Day 13

Posts went weird yesterday and day 11 is after day 12, oh well. Today is a full day.

5+ miles cycling
15 seconds all out at 1,2,3,4 and 5 mile marks after the 15seconds another 15 seconds of all out but with shadow boxing as well.

0 to 0.5 miles was sort of a warm up at 6 mph. then it ranged between 8-10 mph for the first 3 miles then roughly 12mph for the last 2. 1 gear up from last time. Gear 3. total  time: 29 minutes (roughly)

3x15 concentration curls (each)
3x30 tricep extensions ( 1 DB for both arms)

15 lateral raises
15 front raises
25 DB rows
x2

2x8 shoulder presses (barbell)

4 hours later

20 push ups
20 bicycle crunches
20 hindu squats
x5

3x3 minutes bag work
3x3 minutes skipping
2x2 minutes in fighting
2x2 minutes out boxing

1 minute rest inbetween each round and exercise.

This took very long.

i've got another post ready, i'll put it up today or tomorrow.

Day 11

Went to another box wrestle class today but this one wasn't nearly as good as there was no one of my age there, just littl'ns. but i did manage to do some pull ups as well:
(full for all of them)
5x5 pull ups
5x3 close grip pull ups
5x3 wide grip pull ups

and maybe some shadow boxing throughout the day.

Day 12

i go to a table tennis class on Fridays and useally train before as it goes on till 9 but i stupidly locked myself out of the house and barely made it in time for table tennis.

Table tennis 2 hours 30 minutes

Defo doing a full day tomorrow as it's been quite relaxed for days in a row.

2 posts lined up that aren't daily training

BYE

Day 10

sorry i haven't posted the last 3 days, i've been quite busy.

I don't really remember what i did on wednesday but it was at least some grappling but wasn't done with a timer so these numbers are an estimate
10 minutes grappling
10 minutes shadow sparring


I know it would make sense to just do 1 post called day 10,11 and 12 but i have a little thing about doing a post a day.

Day 9

did another class today, box wrestling.
we started with a little warm ups and then did a round or two of:
push ups
crunches
mountain climbers
roughly twenty seconds per exercise
then we did some mitt work, working certain combos, etc.
then we did
20 seconds burpies (with sprawl)
20 seconds push ups
20 seconds non-stop straights
x2

then
20 seconds squats
20 seconds bicycle crunches
20 seconds non stop hooks
x2

then
20 seconds lunges
20 seconds mountain climbers
20 seconds non stop boxing (any strikes)
x2

then we did some boxing and then wrestling
30 seconds non stop hitting
30 seconds grappling
x roughly 6-8

then we finished with a cool down. I may not be the best there technically as this is only my 2nd time going but i think i surprised them with my stamina and strength.

Untill next time!

Day 8

3 close grip chin ups
3 chin ups
3 wide grip chin ups
x2

this wasn't really a circuit on the second run through, i just did it between adverts.

3x3 minute rounds grappling and ground and pound
3x3 minute rounds heavy bag work
3 minutes skipping
5x3 minutes shadow sparring

grappling and ground and pound was done with a rolled up mat. Not with a person
2nd round of bag work was mainly close up.
would have done 3 rounds skipping but my leg didn't feel right again.

30 alternating bicep curls
30 tricep extensions
x3

15 front raises
15 lateral raises
x3

May have another relaxed day tomorrow, my muscles are aching.

Day 7

5+ miles cycling

went roughly 7-10mph for the first 2.5 miles, then stepped it up to 9-12mph until 4.3 miles, where i cranked it out at 12-15mph. Also every mile i went all out for 15 seconds, then went as fast as i could for another 15 seconds, while shadow boxing hard. The reason it says '+' is i did the all out at the 5 mile mark and then did some light cycling as a coold down for a few minutes, so it was more like 5.2/3 miles. Was on gear 3/10 for all of it. Not going to raise the distance untill i can do it on gear 10. This wasn't too hard. I reckon i could finish this on at least gear 5.

3x15 concentration curls (each)
30 tricep extensions
30 tricep dips
25 tricep extensions

15 front raises
15 lateral raises
20 DB rows (each)
8 shoulder presses
x2

20 Fedor punches
1 min plyo push ups
1 min crab walking
1 min punching with bands
50 strikes to heavy bag
x2

3 mins skipping

3 mins heavy bag work
3 mins dodging practice
x3

meant to do more skipping but my left leg wasn't feeling right. I got my mum to throw tennis balls at me for the dodging practice. I didn't have to dodge most of them but she still didn't hit me once, from roughly 2 metres away. Wasn't really feeling it today, not sure why.