-10 reps :good this routine took a mate of mine (who was recovering from injury) from 6 pull ups to 16.

Good luck mate, need any more advive just let me know :good

[sam1222]

Rest day (saturday 17th)

Sunday 18th.
Morning.
3 Mile run.
Tabata. skipping (8 mins warm up) Squats, press ups, burpees, sit ups,
Pt pyramids. press ups, pull ups, sit ups, dips, burpees.
3 rounds heavy bag and 3 rounds pads
Weights. 55kg, 5 x 5 bench, push press, bent over rows and squats.
3x 3s skipping.
Tabata. Squats, press ups, burpees, sit ups.

Afternoon.
3 x 3s skipping
6 x 3s of sparring.
3 x 3s heavy bag and pads

1 mile swim.

Bergen training tomorrow. most probably a ten miler in boots with a 40lb bergen. looking at around 2 hours.

[thejokerswild]

The pull up/push workout is a good one for adding reps to your max.
Pull ups: 1,2,3,4,5,6,7,8,9,10,10,9,8,7,6,5,4,3,2,1
press ups: 2,4,6,8,10,12,14,16,18,20,20,18,16,14,12,10,8,6,4,2
Abs: (your choice of exercises) 5,10,15,20,25,30,35,35,30,25,20,15,10,5.
Dips: 2,4,6,8,10,12,14,16,18,20,20,18,16,14,12,10,8,6,4,2

This gives you 110 pull ups, 220 press ups and 280 sit ups. Aim to do it in a 20-30 min sessionthanks sam, it looks like a good routine. Those pyramid workouts are perfect for increasing strength so I'm going to give it a go this evening.

Although considering present form - I think the 20's in the middle there may be a slightly ambitious :verysad

[sam1222]

thanks sam, it looks like a good routine. Those pyramid workouts are perfect for increasing strength so I'm going to give it a go this evening.

Although considering present form - I think the 20's in the middle there may be a slightly ambitious :verysad

No probs mate.

That's just an example of one of the routine's i use and get good results from, do what you can mate, work to your own strengths. you'll know yourself where to stop so you can work back down through it, but as i say, you should get good results from it.

Let me know how you get on :good

[sam1222]

Monday 19th

morning.

An hour of PT and circuit training.
10 Miler in boots and carrying 40lb bergen. 73 mins.

Afternoon.
Weights circuit. 10 sets of 10. Bench press, curls, skull-crushers, concentration curls, DB Rows, military press.
Tabata (doubles), squats, press ups, sit ups, chin ups, burpees.
Max reps in 1 min: press ups, sit ups, burpees and pull ups.
6 X 3s skipping
2 mile jog home.

[Rob3]

:lol::good

This is insane. I thought I was pushing my body but your a different beast all together. Please dont tell me your capable of a 17 mins 3 miles by yourself. I need the nerves of a race to push out that sort of time. I'm sure you dont need me to tell you about overtraining but beware of it, reckon I gave myself a cold for a week, just pushed myself to much for a few more days than I should of. No doubt your body is better used to it though.

[sam1222]

:lol::good

This is insane. I thought I was pushing my body but your a different beast all together. Please dont tell me your capable of a 17 mins 3 miles by yourself. I need the nerves of a race to push out that sort of time. I'm sure you dont need me to tell you about overtraining but beware of it, reckon I gave myself a cold for a week, just pushed myself to much for a few more days than I should of. No doubt your body is better used to it though.

:lol: Sorry mate, but i almost always run alone or just with my brother. i don't really do much racing etc, as i run purely for fitness and only time myself out of curiosity. plus i'm looking into re-enlisting in the forces and the recruiter told me i need to be running 3 miles in 22 mins so i took it as a bit of a challenge :lol:

No worries for over-training neither, i tend to have easy (ish) days and hard days and make sure i get 1 or 2 rest days per week too (although, i'll still do something, whether its just walking the dog or going out on the bike or for a swim, and i do press ups, pull ups etc everyday). i don't want to sound arrogant here but i know my body, and it is used to it yeah. ive pushed myself like this for years, and i tend to mix my training up a fair bit too, but i'm no superman, and like i say, i know when my body needs rest so take a day or 2 off now when needed. a few months ago i was injured and couldn't train for about 5 weeks, drove me crazy! :D

[Mohak]

Keep up the good work mate :good

[sam1222]

Keep up the good work mate :good

Cheers mate :good

[Rob3]

:lol: Sorry mate, but i almost always run alone or just with my brother. i don't really do much racing etc, as i run purely for fitness and only time myself out of curiosity. plus i'm looking into re-enlisting in the forces and the recruiter told me i need to be running 3 miles in 22 mins so i took it as a bit of a challenge :lol:

No worries for over-training neither, i tend to have easy (ish) days and hard days and make sure i get 1 or 2 rest days per week too (although, i'll still do something, whether its just walking the dog or going out on the bike or for a swim, and i do press ups, pull ups etc everyday). i don't want to sound arrogant here but i know my body, and it is used to it yeah. ive pushed myself like this for years, and i tend to mix my training up a fair bit too, but i'm no superman, and like i say, i know when my body needs rest so take a day or 2 off now when needed. a few months ago i was injured and couldn't train for about 5 weeks, drove me crazy! :D

Good stuff.

I almost had to put myself on a enforced rest for a few days last week, just very light excercise. Went for a long run for the first time in a week this morning and was flying. I'll get the gains from all the miles I put it in in the next 4-6 weeks. You should piss any fitness test I imagine. I might use some of these circuits for myself though:good

[sam1222]

Good stuff.

I almost had to put myself on a enforced rest for a few days last week, just very light excercise. Went for a long run for the first time in a week this morning and was flying. I'll get the gains from all the miles I put it in in the next 4-6 weeks. You should piss any fitness test I imagine. I might use some of these circuits for myself though:good

Cheers mate :good

Yeah i know what you mean, that's the only thing i like about enforced rest, (the injury a few months back for example) the enjoyment and satisfaction of getting back to full/peak fitness again. the human body is the best workout machine there is, its amazing what you can put it through. I read somewhere though that you have 10 days or so before fitness levels start to drop, so you should be ok. obviously the fitter you are the faster you regain fitness :good

And yeah, i reckon i won't have any problems. i wanted to re-enlist in the RAF as a driver so i can get a trade for when i come back to civvy street, but ive been waiting 3 months already for the driver jobs to re-open so i figure fuck it, i'll go for RAF regiment. (my 2nd choice) that's what they have been trying to steer me towards anyway due to my previous army service, so why not. there's no work about out here.

Yeah go for it mate, the best thing about these routines is that the results come quick. pull ups, press ups, dips, sit ups, burpees and squats form the core of my workouts, on top of whatever else i'm doing, be it weights, running, cycling or whatever. i absolutely swear by them.

[sam1222]

Been busy, didnt train on tuesday apart from 3 mile spartan and circuit training in the morning. yesterday did 4 mile run and the usual PT circuits morning and afternoon along with some Tabata weights workouts.

Today (thursday 22nd)

Morning. 3 mile spartan run. Burpee press/pull ups on the football posts, 4 sets of 25.

Afternoon. Circuit training, squats, burpees, press ups dips, sit ups , tuck jumps, chin ups etc.
6 rounds heavy bag/ 6 pads
6 rounds sparring
10 mins skipping (no rest)
Tabata weights. Squat press, DB curls, shoulder press, clean and press.
Finished with chin ups to failure, then skipping to warm down

[Mohak]

Cheers mate :good

Yeah i know what you mean, that's the only thing i like about enforced rest, (the injury a few months back for example) the enjoyment and satisfaction of getting back to full/peak fitness again. the human body is the best workout machine there is, its amazing what you can put it through. I read somewhere though that you have 10 days or so before fitness levels start to drop, so you should be ok. obviously the fitter you are the faster you regain fitness :good

And yeah, i reckon i won't have any problems. i wanted to re-enlist in the RAF as a driver so i can get a trade for when i come back to civvy street, but ive been waiting 3 months already for the driver jobs to re-open so i figure fuck it, i'll go for RAF regiment. (my 2nd choice) that's what they have been trying to steer me towards anyway due to my previous army service, so why not. there's no work about out here.

Yeah go for it mate, the best thing about these routines is that the results come quick. pull ups, press ups, dips, sit ups, burpees and squats form the core of my workouts, on top of whatever else i'm doing, be it weights, running, cycling or whatever. i absolutely swear by them.


RAF Reg is more ''rock n' roll'' than just being a driver. But, I'm young and stupid, so what do I know. I thought of joining the French Foreign Legion not too long ago. :lol:

Have you phoned your recruiter and hassled him? We both know that nothing gets done in the British Military without constantly chasing up people or constantly making your voice heard. Keep bugging the RAF to get you that drivers position. Even if they say no, keep pressuring them til you get what you want.

Good luck mate. Hope it all works out for you :good

[sam1222]

RAF Reg is more ''rock n' roll'' than just being a driver. But, I'm young and stupid, so what do I know. I thought of joining the French Foreign Legion not too long ago. :lol:

Have you phoned your recruiter and hassled him? We both know that nothing gets done in the British Military without constantly chasing up people or constantly making your voice heard. Keep bugging the RAF to get you that drivers position. Even if they say no, keep pressuring them til you get what you want.

Good luck mate. Hope it all works out for you :good

Cheers mate :good

And yeah i know. i served a year with the royal marines before having to join the army (3 years with a line reg. before joining 16 air assault for my last 5) so i know as good as anyone what their like. i just felt it'd be better to get a trade at my age, ive done my time at the front. but from what ive been told this will still be possible with the rocks anyway so fuck it.

Ive thought about the legion a few times too :D

If it wasnt for my kids i'd go join in a heartbeat!

[sam1222]

Friday 23rd.
Morning.

3 Mile spartan run. 50 burpee press up/pull ups and fucked about on the monkey bars, chin ups, dips, hand over hand stuff etc.

Circuit training and PT pyramids.
6 x 3s heavy bag
5 x 3s pads
3 x 3s skipping
Hill sprints x 15. (this made me throw up)

Saturday 24th. morning.
5 mile run (steady) followed by 45 min circuit training

Afternoon.
Weights (pyramids in weight up to failure, sets of 10 until forced to drop reps to 5s)
Bench: upto 85kg then 5 sets of 5
Incline bench: upto 70kg then 5 x 5s
Incline DB press: upto 25kg DBs then 5 x 5s
Concentration curls: upto 20kg DBs then 5 x 5s
Skull crushers: upto 35kg then 5 x 5s (unimpressed with this but felt i was gonna tear my triceps)
DB Rows: upto 40kg DBs then 5 x 5s (fucked at this point)
Tabata Doubles: repeated all the above twice at much lighter weight, 8 mins each.
Pull up/push workout. (this was a killer to get through as i felt i had nothing left)
2 mile jog home.

[sam1222]

Been busy and not be on here much but still training as hard as always. usual stuff and nothing to add.

[thejokerswild]

I'm still reading but. These sessions are that of a professional athlete.

[sam1222]

I'm still reading but. These sessions are that of a professional athlete.

Nah mate i'm not a pro athlete, i just like to push myself hard. these few pages here are just a few months example of the training and type of routines ive used for years. the army helped me build a high level of fitness and ive worked hard to maintain that level over the years, but ive always been fit anyway having boxed from a young age.

These routines work though mate, especially the strength stuff and the circuit training. running is always hard, no matter how much you do it (it is for me anyway) but thats the beauty of it. you can always push yourself that bit harder each session, and for me thats what its all about.

Sometimes i feel i'm wasting my fitness to be honest, i dont box anymore and never turned pro and at 34 its unlikely that i will now, and ive never really been involved in any other sport. i train for personal reasons. simply to stay in shape and cos i enjoy it. but maybe this is why i'm considering re applying to the forces, for the challenge of it.. who knows.

[RDJ]

Saw you post and remembered I forgot something :patsch

[sam1222]

Saw you post and remembered I forgot something :patsch

:D no probs mate.

cheers :good

[sam1222]

Doing much more weight training again at the mo...using a 4 day split push/pull routine and cut back on cardio quite a bit... running 2 3-milers per week at most but doing more hill sprints.

pull up/press up routines are still in place, as are the circuit training drills but only doing 2-3 days now, and some of it is mixed in on light weights days, with press up, dips and pull ups on heavy days to finish off.

Progress is going pretty good, especially with the deadlifts (upto 165kg now and working towards pulling 200kg) bench is at 95kg which i'm not happy about and i dont have an exact 1rm for squats til i have access to a squat rack, but its only around 90kg which is weak. 75kg military press (with strict form) and around 80-85kg push press.

My training goals right now are: overheads 100kg, squat 160-180kg, deads 200-220kg by april. if i hit these targets i'm going to enter my first weight-lifting/strongman comp in may.

[sam1222]

Still training but not been coming on here much due to real life getting in the way.

On my 3rd cycle of wendler's 5/3/1 routine. getting good gains but its slowing down now from when i started the routine. deadlift:170kg / bench:105kg / squats:120kg / O/H press:85kg. i still do loads of cardio tho so this may be hindering gains a little too.

Love the bear complex. and super-setting tabata squats with tabata burpees. i do it twice, back to back after 3 mile run every other day. (to joker: i'm back at around 21 mins now, so heavy training has definately slowed me down a bit)

Finding it hard to keep from getting bored with the weights routine at times though, increasingly having to add stuff on weights days to spice it up a bit, rope climbing for example, done 4 hours after my workout, 30ft rope with a 20kg plate on my back. this is a killer but very good for core strength.

i've also been doing the 600 press ups in an hour thing too after getting the idea from a thread on here. i ached like mad for a couple days after the first time but my body got used to it pretty quick even though i only did it once a week for a month. we didn't bother with the 10 in a min thing, just went for it doing sets of 25. after 2 weeks we were up to around 800 press ups in 60 mins but it gets boring. so i'll stick to mixing press ups in with my circuits.

[RDJ]

Still training but not been coming on here much due to real life getting in the way.

You should not let real life get in the way of your ESB obligations :-(

[sam1222]

You should not let real life get in the way of your ESB obligations :-(

Had no choice mate, it kinda forced itself on me :D

[sam1222]

Been training at a new gym and have some new PB's.
Squats: 150kg, Bench: 105kg. O/H Presses still the same, around 80-85kg, and haven't tested max on deadlift for a while but probably still around 170-175kg.

[sam1222]

Squats:175kg (1 rep, failed to get any reps at 185kg and 200kg, next time!) bench: 105kg (for 2 reps)

thinking of scrapping barbell bench from my routine now i've broke through my 100kg goal and intend to try just dumbell benching and machine work for a while, due to feeling pain in the shoulder after heavy benching. if i pick up an injury now then all the hard work over the last few months will mean fuck all, and i'm smashing through some of my goals at the minute.

[ChrisKim47]

seriously bro, your 3 mile times are ridiculous.

[sam1222]

Those 3 miler times are from a while ago, i'm lifting a lot more at the mo so not running as much as i was, mostly doing hill sprints and spartan runs. ran my usual 3 mile route yesterday tho in 22 mins, not bad considering ive not run 3 milers for about 3 or 4 months. i reckon i could be back to around 17 mins before too long tho. last time it took about 6 weeks to get down from 23 mins to 17 an a half.

[sam1222]

Update.

Squats - 160kg (185kg on the front squat machine)
Deads - 185kg (partial rep with 195kg but fucking dropped it!)
Bench - 115kg (testing max next week and should get 120kg no probs)
O/H Press - 80-85kg (stuck at this weight)

Max reps in 1 min:
Pull ups - 33
Chin ups - 40
Press ups - 110
Sit ups - 88
Burpees - 55
Squats - 60 (bodyweight)

Hill training - 50lb backpack - 20 miles in around 4 hours. (over rough terrain)

[RDJ]

Hill training - 50lb backpack - 20 miles in around 4 hours. (over rough terrain)

Fucking nice!! :good

That's quite a sturdy walk at 5 miles an hour on rough terrain mate.

[sam1222]

Fucking nice!! :good

That's quite a sturdy walk at 5 miles an hour on rough terrain mate.


Cheers mate :good

Been going up there a lot lately tho, at least once per week, so i'm getting pretty used to the route etc but still pleased with it. its rough, boggy moorland terrain and the weather is shit 90% of the time so its definately a motivating factor :D

[Primadonna Kool]

You was in the Royal Marines..?

[sam1222]

You was in the Royal Marines..?

For a year yeah, then had to leave due to injury so joined the army instead.

[Primadonna Kool]

Yeh i can remember you saying now awhile back..

[sam1222]

Ok mate, how come you asked anyhow, you an ex-bootneck?

[sam1222]

A tip for anyone looking to improve their grip for chins/pull ups/deads. ive been doing bar holds/carries (100kg or so) and farmers walks with heavy dumbells and its improved my grip loads, especially on the pull up bar, feels much stronger now and gives me the extra 3 or 4 reps that i'd lose otherwise, as usually my grip fails before my body.

just thought i'd share that if anyone reads this.

[Bog Cleaner]

gives me the extra 3 or 4 reps

How many pull ups can you do in one go?

[sam1222]

35. and 40 odd chin ups. i'm aiming for 50 of both. i do 100-150 every day, in as few sets as possible. done in circuits with press ups,sit ups, burpees and squats, leg raises etc.

[sam1222]

Took 6 stitches to my side, right on the lat muscle. cant train for at least 2 weeks. fucking gutted.

[Bog Cleaner]

Took 6 stitches to my side, right on the lat muscle. cant train for at least 2 weeks. fucking gutted.

How did you injure yourself?

[sam1222]

Its a knife wound. i thought the cunt was bluffing, but was wrong :D

[Bog Cleaner]

What do you use to weight your bergen?

[sam1222]

A 25kg weight plate. but you could use a 20kg plate and make the weight up to 55lb with water. my bergen has the big map type pocket in the main compartment, right against the back pad so its comfortable and i dont feel it. if i'm out tabbing on the hills then there's food, water and extra clothing too which takes the weight up to around 75-80lbs, depending on how long i'm out for.

[sam1222]

Stitches are out now and the wounds looking clean and has healed up nicely. started training again this week, just a couple light workouts to test it out then went for it today.

squat:
20 reps wit bar/ 10 reps @ 70kg / 8 reps @ 90kg / 6 reps @ 110kg /4 reps @ 130kg to warm up then 5x5 @ 140kg work sets. (7 reps on last set)

squats: 5 x 10 @ 70kg

Bench:
20 reps with bar / 10 reps @ 60kg / 8 reps @ 80kg / 6 reps @ 95kg / 4 reps @ 105kg / then 6 x 2 @ 110kg
C/G Bench: 5 x 10 @ 65kg

BB Rows: 5 x 5 @ 70kg

Bar Dips: 8 x 3 with 20kg plate

[sam1222]

Was ment to be a rest day today but i felt like training so..

6 x 3's skipping

Deadlift:
Warm up: 10 @ 70kg / 8 @ 90kg / 6 @ 110kg / 4 @ 130kg / 2 @ 150kg.
Work sets: 8 x 2 @ 160kg / and 3 x 6 @ 130kg to finish.

Seated Barbell press / Push Press superset: 8 x 3 @ 70kg

DB press: 4 x 8 w/20kg dumbells.

Reverse ez curls / Hammer curls / ez curls: 4 x 8 (25kg bar / 15kg DB's)

Weighted chin ups: 8 x 3 w/25kg plate.

3 x 3 pads / 3x3 heavy bag / 3 x 3 skipping.

I also sparred 4 rounds right at the end just to shut a ''friend'' up as he's been going on at me for ages to spar as i havent done any for a while. it got pretty rough but i did ok considering i could barely feel my arms and legs and that cunt was fresh as a daisy having only done a light warm up (excuses, excuses) but more than held my own.

Still, i'll be sore tomorrow :D

[sam1222]

Ive got a 25 miler planned for tomorrow up on the moors, but will see how my legs feel in the morning and decide then. stretching in the morning then getting it done before my legs stiffen up later in the day may work though, usually does.

[sam1222]

Did the 25 miler on sunday, but the weather slowed me down drastically so was around 4 hours or so, didnt time it.

Monday:

Morning:45 mins Bodyweight circuits- chin ups/pull ups/dips/press ups/burpees/squats/sit ups etc

Half hour walk with my dog.

Afternoon:
Weights.

Squats:
Warm up:
20 reps with bar
10 @ 45kg/ 5 @ 65kg / 5 @ 85kg / 5 @ 105kg / 5 @ 125kg /
Work sets
5 x 5 @ 145kg
1 x 3 @ 165kg
1 x 1 @ 170kg
failed lift @ 175kg / 3 singles @ 170kg

Bench:
Warm up
20 Reps with bar.
10 @ 60kg / 5 @ 70kg / 5 @ 80kg / 5 @ 90kg / 5 @ 100kg
5 x 5 @ 110kg
1 x 3 @ 115kg
3 x 1 @ 120kg

BB Rows: 5 x 5 @ 80kg

Military Press:
Warm up
20 Reps with bar
10 @ 35kg / 5 @ 45kg / 5 @ 55kg / 5 @ 65kg / 5 @ 75kg.
5 x 5 @ 85kg
1 x 3 @ 90kg
Failed lift @ 95kg / 2 x 1 @ 90kg

Weighted Bar Dips: 5 x 5 with 25kg plate.

1 x 50 Close Grip Press Ups.

[sam1222]

Wednesday:
Morning: circuit training followed by 2 mile jog to sports centre then 1 mile swim, 2 mile jog home.

Afternoon/early evening:
Gym session.

Front squats 10 x 5 @ 70kg

Deadlift: 10 Singles @ 180kg / 4 x 6 @ 140kg

BB curls 5 x 5 @ 40kg / Hmmer curls 4 x 8 w/ 20kg DB's.

Weighted Chin Ups: 10 x 5 with 25kg plate

[BUMPY KNUCKLES]

man how much do you weigh i couldnt squat that much weight to save my life !?

[Packo]

Man, you seem so dedicated to your boxing, it's great to see.

I've just started up boxing training again after being out for 18-24 months due to laziness. I have started bag work, pad work, shadow boxing, weights and exercises for the core.

Planning on running after christmas, trained four times a week.

Love the passion and enthusiasm you have to your training mate!

[sam1222]

man how much do you weigh i couldnt squat that much weight to save my life !?

I'm just under 15st at the moment, but been trying to bulk up for a while now and struggling a bit. strength wise, my training couldnt be going better tho. the 170kg squat is a new personal best. 4 weeks ago i was doing 160kg for 2-3 singles, but the weight felt ok so i went for 170kg and got it and actually thought i was gonna get 175kg but failed on the lift. next time!

[sam1222]

Man, you seem so dedicated to your boxing, it's great to see.

I've just started up boxing training again after being out for 18-24 months due to laziness. I have started bag work, pad work, shadow boxing, weights and exercises for the core.

Planning on running after christmas, trained four times a week.

Love the passion and enthusiasm you have to your training mate!

I don't box competitively anymore mate, stopped a while ago now. But thanks. i was 10 times more dedicated to fighting tho, you've got to take it serious or what's the point? fuck getting hurt for nothing.

Good to hear your back at it tho, keep it up mate.

And thanks, i love training, always have. nothing else gives me the same buzz, except fighting maybe, and like i say i don't fight anymore now, just spar occaisionally to keep myself sharp.

[Packo]

I don't box competitively anymore mate, stopped a while ago now. But thanks. i was 10 times more dedicated to fighting tho, you've got to take it serious or what's the point? fuck getting hurt for nothing.

Good to hear your back at it tho, keep it up mate.

And thanks, i love training, always have. nothing else gives me the same buzz, except fighting maybe, and like i say i don't fight anymore now, just spar occaisionally to keep myself sharp.
Nice mate.

I don't fight either, never have, just do it for fitness for my footy season.

[BUMPY KNUCKLES]

I'm just under 15st at the moment, but been trying to bulk up for a while now and struggling a bit. strength wise, my training couldnt be going better tho. the 170kg squat is a new personal best. 4 weeks ago i was doing 160kg for 2-3 singles, but the weight felt ok so i went for 170kg and got it and actually thought i was gonna get 175kg but failed on the lift. next time!


jeez u must have some tyson sized legs good on ya !

[sam1222]

Nice mate.

I don't fight either, never have, just do it for fitness for my footy season.

I used to love fighting, but yeah boxing definately keeps you fit! :D

[sam1222]

jeez u must have some tyson sized legs good on ya !

I don't know about that, but ive always had strong legs. knee's are starting to give me shit mind. too much running with weight in the past probably, and running on roads etc. but fuck it, as long as i strap them up their sound.

[sam1222]

Decided to do some strongman type training/conditioning today as i figure i'm getting strong enough to start working on this type of training once per week on top of everything else i do..

Sand bag stuff: Loading (onto the bins!) 6 sandbags from 60kg to 120kg. did this 3 times, loading then unload and started again, just to warm up etc.

Farmers walks with dumbells: Up and down my back yard (about 30ft) 10 times, with 55kg DB'S.

Deadlift carry: 120kg. 5 times up and down the yard, then held the bar for 30 secs before dropping it. (grip fail)

Overhead Walk: 60kg. 3 times up and down the yard. this was a killer!

Bar carry: (in squat position) 80kg 5 times up/down yard. turning was interesting as i was fucked at this point.

Sandbag bunny hops: 50kg sandbag. managed 3 and a half times up/down yard before legs give way and i almost puked.

Tried to do 10 chin ups at the end and failed miserably at 4 or 5! excellent workout, will definately be doing this again!

I want a big tyre too, and thinking about making my own strongman type log (their too fucking expensive) and gonna try get an axle from somewhere (again, thick bars are to damn expensive!)

[sam1222]

25 Miler tomorrow up on the hills.(If my legs are up for it!) Not taking any weight this week for 2 reasons. firstly cos i want to time it without weight, and secondly as there's a big mad shaped-stone near my start/finish point that i want to try get home afterwards (to play with in the backyard) if i had to guess i'd say it weighs 60-70kg :D

[Jake_Lamotta]

Keep up the hard work man! love reading your training log!

[sam1222]

Keep up the hard work man! love reading your training log!

Cheers man!

[BUMPY KNUCKLES]

25 miler your a beast

[sam1222]

25 miler your a beast

Nah mate just used to it. plus i fucking love it :D

[sam1222]

Did my bergen training today. 25 miles across rough ground in fucking shitty weather. Rain, mud, boggy ground (up to my fucking knees at one point!) and more mud. Now all the snow has melted the ground is fucked, very difficult to move fast across and i should have been flying today with no weight to carry. Still enjoyed it mind.

I got my stone!! :yep :D Big, funny-shaped bastard (looks a bit like the map of africa) but should be good for a few exercises. I may have misjudged the weight too as it nearly fucking killed me getting it home!

[elcasoshaun]

Enjoyed looking through your training mate. I came across a big stone myself today while walking the mutts but my missus told me to fuck off when I told her I was going to take it home.lol. Sandbags, punch bags, chin up bar, rope hanging from the bar is alright apparently, but a big rock is too much of a pisstake for her considering we only have a little patio and everyone who visits us has to step over all my shitty training junk on the way in!

I'm looking into buying gymnastic rings at the mo-you ever done any of that stuff? Looks a real challenge.

[sam1222]

Enjoyed looking through your training mate. I came across a big stone myself today while walking the mutts but my missus told me to fuck off when I told her I was going to take it home.lol. Sandbags, punch bags, chin up bar, rope hanging from the bar is alright apparently, but a big rock is too much of a pisstake for her considering we only have a little patio and everyone who visits us has to step over all my shitty training junk on the way in!

I'm looking into buying gymnastic rings at the mo-you ever done any of that stuff? Looks a real challenge.

Cheers mate.

As for the stone, go back and get it on your own :D My missus aint too thrilled about all my kit neither, but doesn't complain too much as long as its safe for the kids and they've got room to play. our patio is a decent size, but ive got fucking all sorts out there! from all my weights/bars, bench, builders tressles for my squats to the sandbags and pull up bar etc like yourself. plus my rock! :D 86.5kg it weighs, me and a mate weighed the fucker today with some old 'hook scales' (can't remember what their called, but are the same type they used to weigh our bergens in the army) so i wasnt far off when i estimated its weight.

Yeah i use gymnast rings at the local park when i do my circuits in the mornings (while the dog runs round like a lunatic) although mostly when i'm doing the burpee/press up/pull up combo (which is a proper bastard)

For normal chins/pull ups i still prefer the monkey bars or conventional pull up bar. monkey bars are a personal favourite tho simply for the different hand positions (underhand/overhand, close/wide grip, etc) for chins and pull ups, sit ups/leg raises and for what their there for too, getting from one side to the other. with a weighted backpack :yep

The rings are good tho, but to be honest you'll just get a similar effect that you do with the rope on the bar. and you can't do wide grip pull ups with them, at least i can't anyway. I wouldnt buy them tho, you can make them yourself easy enough.

[sam1222]

Today's training. (Monday 13th)

Squat:
Warm up, then 5 x 5 @ 120kg (70% of 1RM)
Front squats: 8 x 2 @ 70kg

Bench: Decided to run the smolov jr bench routine for next 3 weeks to see if i can bump my bench up to 130kg. If i have any shoulder issue's i'll stretch the programme to 6 weeks as has been reccommended.

Bench: Warm up then 6 x 6 @ 85kg (70% of 1RM)

DB Bench: 4 x 10 with 40kg DB's

DB Rows: 4 x 10 with 40kg DB's

Military Press: 5 x 5 @ 70kg

Close Grip bench: 4 x 10 @ 70kg

Skullcrushers: 4 x 8 @ 45kg

Weighted Dips: 8 x 3 with 25kg plate

Light stretching followed by 6 mins of shadow boxing.

3 x 3 heavy bag / 3 x 3 pads / 3 x 3 skipping.

Bundles of energy at the moment, and definately got my leg strength back and recovery is great as long as i stretch the next day and do something to get the muscles working. no probs with my knees neither since i gave up the step circuit and the 4 mile run on roads to get there. So that's staying out of my training for good. i'll replace it with hill sprints on soft ground and the 25 miler once a week. (yeah this is weighted, and the ground is rough, but boggy/soft, so should lessen the impact on my knee's enough not to affect progress on squats.

[BUMPY KNUCKLES]

what do u do fora job or during the day mate ? i ask because you train like a beast and for me after work i cant go all out like that

[sam1222]

I work in construction mate, groundwork/flagging mostly but just started studying at uni so only working 3 days a week at the mo. but my training never changes much, not the intensity anyway. i'll still train 4-5 tmes per week no matter what.

[BUMPY KNUCKLES]

I work in construction mate, groundwork/flagging mostly but just started studying at uni so only working 3 days a week at the mo. but my training never changes much, not the intensity anyway. i'll still train 4-5 tmes per week no matter what.

do u find it works better training before or after work ? I get up real early for work so sometimes i cant get up and train but when i do i feel fresher

[sam1222]

do u find it works better training before or after work ? I get up real early for work so sometimes i cant get up and train but when i do i feel fresher

I do both mate, but yeah i definately feel fresher after my morning session. I'm usually up at 5am to jog to the park with my dog where i do my circuits, then a quick shower and its off to work for half 7-8, and usually raring to go by the time i get to work and have a brew. Then i'll load up on carbs at work late afternoon and train again around 7 o clock (easier since i'm training at home a fair bit right now, only going to the gym to spar now and then and for my weight's max days) so its just about finding the right balance with it all and keeping motivated to train. 50-100 press ups/sit ups or chins etc when you wake up will wake you up and get the juices flowing, there's always time to train mate :D

I find the work i do actually helps me with the kind of training i do and doesn't usually affect my ability to work out. Although with the weight training getting heavier i do miss a weights session here and there if ive had a particularly gruelling day digging or flagging and feel i need it, but its rare.

But like i say, its all about balancing everything out. if you cant train before work and are too tired after try getting an hours sleep when you get home, then work out. i'm lucky, i have the ability to cope on 4 or 5 hours sleep per night, train in the morning, work all day and still have enough in the tank to work out at night, but my body's got used to it over the years.

[sam1222]

Rest day.

[elcasoshaun]

Sam, what age are you?

I'm forcing myself to do as little as possible as I'm getting on a bit even though I really want to train round the clock. I've had a lot of over-use injuries and my emphasis is on quality training without fuckin myself up anymore. I see these 70 odd year-olds on you tube doing sprints, chins etc and wanna be like them in the future, so I figure easing off from crazy extreme stuff now should benefit me in the future.

Have you suffered many injuries with your regime? It seems to me once I turned 30 I only had to sneeze to put my back out(seriously, that happened once lol!)

[sam1222]

Sam, what age are you?

I'm forcing myself to do as little as possible as I'm getting on a bit even though I really want to train round the clock. I've had a lot of over-use injuries and my emphasis is on quality training without fuckin myself up anymore. I see these 70 odd year-olds on you tube doing sprints, chins etc and wanna be like them in the future, so I figure easing off from crazy extreme stuff now should benefit me in the future.

Have you suffered many injuries with your regime? It seems to me once I turned 30 I only had to sneeze to put my back out(seriously, that happened once lol!)

I'm 36 mate.

I get what you mean, but ive trained like this for years. i was in the army for 8 years and i boxed for a long time too so my body is used to being abused like this and i guess ive built up a tolerance to the kind of pain i can put it through. Plus i figure most of the oldies you see doing that shit on you tube have probably got some background in sport or training anyway, i can't see someone who's never trained before suddenly getting into it in their 70's and getting fit. muscle memory is muscle memory, no matter how old you are its gonna kick in if you've been used to heavy training for a number of years. but i could be wrong, and hope i'm half as fit when i'm their age, tho i'll not hold my breath. i figure i'll pay for this regime at some point :D

As for injuries, yeah ive suffered a few over the years, but only one or 2 have been a direct result of my training. This log for instance, was started after i had to take a month off training due to an injury i picked up boxing (sparring), and i thought it would be a good idea to keep track of where i was fitness/progression wise. I like it, and its one of the few i regularly update (this one, my own work sheet and another ive just started on a different website.) Ive just started training again after a 12 day lay off (due to having stitches, not training related) but i feel this has done me a lot of good, the month was far too long for me personally as i had to work on everything to get back in shape, strength, cardio the lot.

The only injury ive got to keep an eye on is my shoulder, which is definately weight training related. i never suffered with shoulder pains until i began benching heavy, but i seem to have got on top of this also, having received some excellent advice from several different sources regarding exercises to use to help this. 2 months ago i had bad pain whenever i benched over 100kg, through ad******g my training i'm now upto 120kg without any pain, tho my shoulder is stiffer than normal for a day or 2.

Ive always been lucky with recovery tho, as i recover/heal fast. Age is just a mental thing tho mate :D Don't underestimate how much your body can take. i'm not saying overtraining is a myth, but as long as you train right and build it up steady there's no reason you can't train like a madman :D i out train lads half my age all the time and there's loads who can't keep up with me. its my strength and endurance they cant match, and we're at the age where this type of endurance is at its peak (cant remember the term for it but as i say its at its peak in your mid to late 30's) BUT as you say, if your prone to injury then just take it easy and build up steadily, but don't be afraid to test yourself either. you'll soon find your limits, then its just a case of pushing them that bit harder each week/session.

[sam1222]

Today's training:
Morning:
2 mile jog followed by 45 mins circuit training. light stretching then climbed a 30ft rope 3 times (without using my legs)

Early evening:
Bench: Warm up then 7 x 5 @ 90kg

Front squats: Light warm up then 5 x 5 @ 75kg

Deadlifts: Warm up then 10 singles @ 185kg / 4 x 6 @ 145kg

Seated Press behind neck: 7 x 5 @ 65kg / DB Rows: 4 x 10 with 30kg DB's

DB Military press: 4 x 6 with 30kg DB's.

Hammer Curls/BB Curls superset: 4 x 6 (45kg bar/20kg DB's)

Weighted pull ups: 7 x 5 with 25kg plate.

10 mins on Heavy bag / 3 circuits of Tabata skipping.

[sam1222]

Today: Rest/active recovery day.

6am
2 mile jog to the park with my dog, followed by 45 mins circuit training (pull ups/ h.leg raises/dips/burpees/press ups/squats/chins - 1 - 30 - 30 - 1 on all exercises. Tabata squats and Tabata burpees 3 times back to back. Puked up, then 2 mile walk home.

12pm
2 mile walk, followed by half hour steady swim. 2 mile walk home.

7pm
Boxing training.
6 x 3 shadow boxing
6 x 3 skipping
6 x 3 heavy bag
6 x 3 pads
6 x 3 sparring
6 x 3 assorted AB work
5 mins skipping and stretching.

[BUMPY KNUCKLES]

u still running in this snow ?

[sam1222]

Yes mate. havent updated my log yet, but a couple of 4 milers this week and my usual 25 miler up on the hills today.

[sam1222]

Friday:

Morning.
2 mile jog / 45 mins circuit training / 2 mile jog

Afternoon.

Front squats - 8 x 2 @ 70kg

Back squats - Breathing squats 20 reps @ 125kg

Bench - 8 x 4 @ 95kg

Incline DB press / DB Rows - 30kg DB's 4 x 8 each.

Seated DB press - 4 x 8 w/ 30kg DB's / Military press - 4 x 6 @ 75kg

Weighted Dips - 4 x 6 w/ 25kg plate. / skullcrushers - 4 x 8 @ 30kg

[sam1222]

Saturday.

Morning.

2 mile walk / 45 min steady swim / 2 mile walk

Afternoon.

Bench (4th day of smolov jr routine) warm up then, 10 x 3 @ 105kg

200 Press ups (don't know why i added these here as i'd done 300 in the morning, but the chest pump was crazy)

Sled pulls - (using an old wheelchair) 200kg 5 times up/down yard.

Sandbag sprints/loads - run up yard with it, put on top of wheelie bin, run back for the next. repeat 5 times. 5 bags from 60kg to 140kg

Sandbag bunny hops - 4 times up/down yard with 60kg sandbag.

Deadlift/Hold - 150kg - about a min an a half before grip failed. (enjoyed this so did it twice more but didnt time it)

Weighted chin ups - 10 x 3 w/ 25kg plate

[sam1222]

Sunday.

25 miler up on the hills w/ 60lb bergen. Decent weather but the ground was bad so didnt time it, just took it steady.

[sam1222]

Monday.

Morning -
2 mile jog/slide / 45 mins circuit training (upper body circuits, press ups, chins/pull ups, dips then monkey bars stuff to finish) Assorted ab work - h/leg raises, h/sit ups. Tabata burpees/squats. (just one circuit to warm my legs up for the jog home)

Afternoon -

Front squats - sets of 5 up to 75kg

Back squats - 5 x 5 @ 150kg

Squat swings - 20kg DB 4 x 8

Bench - Warm up then, 6 x 6 @ 95kg

DB bench - 4 x 8 w/35kg DB's

DB Rows - 4 X 8 w/35kg DB's

Upright Rows - 4 x 8 @ 45kg / BB shrugs - 4 x 8 @ 45kg

Military Press - 5 x 5 @ 75kg

S/DB press - 4 x 6 w/35kg DB's

Weighted dips - 7 x 5 w/25kg plate

10 mins skipping followed by light stretching and 2 mile walk home.

[sam1222]

Today. Rest day (weights) active recovery.

6am - 2 mile jog / 45 mins circuit training / 2 mile jog

7:30 ish - Sandbag loading, then sandbag bunny hops to finish. - starting to really enjoy this as it gives me a right workout. works everything, heart/lungs,legs, upper body, the lot. fucked at the finish.

May go swimming later or just walk my dog for an hour or so.

Incidently, ive just started Max (my staffy) on his training routine. i want to start entering him in weight pull contests next year, and from what ive read regarding this subject this is the best time to start training him up (he's 18 months old). had some hilarious moments yesterday morning watching him get mad at the bergen he was dragging up hill! i'd loaded it with about 40kg to start him off light-ish and he went nuts biting and growling at it after it got wedged a couple times haha this morning he pulled 70kg worth of sandbags on the wheelchair in the yard and definately seemed to enjoy it (he ran around the yard like a lunatic for 15 mins after we finished, presumably as he felt lighter, cos he set off like his arse was on fire as soon as i un-hooked him!

Felt a bit guilty due to the method i used on the hill pulls, hooking him up then pretending to run off, but he dragged that backpack up the hill like it wasnt attached to him, and like i say, getting mad as fuck with it when it got wedged once or twice. Yet he still fell for it again 4 more times :yep

Ive a feeling we're both gonna enjoy this :D

[elcasoshaun]

Ha ha, the Staffs love the weight pull stuff. You part of any of those canine athlete forums ACES, SACS, Ed Reid etc? I used to read them a while back but there was a lot of bickering between the various groups and I'm not too sure if they still have a lot of competitions (A-frame, tug of war, weight pull, lure coursing etc). My Malamute should pull like crazy but he's used to the easy life and is a lazy cunt lol.

I'd be interested to see what sort of weight Max'll be pulling soon. What's his height and weight?

[sam1222]

[quote=elcasoshaun;8510031]Ha ha, the Staffs love the weight pull stuff. You part of any of those canine athlete forums ACES, SACS, Ed Reid etc? I used to read them a while back but there was a lot of bickering between the various groups and I'm not too sure if they still have a lot of competitions (A-frame, tug of war, weight pull, lure coursing etc). My Malamute should pull like crazy but he's used to the easy life and is a lazy cunt lol.

I'd be interested to see what sort of weight Max'll be pulling soon. What's his height and weight?

Yeah he definately seems to enjoy it, he's an agile little fucker as well, but i think he's better suited to this, but we'll see. I may try get him involved in both if possible (agility trials and weight pulls)though. He sat watching me doing sled pulls last night (weighted wheelchair :D) and as soon as i picked up his harness he rushed over to me all excited :lol:

No not yet mate but i'll check them out. all ive done at the mo is researched the best way to train him up for it, and found a system similar to what i follow for the weights.

He stands 15inch at the shoulder and weighs about 25kg or so. he's only 18 months tho and just starting to fill out. i'm used to my bullmastiffs so thought he was gonna be quite small to be honest (all my bullies have been 3 times his size at half his age) but everyone who meets him comments on how big he is etc. He's in excellent condition tho and is an absolute beauty.

:lol: Yeah the bullies were like that. with the size of them you'd think they'd make great pullers (i once watched big kev pull a metal fence he was chained to right off to get to my kids to fuss them! then shit himself when it clanged about behind him)) but they're too fucking lazy :lol:

I'll get them links to you as soon as i get chance mate, house full of kids at the mo so only on here for a few mins. i'm starting to realise why the missus was so supportive of me going to uni, she goes to work while i'm stuck with the kids all through the holidays! :lol:

[sam1222]

Yesterday was rest day (Just my usual 4 mile jog and circuit training in the morning)

Today.

2 mile jog / 45 mins circuit training / Hill sprints 5 x 50m / tabata squats and burpees (1 circuit each) 2 mile jog home.

Afternoon.

Bear complex - 6 circuits upto 55kg

Squats - Warmed up with front squats upto 80kg in sets of 5 then, 5 x 3 back squat @ 155kg

Bench - 7 x 5 @ 95kg
C/G bench - 4 x 6 @ 70kg
Incline DB bench - 6 x 6 w/35kg DB's.

DB rows - 6 x 6 w/45kg DB's
BB rows - 6 x 6 @ 65kg

Military press - 4 x 8 @ 55kg
S/DB press - 4 x 8 w/25kg DB's
BB shrugs - 4 x 10 @ 55kg

Reverse curls / hammer curls / ez curls - 6 x 6 each w/40kg BB and 25kg DB's.

Weighted pull ups - 6 x6 w/30kg

10 mins heavy bag /10 mins skipping/ 2 mile walk home

[sam1222]

Today.

Morning:

4 mile spartan run - run 1 mile, stop and do 100 press ups/100 double crunches (alt sets of 25) run 1 mile, 100 press ups/100 crunches. run 1 mile, 100 press ups/100 double crunches. run 1 mile, 100 press ups/100 crunches. For the last mile i alternated between sprinting and jogging.

Afternoon.

10 mins skipping / 45 mins circuit training / 10 mins heavy bag

5 rounds of sparring / 10 mins pads / 2 mile jog home

Easy day.

[Jake_Lamotta]

Today.

Morning:

4 mile spartan run - run 1 mile, stop and do 100 press ups/100 double crunches (alt sets of 25) run 1 mile, 100 press ups/100 crunches. run 1 mile, 100 press ups/100 double crunches. run 1 mile, 100 press ups/100 crunches. For the last mile i alternated between sprinting and jogging.

Afternoon.

10 mins skipping / 45 mins circuit training / 10 mins heavy bag

5 rounds of sparring / 10 mins pads / 2 mile jog home

Easy day.

Wow man you trully are a machine! keep up the gd work m8! :good

[Bog Cleaner]

Yesterday was rest day (Just my usual 4 mile jog and circuit training in the morning)


:lol: I'd count that as a heavy training day

[sam1222]

Wow man you trully are a machine! keep up the gd work m8! :good

Cheers mate :good

[sam1222]

:lol: I'd count that as a heavy training day

Nah mate that was nothing :D I'm having to hold myself back a lot so's as to not overdo the cardio work so it doesnt affect me trying to bulk up.

The morning session actually felt easier than what i normally do, that's why i did my circuit training later in the day as i was just going to go and spar, and even when leaving the gym after boxing i didnt feel fucked or nothing, felt i'd loads left to be honest. Just used to it mate i suppose.

Just realised you ment the day before, that was even easier :D

[sam1222]

Christmas day.

6am - No run as the kids were on me as soon as they heard me get up, so just did my circuits and some sandbag stuff after i'd done their breakfast and watched them open their presents.

12pm - Weights

Squats - Front squats up to 90kg in sets of 5 then, Back squats, 5 x 3 pyramids from 100kg to 180kg

Seated press behind neck - 20 reps w/bar (25kg) 10 @ 35kg, 8 @ 45kg, 5 @ 60kg then 5 x 3 @ 70kg

Arnold press - 4 x 6 w/30kg DB's

Upright rows / DB shrugs - 4 x 6 each - 45kg BB/55kg DB's

Bench - warm up then, 8 x 4 @ 105kg
DB bench -4 x 10 w/40kg DB's

DB Rows - 4 x 10 w/45kg DB

Lying DB tricep extension - 4 x 6 w/25kg DB
Weighted dips - 10 x 5 w/25kg plate

Bear complex - 6 circuits - (45kg/55kg/65kg - 65kg/55kg/45kg)
10 mins heavy bag

Ive been heavily criticised today by family/friends for training on xmas day, saying i shouldnt train cos its xmas day and telling me i'm addicted to training. but to me it was workout day, simple as that. It didnt affect the day at all as far as xmas day plans etc were concerned and i just don't see the problem at all.

[sam1222]

Rest day yesterday as i was up all night xmas day, stuck on the bog with shits and spewing up into a fucking bag! It cant be drink as i'm virtually teetotal and only had 2 drinks with dinner and it cant be the food as everybody else is fine. must be a bug. still feel a bit ropey today so didnt do my run or circuits this morning but intend to do my usual weights session today, see if i can shake it off a bit.

[sam1222]

This afternoons session.

Back squats - Warm up / 20 reps with bar / 10 @ 45kg / 8 @ 60kg / 6 @ 80kg / 4 @ 100kg then, 20 reps with 125kg. Slow, deep breathing squats. tried to do 4 sets of 5 with a few deep breaths in between but it went to shit after the first set of 5 and degenerated into sets of 2's and 3's.

Seated BB press - 20 reps with bar / 10 at 45kg / 8 @ 60kg / 6 @ 70kg / 4 @ 80kg / 2 @ 85kg.

Arnold press - 4 x 6 w/30kg DB's.

Bench - Same warm up as squats and o/h press then, 10 x 3 @ 110kg. Felt strong on the bench today and this was fairly easy (got every set/rep) and feel i should have loaded 115kg. Ive got a week left on smolov then deload for a week before i test my new max but definately on course to increase bench to 125kg or maybe 130kg.

DB bench - 4 x 10 w/45kg DB's
DB rows - 4 x 10 w/45kg DB's

Weighted dips - 10 x 5 w/30kg

15 mins pad work / 10 mins skipping / 2 mile jog home

[elcasoshaun]

How long you been off the booze Sam? My wine intake has been sneakily going up lately; in fact, I've been getting through a bottle + a night so I'm changing my routine so that I do gymnastic/strength work in the evening, thus forcing myself not to open a bottle until I eat later on. If I train earlier it's inevitable that I'll start on the pop and that fucks up my next day...so, from now it's run or cycle with the dogs in the morning and strength/gymnastic work in the evening. Wine and whiskey are my only dietary vices nowadays but I limit the whiskey to a nip or two twice a week. But I struggle with it a bit TBH.

Good work getting off the shitter to train again!

[sam1222]

For the past 6 or 7 years ive just drank on special occaisions, birthdays, weddings, xmas etc but even then its rare that i'll get drunk. ive never been a big drinker to be honest mate. Even in the army it was rare that i'd get totally pissed with the lads, as i was fighting regular and usually in training so it was off limits anyway. Got a funeral to go to tomorrow tho so will probably have a few after.

Yeah that's the best way mate, get your training done first then have a few. you'll soon get into a routine with it.

Yeah, now THAT was hard work :lol: Must have just been a 24 hour bug tho as i feel fine this morning and was out at 6 for a 4 mile run. It was pissing down with rain but refreshed me more than anything. Shitty weather is always a good motivator tho which is why i enjoy this time of year. you have to keep moving to stay warm etc so its a great, and i'm out there in all weathers :D I see some right miserable fuckers tho, why go jogging if they dont enjoy it? I fucking love being out there with max first thing and it sets me up for the day.

[sam1222]

Today.

Morning.
4 mile run

Afternoon.

BB rows - Deadlift superset - BB rows 8 reps @ 80kg then deads to failure (35 reps) with same weight.

Zercher squats - 6 x 6 @ 100kg

Close grip bench - 5 x 10 @ 70kg
Flat bench flyes - 5 x 10 w/15kg DB's

Skullcrushers - 4 x 8 @ 30kg
Ez curls - 4 x 8 @ 30kg

Hammer curls - 4 x 6 w/25kg DB's

Alternate 1 Arm DB press - Pyramids upto 30kg to warm up then, 5 x 5 (each arm) w/45kg. This was a killer and a workout on its own, but could be as it was at the end and i was pretty fucked.

Decline sit ups w/25kg plate - 10 x 5
H/leg raises - 10 x 5
10 x 10 chins (no weight) supersetted with press ups (feet on bench) 10 x 10
10 mins skipping / 2 mile jog home

[sam1222]

Been busy but still training as hard as ever. can't be arsed going through everything ive done since i last posted so will just start from today again.

Morning:

2 mile run / 45 mins of circuit training (in the fucking rain!) / 2 mile run

Boxing or maybe just a swim this afternoon, haven't decided yet.

[elcasoshaun]

Good to see you're still training hard but what about Max?! How's his conditioning coming along?

[sam1222]

Good to see you're still training hard but what about Max?! How's his conditioning coming along?

Yeah its going well mate cheers. He's not looking much different physically, a little chunkier maybe but ive put that down to the increase in food intake. Fucking loves his heart, liver and kidneys i get him from the butchers too. Not a scrap of fat on him though and he was still carrying a little puppy fat before we started this training. Ive noticed his overall fitness has improved too, again nothing too dicernable to be honest, everything just seems that bit sharper. His reflexes, stamina, the lot. Very pleased with his progress so far, but i want to take it steady. We've a long way to go yet, but this is definately something i could get into.

How's the training going?

[sam1222]

Been a bit slack with this at the moment but been busy and haven't had much time.

Today:

Morning -

2 Mile jog / 45 mins circuit training / 2 mile jog

Late afternoon -

Gym session.

Squats - Front squat up to 80kg in sets of 5 then, 7 x 5 @ 145kg

Squat swings - 15kg DB 4 x 10

Seated BB press - 20 reps w/bar / 12 reps @ 45kg / 10 @ 60kg / 8 @ 70kg / 6 @ 80kg / 4 @ 85kg then repeat in reverse.

Arnold press - 4 x 6 w/30kg DB's

Bench - 20 reps w/bar / 12 @ 45kg / 10 @ 65kg / 8 @ 75kg / 8 @ 85kg / 6 @ 95kg / 4 @ 105kg / 3 @ 115kg then repeat in reverse.

W/G Bench - 4 x 10 @ 65kg

DB Flyes - light warm up then, 6 x 10 w/10kg DB's

C/G Bench - 4 x 10 @ 65kg
Skullcrushers - 4 x 10 @ 35kg
Weighted Dips - 10 x 6 w/25kg plate (Tricep work done as a triple-set)

DB Rows - 4 x 8 w/45kg DB's

10 mins Sledgehammer tyre slams (wasnt sure what to call this but its the one where you knock fuck out of a big tyre with a sledgehammer to work you core muscles) I enjoy this but it reminds me of being at work, either digging or using a pick.

2 Mile walk home.

[sam1222]

Ive also been doing more strongman type training at the end of my weights workouts. Instead of having a specific day for event type training ive been doing power cardio at the end of my gym sessions. For example, on monday last week i did 3 x 50 metre DB Farmers walks (80kg each hand) at the end of my training. on wednesday i pushed the missus's car (a ford focus) around B & Q car park until i couldnt push no more then spent 15 mins using a rope to pull it around (arm over arm / hooking the rope to my belt and pulling it / etc) on friday i went straight to our local stadium and did my old steps circuit with a 45kg bergen on my back, followed by 5 sets of 50 metre hill sprints (without the bergen), making me puke up at the end :good.

I'm not sure what i'll stick to, whether doing it like this and change the 'events' each week or pick a day to concentrate on them and pick 4 or 5 different events to practice.

Ive decided to go for it and enter my first strongman comp this year. The one i have my eye on is being held in may giving me just over 4 months to prepare, although i want to give myself 3 months first and see where i'm at before deciding to enter or not. if i dont feel ready i'll simply wait and look for another comp later in the year. But to be honest i just want to get the first one out of the way and enjoy myself. have a go and see how much i need to progress strength wise. But still, 4 months should be enough time to prepare for pretty much anything, and providing my strength gains continue as they are i'm confident i shouldnt embarrass myself too badly :D

[elcasoshaun]

Good on ya for getting Max fit-the number of fat cunt bull breeds out there is disgusting (so many owners seem to think blubber is power in the Bull breed world for some reason). I got told about a Boxer/Pit BTW that needs rescuing so being a soppy fucker for mutts I told the pound I'd pick her up when she's ready to go. If I had a clue about computers I'd put a pic up-she's a little white thing at the mo at just 6 weeks so I have no fucking idea what size she'll be. Another running partner for me.

Yeah, I'm still getting stuck into my training although I've had 2 days off as the gymnastic stuff is demanding on the joints until I get used to it. I get the bulk of my work done up in the mountains with the rings put up on a tree branch, a sandbag and about 30 metres for sprinting (well, it should be sprinting but after burpees/sandbag clean and presses and other similar movements it's more like a waddle lol). Everyone thinks I'm a daft cunt but the carryover to other sports is impressive and it'll soon be time to get out on the kayak again so i reckon I'll be in great nick for the outdoor stuff I'm into.

Good luck with the strong man stuff BTW. Car-pushing is on my agenda, as well. Cheers.

[sam1222]

Cheers mate. He's fit anyway, ive just brought him on gradually. Poor lad didnt walk/run off lead until he was a year old, just a couple walks per day and running about in the yard, but he stays within 3 or 4 feet of me now when off lead and his recall is spot on so its been worth it. Ive always done it tho, like with my bullies, people would get intimidated at first when they'd see me with 3 bullmastiffs off lead but again their recall was impeccable, and they would rarely bother people unless approached, at which point they'd slobber all over them. I love bull breeds but they get a bad rep through irresponsible arseholes with no experience with big dogs taking these kinds of dogs on, so i like to know if there's an incident when we're out it wont be my dogs who are at fault. That's great news about the boxer/pit pup, when do you pick her up?

Max does seem to enjoy the training tho, although we've had one or 2 stubborn moments where he just sat and looked utterly bored with it all so i just unhooked him and threw the ball about for half hour as i dont want to rush him or have him end up hating it all. softly softly as they say.

Yeah i can imagine the gymnast stuff would be a cunt until you get used to it. And i know what you mean, i get some funny looks off people when i'm doing my circuits in the park but i think our neighbours are just about used to 'the mad cunt' next door haha
Jealous about the kayaking too, its not often i get to do stuff like that anymore and really enjoy it.

Cheers for the encouragement mate. I'm not 100% confident i'm ready for competitions yet to be honest, but figure ive got 4 months yet so will see what happens. Ive had a good look at my training and intend to throw out what i dont need and start training specifically for the comp. Ive had a good look at some of the stronman routines on the net and dont think i'll have much trouble altering my routine to fit it. Will probably cut weight training days from 4 to 2 and do more event orientated type training. loving the sandbag work at the moment, cheap and easy to set up too. I had 3 old army duffle bags in the shed and bought another 5 from surplus, then just robbed sand from work to fill them to different weights. Car pushes/pulls are great, i'd definately reccommend adding them to your training. I do them on my squats/deads day and after half hour of that i'm fucked.

Cheers mate :good

[sam1222]

Oh yeah, broke my stone too :twisted: I was doing zercher type squats with it, and decided to do some shoulder cleans to finish and fucking dropped it and the top half split off! cunt!! (I broke 2 of the patio flags too which will have to be replaced before the missus sees em :D) Its useless now as neither piece is heavy enough to do anything with so will have to look around for another as i already miss it as part of my 'medleys' with the sandbags. I'm after an axle next and an anvil. An anchor would be good too but having trouble getting hold of one. not fucking cheap neither from what i have seen.

[sam1222]

Trained every day since wednesday, as ive had fucking horrendous toothache and couldnt get a dentist apointment until today, and its the only thing that seemed to ease it. Been doing a lot of sandbag stuff, different weights/circuits/exercises, and for core conditioning its spot on.

Todays training is typical of what ive been doing.

Morning -

10 mins skipping

20 mins circuit training - chins / squats / press ups / sit ups / burpees / dips / hanging leg raises /

Sandbag PT- Pyramids- 20/40/60/80/100kg bags - squats / lunges / bunny hops / throws / cleans & presses / shouldering / carry's etc.

Every other day ive been doing a compound lift (bench, squat , deads or overheads) 2 assistance exercises then onto a 'power cardio' exercise to finish, car pulls/pushes , farmers walks, sandbag training etc. I like it and feel stronger already.

[elcasoshaun]

Quality stuff, Sam. You're giving me ideas about introducing even wackier shit into my routines.

Talking of anchors, the last time I was in Britain we spent a bit of time in N.Wales. My old Bullterrier grabbed an old rusty anchor off a beach and started dragging it (this was the summer of 2006 when the tabloids were going "Devil Dog"crazy, and everyone was watching, far from impressed at his lunacy haha)-it never occured to me to incorporate it into my routine myself lol. It wouldn't have been a popular move, however, as we were travelling about in a campervan for 3 months before heading off to the continent and I reckon the wife would have been far from pleased to be sharing the van with a stinking anchor as well. If you're near to the coast i'd just have a word with some fishermen and see if you can pick an old one up for fuck all?

Picked the new girl up on Friday night, hence why my training's been a bit shit-the little bastard isn't letting me kip much. She looks pure Dogo TBH, although the lass at the rescue centre said Boxer mother and probably APBT sire. Fuck knows, but she's a dominant little cunt already and hasn't shown any fear or nervousness about noises, batterings off my other lads etc. Got her on raw chicken already and she's loving it.

I had a good look through the Bullmastiff links you gave me a while back and I've bookmarked the page for the future, in case i ever stop rescuing mutts and need a well-bred animal.Cheers for that, mate.

Keep going with the training, I like seeing the crazy shit you're doing!

[sam1222]

Cheers mate, Just trying to work out an effective routine to prep me for the comp in may, though still not 100% confident i'm strong enough yet or that ive got enough time to be as ready as i'd want to be. I'm not expecting to win, or even place in the top 5 or whatever but nobody likes to look a cunt do they :D A mate at the gym suggested maybe do a weight lifting comp first, which appeals to be fair but i like the strongman stuff. The playing about with odd shaped, awkward objects suits me as it pushes me to my limits the way i like so will just have to give it another month or 2 and see where i'm at. I enjoy competing against others though and now i'm done with boxing i need something else and the strongman stuff could be it.

Yeah good idea mate cheers. Its already crossed my mind and ive got friends down in liverpool who live near the docks on the look out for me :good
:lol: Yeah english bulls are nutters aint they, ive never come across a sane one yet. a mate of mine had one that used to fucking charge walls and butt them, bounce off and just back up and do it again, mad cunt :lol: He also smashed his way through several doors in this way when shut in the kitchen when they went out :D

She sounds a right little handful mate :D But a corker all the same. Bitch pups usually are more plucky tho eh? I prefer girls usually as their keener and usually more loyal and 9 times out of 10 have asserted themselves evenually over my boys. Kane, one of my old bullmastiffs, was a right big girl. scared of everthing and the girls just took the piss out of him. Big kev wouldnt let them take the piss and would do his job at night but basically just wanted to eat, fuck and sleep :D Big lazy bastard. Fantastic dogs tho.

Yeah no probs mate, glad i could help :good Like i said their all K.C reg on that site and their are some quality breeders, but not cheap, but if papers dont bother you ive got contacts for dogs half the price but bred just as well :good Papers mean fuck all anyway. when i used to breed my bullies a lot of the time i did the papers myself or just sold dogs on with papers from other dogs i owned or had owned :yep

[sam1222]

Today -

6am - 4 mile run - Ran the first mile at steady pace then timed 3 miler. finished in 19 mins dead and not happy. took the first mile too steady. 45 mins PT pyramids / sandbag PT combo.

Afternoon -

10 mins skipping / 10 mins heavy bag / 10 rounds sparring. Agreed to spar with a friend as he's got a fight coming up. He asked me to pressure him yet complained afterwards i was too heavy handed in the exchanges and wouldnt give him room to move around...WTF? I found it hard to trap in the first few rounds and thought he kept me off him well and i didnt think i'd caught him clean all that much, yet his take on it was entirely different and he seemed rattled afterwards. I was tired and admit my mind was elsewhere but i wouldnt try knock out a guy who's due to fight soon cos its a cunts trick. all i did was apply pressure, like he asked me to do and didnt go too hard, just stayed on him. Maybe its just nerves playing up on his part, silly cunt.

Core conditioning - Kettlebell / Medicine ball circuits -

About 5 mins skipping as i couldnt be bothered at this point.

2 mile walk home with 45kg backpack. Up hill all the way and fucking legs felt like someone had taken a bat to them by the time i got home. Great stuff :D

[sam1222]

Spartan run - 5 miles - 100 press ups / 100 squats / 100 sit ups / 100 burpees / there was nothing about to do dips on for the last set so ran the last mile in sprints. Finished off with chins/pull ups and fucked around on the monkey bars at the park then threw the ball about for max for half hour or so, before jogging home.

Weights session this aft so will post it up later.

Found a new stone,(there's a retaining wall being fixed up near to where i live and its all old york stone and heavy as fuck) but its twice the size of the last one so will be a cunt getting it home. but i reckon if i cut in half with the stihl saw i should have 2 decent stones for lifting/medleys etc. IF i can get the bastard home!

[sam1222]

Weights session -

W/G Bench - 20 reps w/bar then, 15 @ 45kg / 12 @ 65kg / 10 @ 75kg / 8 @ 85kg / 6 @ 95kg / 4 @ 105kg / 2 @ 115kg / 6 singles @ 120kg. 25 Press ups between each set (Bootneck style, close grip, elbows tucked).

C/G Bench - 8 x 3 @ 80kg
DB Flyes - 4 x 12 w/20kg DB's

DB Rows - 4 x 12 w/45kg DB's
DB Upright Rows - 4 x 12 @ 45kg

Military Press - 20 reps w/bar / 10 @ 45kg / 8 @ 65kg / 6 @ 75kg / 4 @ 85kg / 3 x 3 @ 90kg
S/DB Press - 4 x 10 w/30kg DB's

Skull Crushers / BB curls - 4 x 10 @ 30kg
Bar Dips / Hammer Curls - 4 x 10 25kg/15kg DB's

Car pulls - I only managed 15 mins as it was time to take my son kickboxing. Ive rigged up a crude harness out of 2 weight belts and a dips belt and it works well enough. Better than just wearing a belt and looping the rope under the cunt anyway as it was rubbing the skin off my hips and causing blisters.

[sam1222]

Rest/Active recovery day yesterday - Just my usual 4 mile run and circuits followed by some light sandbag PT in the afternoon. The 75kg sandbag is fast becoming my favourite. a couple warm up circuits with the 45 and 60kg bags then do the rest of the circuits with the 75kg bag. Fantastic workout and i cant reccommend sandbag stuff enough. Cant help but wish i'd started doing this years ago. Results are fast too, 2 weeks ago i was only using the 75 for carries/drags, now i'm slinging the cunt about and using it for presses, squats and slams etc. I'll keep doing what i'm doing until ive moved onto the 90 and 100kg bags.

[sam1222]

Today -

6am - 4 mile run / 45 mins circuit training / Sandbag PT (lightish, 6 circuits - 20kg/40kg/60kg/60kg/40kg/20kg - Bunny hops, squats, presses, lunges, cleand and carries)

Weights session this afternoon so will update later.

[sam1222]

No weights today, but did a 30 mile 'walk' up on the moors with a 45kg bergen. Rain, mud, hills and pain. Lovely stuff.

[sam1222]

Morning - (6am)

4 mile run - 45 mins circuit training - 20 mins sandbag PT, with Tabata squats and burpees to finish. Puked up twice at the end, excellent workout!

Afternoon -

Weights session - Full body workout (usual stuff) followed by Steps circuit with 45kg bergen. Hill sprints to finish.

[BUMPY KNUCKLES]

Sam , on a average day how much food do you consume , im guessing ALOT ?

[sam1222]

I certainly try mate yeah, as i want to get bigger. Typically it would be,

Breakfast - (after my run/circuits, so 6 or 7am) Big bowl of porridge or 10 or 12 weetabix and a couple apples on my way to work.
10am - protein shake and peanut butter sarnies (6 with fucking lashings of the stuff as i love it)

12pm - chicken with a jacket potato or tuna and pasta, couple bananas/oranges.
2-3pm - Another protein shake, fruit salad box, and some 'cheat' food usually, jaffa cakes or something like that (although i tend to snack on cashew nuts and stuff in between meals too.)

Training is usually around 5-6pm. (another protein shake after workout)

7-8pm - Something fairly light, Steak, fish or chicken with salad/veg. I know your not ment to eat after 8pm at night but i'm usually hungry again by 10pm so will have cerial or porridge and some fruit. Plus some days these times are thrown out of whack at work depending on how busy we are but thats fairly typical of what i'd get through in a day. Though looking at it written down it doesnt seem all that much, but the shake powder i use is loaded with carbs as well as protein. I use Met Rx size up. A few people have told me its shit and i'm just paying for the brand name but i like the taste, and it seems to do the trick.

[BUMPY KNUCKLES]

it still looks alot to me , im bloated after 4 or 5 weetabix but then i do only weigh 9 stone 13 pounds lol

[sam1222]

I'm bang on 14st 6lb at the moment, so probably doing too much cardio again but ive been sparring a fair bit recently so that probably accounts for it. i was over 15st just before xmas, but I go up and down like this though with no real difference. Just look tighter at the weight right now.

[sam1222]

6am - 4 mile run / 45 mins circuits / Sandbag PT (about half hour)

2pm - Light boxing warm up - Skipping/Pad work/heavy bag, then 10 rounds sparring with a lad who's got a fight coming up. Warm down/stretching then 45 min steady swim, 2 mile walk home. Easy day.

[sam1222]

Monday / Wednesday / Friday this week have been weights days. (with a power cardio exercise to finish.
4 Miler and circuits every morning.
Tuesday / Thursday / Saturday has been boxing training and sparring.
Saturday is also strongman event training day.
Sunday (today) i did a 25 mile walk on the moors with a 45kg backpack

This is going to be my typical routine for the next few months, except i start thai boxing this week so that will replace boxing.

[sam1222]

4 mile run / 45 mins circuits.

Rope climbs - 3 x 30ft / Sandbag PT - Light 20kg/40kg/60kg/60kg/40kg/20kg - Bunny hops, lunges, gun drill, burpee/press ups/clean & press combo.

This afternoon is weights session followed by an hours thai boxing. Will update tonight.

[sam1222]

[quote=sam1222;8805950]4 mile run / 45 mins circuits.

Rope climbs - 3 x 30ft / Sandbag PT - Light 20kg/40kg/60kg/60kg/40kg/20kg - Bunny hops, lunges, gun drill, burpee/press ups/clean & press combo.

This afternoon is weights session followed by an hours thai boxing. Will update tonight.

5pm - Weights session at new gym where the thai boxing class is.

Squats - Up tp 175kg then, 8 x 3 @ 185kg
Front Squats - 5 x 10 @ 100kg

W/G Bench - Up to 100kg then, 8 @ 105kg, 6 @ 115kg, 5 @ 125kg, and 2 x 5 @ 130kg
C/G Bench - 3 x 3 @ 95kg
Flat Bench Flyes - 4 x 10 w/15kg DB's
Skullcrushers - 4 x 8 @ 30kg
Bar Dips - 10 x 3 w/25kg plate

Seated Press Behind Neck - 4 x 12 @ 60kg
BB Shrugs - 4 x 15 @ 60kg
Arnold Press - 4 x 8 w/20kg DB's

10 Mins skipping followed by 1 hour Muay Thai Boxing class. 3 mile walk home.

[sam1222]

6 - 7:30am - 4 Mile run / 45 mins circuits / Upper body sandbag PT / Rope climbs with stops for chins to finish -2 x 30ft.

8:30am - 4:30pm - Work. Digging/paving.

6pm - 7pm - Weights.

Light stretch / 10 mins skipping.
Upright rows / BB rows superset. Pyramids - 25kg - 65kg. 8, 6 , 5, 5, 5.
Deads - 75kg - 195kg. Pyramids - 10 @ 75kg, 8 @ 95kg, 6 @ 115kg, 5 @ 135kg, 5 @ 155kg, 5 @ 175kg 5 @ 195kg, 5 @ 205kg
DB rows - 4 x 8 w/35kg DB's
Lat raises - burn set - 4 x 12 w/10kg DB's

Hammer curls - 4 x 8 w/15kg DB's
C/Curls - 4 x 8 w/15kg DB's
BB curls - 4 x 8 @ 30kg
Incline curls 4 x 8 w/15kg DB's
W/chins - 4 x 10 w/25kg plate

6 x 3s Heavy bag / Core work - Decline sit ups 4 x 25, 4 x 6 w/25kg plate - H/leg raises - 4 x 25, 4 x 6 w/25kg plate / 10 mins skipping / 2 mile jog home.

[elcasoshaun]

Hope you behaved yourself at Muay Thai. How did it go?

[sam1222]

Aye i did mate yeah :D

And yeah it was ok, bit tame for my liking to be honest and i was glad i'd worked out right before it started otherwise it wouldnt have been enough. But their catering for people who've no experience too aint they so i suppose its to be expected. I'll keep going boxing once or twice per week on top until it starts getting harder.

You got ya rope yet?

[sam1222]

6 - 7:15am - 4 mile run / 45 mins circuits

8:30am - 4:30pm - Work.

5:30pm - 6:30pm - Stadium steps circuit. 45kg bergen, 5 circuits. (10 blocks of stairs, 200 steps in all, with 4 50-ish metre ramps to run back to the start line.

7pm - 8pm - Thai boxing class / 3 mile jog home.

No work tomorrow, so after my run and curcuits i'm going swimming, then in the afternoon after my weights session i'm going boxing as i want to spar. The thai boxing is ok, but the type of drills they have us doing at the moment (to accomodate some of the other new members who are seriously unfit) aren't up to my standards. If this was boxing i'd definately need to spar to finish the session off, and at the moment we're just doing very light contact stuff (no gloves) when we spar and are working more on slipping/moving and blocking, which i dont need to work on. So will go and have a good spar tomorrow and get it out my system.

[elcasoshaun]

Made the trek into town today, sat down for a wine, got talking...and completely forgot about the rope. It wasn't til I got home that I thought, "Shit, I was supposed to get some bastarding rope". I'll get it tomorrow morning, without a doubt. I've even got a beautiful spot down by the river which will become my outdoor gym-I'll hang the rope and rings there and no cunt should bother me, hopefully, while I go through my various routines. I'm looking forward to the rope-climbing.

[sam1222]

Made the trek into town today, sat down for a wine, got talking...and completely forgot about the rope. It wasn't til I got home that I thought, "Shit, I was supposed to get some bastarding rope". I'll get it tomorrow morning, without a doubt. I've even got a beautiful spot down by the river which will become my outdoor gym-I'll hang the rope and rings there and no cunt should bother me, hopefully, while I go through my various routines. I'm looking forward to the rope-climbing.

That's it you cunt, fucking rub it in! Drinks in the sun, mountains to run up, and fucking outdoor gyms in idyllic settings while the rest of us toil away in the rain and wind :-(

I hope the locals wont leave you alone and ruin it for ya :D

Mind you, i enjoyed my run and curcuits this morning, it was a decent day until about tea time. Me and max got caught in the rain tho, god he fucking hates it! little faggot just wanted to run the whole way home and was whinging at me when i wouldnt, so made him to walk a good half mile before we started running just to annoy him :lol:. He'd have sprinted the last mile an a half if i'd let him, and had to check him 3 times for trying to force the pace. Its the only time he tries to force the pace, the rest of the time he's happy to trot alongside me. His training's going sound by the way. Not had him doing much weight stuff this week tho as last week he seemed a bit bored of it all so don't wanna force it. I'll only have him doing it if he enjoys it.

[sam1222]

6 - 7:30am - 4 Mile run / 45mins circuits / 75kg sandbag carry 3 x failure.

4pm - Weights. Decided on a bit of volume training, 10 sets of 10 for all exercises.

Squats - 10 x 10 @ 100kg
Squat swings - 10 x 10 w/15kg DB

Bench - Light warm up then 10 x 10 @ 75kg
DB Flyes - 10 x 10 w/15kg DBs

Skullcrushers - 10 x10 @ 30kg
Bar dips - 10 x 10 (bodyweight)

Seated press behind neck - 10 x 10 @ 50kg
Military press - 10 x 10 @ 50kg

Press ups to failure - got 157.
V ups - 4 x 25 / h/leg raises - 4 x 25 / Dragon flags - 6 x 5. (i fucking hate these so rarely do them anymore)

6 x 3s heavy bag / 6 x 3s sparring / 10 mins skipping / 2 mile jog home.

[elcasoshaun]

That's it you cunt, fucking rub it in! Drinks in the sun, mountains to run up, and fucking outdoor gyms in idyllic settings while the rest of us toil away in the rain and wind :-(

I hope the locals wont leave you alone and ruin it for ya :D

Mind you, i enjoyed my run and curcuits this morning, it was a decent day until about tea time. Me and max got caught in the rain tho, god he fucking hates it! little faggot just wanted to run the whole way home and was whinging at me when i wouldnt, so made him to walk a good half mile before we started running just to annoy him :lol:. He'd have sprinted the last mile an a half if i'd let him, and had to check him 3 times for trying to force the pace. Its the only time he tries to force the pace, the rest of the time he's happy to trot alongside me. His training's going sound by the way. Not had him doing much weight stuff this week tho as last week he seemed a bit bored of it all so don't wanna force it. I'll only have him doing it if he enjoys it.

Yeah, I try not to complain too much about things here. Funnily enough my rope arrived yesterday but it's thin as fuck so I'll have to plait it to make it usable. It'll do the job-climbs and pulls day tomorrow so I'll get it plaited tonight.

Haha, talking of sheer faggotry on the dog front; my Malamute is a complete arse bandit when it comes to running (unless he's after sheep or something equally weak and incapable of defending itself) and I can't take him running up the mountain cos he refuses to budge more than 5 mins.lol. Incredible, considering the supposed history of these sled dogs. I've had to cancel my kayaking today cos the little gayboy's a bit under the weather and the missus doesn't want to leave him alone. I dunno who's the softest, the mutt or me for agreeing to the wife's instructions. The kayaking season will be kicking off tomorrow though and there's a great site to hang the rings and rope on a little island I go to. As long as there's not a family of chavs out there on their fuckin speed boat I should be nice and chilled for a couple of hours.:cool:

[sam1222]

Yeah should do the trick then mate. I was lucky on the rope front, a mate of mine was knocking an old school down and found 4 old gym ropes in what must have been the gymnasium so gave them to me :D

That's mad, but i spose its like people, some are just lazy fuckers :lol: I was talking to a woman a while back who breeds huskies and asked her what they were like off lead and she said the male was good as gold, good recall etc but the female would just fuck off and run til she dropped if let off the lead. Ive had some who have gone as far as fake injury when its time to go running and some that wont stop til they collapse :lol:

[sam1222]

Friday - 4 mile run / circuits / Weights day, followed by 1 hour muay thai class and 3 mile jog home.

Saturday - 4 mile run / 45 min circuits / half hour swim in the afternoon.

Treated the rest of the day as a rest day to prepare for sunday (today)

Sunday - 30 Mile point to point speed work with 30kg backpack over some of the steepest and nastiest hills up on the moors. This is hard going and the risk of injury is high, but i felt like testing myself. The rain and wind didnt help neither, after half hour the 30kg felt like 60kg, the wind threatend to blow me off the tops of the hills, and the ground was as bad as ive ever seen it up there. One particular 4 mile section runs through elephant grass which hides almost knee high bogs, which is no fun at all, and the wind, rain, mud, potholes and sheer brutality of the hills make some of the sections extremely difficult to move across fast. but it certainly tests a person to their limits :D . My stopwatch died on me after 20 mins too, so dont know the finishing times for each section or the overall time. Very good day though, pleased with my stamina and endurance.

[sam1222]

Monday -

Morning - 4 Mile steady jog (legs are fucked today) / 45 mins circuit training / Light sandbag PT / Stretching.

Afternoon - Weights. chest/shoulders/triceps

Bench - Worked up to 110kg then did 7 sets of 5 @ 110kg. Supersetted with incline press ups.
Flyes - DB bench superset - 5 x 10 w/15kg DB's

Seated press behind neck - 5 x 10 @ 45kg
Military press - 5 x 10 @ 60kg

C/G Bench - 5 x 10 @ 70kg - Skull crushers - 5 x 10 @ 45kg
Bar dips - 8 x 8 w/25kg plate

Core work - kettlebells and medicine ball circuits / 10 mins skipping followed by 1 hour thai boxing class and 3 mile walk home.

[sam1222]

Been busy with work but no change with my training. Tuesday was 4 miler and circuits/sandbag PT. wednesday was same in the morning, weights and thai boxing in the afternoon.

Today - 4 mile run this morning followed by circuits and sandbag PT at home.

Weights session this afternoon followed by 1 hour thai boxing then sat and watched my son's class. 3 mile walk/jog home.

[sam1222]

Morning.

4 mile run / 45 mins circuits / sandbag PT.

Afternoon.

Weights.
Bench - up to 100kg then 10 x 5.
DB Bench - 4 x 10 w/30kg DB's
170 press ups (in one go)
Press behind neck - Pyramids 15, 10, 8, 6 to warm up / then, 10 x 6 @ 55kg / 1 x 25 @45kg
Close grip bench - 4 x 8 @ 75kg
Bar dips - 4 x 8w/25kg plate

(Not my best session as i was a bit distracted)

2 Hours thai boxing after weights session (2 classes back to back) 3 mile jog home.

[sam1222]

Usual morning session, run and circuits.

Afternoon, weights session, then me and a mate walked to some woods near where i live where a load of tree's have been cut down and got myself a log! Its a good size and reasonably heavy (about 60kg we reckon) but felt heavier by the time we got it back to the house :D (got some right looks off people carrying it back on our shoulders) We slung some rope straps on it and had a quick go with it, O/H Press, squats and deads, rows etc but will work out a proper circuit for it tomorrow. I'm after 2 more, bigger ones in the next day or 2, then will start working on them to add some dumbell bar handles as its a proper cunt getting my hands in position to press it at the moment as i have to swing it back and onto my chest to get my hands under it to press it. fucking dodgy, and its already caught my mate and brother on the chin :lol: Great for zercher and front squats though.

[elcasoshaun]

Usual morning session, run and circuits.

Afternoon, weights session, then me and a mate walked to some woods near where i live where a load of tree's have been cut down and got myself a log! Its a good size and reasonably heavy (about 60kg we reckon) but felt heavier by the time we got it back to the house :D (got some right looks off people carrying it back on our shoulders) We slung some rope straps on it and had a quick go with it, O/H Press, squats and deads, rows etc but will work out a proper circuit for it tomorrow. I'm after 2 more, bigger ones in the next day or 2, then will start working on them to add some dumbell bar handles as its a proper cunt getting my hands in position to press it at the moment as i have to swing it back and onto my chest to get my hands under it to press it. fucking dodgy, and its already caught my mate and brother on the chin :lol: Great for zercher and front squats though.

Sounds a great addition to your gym:D. The forestry guys are always cutting down trees here cos the summer's so hot and dangerous, fire-wise, so there are millions of logs lying about. You've given me another idea to mix up my training a bit more.:good

There's been floods the last few days but when things dry out a bit I'm off to fling some logs about (but they won't be weighing 60 kg, more like 30 for me):thumbsup

[sam1222]

Sounds a great addition to your gym:D. The forestry guys are always cutting down trees here cos the summer's so hot and dangerous, fire-wise, so there are millions of logs lying about. You've given me another idea to mix up my training a bit more.:good

There's been floods the last few days but when things dry out a bit I'm off to fling some logs about (but they won't be weighing 60 kg, more like 30 for me):thumbsup

It is mate yeah, been after one for a while now. Great for front squats, power cleans and presses and supersetted with sandbag work it fucking wrecks me :good That sounds fantastic though mate, you could go up and train with different weights etc. i do the same sometimes when i'm up on the moors with rocks. I tried it a while ago with a load of logs i found at the side of some woods but was fucked off by a couple of forestry guys after 10 mins who clearly thought i was after nicking them. They also had a complete sense of humour failure too when i pointed out that as i was on foot with only a backpack and 40 odd miles from home, i was just goin to rob a couple of th big one's, dickheads :-( They still didnt believe me when i explained i just wanted to lift them neither. (mind you i must have looked like a nutter, sweat pouring off me and covered in mud while doing fingal fingers/tyre flip type thing with a log as most were too fucking heavy to do anything else with :lol:)

[elcasoshaun]

It is mate yeah, been after one for a while now. Great for front squats, power cleans and presses and supersetted with sandbag work it fucking wrecks me :good That sounds fantastic though mate, you could go up and train with different weights etc. i do the same sometimes when i'm up on the moors with rocks. I tried it a while ago with a load of logs i found at the side of some woods but was fucked off by a couple of forestry guys after 10 mins who clearly thought i was after nicking them. They also had a complete sense of humour failure too when i pointed out that as i was on foot with only a backpack and 40 odd miles from home, i was just goin to rob a couple of th big one's, dickheads :-( They still didnt believe me when i explained i just wanted to lift them neither. (mind you i must have looked like a nutter, sweat pouring off me and covered in mud while doing fingal fingers/tyre flip type thing with a log as most were too fucking heavy to do anything else with :lol:)

Just came back from the river where, lo and behold, there were loads of logs of all sizes. However, I ignored the big ones in favour of 2 small ones that I used as paralletes for doing frog stand and handstand work. As I've got a really gammy wrist that is seemingly on its way to recovery I think it's more prudent for me to do this work on the logs so as not to risk re-fucking the wrist up. It was a very lucky find as I'd never have thought of doing it myself (infact I was going to buy paralletes but there's fuck-all need now):good.

Will start on the more manly art of chucking the bigger stuff around next week, although I have a checkered history myself with the forestry guys. They caught me years ago doing chins in the trees and told me it was tantamount to hooliganism, that I was going to break the branches etc. and basically forbid me from using the trees for any exercises:nono. Naturally I ignored the stupid twats but it's quite embarassing for me to be "caught" doing chins, dips on the narrow bridges etc as it makes me feel like a fucking naughty 5 year old lol. Just last week I had my gymnastic rings up in a tree in the middle of nowhere when the Guardia Civil turned up. I'm sure they would have given it the "You can't do that here..." shit so I hid behind a tree and prayed that my Bullterrier wouldn't show his ugly mug to them. Luckily they drove by without clocking either of us but it's a tricky game alright just enjoying nature without any jobsworth wanker spoiling it. Just found out as well that I need a bastarding permit to go kayaking-one permit for each kayak. FFS, you can't do anything without the filth or authorities poking their nose in:-(

[sam1222]

Just came back from the river where, lo and behold, there were loads of logs of all sizes. However, I ignored the big ones in favour of 2 small ones that I used as paralletes for doing frog stand and handstand work. As I've got a really gammy wrist that is seemingly on its way to recovery I think it's more prudent for me to do this work on the logs so as not to risk re-fucking the wrist up. It was a very lucky find as I'd never have thought of doing it myself (infact I was going to buy paralletes but there's fuck-all need now):good.

Will start on the more manly art of chucking the bigger stuff around next week, although I have a checkered history myself with the forestry guys. They caught me years ago doing chins in the trees and told me it was tantamount to hooliganism, that I was going to break the branches etc. and basically forbid me from using the trees for any exercises:nono. Naturally I ignored the stupid twats but it's quite embarassing for me to be "caught" doing chins, dips on the narrow bridges etc as it makes me feel like a fucking naughty 5 year old lol. Just last week I had my gymnastic rings up in a tree in the middle of nowhere when the Guardia Civil turned up. I'm sure they would have given it the "You can't do that here..." shit so I hid behind a tree and prayed that my Bullterrier wouldn't show his ugly mug to them. Luckily they drove by without clocking either of us but it's a tricky game alright just enjoying nature without any jobsworth wanker spoiling it. Just found out as well that I need a bastarding permit to go kayaking-one permit for each kayak. FFS, you can't do anything without the filth or authorities poking their nose in:-(

Alright mate, sorry been busy. Yeah there's always some jobsworth arsehole with something to say to try spoil your fun. I was down at the football stadium a while back running my circuits on the steps (10 blocks of stairs, 2 sets of 10 on each block, and i do push ups, dips, burpess and squats mixed in here and there) and had some little hitler in a high viz vest ask me what i was doing (although it must have been pretty fucking obvious) and when i said i was training he answered, well just don't break anything! :lol: Dickhead, I'd be in the fucking record books if i could break concrete steps doing squat jumps and burpees!

Still training hard, but have decided i want to fight (K1 low kick rules) so have altered my training slightly to accomodate the thai boxing as i'm pretty much in the gym every day (no work at the mo so this is fucking bliss). I want to stay as lean as possible but retain my strength, so i can fight at light heavy :yep

Back doing Wendler's 5/3/1 (Strength template) 3 Days per week for strength training, but cut back a little on the strongman stuff (except sandbags, stones and log)

Still doing 4 miler and circuits in the morning, but every other day now as i'm alternating them with gym circuits (Circuits, KB and medicine ball work, rope climbing, pull/chin ups, pad/bag work, grading prep, technique etc) and i'm getting loads of extra help and advice from the other lads in the gym during the day. The stretching for my legs is fucking horrible and my kicks are shit, But i'm getting better :D

How's your training going?

[sam1222]

Yesterday.

30 Mile 'walk' on the hills with 45kg bergen.

Today.

4 mile run, 45 mins circuit training.

Afternoon.

15 mins skipping, 10 mins stretching (legs)

BB rows - Light warm up, then 5 x 10 @ 70kg

Front squats -from 25kg up to 85kg - 10 / 8 / 6 / 4.

Deads - up to 190kg - 10 / 8 / 8 / 6 / 4. Then, 5 x 3 @ 200kg

DB Rows - 5 x 10 @ 45kg

Upright Rows - 5 x 10@ 45kg

BB Shrugs - 5 x 10 @ 100kg / DB Explosive shrugs - 3 x 10 w/ 25kg DB's

EZ Curls / Hammer Curls / EZ Reverse curls Superset - 5 x 10 @ (EZ Bar - 30kg / DB's - 20kg)

15 Mins skipping, 20 mins stretching (legs and back mostly) 2 mile jog home.

[sam1222]

Today.

Morning -

4 Mile run / Gym circuits, skipping, press ups, dips, pull ups, burpees, squat jumps, dips, kettlebell and medicine ball work, heavy bag drills (boxing) speed work/punch out drills, heavy bag drills (kicks) technique work (on heavy bag) kicks, punches, knees and elbows. skipping and stretching to finish, 2 mile jog home.

Training at 7 til 9 tonight (thai boxing)

[elcasoshaun]

Good to see you're still training hard.:good
I've just finished an interesting few weeks of doing nowt in the way of training sessions, just fitting in various exercises as and when I felt like it. I wrote some stuff on my log about the kind of shit I was doing (lots of rope work, 1 arm press ups, pistols, weighted dips and chins, anything really that could be fitted into a spare moment I was sat round doing fuck-all) and it went well (rope chins trebled in number and pistols were being banged out very easily, whereas I used to struggle with them etc.) , but now I feel like doing some simple, honest-to-goodness strength work.

It's been years since I lifted so I'm going to take it easy but I'm going for: Monday- Squats 5 reps x3, Bench 5x3, DL 5 x 1 and Friday- Squats 5 x 3, OHP 5 x3 and some weighted chins 5 x 3 with a sprint session on Wednesdays (8 x 30 secs intervals with a minute rest is my plan). Just a couple of super basic, brutal sessions to develop a bit of strength really.

How's young Max doing with his training these days?

[sam1222]

Good to see you're still training hard.:good
I've just finished an interesting few weeks of doing nowt in the way of training sessions, just fitting in various exercises as and when I felt like it. I wrote some stuff on my log about the kind of shit I was doing (lots of rope work, 1 arm press ups, pistols, weighted dips and chins, anything really that could be fitted into a spare moment I was sat round doing fuck-all) and it went well (rope chins trebled in number and pistols were being banged out very easily, whereas I used to struggle with them etc.) , but now I feel like doing some simple, honest-to-goodness strength work.

It's been years since I lifted so I'm going to take it easy but I'm going for: Monday- Squats 5 reps x3, Bench 5x3, DL 5 x 1 and Friday- Squats 5 x 3, OHP 5 x3 and some weighted chins 5 x 3 with a sprint session on Wednesdays (8 x 30 secs intervals with a minute rest is my plan). Just a couple of super basic, brutal sessions to develop a bit of strength really.

How's young Max doing with his training these days?

Sounds good mate, its all about finding what works for you isn't it. How's the weight training going? The urge to fight is firmly in place at the moment and i'm loving every minute of conditioning my body to do just that. I'm in the gym almost every day, twice a day at the moment, strength work, conditioning, pad and bag work, sparring and concentrating on putting kicks, knees and elbows together with my punching. I'm hoping to fight around may/june time, ease myself back into it then take it from there. The strongman stuff will have to take a backseat for the time being and i'll get back to it when i feel i'm done fighting. Still life in the old dog yet :D

As for max, yeah training is going very well mate, cheers. Although we did have an incident in the woods the other day on one of my sprint hills when a pitbull appeared from fucking nowhere and attacked him while he was hooked up to the weights, but he still went for it. I had mixed feelings about this as he's never showed the slightest aggression towards other dogs before this but what can you expect when the other cunt attacked him for no reason. I went mad at the little chavvy cunt with the pit and had my son not been with us i think i would have likely beat the shit out of both dog and owner! As it was i settled for fucking them both off with a kick up the arse and a stream of abuse. I was dying to get into the fucker though, right fucking wanker, all swagger when he thought i wasn't gonna say or do anything with my boy there but the smarmy smirk soon dissapeared when he realised he might actually get hurt over it. His face dropped when my head went :lol:

[sam1222]

Still doing my usual stuff for strength training, and my daily run's but also in the gym pretty much every day, twice a day for bag work and conditioning, plus my thai boxing classes (i'm now doing double classes every other day) and fucking loving it. Absolutely slaughtering the pear bag with knees and elbows, mixed in with uppercuts and hooks, and the kick bag with shin kicks. Knees and shins are bruised to fuck but i'm getting there! Hoping to fight in may or june and can't fucking wait!

[sam1222]

Been busy and not been on here much lately, and as i haven't posted my training for a while, i thought i'd update my log. Still training as hard as ever, although eased up on the weights a little due to adding more boxing and kickboxing workouts into my routine. The gym was closed today so decided to rest today as tomorrow is my hill day. Typical week looks like this:

Monday - Morning - 4 Mile run followed by circuit training.
Afternoon - Gym work - Kettlebell or bear complex to warm up.
Weights - Chest, shoulders, triceps.
Bag work and sparring, pad work and skipping to finish.

Tuesday - Morning (6am) - 4 mile run/circuit training, followed by sandbag pt
Afternoon (5pm)- Gym work - Back and Biceps. Boxing and kickboxing 6 -8pm

Wednesday - Morning (6am) - 4 mile run / circuit training.
Afternoon (12pm) - Gym work - Skipping, Bags, pads, Sparring, stretching.

Thursday - Morining (6am) - 4 Mile run / sandbag pt / sled pulls
Afternoon (5pm)- Gym work - Kettlebell complexes (warm up)
Deadlifts or squats (Alt weeks)
Boxing / Kickboxing 6 - 8pm

Friday - Morning (6am) - 4 Mile run / circuit training.
Afternoon (12pm) - Gym work - Skipping, bags/pads, sparring, stretching.

Saturday - Morning (9am) - 4 mile run/ circuit training.
(10am) Gym work - 3 hours, Tabata and complexes, boxing and kickboxing.

Sunday - morning - Gym work - Sparring and bag/pad work.
Afternoon - hill work - 60kg Backpack, 30 miles over rough ground.

That's basically it, although i'm taking rest days as and when i feel i need them, so the days change from week to week as do some of the exercises etc. Sparring sessions are an hour long, with the rounds usually only timed for the first few and then just let the timer run for the rest of the hour. Feeling good and hoping to fight soon.