I quit smoking in either Feburary or March this year, i've also quit drugs and drastically cut down on alcohol this year, i have now finally got my fitness up and bodyfat down to reasonable levels as of last week, despite many setbacks. Unfortuantly i've just had a 1 week break and stupidly stuffed my fucking face all week so as of Monday im gonna kick my ass back into high gear. My main goals for the next month (November) are to get my bodyfat down to 8% and get my fitness up to a crazy level, which i'll test with my 5km run. Skill training will come second and strength third for now. Bodyfat as of 21/10/05 : 10.5% ill test this again tomorrow to see how much i gained in the last week 5km time as of 19/10/05 : 20:20 Routine: Every morning before cardio i'll warmup with a quick routine from Pavel's Superjoints followed by a quick calisthenics circuit and some light stretching, and before both HIIT sprint sessions ill also do some additional balance and SAQ drills. Monday:- 4:45am : Warmup, drills then 5 x 30-40m Hillsprints, 10x 100m sprints windsprint style. this will change to Guerrilla Cardio as soon as i get an MP3 player. EDIT: got my MP3 player so Guerilla Cardio now. 7pm - 8pm : Boxing 8pm - 9pm : Muay Thai Tuesday:- 4:45am : Warmup then 5km run for time. 6pm - 8pm : Muay Thai Wednesday:- EDIT: 5:15 am : Guerilla cardio PM: explosive/speed/light plyo lifting followed by Sledghammer Swings 4 x 2min w/ 1min rest with 10-20 burpees between rounds Thursday:- 4:45am : Warmup, then 7.5km run 5pm - 6pm : Boxing 6pm - 7pm : Muay Thai Friday:- 4:45am : Warmup, drills, then 4-6 x 400m sprints with 1min rest 6pm - 7pm : Shoot boxing 7pm - 8pm : Boxing Saturday:- AM or PM : Medium to Heavy lifting followed by 4 x 2min Bas Rutten boxing or MT cd with 10 to 20 burpees between rounds PM : Swiming, either Fartlek style or fast freestyle one lap then medium - slow breaststroke back, havn't decided this yet, ill see how i feel. Sunday : rest Ok drinking tonight, tomorrow rest, sunday i'll do some laps in the pool then monday i'll kick this off full force.