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.