I have decided to change my workout plan slightly. I've not specified any goals yet, I will do that when I get bored to keep me motivated.

Monday

Pull ups
Overhead tricep extension (or dips if feeling strong)
Shrugs

Roadwork - 45 mins minimum

Wednesday

Chest fly
Single arm row
Twist crunch (dumbbell)

Roadwork - 45 mins minimum

Friday

Jumping squats
Dumbbell lunges
Turkish get-up

Roadwork - 45 mins minimum

Each exercise will generally be done in sets of 5, containing 5 reps each with 2 minutes rest between each set and 2 minutes rest between each exercise. This means each day is around an hour of exercise in total including roadwork. Roadwork is running at a slow jog, usually for minimum of 45 mins but generally no longer than 90 mins.

I will be doing all of these with the equipment available to me at home - two 10kg dumbells, two 6kg handweights and a belt which I use to hand weights from my waist. Each week I will try to post with an update as to what I can lift with each exercise. If I miss a blog update, I'm also keeping a paper diary so will update from that.

I'm doing this in order to get stronger, basically. My weakness has always been strength. Once I've reached a level of strength I am happy with in terms of exercises here, I will start doing sprint intervals and hill sprints instead of roadwork. I will also start to work on speed and co-ordination (still researching this). While I'm not training regularly in MMA or Muay Thai and not training for fighting, I might as well get better at something!