Decided to drop in a little journal of my own.
I'm pretty poor are weighing things (food, not weights that clearly have their weight on the side!) and keeping up with making notes on what I do, so it may turn a little sporadic when the sheen wears off it!
Usually my week pans out as below, doing this as a basic summary, and then posts after will have the day's stuff in.
An hour or so of kickboxing. Each session is different. Usually a 15 minute warm-up and then line work, pad work, fitness, sparring.
Depending on the plan for the week this is usually a rest day. It will sometimes be a gym day if I can't make it on a Wednesday. Once a month this will be a PT session.
Gym (see below for rough routine)
5 minutes light jog. Usually 6mph on a slight incline.
Heavy weeks (three or four weeks):
3 sets of 5 or 6 bench presses - 65kg
3 sets of 5 or 6 squats - 110kg
3 sets of 5 or 6 deadlifts - 110kg
3 minute rest between each set.
Light weeks (three or four weeks):
3 sets of 5 or 6 bench presses - 50kg
3 sets of 5 or 6 squats - 80kg
3 sets of 5 or 6 deadlifts - 80kg
30 second rest between each set
Body weight pull ups with assistance band until failure. At present this is about five. (always include)
Body weight dips until failure. This is about five at the moment. (always include)
10x sandbag slams 12kg
20x 20kg kettlebell singlehand swings
5x inverted rows on the TRX, usually with my feet up on a box
10x clean and presses with a 15kg core bag
(These in red are changed around depending on what I fancy and what I can get on/use. Sometimes I'll do something totally different not listed.)
35kg dumbell, in each hand, milk maid walks around the weights area
50x sit ups
50x press ups
Round this circuit three times.
5 minute gentle walk on the treadmill.
Food wise, I'll post that up another time. Really don't think I'm consuming enough calories really.
To lose the gut and boobs, tone up and improve general fitness.
Body stats @ 8th Jan
Fat %age 20.4
We're going to take a second set of measurements at my next PT session in two weeks, so I'll post those up.
Last edited by Payne on Mon Feb 17, 2014 9:38 am, edited 1 time in total.