Go hard or go home

Naos

Wed Morning - 5.66km Run

30m 27s

Naos

Wed Eve - Boxing & MMA

1hr 45min

Technique, 4/5 boxing and maybe 6 kickboxing spars.

Pretty wrecked now.

Naos

Thurs Morn Gym

Squats
1 x 5 x 40kg
4 x 5 x 60kg

Military Press
3 x 5 x 50kg

Power Clean
3 x 5 x 50kg

Chins
3 x 5 (30 sec break between sets)

Wanted to do more chins today but was rushing as had a meeting in work first thing.

Squatted with an empty bar and straight away could feel the impact the kicks during sparring had on me last night! Poor but sure, had to be done...

Naos

Tues 14th - Run

3.44km in 17m 38sec

Your average speed:11.71 km/h - 7.27 mph
Time per km:5 min 7 sec | Time per mile:8 min 15 sec

Met mate, slowed pace and did 4.5km run.

StrawDub

Where have you gone man?:p

Naos

StrawDub wrote: »

Where have you gone man?:p

Haha, sure I just think it's me in here talking to myself Right I'll get to posting again a bit so for your benefit

Sunday

MMA: 1h 30m - Tough session as out night before, lot of spars and medicine ball work.

20 min rest

Rowing: 1h 15m - Went rowing down the Liffey with a friend and an instructor. Tough work after the MMA but was good craic none the less.

Warrior: April 8th I shall be 80kg (currently 86). Then I shall devour 2kg worth of Easter eggs

... Haven't seen 80kg since I was about 18 lol.

Naos

Wed

Boxing + Kickboxing sparring: 1h 45m

Naos

Mon Eve Run: 4.27km

22m 42s, 05:19 avg min/km (Runkeeper)

(A) Pressups: 30,25,25,30
(A) Chinups: 10,10,10,10

One of the worst runs I've done, stopped loads as body was ridiculously tight, foot hurting, mp3 player stopped playing etc etc. Not a fun run at all

Chins + Pressups were alright though.

Tues Morn: Gym

Bench: 3 x 5 x 80kg

1 Arm Tricep Ext: 3 x 8 x 12.5kg
DB Back Row: 3 x 8 x 30kg

Incline Bench: 3 x 5 x 60kg

Seated EZ Preacher Curl: 1 x 5 x 25kg | 1 x 6 x 26kg | 1 x 8 x 26kg

Wanted to do DL + Squats but body still very tight, going to do some foam rolling later.

Naos

Tues Morn 10th

Bench:
1 x 5 x 50kg
2 x 5 x 80kg
1 x 6 x 70kg

Squat:
1 x 5 x 50kg
3 x 5 x 70kg

Deadlift:
1 x 5 x 50kg
1 x 5 x 70kg
1 x 5 x 90kg
1 x 4 x 110kg
1 x 2 x 120kg

Chins:
5 x 5

Weight: 85.7kg

Naos

Wed 11th

Boxing + Kickboxing: 2 hours

About 6 rounds of shadow boxing, lot of sparring and conditioning work.

Press up Tabata, Medicine ball work (squats, around head, other arm stuff, single-leg squat)

Naos

Fri 13th MMA: 2 hours

Lot of wrestling takedown work and sparring, finished off with medicine ball conditioning

Sat 14th Swimming: 40mins

First time swimming in about two years, pretty terrible Could do about 4 front crawl in a row. Going to work these up, start doing tabata style swims when I improve the aul technique + cardio

Sun 15th Morn Rowing: 1 hour

Rowing with a friend up and down the liffey, just beginners but a bit of craic.

Sun 15th Afternoon Striking: 2 hours

Warmup
3 rounds of shadowboxing
Sparring & medicine ball condition work (3 sets)

Naos

Mon Eve 16th: Hill Sprints - Magazine Fort

10 Hill sprints. Felt tired at 4, said I'd do 6.
Done 6 and felt sick, said I'd push it to 8 seeing as I came all this way.
Done 8, almost heaving here, said I'd have to do 10 now seeing as I'm so close.

I'll take a pic of the hill next time. Followed this up with a game of heads & volleys with the lads, just doing short sprints when I could get the chance accompanied by abysmal soccer skills.

Tues Morn 17th Weights

Squat:
1 x 5 x 50kg
1 x 5 x 55kg
3 x 5 x 75kg

Bench:
1 x 5 x 60kg
3 x 5 x 82.5kg

Deadlift:
1 x 5 x 60kg
1 x 5 x 80kg
1 x 5 x 100kg
1 x 3 x 120kg
1 x 5 x 100kg

Deadlift felt good today, squats + bench were heavy, mainly due to me being weak.
Didn't do any chins as elbow was a little bit off from the boxing on Sunday.

Tues Eve 17th: 5km Run

Done in ~31 mins, was just taking this a nice light and easy run. Ran without a watch, target was to do it in 30 mins (6mins/km) so not too far off!

Weight: 84.2kg

Naos

Wed 18th Boxing: 1h 40m

Sparring, conditioning work, shadow boxing and technique.

Wed 18th Swimming: 30m

Went swimming after the boxing.

4 x Front Crawl + 2 Side strokes + 2 Breast Stroke
4 x Front Crawl + 2 Side strokes + 2 Breast Stroke
8 x Front Crawl w/10sec rest in between x 2

Then ate like a mad man.

StrawDub

Keep it up man savage work out of you, making me jealous just reading it

Naos

Haha, cheers man - I figure this is my only shot to catch up with you on your squats (though it wont happen!) :P

I'll be heading up next week to do hill sprints with the bobby and murray Also will prob look to get you to come up with me to do sprints + KB stuff one of the days when you can, you're a v good motivator, heard ya at Brigids matches!

Friday 20th Morn Gym

Squats:
1 x 5 x 50kg
3 x 5 x 70kg

Military Press | Chins:
3 x 5 x 50kg | 3 x 5

Bent Over Row:
1 x 5 x 40kg
3 x 5 x 50kg

Bicep Curl:
3 x 8 x 15kg

Tricep Extention:
3 x 8 x 12.5kg

danbrosnan

just reading your work out fair play to you for sticking with it, i keep training night and day for about a month, playing soccer twice a week, football twice a week and then gym twice a week but then with work and family i get bogged down and start eating **** food.... and don't go training for about a month.... CANT GET A BALANCE!!!! :mad:

Naos

Tues Morn 24th Weights

Squat:
1 x 5 x 50kg
3 x 5 x 80kg
2 x 5 x 70kg

Bench:
1 x 5 x 60kg
3 x 5 x 85kg
2 x 6 x 70kg

Deadlift:
1 x 5 x 60kg
1 x 5 x 80kg
1 x 5 x 100kg
1 x 4 x 110kg
1 x 4 x 125kg(PB)

Chins: 10, 5, 4

Strong session this morning, felt good with all the weights. My squats are still woeful but I'll just keep tacking heavier weights on each week I suppose, always hated them and still do!

Weight: 85.2kg

Been eating bit sh*t the last few days, that'll drop down to around 83.5 by Thurs/Friday.

Naos

danbrosnan wrote: »

just reading your work out fair play to you for sticking with it, i keep training night and day for about a month, playing soccer twice a week, football twice a week and then gym twice a week but then with work and family i get bogged down and start eating **** food.... and don't go training for about a month.... CANT GET A BALANCE!!!! :mad:

I'm the same man. One of the lads in worked joked the other day (which was sorta true...) that I get into my fat phases when I'm seeing a girl, when I break up then I get into a fit phase.

If you read back through the log the amount of times I say "This is it, starting this properly" etc - bit embarrassing almost want to start a new log! If you don't have one, I'd advise starting one.

I'll keep at it though, good to know people are reading the thread gives me a bit more motivation, thanks!

Naos

Wed 25th Striking

Two hours striking: many spars + conditioning work

StrawDub

Naos wrote: »

Tues Morn 24th Weights


Deadlift:
1 x 5 x 60kg
1 x 5 x 80kg
1 x 5 x 100kg
1 x 4 x 110kg
1 x 4 x 125kg(PB)

BANG..............REAL DEEP

Naos

Thurs Eve 26th Swimming

Warmup:4 Front Crawl, 2 Side Stroke, 2 Breast Stroke.
Tabata: 8 Front Crawl, 10-15 sec between each length
Tabata: Half way through it and got yanked from the pool as closing

Fri Morn 27th: Weights & Swimming

Squat:
1 x 5 x 40kg
1 x 5 x 60kg
3 x 5 x 80kg
2 x 5 x 70kg

Bench:
1 x 5 x 50kg
1 x 5 x 70kg
3 x 5 x 85kg
2 x 7 x 70kg

Deadlift:
1 x 5 x 50kg
1 x 5 x 80kg
1 x 5 x 100kg
5 x 5 x 110kg

Bit of a struggle this. I must keep working on the squats, I hate them so very, very much.

Swimming:

Warmup: 4 Front crawl, 2 side + 2 breast.
Tabata x 2: 8 Front crawl, 10-15 sec rest between each.

Naos

Sun Morn 29th Rowing

About an hour up the Liffey, freezing and choppy - fun fun.

Sun Afternoon 29th MMA

Clinch work for about 30-40 minutes today

Naos

Tues Eve 1st May - 10km Run

10km run in an around an hour, wasn't really timing it.

Lovely 1st of May Day run in the lashings of rain

Naos

Wed - Boxing 2hours
Thurs - MMA 1 hour

Naos

Sun - Painting MMA gym

Tues - MMA 1.5 hours

Wed - Nothing as nicely wrecked my toe throwing a kick yesterday.

Naos

Thurs - Home stuff

8 Chinups
20 pressups
24KB weight stuff
Situps + Leg raises

x 5

Fri - Nothing
Sat- Nothing

Sun - Boxing 1h 20m: Did rounds on bag + situp + squat work and then a few rounds of pad work.

My toe is still out of action and it's really p1ssing me off.

Naos

Mon - Off

Tues - Striking: Pads, sparring, bagwork 1h 45m
Wed - Bagwork: 40 mins, Striking + Sparing: 1 hour

Toe still hurting so unable to kickbox which is annoying me.

Naos

Mon - Run : 40mins, 6km or so nothing to ball busting.

Tues - Gym + MMA

Deadlift
Romanian Deadlift
Bent Over Row
Front Squat
Shoulder Press
Pull ups

All (bar PUs) with 40kg. 6 reps each x 4 set circuit.

1.5 hours MMA - Lots of sparring, pad work and more sparring. Took an almighty knee to the head whilst going for a single leg grab, put me outta training for Wed

Naos

Mon - Gym

Deadlift
Romanian Deadlift
Bent Over Row
Front Squat
Military Press
Pull ups (7 reps)

All (bar PUs) with 40kg. 6 reps each x 5 set circuit.

2000m Rowing: cannot remember time but fairly sh*t, 12mins or something.

Naos

Tues - BJJ & MMA: 1h 45m

BJJ - Few rolls and worked on mount escapes.

MMA - Bit of sparring, condtioning (bag tabatas, throwing medicine ball tabatas) and technical stuff.

Wed Weight: 82.9kg! - haven't been under 83kg since I was 22. 4kg to go!