3 weeks into intensive training

[rowza]

Somthing along the lines of
Mon
Stretching
10-15 mins skipping
5mins Shadow.Footwork
4-5 rounds sparring (depending on whats going on)
5-8 rounds on the pads (15-24mins)
few rounds on bags light
Warm down

wed
10 Mins Skipping
Sparing 5-8 rounds
Shadow boxing
Bag work (heavey gloves)
Pad work
Warmdown

Fri
Variety of both on the ups

Tue
2-3 mile fasts

Thur
Hill work

Sat
20mile Bike ride

Sun
rest

Somthing along the lines of that i have to admit my diet is poor. and i havnt eally got any recovery supliments either apart from testosterone& zinc ZMC i think there called. So looking into getting some decent Createin to help aswelll.