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Pre Season Fitness - Time to get INSANE!!
August 6, 2013
10:12 am
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gingerphil79
Northern Ireland, UK
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Thanks Paul, I will keep this in mind. Every time I play, I try and prepare early, take shuttle early and attack and work on other shots i get problems with.

 

I also bought 3 months worth of multivitamins and minerals for £12 in tesco (buy 2, get 1 free)

Hope to be buying my recovery drink (protein, carbs, creatine) in the next couple days when its comes back in stock

 

Looking forward to later on.

I know this program will make me fitter for badminton because it worked before and I was only 6 weeks in. Still have another 2 weeks left. I wish I had continued it on but doing it now.

The feeling of being full of energy after 2 hours of hard singles is hard to beat!! Invincible!! 🙂

 

Did 1 hr of badminton, doing few drills and 4 games of singles at which i sucked lol but I was tired, couldnt move etc. On to tomorrow

August 7, 2013
8:09 am
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gingerphil79
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Day 3 – Cardio Recovery (33 mins) – Wednesday 7th August

 

Cardio wise, this was nothing but a lot of poses or slow movements to hit the core etc. Am quite sore to be fair lol, very stiff last night and this morn. I couldn't hold the poses for the full length of time. Muscles that tired. Did it as best I could.

 

Tonight I played 1 hour of good doubles game. Every1 technically above us but won 2 games and just about lost the last but it was close!!

 

Tomorrow is the fun workout (cough cough). There is no rests at all. Jus non stop cardio for the whole workout apart from a break to stretch near the start. This is a killer workout and it flies by from memory.

August 8, 2013
8:11 am
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gingerphil79
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Day 4 – Pure Cardio (38 mins) – Thursday 8th August

 

This is non stop no breaks cardio. Its very intense but flies by quite fast because there is no breaks. I had to stop 4/5 times because it was so difficult. Everyone in the video has to stop a few times, its that hard!!

 

This is probably my favourite workout because its so fast. It seems to fly by where the interval stuff, you know there is 3 sets of each workout routine and you are almost counting down the clock!

 

Rest tonight. Tomorrow is Plyrometric Cardio Circuit (1st workout after fittest on day 1). This is very taxing workout so should be fun.

August 8, 2013
10:40 pm
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gingerphil79
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Got my recovery drink (Protein, Carbs and Creatine). Up at 6.30am tomorrow to workout. Nit Nit badminton players. See you early!

August 9, 2013
7:42 am
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gingerphil79
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Day 5 – Plyometric Cardio Circuit (41 mins) – Friday 9th August

 

Today I am no where near as sore or tight so my body is finally adapting to it. Did better today as I did 1st 2/3 non stop but the last set of drills killed me esp the Level 1 drills, ski abs and then in out abs.

 

Took my recovery drink. I have a rest day tomorrow so happy days. Start week 2 on Sunday.


Feel quite tired today for the 1st time. Usually once am done I feel quite fresh. Before a year ago, when I did these workouts I felt the same in the morn time also (tired and drained). My diet should now be in check. I had good sleep last night but think I will have a wee 30 min siesta at lunch. Still feel wrecked here mid morning.

August 10, 2013
9:13 am
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gingerphil79
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Day 6 – Day of REST! – Saturday 10th August

 

Did my resting heart rate in bed this morning time to get a true reading – 117/66 (58 bpm) – heart rate has dropped but pulse increased a bit.

I also did my peakflow (peakflow meter) and my average was 520 litres/min. This has increased by about 20 litres.

August 10, 2013
9:39 am
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Paul Stewart
Cheshire, UK
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Go go Phil

 

Sorry to say I think you're on your own. If you get the chance to have kids you'll realise how lucky you are now to have so much free time…so enjoy while you can!

 

I'm struggling to write articles never mind do exercise.

 

Good luck my friend

 

Paul

August 10, 2013
10:30 am
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Dobbie98
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Good to see the dedication & the benefits when you get on court will be so worth it!

August 11, 2013
9:10 am
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gingerphil79
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Thanks guys. It feels like a dead world out there at times lol. I will keep posting thou. Only reason i have time Paul is cause Im up at 6.30am every morn & I workout 1st thing otherwise id have no time!

August 11, 2013
9:17 am
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gingerphil79
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Day 7 – Cardio Power & Resistance (39 mins) – Sunday 11th August

 

This was tough. That day of rest yesterday was almost too nice lol. I was struggling from early on in this 1 and I wanted to just stop so many times but I kept pushing. Felt I did this very well at the end. I def pushed hard and gave it my all.

 

All I will say is I hate power jumps. They are so hard when your wrecked but good. Just have to keep pushing!

 

After insanity workout!Image Enlarger

This is me immediately after the workout! Sweat blinding me!!

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