Monday plonker returns after 5 weeks away
Gym Shadow 10 mins and warm up
using 2 bags heavy and maze bag he does 20 mins straight of stopping for a drink every 5 mins. Nice and easy
shadow boxing for 15 mins stroll through it
ground work knee to chest pikes tucks 20 x 15 x 10 30 mins stretch then warm down
running 15 mins power walking and stretch
Tuesday - 2 miles easy thats it
Wednesday Shadow box 45 mins shake out stretch 30 mins
Runs 2 miles easy
Thursday, gym same as monday
Running 20 mins power walking Looks good am pleased with him wanker
Reading this I can see there’s a chance this guy is a wanker but if he’s just had 5 weeks off for whatever reason - especially if he was injured or something - would you say he’d be stupid to go much harder than this for the first week?
Maybe I’m paranoid now or too prone to excuses but I always think I’m asking for it if i go too hard immediately after having time off. I think I need to ease myself into it - like perhaps I’d be a spitting image of this plonker sometimes but then gradually increase the intensity over the following weeks?
Is that lazy?
He hasnt been injured Under orders to take a break. Was very fit, didnt work hard it was easy work he did no engines were engaged it was a stroll. Hes been running 3 times a week and doing his weight program. Interestingly he has dropped 8lb. Hes not a plonker but Im not putting his name up, I just love Only fools and Horses Ive met a lot of Del Trotters in my time Everybody in the gyms a wanker its just Fun in the gym thats why we go, after 48 years I still enjoy being there
Does he like selling dodgy gear or something?
Dont we all.
Friday weight session in the morning
Afternoon fell asleep missed session
Monday Did 3 .9 mles with 1100ft of accent, 18i/2 mins not bad pleased with that gave him the day off
Tuesday, 10 x 30 sprints and walk backs,2 laps warm up 2 warm down Long time spent on stretching legs and hips and lower back
4. 30 gym warm up going over a little technique on levels and movement on defence. 25 mins on heavy and maze bag nice and steady with 10 sec bursts every 1 minute. 1 olympic ciciut, then a stomach and lower back routine stretch warm down leave at 6
im not out to call anyone a liar or nothin…but 3.9 miles in 18.5 minutes is pretty damn fast (4:45/mile) for a dude that was doing 20 minutes of power walking just a couple days ago. i know a lot of competitive runners that cant hit that pace and they run religously every day…havent powerwalked in many a year. is that accurate or is it a typo?
The fastest he done it is 17 35 secs last March hes a very good runner and 17 stone 10 lbs but an Athlete. plus he goes regularly on something weve developed which changes the whole principle of getting fit. We do this run to see where they are for condition. Ive got a 16 year old not pushing him who does 1 min 55secs for the 800 metres hes a flyer, but a runner agood long term bet for a medal in 1202 olympics, but cant fight
Wednesday weights in mornng
4pm Warm up and tech 30 mins 8x2 on 2 bags alt every 30 secs 20 mins shadow blindfolded taking the centre of ring and keeping it did well warm down Thats it
Thursday, spent 2 hours messing about with footwork as much talking as work spent time on a posture routine enjoyable sparring sat and sun looking forward to that, hes soon back into the swing pleased.
Sat, did warm up sparred 4x3 good 20 mins rest then 4x3 again well pleased stretched 40 mins warm down.
Sun, spent time on technique play on line then 8x2 spar both knackered end warm down took the sparring partner to train station home.
Gave him mon and tues off, He did a 2 miler tues morning
Wed, Had a teachin on the pads today, where when and how just over the hour mainly where the none punching hand should be and its purpose top stretch after then home
Thurs, Track today. Warm up 800 metres easy, 2"lb dumbells in either hand high knee lift short step sprints 30 metres x 10 walk back recovery. 4 200 metre sprints walk across recovery, everyone under 25 secs warm down stretched for an hour, home.
Friday 31st mums Birthday, we lost her at 5. 30 Devastated day off.
So sorry to hear that Scrap. I have no experience in loosing loved ones so I have no words of wisdom. It sounds like she has a definite place in the hearts of her family and won’t be forgotten.