Jazzy T Comeback Diary

[brown bomber]

Here goes- TBC

[Bajingo]

Here goes- TBC

You're making a comeback? Good luck to you.

[brown bomber]

Thanks bud already been training 8 weeks or so lost a good stone and a bit. Will document all on here. Thanks too. :-)

[brown bomber]

Saturday 3 rounds of sparring with the legendary heavyweight big Rog

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Followed by Tabata punches 8 x 20 - 10 sec rest

no rest

Tabata Squats/Rolls 8 x 20sec - 10 sec rest

Tabata Boxing 8 x 20 secs - 10 sec rest

Tabata Press Ups 8 x 20 - 10 sec rest

Sparring thoughts

More jabs needed, more movement to the right. Bit more variety.

Good points- better head movement, feel very fit. Could pick pace up 20 %.

[brown bomber]

Monday 25th October

50 Turkish Get Up 7/8kgs
60 Saxon Side Bends
150 Sit ups - various
Plank

10 x 100m Sprints
5 x 50 m sprints with movement drills

Shadow
Shadow Head Movement
Bag Body shots
Bag head movement
Bag Body work
Bag foot work
Bag Slipping
Bag short punching head movement
Bag straight shots

Total Calories for the Day- 1922cals

[brown bomber]

Tuesday 26th October

Weight- 10st 9.2lbs

BF%- 15.5% approx

Spent day at Team GB in sheffield cornering and advising Kenny Anderson over 6 x 3 minute rounds Vs Carl Froch. Great to watch and learned an extra couple of lessons. Also met and chatted with Richie Woodhall and Rob McCracken. Watched some quality sparring by the GB internationals against each other.

Managed three good rounds on the bag and an abdominal circuit at the conclusion but not a heavy day.

[Bog Cleaner]

What weight you trying to get to?

[Scott-Robson]

Good luck, mate.
I look forward to reading your training log and seeing how things go

[brown bomber]

Cheers dudes- want to get to 10st 7lbs then I'm going to reasses what is my best strength/ weight ratio.

Good day today..... Updated my previous post.

[brown bomber]

Wednesday 27th October 2010

3 mile run steady pace

15 Two Handed Dumbell Snatches 45kgs
15 Dumbell Push Press 54kgs
50 One arm press ups
50 Med ball throws
50 weighted lunges 40kgs
50 plyometric lunges
45 two handed dumbell swings 32kgs

15 resisted movement drill right
15 resisted movement drill left

10 resisted sprints
5 resisted sprints/ backward jumps
5 resisted forward jumps

3 fast paced rounds working on boxing combo's at high speed

Calories- 2,105

[Primadonna Kool]

Do you train in Manchester or Blackpool Jeff...??

[brown bomber]

Blackpool bud- occasionally other places too, like to get round a bit. Why you ask mate?

[brown bomber]

Thursday 28th October

3 Mile Steady Run
Including ten mini circuits
Hills and Small Sprints

Total Circuit

100 Burpee's
100 press Ups
100 Squats

Two rounds Shadow Warm Up
One round Shadow Movement

3 Rounds Bag Fast Combo's- Endurance Rounds

1 Round Bag Slipping and Foot work
1 Round Jab Only
1 Round Pads Speed work
1 Round Body Shots only
1 Round Burpee Bag (55 Burpee's/ 55 Punches) + Power Shots

20 Pull Ups
50 Sit ups
Strech

Home
Dinner
Wank
Bed

Total Calories: 1913cals

[TommyV]

Good luck Jeff. How comes you don't spar with headgear on?

[brown bomber]

Good luck Jeff. How comes you don't spar with headgear on? Do sometimes bud- depends how heavy it is and what the risk is, did six threes the other night with unbeaten pro Chris Betteridge and whacked the head guard on for that. Me and Rogerson have boxed together for about 15 years so we both know what each other are about- love sparring him though he's a tough old get!!! :good

What did you think of it? Any constructive critism?

[brown bomber]

Howards way

sparring moving in straight lines....

bending from the waist to much...

over-reaching need to measure with jab...

step in with front foot- poor stability, need to bring back foot in with front...

fishing net

[RDJ]

Liked the sparring mate, nice and controlled. So you're actually coming back then?

[brown bomber]

Liked the sparring mate, nice and controlled. So you're actually coming back then?Central Area Champ next year

[RDJ]

That's awesome man. I always thought you were far too young for retirement, being a gym rat and all.

[brown bomber]

Yep just needed to get that drive back and I got it! Thanks bud

[RDJ]

Liked your body attack in the sparring video btw. Effective.

[brown bomber]

Monday 1st November 2010

3 days off for Birthday

Weight - 10st 12lbs

BF% est- 17.5%

Hard day ahead- 29 and time to shine!

2.6 mile cross country run approx 19.40

20 mins fast and furious circuit

160 pull ups
160 dumbell swings
160 plyometric press ups
160 tuck jumps

(approx 16 circuit repititions of 10)

2 rounds shadow (working under rope rolls)
Movement drill
3 good rounds on the pads head movement
4 rounds flat out on bag
1 round jab only
1 round movement/ combo's
1 round coming out and moving in not in a straight line
circuit

calories 1903

[brown bomber]

Tuesday 2nd november

Back off day!!!

10st 11.4lbs

Woke up a bit sore all over

1 round warm up
2 rounds skipping intervals
2 rounds pads coming in at angles/ moving out at angles
1 round head body combo's
2 rounds pads working on screw shot and also body punching and combo's
1 round jabs only
1.5 rounds movement and rolls
1 round shadow

calories 1947

[brown bomber]

Wednesday 3rd November 2010

20 x 50m sprints
1 mile fast run
25 ab wheel roll outs
75 v ups
75 supermans
150 side bends
150 crunches

4 rounds flat out on bag

Calories 1806

[Primadonna Kool]

1 Mile sprint..? really ha ha.

What are your thoughts on the up and coming Audley Harrison vs David Haye fight Jeff...?

Are you looking forward to this fight...?

What do some of the people in boxing think about this fight, who are around you...?

I spoke to one of Harrison's former teammates and he said Harrison is going to beat down David Haye.

I like both guys, David Haye is a Winner. I love his mentality, but their is something that resonates very deep within me, when people talk about Audley Harrison.

When the fight was made, i knew......that Audley Harrison would win.

Its just basic psychology

[brown bomber]

1 Mile sprint..? really ha ha.

What are your thoughts on the up and coming Audley Harrison vs David Haye fight Jeff...?

Are you looking forward to this fight...?

What do some of the people in boxing think about this fight, who are around you...?

I spoke to one of Harrison's former teammates and he said Harrison is going to beat down David Haye.

I like both guys, David Haye is a Winner. I love his mentality, but their is something that resonates very deep within me, when people talk about Audley Harrison.

When the fight was made, i knew......that Audley Harrison would win.

Its just basic psychologyYep did it in 165 seconds. :D

Not sure bud- will be a good call if you get it right, you have said this from the beginning. Haye is the safer bet based purely on Audleys negativity in big fights- I don't think that any physical training can repair a mental problem. Haye maybe points... maybe stoppage. But not because he is by far the superior fighter- just because he is superior mentally. :good

Hows your training going?

[Primadonna Kool]

Yep did it in 165 seconds. :D

Not sure bud- will be a good call if you get it right, you have said this from the beginning. Haye is the safer bet based purely on Audleys negativity in big fights- I don't think that any physical training can repair a mental problem. Haye maybe points... maybe stoppage. But not because he is by far the superior fighter- just because he is superior mentally. :good

Hows your training going?


This fight is about mentality, you are correct. And this is one of the reason's why i think Audley Harrison will win, its just basic psychology. Audley Harrison has thrown himself in the ring, when he has not been 100% mentally fit, i think he was suffering from some sort of post traumatic mental anxiety after the first Michael Sprott lost.......in past he has just been lazy mentally, "Never afraid". I think winning the Prizefighter, with those mental demons was his greatest victory outside of the Olympics, and mentally i think he is stronger than ever.............stronger than David Haye aswell.

My training is just basic at the moment "Push up handles, Pull Ups, Weighted Lunges, until i recover atleast 90% from this adrenal fatigue. Wish i was on the Olympic Squad so that's all i could concentrate on..........

Some of us aspiring athletes have to work though, and scrap for food.

[brown bomber]

Are you actually fighting now theo?

[brown bomber]

Thursday 4th November 2010

Day off

[brown bomber]

Friday 5th November 2010

Got my fight date last night, mid february in Clitheroe, Lancashire. Its happening boyzzzzzz - I will redeem myself and become a Champion at least at domestic level, maybe more. Central Area champ, 2011.

Completed run 2.6 miles, cross country- hilly terrain.... 18:58 which is 7'17mins per mile avg...

Few easier days ahead as I have got a tattoo and my arm is basically fucked so until the skin becomes supple again i'm stuck running- and lower body work.

Perfect really, can work on improving my aerobic capacity

[kosaros]

Friday 5th November 2010

Got my fight date last night, mid february in Clitheroe, Lancashire. Its happening boyzzzzzz - I will redeem myself and become a Champion at least at domestic level, maybe more. Central Area champ, 2011.

Great news Jeff :good

[brown bomber]

Great news Jeff :good Thanks bud

[elcasoshaun]

It'll be very interesting to see how everything falls into place taking into consideration your new knowledge about training, nutrition etc.

I haven't been round professional fighters in the UK since 2002 but I reckon you'll have huge advantages over the majority of fighters because of what you've learned about conditioning work and nutrition.

Best of luck.

[brown bomber]

It'll be very interesting to see how everything falls into place taking into consideration your new knowledge about training, nutrition etc.

I haven't been round professional fighters in the UK since 2002 but I reckon you'll have huge advantages over the majority of fighters because of what you've learned about conditioning work and nutrition.

Best of luck.

Thanks a lot mate... Most are really poorly educated on stuff like that so its a big advantage. Thanks for the interest.

[brown bomber]

Saturday 6th October 2010

Backoff Strength day

52 Push Press (15kgs)
52 Pull Ups
100 One leg squats
100 One arm press ups
150 Tricep Dips
50 Glute Ham raise

3 x 1 min sprints change directions// 1 min rest

[Primadonna Kool]

Are you actually fighting now theo?

Yeh i will be back, i will be in touch.

Have faith in me.

[LancsTerrible]

Good luck man. Liked the sparring and the determination you're putting into this comeback. If you fight in Wigan Robin Park I'll make sure I'll get a ticket.

[brown bomber]

Good luck man. Liked the sparring and the determination you're putting into this comeback. If you fight in Wigan Robin Park I'll make sure I'll get a ticket. Thanks love the positivity pal- should def fight at wigan - thank you:good

[brown bomber]

Sunday 7th November 2010

GPP day

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6 x 3 min rounds of;

30 seconds burpee's
30 seconds shadow boxing

followed by

25 flags
125 knee hugs
125 Hyper extensions
150 Side bends
100 Crunches

Total calories- 1,746

[brown bomber]

Monday 8th November 2010

50 x Push Press/ Snatch 16kgs
50 x Dumbell Swing 16kgs
50 x Burpee

Farmers walk 40kgs 23 lengths. (approx 230m)

warm up
shadow
Bags jab round
Bags head/ body combo's
Bags body/head combo's
Bags combo's
Bags moxing in and out in lines
Bags Movement and footwork
Bags Power/Speed round
Bags 30 30 30 x 2
Stretch

[dfh85]

interesting to see ur under 2k every day and still working out hard, would like to see ur diet if possible??

[brown bomber]

interesting to see ur under 2k every day and still working out hard, would like to see ur diet if possible??

Diet wise I'm trying to get at least 150g protein but stay under 1950 cals.... its not too enjoyable to be honest mate. Mainly protein drinks.... th odd snack here and there and nice healthy dinner. Don't think i'm getting enough fruit. Using Diet Coke as a appetite suppresent which is working suprisingly well.

[brown bomber]

Pissed off, diet and training on hold till my tattoo mends. Should be good to go at some point this week then i'm building towards feb.

[brown bomber]

Monday 15th November 2010

First session back since tattoo
2 rounds shadow
12 x 1 min rounds intense on bag (20 sec rest)
Bag working on double jab
Bag working on combo's
Bag working on speed and straight shots
Pads- Focussing on power
Circuit warm down - ton up

[brown bomber]

Tuesday 16th Novemeber

2 rounds shadow
12 x 1 min rounds intense on bag (20 sec rest)
Bag working on double jab
Bag working on combo's
Bag working on speed and straight shots
Pads- Focussing on power
Circuit warm down - ton up

[brown bomber]

Wednesday 17th November
30 secs Burpee's
30 secs Jumping Jacks
30 secs Knee High Sprints (5 kgs dumbells)
30 secs Shadow

No rest x 5

Full core workout

[brown bomber]

Thursday 18th Novemebr 2010

5 Pull Ups
10 Slams
15 Burpee's
20 Jumping Jacks

x 10

2 rounds shadow
12 x 1 min rounds intense on bag (20 sec rest)
6 x 2 minute rounds sparring

[brown bomber]

Saturday 20th November

8 rounds conditioned tech sparring
5 x 400m sprints
6 x 50m sprints

......

40 Turkish get up
48 Twisting Dead lifts
60 v-ups

[Bog Cleaner]

Do you do any roadwork?

[White Tiger]

Looking good there Jeff - the new glamour boy of British Boxing.

Theres a awful lot of fitness work youve put yourself through - just since the beginning of this thread - and your still some time off from your fight.

Makes you appriciate how much hard work and how fit you have to be to be a pro boxing - hardening that body in the gym and roadwork.

Keep the video updates coming............

[brown bomber]

Looking good there Jeff - the new glamour boy of British Boxing.

Theres a awful lot of fitness work youve put yourself through - just since the beginning of this thread - and your still some time off from your fight.

Makes you appriciate how much hard work and how fit you have to be to be a pro boxing - hardening that body in the gym and roadwork.

Keep the video updates coming............Cheers mate - yes its hard but it will be worth it in the end I hope.

[brown bomber]

Do you do any roadwork?

Yes but mainly high intensity stuff.... Its not helping me too much to be honest thats why i've opted more for circuits and sprints.

[brown bomber]

Sunday 21st November

Strength Work


15 x Push Press @ 55kgs
15 x Snatch @ 55 Kgs

45 x dumpbell swings @ 16kgs

Full Core work out.....

Static Squat x 1 min into 10 tuck jumps = 4 sets

10 x 1 arm chest press (27.5kgs) into 10 incline plyo press ups= 4 sets

[brown bomber]

Monday 22nd Novemeber

GPP 2

30 secs burpee's
30 secs jumping jacks
30 secs SPlit jumps
30 secs burpee's
30 secs jumping jacks
30 secs squat thrusts

x 5 rounds (30 sec rest in between)

Boxing 2 rounds shadow
2 rounds bag
6 rounds sparring low pace
Felt ok- starting to come together a bit.

[brown bomber]

Tuesday 23rd November

Poor diet day- comfort eating after a shitty mark at UNI

followed by

2 rounds shadow
1 round bag
4 rounds sparring
ton up circuit


Felt a bit shit to be honest- working on head movement. Not getting enough done in the gym. Need to get my good head back on...,

Little blip but I know what I'm going to do.

Become a champion-

Back to hard work and discipline tomorrow because thats what I do, and i'll get eaxactly what I deserve.

[brown bomber]

Picture comparison

me at 140 around 2005

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Me at 151- today

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[Primadonna Kool]

Picture comparison

me at 140 around 2005

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Me at 151- today

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He's back..!

[brown bomber]

lol not bad for an old boy eh Kool?

[Primadonna Kool]

Yeh its good that, keep it up....

[brown bomber]

Wednesday 24th November

8 x 200m Sprints /// 45 sec rest in between
25 x 10 m cone drills (in sets of five)

25 Flags
60 Deadlift twists
75 Supermans
78 Dumbell Twists

More later

[Bog Cleaner]

25 x 10 m cone drills (in sets of five)


Shuttles?

[brown bomber]

Shuttles? Yep maximum speed

[HairyHighlander]

Didnt know you had a thread :good



AND THE NE[Only registered and activated users can see links]

:hey

[brown bomber]

Thursday 25th November 2010

10 mins
6 burpee's
4 Barbell Snatch 60lbs (repeat)

10 mins
5 Alternate Sledgehammer swings into heavy bag (repeat)

[Primadonna Kool]

Hows it going Jeff...?

What will you're preperation be like over the Christmas period...?

[brown bomber]

Going well pal still been doing lots of drill like the ones i've previously listed barely missed a day- December is disruptive though so will continue diary in jan. Diet problems getting me down

[Primadonna Kool]

To be honest, i can't be assed etheir.

Its all about 2011.....!!

[Boxinglad123]

That's some great training, especially for under 2000cal per day. Keep it up!

[brown bomber]

1/1/11

Just returning from Flu and still have a touch of bronchitus- did a light session yesterday and today did a 4.17km run over country in 20:16... not one of my best times but still good to get a run out-

Finished off with 2 shadows using a piece of equipment to correct my footwork-

six rounds on the bag....

Step up again tomorrow

[brown bomber]

2/1/11

20 x 50m Row

Core Circuit

[HairyHighlander]

Whats all in your core workout Jeff ?

I use this one when at home...

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x2

[brown bomber]

3/1/11

Full body strength circuit- easy
40 plyo press ups
40 plyo pull ups
40 leg press 70% 1RM
40 One Arm Press Ups Left
40 One Arm Press Ups Right
40 Leg Extensions 70% 1RM



1 mile row

[brown bomber]

Whats all in your core workout Jeff ?

I use this one when at home...

[Only registered and activated users can see links]

x2

Lots of different ones mate- follow a guy called Ross Enamait and his program suggestions mainly based around multi directional core movements, :good

[HairyHighlander]

Lots of different ones mate- follow a guy called Ross Enamait and his program suggestions mainly based around multi directional core movements, :good

Ayes been ages since i checked his site etc, gonna have a looky :good

[brown bomber]

4/1/11

10 mins warm up- good run on cross trainer built up to 15kmh

10 mins shadow and tag game with pro CB- practised some counters

6 x 3 mins rounds on the bags- concentrated on workrate and infighting

10 mins on stepper level 15 (of 20) to finish

[brown bomber]

5/1/11

6 x 3 mins (30 seconds burpee's/ 30 seconds shadow)
30 sec rest in between...

Core workout
15 x Flag
75 x knee hugs
45 x Supermans
45 x Side curl left
45 x Side curl right
90 x Chinnies

2 min plank to finish

Booooooommm

[brown bomber]

6/1/11

Cross Country run hills...

4.24kms
20mins 05secs

( faster then last time but still feeling effects of flu I guess need to get around 18 )

2 x warm up rounds
1 x shadow focus on jab
1 x shadow focus on head movement
1 x 150 punch round on bag
1 x power round on bag
1 x workrate round on bag
1 x head body combo's on bag
1 x body head combo's on bag
1 x post punch head movement on bag
1 x head movement only on bag
10 mins tech on pads- dbl jabs and counters

Feel amazing.

[brown bomber]

7/1/11

10 min run @13.5-15kmh
6 x 3 min bar bag
Upper body circuit light weights high reps 7 stations 30 seconds each x 3
10 min x trainer high effort

[brown bomber]

9/1/11

Magic 50

50 32kgs Dumbell Snatches
50 32kgs Dumbell Swings
50 Burpees

2 min maximal row

[brown bomber]

10/1/11

4 x 800m runs
@ 15.5kmh
@ 16kmh
@16.5kmh
@17kmh (couldn't quite complete full 800m- will target next time)

4 x 50m Rows

25 x flag
60 x side bends
75 x supermans
80 x medball side throws


Boxing Skill day
2 rounds warm up
1 round bag jabs
1 round bag 4-5 punch combo's
1 round long range boxing
1 round pads heavy shots
1 round bag head movement
1 round bag power shots
1 round bag counters
1 round bag speed salvo's
1 round switching
1 round bag creative finishing
10 mins pads skill work

[brown bomber]

11/1/11

Cross Country Run
4.29kms
19mins 48secs (beat previous time)
PB 1 mile time

10st 10lbs after breakfast

10 mins on cross trainer moderate intensity
2 rounds shadow
6 x 3 min rounds bar bag
Tricep circuit 2 x 8 exercises
Deltoid circuit 2 x 8 exercises 30 secs each to fail
5 mins Ab circuit

[brown bomber]

12/1/11

4 sets of 3 push press- 27.5kgs per arm, then 30 kgs per arm last set
4 sets of 3 one arm snatch per arm- 30 kgs per arm
210lb leg press 4 x 5
60lb Hamstring Curl 4 x 5 (hurts my knees)
Plyometric pull ups x 20
Plyometric press ups x 60

50 Burpee challenge = 2m:12secs
5 min run to finish


Later on....

2 rounds footwork ladder drills
Then a circuit comprising of
40 x plyo pull ups
40 x plyo press ups
40 x TRX Row
160 fast punches
40- plyo squats

[elcasoshaun]

Good training. I always do my Burpees challenges fresh, so I think your time is excellent, bearing in mind it came after your other work.

Have you seen this fella? Not bad conditioning, eh?

[Only registered and activated users can see links]

[brown bomber]

I thought my time was shit- apparently not according to this and another forum I go on... I can do way better then that

[elcasoshaun]

bb, I reckon that was an alright time if you did it after that session you posted above. I haven't done this challenge for ages but I used to do it on my patio without an overhead clap cos there's a low roof out there and also with the press-up part on my knuckles (I wore old gloves for cushioning cos I'm a soft cunt) as I had a chronic wrist injury that prevented me from being able to do a regular press-up. My aim was always sub 2 mins. Now that I'm a fair bit lighter I'm gonna aim for 1'50. Maybe x2 a week I'll try it and post my time up on my log.

[brown bomber]

yeah lets have a little comp- be honest... :-)

[brown bomber]

Little video i've put together of some of the training i've done since October through to jan... Just for a bit of a crack don't tell me off for shit pull ups or burpees :lol:

[Only registered and activated users can see links]

[elcasoshaun]

Good vid. 2 days ago my wife bought a mobile phone (haven't had 1 for years, trying to knock consumerism on the head but it's impossible)and she reckons there's a vid camera on it. Will try to get something recorded. We don't know fuck all about it but it can't be too hard.

What do you reckon to them TRX things(or whatever you call them?). I use gymnastic rings but a lot of folk like them TRXs.

Oh aye, I'll be honest re the burpees and I'll try to keep the form as good as possible. Can't move today after weighted press-ups(30 kg of sand in my backpack yesterday) so will give em a blast at the weekend.

[brown bomber]

Good vid. 2 days ago my wife bought a mobile phone (haven't had 1 for years, trying to knock consumerism on the head but it's impossible)and she reckons there's a vid camera on it. Will try to get something recorded. We don't know fuck all about it but it can't be too hard.

What do you reckon to them TRX things(or whatever you call them?). I use gymnastic rings but a lot of folk like them TRXs.

Oh aye, I'll be honest re the burpees and I'll try to keep the form as good as possible. Can't move today after weighted press-ups(30 kg of sand in my backpack yesterday) so will give em a blast at the weekend. Trx are great, that one exercise is v basic but there's loads of others- some really hard- there very versatile and easy to trasport. Don't get me wrong its two bits of rope but they are good. Instability is a good thing. :good

[brown bomber]

13/1/11

5 rounds of;

30 seconds burpees
30 seconds jumping jacks
30 seconds knee high sprints with 4kg shoulder press
30 seconds shadow boxing

no rest 10 mins continuous

Then did core circuit of
25 standing wheel roll outs (first time I've done them standing :-))
75 v-ups
100 Russian twists with 9kg med ball
60 back extentions
150 high speed chinnies

2 rounds warm up
2 rounds skipping 1 movement/ 1 cv
1 round bag jabs
1 round bad special combos
1 round bag special combos
1 round flurries
1 round head movement
1 round body shots
1 round head body
10 mins ppads tech work

[elcasoshaun]

Hey, you'll probably think I'm a lying cunt but I'm not, honest! Just gone sub 1'50 (by all of 1 second, funnily enough). I didn't clap overhead but everything else was ok I reckon. As I've said on my log, I dropped onto my knuckles cos of my wrist injury and I think my jump is acceptable. I've been Ross-inspired since 2007 (hence my decent time at this malarkey) and feel better at 38 years old than I did at 25 or 30. If I could go back in time I wouldn't have chucked my best years away on 10k's or half-marathons, that's for fucking sure.

[brown bomber]

Hey, you'll probably think I'm a lying cunt but I'm not, honest! Just gone sub 1'50 (by all of 1 second, funnily enough). I didn't clap overhead but everything else was ok I reckon. As I've said on my log, I dropped onto my knuckles cos of my wrist injury and I think my jump is acceptable. I've been Ross-inspired since 2007 (hence my decent time at this malarkey) and feel better at 38 years old than I did at 25 or 30. If I could go back in time I wouldn't have chucked my best years away on 10k's or half-marathons, that's for fucking sure. I'll get back to you next week... Well done mate- that sounds a great time. :good

[brown bomber]

14/1/11

5 mins cross trainer
5 mins run

3 x 3 mins spar with Tommy Coyle 7-0 frank maloney fighter

10 mins run

Felt good... more activity during rounds though and no laughing

[billy boy balbo]

where do you train about bb?

[brown bomber]

where do you train about bb?

Clitheroe and Blackpool mate, with Alan Lavene, Tony Moran and Kevin Maree- do all the non-boxing conditioning myself:good

[brown bomber]

16/1/11

Work capacity 101
50 x Pull Ups
100 x med ball slams
150 x burpees
200 x jumping jacks

Minimal rest every second minute

2 minute row - 588m

[brown bomber]

17/1./11

6 x 400m Runs
2@ 18kmh
1@ 18.5kmh
1@ 19kmh
1@ 19.5kmh
1@ 20kmh

5 x 50m rows maximum explosiveness

30 x Russian Get ups 6kgs
30 x Deadlift twists 20kgs
45 x V-ups

2 mins Plank

2 rounds warm up
1 round jab
1 round body head
1 round head body
1 round power
1 round head movement
1 round evasive boxing
2 rounds southpaw
1 round pads - just basics
10 mins pads- tech work

[brown bomber]

18/1/11

Cross Country Run
4.16km
18:40 (1min 8 secs faster then last week- and I had to take a detour that added 20 secs or so)

Getting fitter!!!

10 mins cross train
2 rounds shadow
1 round bag
1 round Shoulder bag
1 round bag
1 round Burpees
1 round bag
1 round burpees
1 round bag
1 round Shoulder bag
1 round bag
1 round bag lift - burpee
1 round bag
1 round bag hold and punching
1 round bag
1 round 15 secs non stop punching
3 mins abs conditioning
10 min jog to finish

[brown bomber]

19/1/11

15 x 20kgs Split Jerk (40kg total)- dropped weight to make more explosive
15 x 30kgs Push Press (60kgs total)
40 x 27.5kgs 1 arm bench press
40 x Plyometric Press Up
4 x 40 secs static maximum tension squat
40 Tuck jumps
45- 16kgs dumbell swings (32kgs total)

Article going in the papers this weekend requesting sponsors - need to raise £550 and its all systems go!!!!!!!!!!!!1111

Just done 50 Burpee's in 1:50 exactly

[brown bomber]

20/1/11

5 x 3 min rounds (30 sec rest in between rounds)
30 sec burpees
30 sec jumping jacks
30 sec split jumps
30 sec burpees
30 sec jumping jacks
30 secs mountain climbers

15 ab wheel roll outs
60 russian twists
30 slow crunches
36 hyper extensions
90 chinnies

Followed by;

2 rounds warm up
Tabata power shots
Tabata workrate drill
6 x 3 min rounds 15 second rest
1 x plyo squats/ plyo press ups 30 secs each for 6 sets
100 burpees 6:10 (was fucked!!)
20 slow sit ups
40 Russian Twists
24 hypers
60 chinnies

[brown bomber]

21/1/11
4.15km cross country run
19mins:25secs- 39 secs longer then monday but i'll take it

5 minute cross trainer
5 mins runner

7 rounds sparring with unbeaten pro Chris Betteridge- felt really good and strong.

[brown bomber]

[Only registered and activated users can see links]

[brown bomber]

23/1/11

Today I did;

10 mins of 4 snatches with 32kgs, 6 burpee's
10 mins power shots
Tabata Sprints for approx 1 mile

[brown bomber]

24/1/11

8 x 200m sprints
1 @19kmh
1 @19.5kmh
1 @20kmh
1@20.5kmh
1@21kmh
1@21.5kmh
1@22kmh
1@<24kmh
5 x 50m Row max explosive

25 x Flag
60 x 30kg Dumbell Deadlift Twists
75 x Supermans
78 x Dumbell Twists 16 kgs

2 rounds footwork side steps/ feet switching/ stepping out and away/ quarter turns
1 round feet switch bag
1 round gazelle punch
1 round body shots/infighting
1 round jab and head movement
1 round l.uppercuts and hooks
1 round head movement
1 round fast combo's

100 burpee's in 3:40

10 mins tech work on pads

[billy boy balbo]

any chance of some regular sparring vids getting put up bb? think it would be good to see your progression

[brown bomber]

any chance of some regular sparring vids getting put up bb? think it would be good to see your progression

Thanks mate I would but- don't want to show too much :yep- thanks for the interest though

[billy boy balbo]

ha no worries mate.Hopefully you can record us your next fight though!

[brown bomber]

ha no worries mate.Hopefully you can record us your next fight though!Definately mate-

[brown bomber]

25/1/11

Cross country run
4.13km

17:59!!!!!!!!!!!!!!!!!!!

PB yet again chaps

followed by;

Training with Smithy, Chris Betterige and big Kenny Anderson

5 mins run
5 mins cross train
1 round step ups/ boxing/ step ups
1 round boxing/ steps/ boxing
1 round 4 stone approx bag hold/ power shots straights
1 round roll hooks/ bag hold
1 round roll uppercuts/ bag hold
1 round freestyle/ bag hold

95 unstable press ups (50/25/10/10)
30 sits
20 leg raises
20 side raises left
20 side raises right
20 raises centre

10 min fast run

Think we did more but can't remember i'm fucked ha ha

[elcasoshaun]

Great work recently. Did you really do that time for 100 burpees?! Or did you cheekily sneak it into your log to see if we're paying attention? lol. Amazing time, if true!

[brown bomber]

Yes mate 100% true

[China_hand_Joe]

Jeff just get some resister bands, they are Bernard Hopkins secret to success and will give you incredible speed of punch.

You are missing out if you don't.

[brown bomber]

26/1/11

30 one arm push press 27.5kgs
60 dumbbell shoulders 30kgs
60 weighted step ups
60 30kgs russian dead lifts
25 plyometric pull ups
50 tricep dips

1000metre row in 3:44.7
1 min crunches
1 min 3kg russian twists
1 min double bosu plank

one arm lat pull down 25kgs x 20
hammer curls on bosu 14kgs x 20
alternate seated shoulder press 12kgs x 20

Tabata spin bike routine

[billy boy balbo]

25/1/11

Cross country run
4.13km

17:59!!!!!!!!!!!!!!!!!!!

PB yet again chaps

followed by;

Training with Smithy, Chris Betterige and big Kenny Anderson

5 mins run
5 mins cross train
1 round step ups/ boxing/ step ups
1 round boxing/ steps/ boxing
1 round 4 stone approx bag hold/ power shots straights
1 round roll hooks/ bag hold
1 round roll uppercuts/ bag hold
1 round freestyle/ bag hold

95 unstable press ups (50/25/10/10)
30 sits
20 leg raises
20 side raises left
20 side raises right
20 raises centre

10 min fast run

Think we did more but can't remember i'm fucked ha ha
kennys trained at my gym a few times i think,to be honest with you cant really remember as he wasnt really as well known back then but definatly remember a kenny anderson:lol:

[brown bomber]

Class- he's a good lad- strong fucker and a good crack.

27/1/11

Day off as per Kevin Maree

[brown bomber]

28/1/11

Cross Country run - 18:12 with no pace maker quite happy. Would have gone that little faster had I known I was slightly behind.

6 x 3 min rounds of;

30 sec burpee's x 2
30 sec jumping jacks x 2
30 sec split jumps x 1
30 sec push ups/ squats x 1

30 sec rest in between rounds

core circuit

25 x flags
60 x 30 kgs side dips
60 x Hyper Extensions
100 x Russian Twists
120 x Chinnies

[billy boy balbo]

29/1/11

Cross Country run - 18:12 with no pace maker quite happy. Would have gone that little faster had I known I was slightly behind.
your so fast your in tomorrow bb...28th today:D

[brown bomber]

Fixed lol

[brown bomber]

29/1/11

2km weighted run
2 x warm up
1 x shadow
1 x speed shots high intnesity
1 x speed shots plus sets of press ups to break rytham
1 x power shots
1 x 10 shot salvos
1 x Burpee Round/ 10-1
1 x Tabata Power shots
1 x Skip
Core work out
10 x Flag
40 x Russian Twists
10 x slow candence crunches
30 x chinnies
2 rounds shadow
2 rounds on the pads

50 Burpee Challenge 1:44

1km weighted run

3 min rounds 45 sec rest in between rounds.

[HairyHighlander]

Can you fire up your food and intake times Jeff ?

Still on the Diet Coke as a treat ?




Appreciated :good

[brown bomber]

30/1/11

Tabata punching
Tabata squats
Tabata punching
Tabata burpees

1000m row

3 and a bit mile slow run

[brown bomber]

Can you fire up your food and intake times Jeff ?

Still on the Diet Coke as a treat ?




Appreciated :good

Nowt special spence 150g per day protein mostly from protein shakes

Pro mr for breakfast, tiny shitty lunch

Protein drink post workout x 2

Normal dinner- small desert but could be slightly better hate dieting

[billy boy balbo]

whats tabata punching jeff?

[noonan]

whats tabata punching jeff?
[Only registered and activated users can see links]

Brutal!!!

[billy boy balbo]

[Only registered and activated users can see links]

Brutal!!!
ahh right gotcha now,didnt know thats what it was called

[brown bomber]

I do it better and harder then that, ;-)

[brown bomber]

31/1/11

20:04 4.17km run

followed by

step ups 30 seconds
Squats 30 seconds
1 x 30 m sprint

Step ups 30 seconds
Squat thrusts 30 seconds
2 x 30m Sprint

Step up 30 seconds
Press Ups 30 Seconds
3 x 30m Sprints

Step ups 30 seconds
Tuck Jumps 30 seconds
4 x 30m Sprints

Steps Ups 30 seconds
Burpee's 30 seconds
5 x 30m Sprints

and back down..... same rountine backwards

8 x 3 mins rounds bar-bag// 45 sec rest
Huge upper body circuit

Frontal lifts
Shoulder press
Smith machine pull ups
Flys
Bicep Curl
Deltiod Twists
Tricep dips
Bicep Curls
Tricep Dips
Pull Ups
Press up on Med Ball
Tricep Extensions
Press Up on Stab ball

Each exercise 30 secs x 2

Ridiculous ab circuit involving slapping heads. Don';t ask.

[noonan]

Jeff , are you doing this around a day job?

[brown bomber]

Jeff , are you doing this around a day job?

Yes I'm a personal trainer, and im at uni part time

[brown bomber]

1/2/11

10 x 100m sprints
10 x 100m jogs
5 x 50m Sprints
5 x 50m jogs

20 Turkish Get Up
24 Saxon Bends
30 V-ups
30 Knee Hugs

Followed by skill session in gym

[Primadonna Kool]

Are you a free lance personal trainer man, or are you working in a gym...???

[brown bomber]

Are you a free lance personal trainer man, or are you working in a gym...???

Both mate

[brown bomber]

2/2/11

Day time

1000 skips
100 press ups
100 burpees
100 squats

Core circuit

8 x 3 row/bag

30 sec recovery between rounds

[brown bomber]

3/2/11

Strength session

55kgs split jerk 5 x 3
60kgs push press 5 x 3
20 one arm press ups
20 plyo press

40 40kg lunges
40 plyo lunges

Skill session boxing tabata punching/ 6x2 plus pads

[brown bomber]

4/2/11

4.17 cross country run 19:30apx in heavy wind

Plus

5 min run
5 min cross train
3 x 3 sparring Chris betterige 1-0
3 x 3 sparring dezzie higginson British masters champion
10 min run to finish

[billy boy balbo]

yo jeff i made my own maize bag tonight,well kinda.suspended a speed ball from a bit of string:lol:

[brown bomber]

Ha ha that's good pal does it work?

[brown bomber]

6/2/11

20mins

10 pull ups
10 10kgs dumbbell swings
10 plyo press up
10 tuck jumps

Repeat asap

[billy boy balbo]

yeah pretty well,just got to not punch it as it shoot off in every angle:patsch

[brown bomber]

7/2/11

Up at for an early run

4:17 in a near PB 19:40

8 x 3 sparring 40 sec rest

10 min run

Body spar exercise drill

Ab circuit

[brown bomber]

7/2/11

20 x 50m sprints

10 mins tech pads
6x3 flat out on bag 40s rest
2 x bur pee rounds

Full circuit

Core work

[brown bomber]

8/2/11

36 pull ups
36 32kg shoulder press
36 120kg leg press
60 one arm press up
30 hamstring raises
90 tricep dips
15 ab wheel roll outs

1 mile run

Core circuit

[brown bomber]

10/2/11

1 Hour pads with former British/ European champ Jamie Moore

6 x 3//30 burpee punching round
2 rounds steady
1 round head movement
1 round head body work
1 round body shots
1 round movement

[brown bomber]

11/2/11

Cross country 4.17 in.............. 17:54 ANOTHER personal best.

8x3 min rounds

Felt tired time for a rest

[Scottishbox10]

Good thread man I need to up my training .Well looking at this thread I defintley do man lol .

[brown bomber]

Cheers bud

[Arranmcl]

whens the fight?

[billy boy balbo]

march the 4th

[Arranmcl]

march the 4th


thanks, will it be shown on tv or anything?

[billy boy balbo]

doubt it,theres no one any good on the card(excluding jeff) ;)

[Arranmcl]

:(


Ohwell, best of luck :p

[brown bomber]

Update- been training dead hard lads, purposely left things off here as don't wan't to give all my training away lets just say its been bloody hard work but i'm ready for a fight and a half.

[BUMPY KNUCKLES]

Just watched your sparring video good stuff ! Do you compete in the amateurs ?

[Boxinglad123]

Good luck in the upcoming fight, Jeff.

[brown bomber]

cheers buds

[Scottishbox10]

Little video i've put together of some of the training i've done since October through to jan... Just for a bit of a crack don't tell me off for shit pull ups or burpees :lol:

[Only registered and activated users can see links]

Quality vid and thread mate 10/10 . Look's heavy hardcore :bbb . This thread should inspire me to train harder .

[billy boy balbo]

jeff how to you measure your distances while doing sprints,do you go post to post or what?

[noonan]

How about for the up coming fight?

[brown bomber]

jeff how to you measure your distances while doing sprints,do you go post to post or what?

On a track mate! Also use Nike plus gps for longer stuff

[LongJab]

Very inspiring thread. That is some fierce training.

Awesome sparring video. That left roll, left hook to the head, left hook to the body around the 2:00 mark was NASTY!