Fitness XL- Your training routine

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601

This is what I have done for last month. I’m doing day 28 today. It’s all Strength & Conditioning as I have not had time to play a sport due to logistics and time constraints. Hoping to get to hurling after next week. Have missed half the season, but at my age a full year off hurling or football could make it very hard to get back. Some of ye might find it interesting. And in the interest of fairness, it’s there to be ridiculed and critiqued as well.

Meso-Cycle 9 started Monday 6th May 2013

Focus - Slight Fat loss, Muscular Endurance & conditioning, diet, maintain strength (less exercises, more sets) & speed

Repeat for 4 weeks
Deload week 5

Day 1

1 Session

Strength & Conditioning

3 X Bul Split Squat x 5 w/Stairs x 50 approx
3 X Bench x 90% w/30 Sec all-out Row
3 X Snatch grip RDL x 5 w/Box Jumps x 5

Day 2

Session 1 - Core & Flexibility - Level 2

Session 2 - Fartlek Speed Endurance

All walk back
5 x 50 @ build up
3 x 100 @ tempo
3 x 150 @ 200M pace
3 x 200 @ tempo
3 x 150 @ tempo
3 x 100 @ Pace

Cool Down

Day 3

1 Session

Core & Flexibility - Level 3

Day 4

Double session

  • Tempo Endurance 9 x 90/90 (90sec@85-90%/90 sec walk)

  • Muscular Endurance (Upper specific)

Circuit x 3 (1-3 minutes rest between every exercise)
Chins x fatigue
KB Swings x fatigue
Push ups x 25-28-30
Reverse crunches x 12-15-18
Cobras x 10-12-15

Day 5

3 Sessions

Session 1 - Core & Flexibility

Session 2&3 combined

CF Sprint Session

&

KB Conditioning

  • KB Turkish Get up
  • KB Clean & Press
  • KB Sumo Deadlift
  • KB Swing Alt

Day 6 - OFF

Day 7

Session 1 - Core & Flexibility

Session 2 - Plyo- Sprint Session & Upper Plyo

3 x
DymamicTri-push
Supine Power Pulls
Plank x 1 Min

Day 8

2 Session

Session 1 - Core and Flexibility Level 2

Session 2 - Strength & Conditioning

3 X Bul Split Squat x 5 w/Stairs x 50 approx
3 X Bench x 3 w/30 Sec all-out Row
3 X Snatch grip RDL x 5 w/Box Jumps x 5

Day 9

Session 1 - Core & Flexibility - Level 2

Day 10

Session 1 (early morning)- Fartlek Speed Endurance

All walk back
5 x 50 @ build up
3 x 100 @ tempo
3 x 150 @ 200M pace
3 x 200 @ tempo
3 x 150 @ tempo
3 x 100 @ Pace

Cool Down

Session 2

Upper Type II Session w/Lower Flexibility

2-3 sets

  • BB Power Rows x 5 w/Hip Flexor Stretch
  • Front Squat x 3 w/Quad Stretch
  • Speed Bench x 5 w/Hammys stretch

Day 11

1 Session

Core & Flexibility - Level 3

Day 12

Double Session

Session 1 - CF Sprint Session

&

Session 2

Power w/KB Conditioning

Hang Clean x 3@80%
Power press x 5@90%

2 x

  • KB Turkish Get up
  • KB Clean & Press
  • KB Sumo Deadlift
  • KB Swing Alt

Day 13

Double session

  • Tempo Endurance 9 x 90/90

  • Muscular Endurance (Upper specific)

Circuit x 3 (1-3 minutes rest between every exercise)
Chins x fatigue
KB Swings x fatigue
Push ups x 25-28-30
Reverse crunches x 12-15-18
Cobras x 10-12-15

Day 14

Triple Session

Session 1 - Core & Flexibility, Mobility

Session 2 - Game Run with Perth

With

Strength & Plyo session
Quad Circuits
2 x

  • Tuck jumps x 10
  • Bench x 6,5
  • MB Chest Pass x 8
  • Pikes x 10

2 x

  • Triple Broad Jumps
  • Bench x 3,2
  • MB Chest Pass x 8
  • Pikes x 10

2x

  • Double hurdle Jump w/Box Jump
  • chins x 10
  • MB Wall throws

2x

  • 1 Leg Triple Jump
  • Chins x 10
  • MB Overhead combo

Day 15 - Off

Day 16

Session 1 - Core & Flexibility

Session 2 - 90 on/off Conditioning

10 x
Run @ 90% for 60 secs, 30 secs general BW exercise (squats, push ups, SLRDL, Chins, plank) /walk 90 secs

Day 17

1 Session Strength & Conditioning

2 X Bul Split Squat x 5 w/Stairs x 50 approx
3 X Bench x 3 w/30 Sec all-out Row
2 X Snatch grip RDL x 5 w/ Single Leg Hops x 3

Day 18

Triple day

Session 1 - Core & Flexibility - Level 2

Session 2 - 20 x Tempo 100’s

Session 3 - Muscular Endurance (Upper specific)

Circuit x 2 (1-3 minutes rest between every exercise)
Chins x fatigue
KB Swings x fatigue
Push ups x 25-28-30
Reverse crunches x 12-15-18
Knee touches x 25

Day 19

Core & Flexibility Level 3

Day 20

1 Session - Run for Perth Development Squad

Session 2
Strength &Core Session Level 3 (including 3 sets of Chins & Push ups)

Day 21 - OFF

Day 22 (Monday Week 4)

Session 1 - Core & Flexibility Level 1

Session 2 CF Sprint Session ( Medium)

Session 3 - Max Strength (Upper specific)

Bench x 3 x 90% W/Hip Mobility
BB Row x 5 x 90% W/Core Stability
Deep Back Squat x 3 x 5 @ 60% W/Upper Mobility
Press x 3 x 80%W/Rotational Core

Day 23

Session 1 - Random Fartlek Speed Endurance

Oval Runs

Full run @75-80% (approx 450M)
Walk 100
Run remaining
Walk 150
Run hard remaining
Walk 200
Sprint Remaining
Walk 250
Sprint remaining (100M)

100’s x 85-90% w/Walk back x 5

Cool Down

Session 2 - Mobility Circuit

Day 24

Session 1 - Core & Flexibility - Level 2

Session 2 - Strength & Power

Hang Clean x 8 @ 90% - 3 Minute rests minimum W/Core
Overhead Squat @ 50-60% x 5 x 3 w/Mobility

Day 25 (3 sessions)

Triple Day

Session 1 - Level 3 Core & Flexibility

Double session -

  • Recovery Run Pace (60-70%) 8 x 90/90

  • Muscular Endurance (Upper specific)

Circuit x 2(1-3 minutes rest between every exercise)
Chins x fatigue
KB Swings x fatigue
Push ups x 20

Day 26

Off

Day 27

Session 1
Run for Development squad

Session 2

Core & Flexibility

Day 28

1 Double Session

Sprint & Plyo W/Upper strength

Warm up w/ Dynamics & 50’s for 10 mins

3 x

  • Tuck Jumps x 13 secs w/Spider-Man Crawl - 2 Mins rest
  • Triple Broad Jumps x 3 w/Press up claps x 13 secs - 3 mins rest
  • Triple 1 Leg Hops each way w/chin catches - 3 mins rest

3 x 30M slow start sprints- 1 min rest
5 x 30M all outs- full rest
2-4 x 60M sprints (keep form) - full rest

Press @90% x 5
Weighted Chins @90% x 5

WEEK 5 - Deload

7 sessions, all @ 50-60% volume

3 Core & Flexibility, 2 Strength, 1 sprint, 1 Aerobic

602

I have lost my training mojo completely in the past 2 months. Managed to keep my weight down alright but any bit of muscle mass is gone with Tipps AI hopes.

At this stage I am going put it on the back boiler till September.

Any motivation techniques? Apart from “GET OFF YOU HOLE”

603

[quote=“Kinvara’s Passion, post: 802211, member: 686”]I have lost my training mojo completely in the past 2 months. Managed to keep my weight down alright but any bit of muscle mass is gone with Tipps AI hopes.

At this stage I am going put it on the back boiler till September.

Any motivation techniques? Apart from “GET OFF YOU HOLE”[/quote]

Write a program.

Give yourself a goal (5KM time improvement, max squat, swim time) whatever it is. Set a program to reach that goal while maintaining other qualities.

Write down all your records like your weight, squat 1rm, bench 1rm, 200M sprint, 5Km times etc and always try to stay in or around them at different times. You’ll be forever staying on top of stuff the more you record, but a change of focus very 1-2 months is what anyone needs.

604

Thanks Kev…

The 5KM time is an interesting one and might just get me in the right mindset. I cant do gym time in the summer season but a bit of outdoors running would be ideal.

On a side note, I met this lunatic last weekend.
https://www.youtube.com/watch?v=b094uX3uJhY

Saucony have launched a new running shoe called the Kinvara (one of their chief designers has ancestors there), so they organised a road run around Ireland finishing in Kinvara. The race entrants were all yanks and Canadians and one of the stages finished right outside my house.Mike came wandering over to myself and the ould fella as we sat on the wall watching the madness. Camcorder in his hand, interviewing myself and the old man and rambling on about thetrailguy.com, and he after running 3 miles in less than 21 minutes at the age of 63.

I assume its all part of some brand building they were doing but it must have cost a fortune to host and run. I think I may have secured a free pair of running shoes… watching my emails furiously here…

605

[quote=“Kinvara’s Passion, post: 802211, member: 686”]I have lost my training mojo completely in the past 2 months. Managed to keep my weight down alright but any bit of muscle mass is gone with Tipps AI hopes.

At this stage I am going put it on the back boiler till September.

Any motivation techniques? Apart from “GET OFF YOU HOLE”[/quote]
Go to the beach!

606

@mickee321

Are you back in action yet?

607

now that GAA season has ended I am ready to ignore a whole different type of advice.

#bringit

608

[quote=“Kinvara’s Passion, post: 843600, member: 686”]@mickee321

Are you back in action yet?[/quote]

very light session last night

  • 20 mins threadmill
  • 20 pressups, 20 sits ups
  • 15 press ups , 15 situps
  • 10
  • 5
    did a few kettle bell swings then and a round of shoulder presses

honestly, im so full of steak, shrimp. burritos and nicaraguan rum after my 2 week sojurn im not right at all

as we approach the weekend now i plan on doing a serious session with the prowler followed by a hard session in the gym the next day to balance it out

ill go back soccer training on monday night, i dont expect to figure there again for a bout 3 weeks

i feel as bloated as fuck and have a belly on me from the side

609

[quote=“count of monte cristo, post: 843602, member: 348”]now that GAA season has ended I am ready to ignore a whole different type of advice.

#bringit[/quote]

Answer your texts!!!

610

I bolloxed myself up for another while doing a cross country race I shouldn’t have. But I’m moving job and city shortly and once I get settled I’m gonna crack on with the strength build programme @caoimhaoin set me out which should take me up til christmas or so. Good time to start some dietary resolutions too. Until then it’s light bike, upper body weights and core and abs stuff.

611

[quote=“mickee321, post: 843609, member: 367”]very light session last night

  • 20 mins threadmill
  • 20 pressups, 20 sits ups
  • 15 press ups , 15 situps
  • 10
  • 5
    did a few kettle bell swings then and a round of shoulder presses

honestly, im so full of steak, shrimp. burritos and nicaraguan rum after my 2 week sojurn im not right at all

as we approach the weekend now i plan on doing a serious session with the prowler followed by a hard session in the gym the next day to balance it out

ill go back soccer training on monday night, i dont expect to figure there again for a bout 3 weeks

i feel as bloated as fuck and have a belly on me from the side[/quote]

Maybe as youre now fat?

612

A new city? Say it aint so, pal? Will you still make Clems at Christmas?

613

[quote=“mickee321, post: 843609, member: 367”]very light session last night

  • 20 mins threadmill
  • 20 pressups, 20 sits ups
  • 15 press ups , 15 situps
  • 10
  • 5
    did a few kettle bell swings then and a round of shoulder presses

honestly, im so full of steak, shrimp. burritos and nicaraguan rum after my 2 week sojurn im not right at all

as we approach the weekend now i plan on doing a serious session with the prowler followed by a hard session in the gym the next day to balance it out

ill go back soccer training on monday night, i dont expect to figure there again for a bout 3 weeks

i feel as bloated as fuck and have a belly on me from the side[/quote]

American processed food, twould bloat a junkie.

Grand slow build up there. Did that dehydration problem get sorted?

614

New country and all. I will be back for our annual TFK Limerick wing Christmas pints in Clems.

I’ll be a pure animal after following Kevs programme too :cool:

:pint: :pint: :pint:

615

i have a certain andy reid type appearance allright,
im fucking sick of running box to box in the searing heat anyway winning the ball to give it to some arab shapers to impress with, maybe gaining a few pounds and sauntering nonchalantly between the edge of the center circle and the dee is the better idea, it works for Reid anyway

616

:rolleyes:

We are going on a tour of Wolfe Tone Street on the 28th of December

617

We are going on a tour of Wolfe Tone Street on the 28th of December[/quote]

Sorry, mate. I ddin’t see/get the memo.

618

[quote=“Kinvara’s Passion, post: 843616, member: 686”]American processed food, twould bloat a junkie.

Grand slow build up there. Did that dehydration problem get sorted?[/quote]
yeah, im also eating bags of M and M’s since i got back, desperate carry on altogether
its gotten a lot cooler now here thank god, drinking 2L of water a day really helped me actually

619

Mickee is so rattled by me telling him he’ll get a box for his Aboriginal bashing and deranged racism has started dumbing posts from 4 months ago. :smiley:

620

[quote=“mickee321, post: 843619, member: 367”]i have a certain andy reid type appearance allright,
im fucking sick of running box to box in the searing heat anyway winning the ball to give it to some arab shapers to impress with, maybe gaining a few pounds and sauntering nonchalantly between the edge of the center circle and the dee is the better idea, it works for Reid anyway[/quote]
Reid is just a fat shit Jan Molby.