Bog Cleaner's Training Log [Archive] - East Side Boxing Forum

Bog Cleaner

11-11-2010, 10:40 AM

Holy shit man, r u training for a bike race or to fight!?! Are you riding your bike to work or something?

I'm not training for anything specific, I don't participate in any sport at the moment. Yes I cycle to work but I won't do it again now until about March, it will get too dangerous when the ice starts, I saw a cyclist being put in a back of an ambulance 2 nights ago when I was cycling in.

So now that I am stopping cycling I will mix it up with running, boxing and bodyweight exercises.

Bog Cleaner

11-11-2010, 05:37 PM

Thur 11th Nov

4 mile run - 38.06

Bog Cleaner

11-15-2010, 06:04 PM

Mon 15th Nov

4 mile run - 36.20

Bog Cleaner

11-16-2010, 05:46 PM

Tue 16th Nov

6 mile cycle - 24.30

3 x 20 sit ups

3 x 3 chin ups

3 x 3 pull ups

Bog Cleaner

11-18-2010, 06:25 PM

Thur 18th Nov

3 mile run - 24.11

Bog Cleaner

11-20-2010, 03:02 PM

Sat Nov 20th

4 mile run - 33.54

White Tiger

11-20-2010, 03:10 PM

I can see your times of running are coming down there Bog Cleaner.

Maybe you might start becoming competitive in running.

White Tiger

11-20-2010, 03:13 PM

Tue 16th Nov

6 mile cycle - 24.30

3 x 20 sit ups

3 x 3 chin ups

3 x 3 pull ups

No press ups ?

Bog Cleaner

11-20-2010, 03:24 PM

No press ups ?

I'm dedicating more time to my training now that I have stopped cycling to work. I will post my goals when I am online later.

Bog Cleaner

11-22-2010, 05:43 PM

Mon 22nd Nov

4 mile fartlek

Bog Cleaner

11-23-2010, 05:26 AM

I've spent quite a bit of time reading through the various logs on here, it's amazing how many people started with great enthusiasm and then the log died with less than 10 posts. I hope I turn out to be one of the posters who trains consistently over a long period of time, as in the past I have trained for say a month and then lost motivation and given up for a number of months.

I do not compete in any sports, do not have a lot of free time and have had health problems over the past few years so I am going to keep my training simple. Reading through some of the logs has puzzled me as I have no idea about terms like plyometric, tabata etc., so at the start I will stick to what I know and then maybe incorporate different training techniques when I have read up on them.

I am going to give myself 6 hours a week to train and will split this between aerobic - running, cycling, swimming. Bodyweight exercises - pull-ups, sit-ups etc. Boxing - Hitting the bag, shadow boxing etc.

I'll post some aims below.

Bog Cleaner

11-23-2010, 05:34 AM

I have never run further than 10k and I want to get up to 10 miles. I want to post road running times for 2 - 10 miles, I have no idea at present what kind of times I can achieve.

After doing this I might go to my local track and get times for 100m - 1 mile.

Strength wise I will post my max for various exercises chin-ups, press-ups etc.

Boxing wise - I'm not going to take this too serious, just work on a few techniques and fitness.

When I find my tape measure I will post my weight and a few measurements, I don't expect these to change significantly as I am in decent shape now.

elcasoshaun

11-23-2010, 11:40 AM

I would recommend buying Ross Enamait's Infinite Intensity. It'll explain everything you need to know about getting into fantastic shape and it gives you shit loads of interesting options. Personally, I need to do different things nowadays to keep motivated (recreational stuff like mountain biking, kayaking etc. but also intense stuff like car pushing and burpees). When I bought Ross' books 3 years back I created my own gym up in the hills with a rope hanging from a high tree branch for climbing, a sandbag for lifting and chucking about, a tractor tyre and a sledgehammer for slams, and I left all this stuff by a 70 metre uphill section of hill that was perfect for sprints. It was a lot more fun than going to a gym to bench, squat and row with dumbbells or barbells. It was an excellent place for doing intense circuits until the landowner fenced it off and put bulls in there (oh, aye, some cunt nicked my sledgehammer as well a week before it got fenced off). Anyway, I reckon Ross' book is the best thing out there for keeping motivation high.

It's kind of like the antithesis to the drudgery of chronic cardio training, offering loads of different challenges, keeping everything fresh while improving all areas of fitness. For me it's not surprising at all that people give up on training if they are just doing repetitive stuff like running all the time.

Bog Cleaner

11-23-2010, 11:54 AM

Tue 23rd Nov

3 x 3 skipping
5 x 3 shadow
3 x 3 Heavy bag

3 x 15 incline sit-ups
3 x 20 press-ups

Bog Cleaner

11-23-2010, 12:01 PM

I would recommend buying Ross Enamait's Infinite Intensity.

For me it's not surprising at all that people give up on training if they are just doing repetitive stuff like running all the time.

Thanks, I'll have a look for that book. I understand what you mean about repetition making people lose motivation. I kind of like running and find it quite addictive when I really get into it, but in the past when I have stopped I've stopped for months at a time, I don't want to fall into this trap again, so I agree it's good to have a wide variety of different workouts.

Bog Cleaner

11-23-2010, 07:17 PM

Can't find a tape measure.

Age: 32
Height: 184cm
Weight 182 lbs

Primadonna Kool

11-23-2010, 08:11 PM

Why are you called the "Bog Cleaner"..?

PugilistStudent

11-23-2010, 10:13 PM

Why are you called the "Bog Cleaner"..?

Thats like asking why they call "Boris The Bullet Dodger" Boris The Bullet Dodger....its because he dodges bullets tommy!

(if you havent watched snatch go watch it now!)

Bog Cleaner

11-24-2010, 05:24 AM

Bog Cleaner

11-24-2010, 12:15 PM

Wed 24th Nov

4 mile fartlek

Primadonna Kool

11-24-2010, 07:20 PM

Bog Cleaner is quite mysterious........

What is the goal of this Journal..?

Bog Cleaner

11-24-2010, 07:44 PM

Bog Cleaner is quite mysterious........

What is the goal of this Journal..?

Just got in, I'll elaborate on my goals tomorrow.

Bog Cleaner

11-27-2010, 09:51 AM

Sat 27th Nov

5 mile run - 42.20

Felt very heavy-legged right from the start maybe from the fartlek I have been doing. I now have times for 3,4,5,6 miles (I have the 6 mile time from back in July. I will use them as a benchmark and just do fartlek for the next 2-3 weeks to try to build some speed and stamina.

Bog Cleaner

11-27-2010, 09:55 AM

Times

3 mile - 24.11
4 mile - 33.54
5 mile - 42.20
6 mile - 48.38

PugilistStudent

11-27-2010, 08:34 PM

Thought you where going to elaborate on your goals?

Bog Cleaner

11-27-2010, 09:01 PM

Thought you where going to elaborate on your goals?

I will do soon, been very busy.

Bog Cleaner

11-29-2010, 11:25 AM

Mon 29th Nov

10 X 100m sprint - walk back recovery

4 x 20 sit-ups
3 x 4 chin-ups
3 x 4 pull-ups

Bog Cleaner

11-29-2010, 06:49 PM

Okay I told PK and PS I would elaborate on my goals, sorry for the delay, I will try to keep this brief.

I used to play football so kept in decent shape by training twice a week and playing a match on the weekend. I packed this in about 6 years ago as health problems I have had since the age of 18 started getting worse. I have had problems (and still do) with muscle tension, particularly in my neck and face but it affects my whole body, my balance and posture is affected by this.

I have had various medical tests to look for conditions like MS and Parkinson's but they have all come up clear and I have basically been told that it is all in my head and there is nothing wrong with me.

Since I have quit playing football I have started training on numerous occasions but have quickly given up as it made me ill and I didn't really have any long term goals. I feel a bit stronger mentally now than I have for a long while so I have decided to dedicate a bit more time and effort to training than I have done in my previous half-hearted attempts.

My main goal is to achieve a degree of fitness and maintain it, make it part of my lifestyle, I spent hours reading the training logs on here before starting this one and a high % of them have less than 10 posts, they follow the same pattern - big plans and a lot of enthusiasm followed by an abrupt end. I have followed this pattern myself in the past and want to overcome it and engrain training as a habit in my life, as some of the other posters in here have judging by their training logs.

The 3 areas I plan to concentrate on are aerobic fitness, strength training (bodyweight exercises, not really into weights) and boxing training. I have 2 main reasons for this, general well being and self defence. I noticed the worse my health got and the lower my confidence and self-esteem the more this attracts the attentions of the scum of society, so I will do the boxing training because I am a fan of the sport and enjoy it and also for the added bonus of being able to defend myself to a certain degree if needed.

elcasoshaun

11-30-2010, 04:39 AM

Good luck Bog Cleaner. I used to work as a Personal Trainer/conditioner back in 2000-2002 until I realized that I hadn't really been trained properly by the personal training company and I felt that I was blagging it to an extent that I felt uncomfortable with; however, I had good success with clients up to a point(pro boxers, serious rowers, runners, fatty business folk, a bit of everything). The one thing I would say to you is have some short back-up sessions planned incase of not being up to getting out running, on the bike, to the gym etc. I personally would baulk at the idea of packing my sports bag, driving to the gym, training...repeat x3 times a week for the rest of my life(in my 20s it was great, now it's just boring as fuck).

So, if you can't be arsed running 5 miles or going out doing some prolonged exercise, it's a good idea to have some fall-back plans (such as the Tabata squat vid El Puma put up on his thread) so that exercise is an integral part of your lifestyle but not the defining thing. Nowadays, I'm up with a coffee and into my conditioning routine first thing in the morning in a completely uncontrived way. I just do it and then get on with my day.

Mix things up and you should go well and keep fresh (uninjured and not ill either).

Hope things go well for you pal.

Bog Cleaner

12-01-2010, 12:30 PM

Wed 1st Dec

6 mile run - stop start for the last 1.5 mile

Bog Cleaner

12-02-2010, 09:05 AM

The one thing I would say to you is have some short back-up sessions planned incase of not being up to getting out running, on the bike, to the gym etc. I personally would baulk at the idea of packing my sports bag, driving to the gym, training...repeat x3 times a week for the rest of my life(in my 20s it was great, now it's just boring as fuck).

:good Yes I agree, I did the same thing week in week out with football training for 10 years, but it is a lot easier training in a group and after the fitness part we always had 1/2 hour match to look forward to, training alone it is harder to find the motivation. I am in the early stages of training right now and look forward to it but I understand this initial enthusiasm might wane. I have spent hours on here reading through the different logs (nearly finished) and I agree with your main point - variety is the key to ward off boredom and apathy.

Bog Cleaner

12-02-2010, 09:10 AM

At age 23 we had a para train us for a few weeks in pre-season. He gave us a fitness test and then repeated it 3 weeks later to see how we had improved. I remember my stats from back then:

1.5 mile run - 9.06 (I won this part of the test, at the time I was doing some running with a mate of mine who used to run for Wales, he was a 800m runner who had a PB of 1.55 at age eighteen).

Press - ups in 2 min - 85

Sit - ups in 2 min - 55

I will do this again soon just to see where I am at, I predict I will be quite a way down on those scores particularly the running.

Bog Cleaner

12-02-2010, 09:14 AM

White Tiger

12-02-2010, 10:00 AM

A short term goal I have is to complete a 6 miler without stopping, I got up to 5 miles back in about July, but was stop - start for that final mile.

Only once I have completed this distance without stopping, I did a 10k about 3 1/2 years ago in about 51 min.

Stamina seems to be the problem there Bog Cleaner.

Why not just disregard your time - and allow yourself a slower finish time - by taking the first 3 miles at a very easy pace - and then picking it up in the final 3 miles - I think you would have alot better chance of seeing out the 6 miles without stopping.

Bog Cleaner

12-02-2010, 12:15 PM

Thur Dec 2nd

10 min warm up - footwork, shadow

3 x 3 skipping
6 x 3 shadow
3 x 3 heavy bag

3 x 20 incline sit-ups
3 x 4 chin-ups
3 x 4 pull-ups

Bog Cleaner

12-02-2010, 12:17 PM

Stamina seems to be the problem there Bog Cleaner.

Why not just disregard your time - and allow yourself a slower finish time - by taking the first 3 miles at a very easy pace - and then picking it up in the final 3 miles - I think you would have alot better chance of seeing out the 6 miles without stopping.

Tried that yesterday and got to 4.5 mile, so heading in the right direction.

sam1222

12-04-2010, 05:01 PM

Read what you said about your goals etc and your approaching it the right way mate, good luck.

For your endurance/stamina and leg strength i'd suggest tabata squats and burpees back to back, twice, then do hill sprints or a steps circuit. this will be a killer at first and will take some building up but you get reasonably quick results from it and will find yourself cutting back on it and running more after a few weeks. i use them when i'm wanting to improve my CV for running.

For pull ups / chin ups, go with pyramid sets, 1 - 10 and back down (or 5's for chins/pull ups until you get a little better) and throw in press ups and sit ups or dips/hanging leg raises etc. if you add press ups and dips do them in 2's and sit ups/leg raises do in 3's ( 2,4,6 / 3, 6, 9 etc) this is something i always keep as part of my training no matter what i'm doing as it keeps me strong. build it up so you can go up to 30 and back down and you'll notice a big difference in your strength. switch the exercises around each week but don't change pull ups and press ups. just alternate chins with pull ups.

Hill walking with a heavy bergen is also good for building stamina, strength and endurance. if you cant get up onto the hills just find a load of steps and walk up and down them.

Bog Cleaner

12-05-2010, 01:19 PM

Sun 5th Dec

5 min warm up

3 x 3 skipping

5 x 3 shadow

4 x 20 press-ups
2 x 20 incline sit-ups
2 x 20 sit-ups

White Tiger

12-05-2010, 01:31 PM

Sun 5th Dec

5 min warm up

3 x 3 skipping

5 x 3 shadow

4 x 20 press-ups
2 x 20 incline sit-ups
2 x 20 sit-ups

Why not just put the skipping into one drill - 9 minutes straight or round it off to 10 mins - build your stamnia up more - and its more economical in terms of time. :think

Bog Cleaner

12-05-2010, 05:40 PM

Why not just put the skipping into one drill - 9 minutes straight or round it off to 10 mins - build your stamnia up more - and its more economical in terms of time. :think

One step at a time, it's hard on the calves.

Bog Cleaner

12-07-2010, 01:03 PM

Tue 7th Dec

Frustrating that I can't get out running in this weather, too dangerous.

30 min on exercise bike

Took on board Sam's advice and did some pyramid sets.

Chins - 1,2,3,4,4,3,3,2,1 (Tried 1,2,3,4,5,4,3,2,1 didn't quite manage it)

Pull-ups - 1,2,3,4,4,4,3,2,1

4 x 20 sit ups

Bog Cleaner

12-07-2010, 01:05 PM

For pull ups / chin ups, go with pyramid sets, 1 - 10 and back down (or 5's for chins/pull ups until you get a little better)

:goodThanks for the tip Sam, I used pyramid sets for my latest workout. How much rest do you have between reps?

sam1222

12-07-2010, 04:25 PM

No probs mate, glad to see you tried it :good
stick with it cos it works and the results are fairly quick. alternate pull ups with chins to begin with, and mix in lower body stuff with upper body, chins/sit ups/ leg raises/press ups/ squats/dips etc and keeps the rest periods short for the first few sets then take what you need after that but try limit the whole workout to around 30 mins.

I know what you mean about the running too, murder at the moment. i was out on the hills yesterday bergen training, and today went out for a 3 mile run and fell more today! :D fucking ice!

sam1222

12-07-2010, 04:28 PM

One more thing about rest, when i say short i mean straight from one exercise to the next, at least for as long as you can, then rest when you need to.

Bog Cleaner

12-10-2010, 10:04 AM

Fri Dec 10th

3 mile run - 23.18

7 x 3 shadow

Press - ups - 2,4,6,8,10,12,14,12,10,8,6,4,2 - 98 reps

sam1222

12-11-2010, 07:50 PM

Fri Dec 10th

3 mile run - 23.18

7 x 3 shadow

Press - ups - 2,4,6,8,10,12,14,12,10,8,6,4,2 - 98 reps

Run times are coming down, what you aiming for? i run 3 miles in about 19 mins at the mo, which is the slowest ive run it in about a year, usually i do it in around 17 an a half to 18 mins, but ive cut back on cardio at the min to try bulk up a bit more.

The press ups are coming on too, i see the pyramids are working for ya. what you could have done tho is 3 x 3 skipping to warm up, then thrown in another exercise or 2 with the press ups (dips, crunches or chins etc) then 3 x 3 skipping to finish.

Stay motivated mate your doing good.

Bog Cleaner

12-12-2010, 12:08 PM

Sun 12th Dec

Chin-ups - 1,2,3,4,5,4,3,2,1 - 25 reps
Press-ups - 2,4,...,14,...4,2 - 98 reps
Sit-ups - 3,6,....18,....6,3 - 108 reps

Definitely getting stronger I did this workout with only a few breaks.

Bog Cleaner

12-12-2010, 12:13 PM

Run times are coming down, what you aiming for?
The press ups are coming on too, i see the pyramids are working for ya. what you could have done tho is 3 x 3 skipping to warm up, then thrown in another exercise or 2 with the press ups (dips, crunches or chins etc) then 3 x 3 skipping to finish.

I haven't really set any specific goals for running, I used to be a decent runner over shorter distances when I was younger I remember doing 1.5 mile in 8 1/2 min when I was about 19, I'll just see how it goes.

I was going do sit-ups with my press-ups the other day but it was too painful, I bruised my back when I was shadow boxing I twisted my ankle and crashed into the sharp angle of the wall:patsch:lol:

sam1222

12-12-2010, 09:07 PM

I haven't really set any specific goals for running, I used to be a decent runner over shorter distances when I was younger I remember doing 1.5 mile in 8 1/2 min when I was about 19, I'll just see how it goes.

I was going do sit-ups with my press-ups the other day but it was too painful, I bruised my back when I was shadow boxing I twisted my ankle and crashed into the sharp angle of the wall:patsch:lol:

:lol: One of those days? ithe other day i picked up a DB to change the weight and dropped 15kg on my foot, having forgotten i'd already took the clip off :D

Your circuits are coming on nicely, told you the results were fast :yep

So running just for cardio then? I miss running to be honest but with trying to get bigger ive pretty much cut it out completely except for occaisional 3 milers, and pretty much just doing my circuits and walking everywhere (something my dog's not complaining about) and doing my 25 miler up on the hills once a week for cardio work and that's it... oh and a bit of rope climbing (mostly for core work/conditioning) and a bit of boxing here and there.

But yeah, well done with the circuits. it'll be interesting to see how long it takes before your doing 100 + chins per day and 2-300 press ups, sit ups etc as you seem pretty focused. i'd say 4-6 weeks.

Bog Cleaner

12-14-2010, 09:12 AM

But yeah, well done with the circuits. it'll be interesting to see how long it takes before your doing 100 + chins per day and 2-300 press ups, sit ups etc as you seem pretty focused. i'd say 4-6 weeks.

Aren't you supposed to have rest days in between this type of training? To allow the muscles to recover?

sam1222

12-14-2010, 07:43 PM

Aren't you supposed to have rest days in between this type of training? To allow the muscles to recover?

Take them as and when you need them to begin with but once you get stronger you'll find you can do press ups/sit ups every day and either alternate chins/pull ups every day or do them every other day. But for me this is a result of doing press ups/chins/pull ups for years so i'm more than used to it. some days (not weights days) i can bang out 6 or 700 press ups/sit ups/burpees etc in around an hour (i never go above 150 chins or pull ups a day tho) and feel fine the next day, a bit sore but nothing major and i soon loosen up once ive stretched off. Yet a friend of mine and my brother tried one of my bodyweight workouts and were fucked for nearly a week after. It takes time to get used to it but the results are worth it.

Bog Cleaner

12-15-2010, 06:25 AM

Tue 14th Dec

7 mile cycle

Bog Cleaner

12-15-2010, 10:07 AM

Stamina seems to be the problem there Bog Cleaner.

Why not just disregard your time - and allow yourself a slower finish time - by taking the first 3 miles at a very easy pace - and then picking it up in the final 3 miles - I think you would have alot better chance of seeing out the 6 miles without stopping.

Took this advice and completed the distance, I was breathing easy at the end but my legs were really feeling it.

Wed 15th Dec

6 mile run
5 X 3 shadow
Pyramid set press-ups - 128 reps
Pyramid set sit-ups - 108 reps

Bog Cleaner

12-15-2010, 10:10 AM

Take them as and when you need them to begin with but once you get stronger you'll find you can do press ups/sit ups every day and either alternate chins/pull ups every day or do them every other day.

I think I'll aim at this stage to do a circuit 3 times a week, I'm definitely feeling the benefit already in my arms and I like the fact that I can get a lot done in a short period of time as sometimes I am really busy and struggle to find the time to train.

sam1222

12-15-2010, 03:00 PM

I think I'll aim at this stage to do a circuit 3 times a week, I'm definitely feeling the benefit already in my arms and I like the fact that I can get a lot done in a short period of time as sometimes I am really busy and struggle to find the time to train.

Yeah good idea mate, whatever works for you, and it certainly sounds like its working. And yeah that's precisely why ive always liked these kinds of circuits, short but intense.

Bog Cleaner

12-18-2010, 03:23 PM

Sat 18th Dec

10 min skipping

5 X 3 Shadow

Chin ups - 25 reps (pyramid set)
Pull ups - 25 reps (pyramid set)
Sit ups - 147 reps (pyramid set)

Bog Cleaner

12-19-2010, 03:38 PM

Sun 19th Dec

1 hr cycle - exercise bike

Bog Cleaner

12-23-2010, 05:03 AM

Tue 21st Dec

30 min exercise bike
5 X 3 shadow
147 sit ups
162 press ups

Bog Cleaner

12-23-2010, 11:18 AM

Maxed out on a few exercises today to see where I am at:

Press ups - 45
Pull ups - 10
Chin ups - 9
Sit ups - 50

My running pb's at the moment are:

3 mile - 23.18
4 mile - 33.54
5 mile - 42.20
6 mile - 48.38

I'll come back to these in 6-8 weeks and see if my fitness is improving, to motivate me I'll set a few goals:

Press ups - 60
Pull ups - 13
Chin ups - 13
Sit ups - 60

2 mile - 15.00
3 mile - 21.30
4 mile - 32.00
5 mile - 40..00
6 mile - 48.00

Bog Cleaner

12-24-2010, 01:16 PM

Fri 24th Dec

30 min exercise bike

4 x 3 shadow
3 x 3 heavy bag

BUMPY KNUCKLES

12-24-2010, 01:24 PM

do you box competitvly or have you ever just out curiosity mate ?

Bog Cleaner

12-28-2010, 03:02 PM

do you box competitvly or have you ever just out curiosity mate ?

No I've never boxed, I got interested in boxing around the time of Eubank and then Hamed, but I was more into football so never started boxing, I would give it a go if I had my time again.

Bog Cleaner

12-28-2010, 03:02 PM

Tue 28th Dec

3 mile run

Bog Cleaner

12-29-2010, 07:12 PM

Wed 29th Dec

200 press ups - pyramid set
200 sit ups - pyramid set

Bog Cleaner

12-31-2010, 03:37 PM

Fri 31st Dec

6 mile cycle

25 pull ups
25 chin ups

Bog Cleaner

01-01-2011, 03:40 PM

Sat 1st Jan

200 sit-ups

Bog Cleaner

01-03-2011, 05:06 PM

Mon 3rd Jan

200 press ups

Bog Cleaner

01-04-2011, 05:52 PM

Tue 4th Jan

3 mile run

Bog Cleaner

01-05-2011, 08:08 PM

Wed 5th Jan

16.5 mile cycle

Circuit training - Pyramid sets

Press ups - 100 reps
Sit ups - 100 reps
Squats - 100 reps
Dips - 50 reps

Bog Cleaner

01-06-2011, 07:56 PM

Thur 6th Jan

16.5 mile cycle

Bog Cleaner

01-07-2011, 08:22 PM

sam1222

01-10-2011, 09:17 PM

Fri 7th Jan

Circuit training - pyramid sets

100 x press ups
100 x dips
100 x squats
100 x sit ups

Cut back a bit on the reps now I am doing more exercises, I found this easy so will start upping it next time.

See what i mean when i said the results were fast? The way your progressing mate you'll be banging them out in 3-400's before you know it :good

Bog Cleaner

01-11-2011, 10:41 PM

See what i mean when i said the results were fast? The way your progressing mate you'll be banging them out in 3-400's before you know it :good

I hope I can get to that kind of level, if I do I might start thinking about mixing it up with more difficult exercises close grip press ups etc rather than just keeping adding more and more reps.

I upped it a bit today and the stats speak for themselves my fitness is definitely improving, for example when I started I was doing 3 x 3 chins, i did 36 reps today using the pyramid, and now I've seen results I've got the motivation to kick on further.

Bog Cleaner

01-11-2011, 10:43 PM

Tue 11th Jan

16.5 mile cycle
3 x 3 shadow
3 x 3 heavy bag
200 sit ups
200 squats
165 dips
36 chins

Stopped running for now gone back to cycling to work now the ice has gone and the price of petrol gone through the roof.

Bog Cleaner

01-13-2011, 09:34 PM

Thur 13th Jan

Circuit training - pyramid sets

250 press ups
250 sit ups
250 squats

Bog Cleaner

01-14-2011, 10:01 PM

Fri 14th Jan

16.5 mile cycle

Bog Cleaner

01-17-2011, 06:22 PM

Mon 17th Jan

300 press ups

Bog Cleaner

01-19-2011, 06:20 PM

Wed 19th Jan

300 crunches
300 squats
50 chins

sam1222

01-19-2011, 09:40 PM

Go on lad! nice :good

sam1222

01-19-2011, 09:49 PM

Got a good 'un for ya. Get some rope (or a strong towel and knot it up) tie it to your chin up bar and sit on the floor under the bar with your legs straight out in front of you. Next pull yourself up hand over hand a few knots then stop and do as many chins as you can (try keep your legs straight or pull them in towards your chest and hold them there) before moving up a few more knots and repeating(climb/chins/climb/chins) until you can grab the bar. do as many chins as you can before dropping off the bar. Its a proper cunt this :yep

Bog Cleaner

01-21-2011, 07:10 PM

^^

That sounds a killer , I don't know if I'm on that level yet but I'll give it a crack in my next workout if I can get hold of some rope.

Fri 21st Jan

300 crunches
300 squats
300 press ups

sam1222

01-22-2011, 06:25 AM

It is mate yeah, but its good to mix in stuff like this here and there. Dont worry about doing shit as its designed to be a bastard anyway. It was one of the methods used to help the lads who wasnt strong enough to climb the 30ft ropes, after a few weeks of this they were flying up. Everything gets a battering, arms,chest, core, shoulders, grip etc. its a cunt but worth adding here and there just to shake up your training a little.

Looking good mate, i see your doing everything in 300's now. You still using the pyramids yeah?

Bog Cleaner

01-24-2011, 07:22 PM

Mon 24th Jan

16.5 mile cycle

Bog Cleaner

01-24-2011, 07:33 PM

Looking good mate, i see your doing everything in 300's now. You still using the pyramids yeah?

Yeah I'm using the pyramids, I've switched to doing everything in multiples of 3 as I worked out if you get to 30 (just 1 set at 30) and back down it is 300. I'm not planning on going any higher than this at the moment, I'd rather start making things harder than adding reps, I'll get some rope when I get paid this week. I will keep adding reps to the chins and pull ups hopefully up to 100.

I'm definitely getting stronger, I was watching the dating show "Take me out" on Saturday night and as his party piece this poser maxed out at 21 reps for 1 arm press ups, my missus started taunting me that he was way stronger than me I've never done them before but I dropped down and banged out 22 - that shut the bitch up:lol:

sam1222

01-26-2011, 04:22 PM

I bet it did yeah, nice 1 mate :lol: Nice when you see definate results aint it.

As for the pyramids, thats the trick to it (as with any training) finding what works for you, and it sounds like you've definately done that. Keep it up mate :good

Bog Cleaner

01-31-2011, 04:39 AM

Couldn't get going last week had no motivation so decided to have a break. The only thing I did was max out on pull ups, I did 12 reps. I'll try to get back into it this week.

Bog Cleaner

02-01-2011, 04:34 AM

Mon 31st Jan

16.5 mile cycle

Bog Cleaner

02-02-2011, 06:15 PM

Wed 2nd Feb

4 rounds heavy bag
4 rounds shadow
200 press ups
200 crunches

Cut back a bit on the bodyweight reps as I felt really flat last week after getting up to 300. I just couldn't get going but now I feel rested and ready to kick on.

Bog Cleaner

02-03-2011, 07:29 PM

Thur 3rd Feb

16.5 mile cycle

Bog Cleaner

02-10-2011, 03:58 PM

Mon 7th Feb

3 mile run

Thur 10th

Tried some weighted chins and pull ups. Had 10lb in a backpack.

Chins 1,2,3,4,3,2,1 + maxed out 4 = 20 reps
Pull ups " "

Bog Cleaner

02-10-2011, 04:04 PM

Haven't managed to get hold of any rope yet for my chin up bar, might try Ebay.

I'm lacking in motivation lately, so for the next week or two I am going to keep running and cycling but not do any boxing or circuits. I'm going to use some of the advice I have had on here, take a look through the training forum and maybe get a few books out from the library and make a few varied routines before I start up again.

Bog Cleaner

02-12-2011, 02:48 PM

Fri 11th Feb

3 mile run

sam1222

02-12-2011, 04:42 PM

Why drop the circuits mate if your still gonna run/cycle? Your making great progress with them at the moment that should be motivation enough, you just have to push through the flat, un-motivated days and keep going. I know what you mean though, some days its an absolute cunt having to drag myself out of bed to go run and do my circuits, especially when it would mean an extra hour in bed before work, but i always feel better after. Try swith it up a bit, try some Tabata workouts or steps circuits, or maybe weight training?

Spartan runs could be good for you too, as you combine running with press ups, sit ups burpees, squats or whatever you chose to do. I'd keep going with the circuits though or you'll lose the progress you've made and end up feeling pissed off with it and lose more motivation.

Give us a shout if you need any advice etc :good

Bog Cleaner

02-20-2011, 02:10 PM

Sun 20th Feb

Pull ups - 16
Chins - 16
Dips - 100
Press ups - 100
Crunches - 100
Squats - 100

Bog Cleaner

02-20-2011, 02:18 PM

Why drop the circuits mate if your still gonna run/cycle?

Spartan runs could be good for you too, as you combine running with press ups, sit ups burpees, squats or whatever you chose to do. I'd keep going with the circuits though or you'll lose the progress you've made and end up feeling pissed off with it and lose more motivation.

Give us a shout if you need any advice etc :good

Thanks mate I'll definitely give those spartan runs a go - kill 2 birds with one stone.

Because I can do the circuits in 1/2 an hour I kept putting them off until the end of the day, I don't get back from work until nearly 11, so I started making excuses for myself, like I'd tell myself I'd have some food first and then an hour later I was even more tired and didn't want to get a sweat on and need a shower that time of night. So I'm going to do them before I work.

Another mistake I think I made was sticking to just 2 or 3 exercises, I'm going to incorporate more of the exercises you told me about, so that I am doing 6-8 different exercises per circuit.

Bog Cleaner

02-21-2011, 06:48 PM

Mon 21st Feb

16.5 mile cycle

Primadonna Kool

02-21-2011, 06:54 PM

Whats you're diet like...????

Do you buy into all this Protien Shake Hype.

Do you just eat whats around, you're house old school..?

Bog Cleaner

02-22-2011, 07:44 AM

Whats you're diet like...????

Do you buy into all this Protien Shake Hype.

Do you just eat whats around, you're house old school..?

I don't know anything about protein shakes etc. I eat quite well these days, don't consume much sugar and very rarely drink alcohol.

Bog Cleaner

02-22-2011, 09:49 AM

Tue 22nd Feb

Press ups - 100
Pull ups - 25
Chins - 25
Dips - 100
Crunches - 150
Squats -100
Burpees - 50

Never done burpees before, surprised at how tiring they are.

White Tiger

02-22-2011, 12:22 PM

I don't know anything about protein shakes etc. I eat quite well these days, don't consume much sugar and very rarely drink alcohol.

You want to buy yourself a tub of creten pills.

Take a couple in the morning and night.

That combined with your training - you will really see a impact on your body - and they build your strength allowing you to train harder and help in the recovery process after a work out.