"Stop viewing discipline as something you are forced to do to succeed, rather view it as something you want and need to do to experience all the wonders life has to offer. This small shift will not only make a huge difference to the results you will enjoy but you will be far happier and what was discipline before becomes routine and effortless success." - Guy Francis
TRAINING
Session 1
Back (1 min recovery between sets):
1. Supinated BB Bent Over Rows 5 x 8
2. Supinated Lat Pull-Down 5 x 8
3. T-Bar Row 4 x 8, 7, 6, 5
4. V-Bar Close-Grip Seated Rows 3 x 12
5. BB Deadlifts 2 x 5
Post-Weights Cardio:
1. Skip/Box -
a. Skip 5 min
b. Rest 1 min
c. Skip 1 min
d. Straight Punches 1 min
e. Skip 1 min
f. Hooks 1 min
g. Skip 1 min
h. Uppercuts 1 min
i. Skip 1 min
j. Pitter-Patter 1 min
k. Skip 1 min
l. Speed Bag 1 min
2. Run (on length of basketball court) -
a. 16 x suicides
b. 8 x backwards (up court) and forwards (back)
3. Skip/Run (on length of basketball court - run) -
a. Skip 1 min
b. forwards (up court) and alternates (back)
c. Skip 1 min
d. forwards (up court) and alternates (back)
e. Skip 1 min
Stretch 20 min.
Session 2
Cardio 20 min.
COMMENTS
Sleep - Time and Quality: Not going to sleep until ~0215, getting ~7.5 hours sleep.
Endurance: Fine.
Strength: Strength was great, actually
Pump: Some.
Vascularity: Strong.
Quality of Training: Resistance session was good. Felt good to be going back to body-part splits . . . Post-Weights Cardio was a mix and match of things. I started my boxing on a heavy bag, but without bag gloves or wraps, my knuckles got pretty beaten, so moved to doing a few suicides . . .
Recovery: Figured out how to plan my 2-a-day resistance sessions to allow for optimal recovery.
Other Notes: After this week, I will have an idea of how my body responds to training like this again, and make a few adjustments to better optimize training quality and recovery. It feels good to be BACK!
