Thursday 20th December:
I got home from a full day at work and was pretty tired. I realised that I needed to spend some time at home with my girlfriend, so going to the gym wasn't really a viable or attractive option.
But I don't like giving up!
Achieving something great is about consistent hard work. Small choices add up and make a big difference. I had planned to do a conditioning session that day and I didn't want to let that slip by.
It was going to be hard to satisfy all demand on my time, especially considering my low energy levels.
'Today I will do what others won't, so Tomorrow I can achieve what others can't' - Jerry Rice
I love this quote. I love the satisfaction of pushing myself and staying committed to achieving something. And when others around me are being flaky, it drives me on even more. I don't consider myself anything special but there are physical acts which I can do that others can't. I haven't been particularly genetically gifted, I have just worked hard and consistently and the results come in time.
So when it came to doing my conditioning session I used what I had:
A bit of space in my bedroom (probably about 3x8 foot) and my own body.
I went for 30 seconds flat out on each exercise:
- Burpees (full, not sprawl)
- Split jumps
- Press ups
- Burpees (as above)
- Star jumps
- Bodyweight squats
30 seconds rest between rounds
x 4 rounds total
Then,
Tabata intervals (20 sec work, 10 sec rest) repeated for 6 minutes total of:
- BJJ triangle mime drill
- V-ups
It wasn't the perfect workout by far but it was a lot better than giving in to the situation and just sitting on my arse. My girlfriend was sat right on the bed beside me so I didn't have to spend time apart from her even.
I have said it before but it really is true. THERE IS ALWAYS SOMETHING YOU CAN DO!
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Friday 21st December:
Strength
1) Hang power Snatch x 3 + Overhead squats x 1 x 3 sets (45-50kg)
2) Deadlifts 4 x 6-8 (8 reps@115kg / 3x6 reps@120kg)
3a) Planche practice 4 x (5x2 sec)
3b) Symmetrical Deadbug 3 x 30 sec per side
4a) BB Overhead press 3 x 6-8 (50kg-47.5kg)
4b) Wide grip Pull ups 3 x 8
5a) Straddle L (one hand centre) 3 x 5 sec per side
5b) Handstand practice 3 x max
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Saturday 22nd December:
Rest Day
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Sunday 23rd December:
Strength
1) Hang power clean 3 x 4
2) Front Squats 4 x 6-8 (8@70kg + 6,7,6@74kg)
3a) Back Levers (flat tuck from bar) 4 x (5x2 sec)
3b) Front Levers (straddle from bar) 4 x (5x2 sec)
4a) Dips 3 x 6-8 with additional 30-35lbs
4b) Bent over rows 3 x 6-8 (70kg)
5a) Barbell Landmines 3 x 6-8 per side (Olympic bar + 15kg)
5b) Straddle L (on box, straight but low legs) 3 x max
Well, Christmas is coming now.
I hope to be back in the gym on 26th. I am having a couple of days off to enjoy the season (though I am working 6am-12pm on Christmas day). I'm going to be eating a lot of food but trying to keep it as healthy as possible.
As promised before, details of a new training phase will be coming along in January so keep the blog bookmarked on your browser.
Until then, Merry Christmas, enjoy!
Train hard, live happy
Bradbury
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