I’ve been out of the game for over a month now. I need some motivation to resume exercising; unfortunately, I find my best motivation is to be judged by peers. So, starting Monday I’m kicking myself up the arse and resuming training, and this is where I will log it.

My current plan of action is as follows (Any criticism welcome, seriously!):

Monday: 5 mile Jog + Martial arts
Tuesday: Strength
Wednesday: Strength
Thursdays: 5 mile Jog + Martial arts
Friday: Anaerobic Training
Saturday: 2.5 mile jog or 2.5 mile row
Sunday: Rest

My strength sessions will consist of a full body work out using mainly bodyweight (Dips, Pull ups, push ups, squats ect). Though, I will also be mixing in some dumbbell work, mainly to weight my squats. I will also be using my bag/rowing machine/skipping rope on strength days for warming up or to add variety into the workout

The Anaerobic training day will consist of things like Tabata’s, Sprints, high intensity intervals ect Mainly focusing on sprinting, skipping and rowing. In which I will be as explosive as I can.

My diet will be a simple one, though it will follow some core principles:

Eat at least 4 meals a day
Every three hours (until night time, where I will usually go 12 hours before eating breakfast)
Stay away from Carbs (usually eating around 100-150 grams a day)
Take in as much protein as I reasonably can
Consume roughly around 2000 calories a day (Will increase to maintain steady weight after some fat loss)
Eat fruits and veg

Now, I’m not looking to be the next Adonis, but rather be in good shape, and healthy. Eventually I will hit a point where I am comfortable and I’ll stick around that level. So, here hoping 2012 will bring some solid training!

Additional facts:
Age: 20
Weight: 152 pounds
Height: 6ft

Monday January 23rd

-5 mile run

mini workout:

- 4x5 Push ups
- 4x5 Bodyweight squats
- 4x5 V-ups
- 5 pull ups
- 3 dips
- 5 minutes intense bag work
- Martial arts forms

A solid first day, feet are a bit sore from the run, but overall my lungs held up! I also couldn't make it to training tonight, so I subbed in that mini workout, just to try and replicate some of my training for the night.

Looking forwards to what I do for a solid strength day tomorrow!

Peace!

Tuesday Janary 24th

Warm up:
-Light stretching
-2 x 5 mins bag work

Workout:

-5x5 (5kg weighted) push ups (various positions)
-Dip (5KG weighted) pyramid 1-2-3-2-1
-Pull up (5KG weighted) pyramid 1-2-3-2-1
-5x5 (5kg weighted) Russian twists
-5x5 v-ups
-5x5 (5kg weighted) squats
-2x10 jump squats

Cool Down:

-Slowly loosened off hitting the bag for a few minutes
-Light stretching

A pretty simple day, I had a 5kg plate laying around so I thought I would work with that, ended up being a pretty decent workout. I think performing weighted exercises for strength is the route I'm going to proceed down, slowly building it up over time.

Wednesday January 25th

Warm up:
-3 rounds shadow boxing with 5 push ups, 5 sit ups & 5 squats

Workout:

-5x5 side to side push ups
-5x5 Tricep dips
-5x5 Russian twists
-5x5 v-ups
-Squats (30kg x 3, bodyweight x 5, 5 round total)
-3x6 dumbbell (20kg) lunges

Finisher:

-10 clap push ups
-10 squat jumps
-2 minute plank

Cool down:

-3 rounds shadow boxing
-Light stretching

My legs aren’t still 100% from 5 miles on Monday, but I've had a pretty sedentary day, so I had to do something. Should be good tomorrow for another 5 miles though!

Thursday January 26th

-5 mile run

-Martial arts training (2 hours)

I struggled quite a lot today; the run took a lot of pushing to get through, though I did do it in about 40 mins. Now, the martial arts didn’t help to much either, lots of pad work and drills. Ate a good chunk of food when I got back from training, to try and make up for such a hard day.

Gonna have to see how I feel in the morning.

Friday 27th January

Warm up:
-5 mins bag work
-50 jumping jacks

Workout:

-10 burpees, 30 seconds rowing repeat for 5 rounds

-10 plyo push ups
-10 squat jumps
-3 pull ups

Cool down:

-5 minutes bag work

My body really doesn’t like moving fast, at all! Still I forced my way through it, since, I won’t improve otherwise. I also tried a few un-weighted Rear Foot Elevated Split Squats, turn out there pretty awesome, and will definitely be used alongside normal squats.

Saturday January 28th

-2.5 miles row (in 23:43, just so I can aim for better times)

Had a pretty good day, had to go fetch some shopping though, which is a 30 minute walk and the weight of shopping bags, plus I swung my two 20kg dumbbells around a bit, no structure, but I did a few squats, clean and press, snatches and bent over rows, plus random pull ups ect.

Sunday January 29th

-Rest

Had a pretty relaxed day, really didn't stress myself at all today. Also I ate pretty big, not junk, just had loads more veg and animal protein than I normally would. I'm looking into cheating, but I'm going to see how just eating a little bigger on Sunday works, if not I'll eventually work in a cheat. Though, 'm pretty sure that would have to be on Friday night, so I've got some exercises surrounding it.

Still, I'm not complaining, I've always had a monstrous appetite.

Monday January 30th

-About 25 mins of random strength training

-2.5 mile jog with 6 sprint intervals

-Martial arts (2 hours)


After Reading lots of Chaos & Pain as well as re-reading some of Ross’s older books I’m cutting my jogging in half right now. Instead I did 2.5 miles with sprint intervals (Well sprinting for me, since I’m repeating what I’ve said before, I don’t do fast movements!).

I also did random, I got board and couldn’t help myself, dumbbell work, as well as some pull ups, dips etc. Seems I can snatch 20kg but my form is sketchy, plus I learnt a few other things I can do. So, what I learnt today: I prefer strength work over cardio, cut cardio down and make it more intense.

That and I’m standing more, outside of working out I sit down for most of the day, so now I have took to randomly standing. I could stand for an hour or for 20 mins. I do it simply to break up my sitting, just to keep me slightly more active.

Tuesday January 31st

Warm up:
-3x4 minute rounds on the bag

Workout:
-5x3 weighted push ups (10kg)
-5x3 V-ups
-1 weighted dip (10kg)
-1 weighted pull up (10kg)
-3x3 15kg double snatch each arm
-2x3 30kg clean and press

I did way more than that as well, random pull ups, some isometric core work, picked up a slightly heavy rock in my garden and threw it about a few times, plus more. Today was rather messy, though at least I did some work, even if I think I pulled my shoulder in the process.