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Old 11-07-2009, 03:08 AM   #31
Dan
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Saturday 7th November 2009 - total 1.5hrs

5mins skipping warmup

Back-
3x8 Deadlift (warmup,50,60,70kg)
4x8 Barbell Rows (20,30,30,40kg)
1x8 Inverted row
3x8 Dumbell row (20,20,20kg)

Triceps -
3x8 Close grip bench press (20,25,30kg)
3x8 Skull crushers (10,15,15kg)
4x8 Bench dips (10,5,0,0kg)
3x8 Dumbell kickbacks (6,6,6kg)

20mins skipping
10 burpees
200 speedball hits
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Old 11-15-2009, 04:11 AM   #32
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Sunday 15th November 2009 - total 2hrs

5mins skipping warmup

Chest -
4x8 Flat Barbell Bench press (30,50,40,30kg)
4x8 Incline Dumbell (10,10,10kg)
3x8 Incline flys (6,6,6kg)
10 pushups
10 dips

Biceps -
3x8 Barbell curl (30,30,30kg)
4x8 Dumbbell curl (10,10,10,10kg)
3x8 Concentration curl (10,10,10kg)
10 chinups

30mins skipping
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Old 11-17-2009, 04:53 AM   #33
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Tuesday 17th November 2009 - total 2.5hours

Legs –
5x8 Back Squats (30,40,50,60,30kg)
3x30 Leg raise (15,20,25kg)
3x20 Hamstring curl (15,20,20kg)

Shoulders –
1x8 Military Barbell Press (30kg)
5x8 Dumbell Shoulder press (10,5,5,5,5kg)
5x8 Front Raise (5,5,3,3,3kg)
3x8 Side lat raise (3,3,3kg)
3x12 Barbell Shrugs (30kg)
3x8 Plate shrugs (10kg ea)

20mins skipping
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Old 11-22-2009, 03:33 AM   #34
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Saturday 22nd November 2009 - total 45mins

5mins skipping warmup

Chest -
4x8 Bench press barbell (20,30,40,40kg)
3x8 Incline Dumbell (10,10,10)
3x8 Pec fly (10,5,5)

Bis -
4x8 Barbell curl (30kg)
4x8 Dumbell curl (6kg)
3x8 Concen curl (6kg)

20mins skipping

Last edited by Dan; 11-22-2009 at 05:47 AM.
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Old 12-07-2009, 05:01 AM   #35
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Default Re: Big Dans training log

was on schoolies for around 10 days since the 22nd nov so didnt do much except drink then

saturday 5th december - 4hours total
went to the gym with some mates and did pretty much everything as it was a free trial
weights, tennis, squash, boxing (inc 250 med ball situps), treadmill, rowing machine
this made me realise how good my boxing gym is and how much i hate normal gyms with all the posers and shit

Monday 7th December - total 1.5 hours

5mins skipping warmup

Chest -
4x8 Flat bench press (bar,30,40,45,50)
3x8 Incline bench (30,30,30)
3x8 Flys (6,6,6kg)

Biceps -
3x8 Barbell curl (30,30,30kg)
3x8 Preacher curl (6,6,6kg)
3x8 Concentration curl (6,6,6kg)

20mins skippings

Also been doing chinups/pullups, speedbag, double end bag, heavy bag pretty much every time i walk past em
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Old 12-09-2009, 03:00 AM   #36
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Wednesday 9th December 2009 - total 2hours

Legs
6x8 Back Squats (30,30,50,50,30,30kg)
3x20 Leg raise (20,20,20kg)
3x20 Hamstring curl (20,20,20kg)

Shoulders
5x8 Dumbell Shoulder press (10,10,10,10,10kg)
3x8 Front Raise (5,5,5kg)
3x8 Side lat raise (5,5,5kg)
3x12 Barbell Shrugs (30kg)
3x8 Plate shrugs (10kg ea)

5x3mins skipping
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Old 12-11-2009, 04:15 AM   #37
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Friday 11th December 2009 - total 1.5hrs

5mins skipping warmup

Back-
4x8 Deadlift (30,50,60,70kg)
3x8 Barbell Rows (30,40,50kg)
4x8 Dumbell row (20,20,20kg)

Triceps -
4x8 Close grip bench press (20,25,30,30kg)
3x8 Skull crushers (10,15,17.5kg)
4x10 Bench dips (10,5,0,0kg)
3x8 Dumbell kickbacks (6,6,6kg)

20 mins Skipping
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Old 12-12-2009, 05:32 AM   #38
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Saturday 12th December 2009 - total 1hour 40mins

5 rounds skipping
3 rounds shadowboxing
2 rounds maize bag
5 rounds heavy bag (combo,combo,jab,low/high,combo/footwork)
2 rounds speed ball
2 rounds floor to ceiling

50 10kg plate situps
50 5kg plate situps
50 situps

10 chinups
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Old 12-14-2009, 09:20 PM   #39
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Monday 14th December 2009 - total 1hr

5mins skipping warmup

Chest -
5x8 Flat bench press (bar,30,40,45,50,45)
3x8 Incline bench (30,30,30)
3x8 Incline flys (6,6,6)

Biceps -
3x8 Barbell curl (30,30,30)
3x12 Preacher curl (6,6,6)
4x12 Concentration curl (6,6,6,6)

15mins skipping
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Old 12-18-2009, 05:43 AM   #40
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Default Re: Big Dans training log

Tuesday 17th November 2009 - total 2hours

Legs
8x8 Back Squats (30,40,50,55,60,50,30,30kg)
3x15 Leg raise (15,20,20kg)
3x15 Hamstring curl (15,20,20kg)

Shoulders
3x8 Military Barbell Press (30kg)
3x8 Dumbell Shoulder press (10,10,10kg)
3x8 Front Raise (4,4,4kg)
3x8 Side lat raise (4,4,4kg)
3x30 Barbell Shrugs (30kg)

10mins skipping
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Old 12-21-2009, 02:45 AM   #41
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Default Re: Big Dans training log

Monday 21st december 2009 - total 1hr

5mins skipping warmup

Chest -
4x8 Flat Barbell Bench press (30,40,50,40)
3x8 Incline barbell (30,30,30kg)
4x8 Incline flys (6,6,6kg)

Biceps -
3x8 Barbell curl (30,30,30kg)
3x8 Concentration curl (10,10,10kg)

50 situps

15mins skipping

Last edited by Dan; 12-21-2009 at 09:32 AM.
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Old 12-28-2009, 08:53 PM   #42
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Sunday 27th december 2009 - total 1hr

Bench press (30,40,50,40)
Incline fly (6,6,6)
Miltary press (20,20,20)
Front raises (3,3,3)
Curls (30,30,30)
Bent over rows (30,30,30)

50 situps w/10kg
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Old 01-13-2010, 02:54 AM   #43
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Default Re: Big Dans training log

been sick for the start of the new year which was no good but now im back and ready to go. Ive decided to focus on building strength up and then im gonna get focused on boxing when im in better shape

started stronglifts 5x5 today which is 3 workouts per week and goes for 12 weeks
i wont bother posting the data as its all in an excel spreadsheet

im also gonna try do cardio/boxing on the other days so long as i dont end up overtraining
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Old 01-21-2010, 04:50 AM   #44
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Thursday 21st January 2009

10x3 min rounds skipping
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Old 01-30-2010, 05:37 AM   #45
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Default Re: Big Dans training log

Saturday 30th January 2009

Finished week 3 of stronglifts
added in 1 round heavybag, skipping, speedbag, floor to ceiling and chinups

feeling pretty good after

this is for personal use
bentover row 4x12 30kg
25,18,10 pushups
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