So I've been sat here trying to figure out what I should write about to lose my 'blogging virginity', the only obvious thing to come to mind so far is my training schedule.
Since the age of about 16 I've always been a regular gym goer as living in the rural seaside town of Whitby there's not a fat lot to do after school/college finishes for the day. The only time I've really stopped working out for extended periods of time is when I've crashed racing my bike, so my weight, size and general strength has always varied but it now seems to have plateaued and I can go periods of about a month without working out and only drop a couple of kilo's with the weight's I lift, I class myself as being pretty lucky I guess.

When I first attempted to join the RMC aged 17 I hadn't fully appreciated the physical and mental ability someone attempting to get through PRMC or POC would need, and its only been in the years after (when I've been trawling through the PRMC forum and browsing various books) that its struck me and it scares me....oh to be young and naive. I could quite easily whap out 70-80 press-ups and just as many sit ups. But what's struck me is that anyone who trains regularly could achieve this. From my understanding, at POC and PRMC they are looking to break you down so they can gain an understand of how you act when you are running on fumes.

 Now remember this is just my personal opinion and what I have taken from reading various blog's and listening to peoples advice; but to be successful at PRMC or POC it would seem that along with mental strength (which I will cover later) you have to have a high level of muscle stamina, or a prolonged level at which it takes to reach before your muscles fully collapse. That's why I interval train. Layman's terms this is basically breaking up the set's with another exercise thrown in the middle for good measure. The exercise I throw in is highly dependant on which area of the body I'm working, but will usually be weighted pull-ups, sit ups or press-ups. If I'm working my back then I will always throw pull-ups into the mix, to really isolate the muscles but also get them used to being over worked so it almost becomes routine for them. The intention of this is that when I get to POC or PRMC they wont be shocked at being over used, I'm almost 100% certain they will still be shocked and I will crawl away hanging out of my arse. But its damage limitation.

If I'm doing chest and core then it will vary between sit-ups and press-ups. When I work my legs I tend to mix in all 3 just for good measures. On average I will do around 200 sit-ups and push-ups per work out, with the intention of working the muscles to fail. As my training progresses I hope that this number will improve, showing that my levels of muscles fatigue are being prolonged further into the session. It doesn't matter in what order I do them in, as long as I get them done.

My routine varies an unhealthy amount. I get bored of it easily. The routine I am currently doing consists of:
Day 1: Back, Legs, Core.
Warm Up- Holding for 20 Seconds:
          Single Leg Hamstring Stretch
          Double Leg Hamstring Stretch
          Quadriceps Stretch
          Calf Stretch
          Deltoid Stretch
          Pectoral Stretch
          Triceps Stretch
          Abdominal Stretch
          Back Stretch
Session:
          Clean From Blocks (without blocks) Sets: 5 Reps: 8-10 Weight: 60kg
          Pull-Ups Reps: 8
          One Legged Squats Sets: 5 Reps: 8-10 Weight: 40kg
          Pull-Ups Reps: 8
          Plate Lunges and Rotate Sets: 5 Reps: 8 each leg. Weight: 10kg plate
          Pull-Ups Reps: 8
          Jump Squats Sets: 5 Reps: 8 Weight: 15-20kg
         
          Bent Over Barbell Row: Sets: 5 Reps: 12 Weight: 30kg
          Super Set: Here i take 3 exercises and perform them in rapid succession 1 set is performing all 3      exercises in a row
          Up Right Dumbbell Rows, Bent Over Dumbbell Row Palms facing in, Dumbbell Press: Sets: 4 Reps: 8 Weight: 14kg
          Arnold Dumbbell Press: Sets 4: Reps: 12-14 Weight: 20kg
          Bent Over Dumbbell Lateral Raises: Sets: 4 Reps: 8 Hold: 8-10 seconds Weight: 10kg
          One Arm Dumbbell Row: Sets: 4 Reps: 10 Weight: 35kg
          Lat Pull-Downs: Sets: 4 Reps: 8 Weight: 45kg working up to 75kg
          Pull-Ups to FAIL
Cool Down: Same as Warm Up
Day 2: Chest, Abs

Warm Up- Holding for 20 Seconds:
          Single Leg Hamstring Stretch
          Double Leg Hamstring Stretch
          Quadriceps Stretch
          Calf Stretch
          Deltoid Stretch
          Pectoral Stretch
          Triceps Stretch
          Abdominal Stretch
          Back Stretch
Session:
         Press-Ups. Reps: 60
         Bench Press Medium Grip. Sets: 6 Reps: 8 Weight: 60-80kg
         Press-Ups. Reps: 40
         Barbell Bench Press. Sets: 4 Reps: 12 Weight: 35kg Each Dumbbell
         Decline Press-Ups 30
         Super set:
         Standing Cable Chest Press, Cable Cross Over. Sets: 6 Reps: 10
         Press-Ups. Reps: 40
         Incline Barbell Press. Sets: 4 Reps: 8 Weight: 30kg Each Dumbbell
         Decline Fly's Sets: 4 Reps: 8 Weight: 20kg
         Press-Ups. Reps: 60
       
         Sit-ups. Reps: 80
         Barbell Side Bend. Sets: 3 Reps: 10 Each Side Weight 20kg
         Sit-Ups. Reps: 40
         Cross-Body Crunch. Reps: 30
         Sit-Ups. Reps: 30-40      
         Dumbbell Side Bend. Sets: 4 Reps: 10 Each Side. Weight 30kg Dumbbells
         Sit-Ups. Best Effort 60-80

Cool Down. Same as warm up.

And that's my work out. Rotate between these two sessions for 5 days of the week, given a rest period during the middle. So if you start on Monday, the rest days will be Wednesday and Friday. Remember, I go lighter weight so I have more control and execute the exercise properly. I train by the ethos, everyone has to start somewhere.

When I get chance I will write up my Cardio sessions too.