Would like some advice with a Weight-Lifting Routine for Boxing

[SouthpawSlayer]

Originally Posted by Primate

[URL]***********.rosstraining.com/articles/strengthtraining.html[/URL]

chal you should read this

[Primate]

Holy ****, sets of 20 deadlifts?

[SouthpawSlayer]

no wonder he struggles with full rotation of the hips into his punches with a weights routine like that

jk chal your alright

[El Puma]

Originally Posted by CHAL_DIESEL

and its crap

Originally Posted by CHAL_DIESEL

Day 1-
Standing Military Press 3 sets of 20 reps
Upright Barbell Row (close-grip) 3 sets of 20 reps
Side Lateral Raise 3 sets of 20 reps
Barbell Shrug 3 sets of 20 reps
Standing Calf Raises 4 sets of 10-20 reps
Calf Press 4 sets of 12-15 reps
Hanging Leg Raise 4 sets of 10-20 reps
Ab Crunch Machine 3 sets of 8-12 reps

Day 2-
Bent Over Row- 3 of 20
Wide Grip pull down- 3 of 20
Regular grip pull down - 3 of 20
Deadlift 3 of 20
Tricep push down- 3 of 20
skull crushers- 3 of 20
tri extensions- 3 of 20

Day 3-
Flat Bench 3 of 20
Incline Bench 3 of 20
Cable Crossover 3 of 20
Alt. DB curl 3 of 20
barbell curl 3 of 20
hammer curl 3 of 20

Day 4-
Leg Press 3 sets of 20 reps
Smith Machine Squat 3 sets of 20 reps
Leg Extensions 3 sets of 20 reps
Smith Machine Stiff-Legged Deadlift 3 sets of 20 reps
Lying Leg Curls 3 sets of 20 reps


Limit rest time between sets. Also you could try to do these workouts as a circuit.


***Add some cardio in the morning: I typically run 4-5 miles 5 times a week***

Says the guy with leg curls and hammer curls in his routine

Get a clue before you open your mouth and end up with both feet in it again.

[El Puma]

Originally Posted by Primate

Holy ****, sets of 20 deadlifts?

Originally Posted by SouthpawSlayer

no wonder he struggles with full rotation of the hips into his punches with a weights routine like that

jk chal your alright

20 sets of deadlifts tells me he went full retard and any opinion he has in this section is laughable.


I can't wait for this muppet to come back and explain why my thread sucks.

Hey Chal, can't do a pull up? You mad? leg and arm curls...

[brown bomber]

He's ok is charles but he's a bit mental or something - has personality episodes but to be fair he's a bit of a character at least. I like him more then Ylem the big pedo.

[El Puma]

Originally Posted by brown bomber

He's ok is charles but he's a bit mental or something - has personality episodes but to be fair he's a bit of a character at least. I like him more then Ylem the big pedo.

True. I even went so far as blocking Ylem.

That ****er is more than enough to piss off the Pope.

[Bogotazo]

Thanks for the advice guys. I'll look at other articles and see what I can find. I'm guessing off days are best for bag workouts/conditioning?

[viru§™]

Originally Posted by CHAL_DIESEL

Day 1-
Standing Military Press 3 sets of 20 reps
Upright Barbell Row (close-grip) 3 sets of 20 reps
Side Lateral Raise 3 sets of 20 reps
Barbell Shrug 3 sets of 20 reps
Standing Calf Raises 4 sets of 10-20 reps
Calf Press 4 sets of 12-15 reps
Hanging Leg Raise 4 sets of 10-20 reps
Ab Crunch Machine 3 sets of 8-12 reps

Day 2-
Bent Over Row- 3 of 20
Wide Grip pull down- 3 of 20
Regular grip pull down - 3 of 20
Deadlift 3 of 20
Tricep push down- 3 of 20
skull crushers- 3 of 20
tri extensions- 3 of 20

Day 3-
Flat Bench 3 of 20
Incline Bench 3 of 20
Cable Crossover 3 of 20
Alt. DB curl 3 of 20
barbell curl 3 of 20
hammer curl 3 of 20

Day 4-
Leg Press 3 sets of 20 reps
Smith Machine Squat 3 sets of 20 reps
Leg Extensions 3 sets of 20 reps
Smith Machine Stiff-Legged Deadlift 3 sets of 20 reps
Lying Leg Curls 3 sets of 20 reps


Limit rest time between sets. Also you could try to do these workouts as a circuit.


***Add some cardio in the morning: I typically run 4-5 miles 5 times a week***

I've seen some stupid workouts on this forum, but damn, this about beats 99% of them.

[BladeJrs]

Honest question since it was knocked more than once; what's the problem with hammer curls?

[El Puma]

Originally Posted by CHAL_DIESEL

and its crap

Originally Posted by CHAL_DIESEL

Day 1-
Standing Military Press 3 sets of 20 reps
Upright Barbell Row (close-grip) 3 sets of 20 reps
Side Lateral Raise 3 sets of 20 reps
Barbell Shrug 3 sets of 20 reps
Standing Calf Raises 4 sets of 10-20 reps
Calf Press 4 sets of 12-15 reps
Hanging Leg Raise 4 sets of 10-20 reps
Ab Crunch Machine 3 sets of 8-12 reps

Day 2-
Bent Over Row- 3 of 20
Wide Grip pull down- 3 of 20
Regular grip pull down - 3 of 20
Deadlift 3 of 20
Tricep push down- 3 of 20
skull crushers- 3 of 20
tri extensions- 3 of 20

Day 3-
Flat Bench 3 of 20
Incline Bench 3 of 20
Cable Crossover 3 of 20
Alt. DB curl 3 of 20
barbell curl 3 of 20
hammer curl 3 of 20

Day 4-
Leg Press 3 sets of 20 reps
Smith Machine Squat 3 sets of 20 reps
Leg Extensions 3 sets of 20 reps
Smith Machine Stiff-Legged Deadlift 3 sets of 20 reps
Lying Leg Curls 3 sets of 20 reps


Limit rest time between sets. Also you could try to do these workouts as a circuit.


***Add some cardio in the morning: I typically run 4-5 miles 5 times a week***

[ame]***********.youtube.com/watch?v=svwGRJA28lY[/ame]

[viru§™]

Originally Posted by BladeJrs

Honest question since it was knocked more than once; what's the problem with hammer curls?

I'd be interested to know as well.

[CHAL_DIESEL]

Hahaha full retard, reason I wasn't defending the workout was because I was sleeping. This workout has worked for me, and has transformed my body to almost where I want to be. Maybe it is not the best, but I am not a personal trainer, or an expert and i dont claim to be, just giving advice for what has worked from experience. All of you "experts" who claim to know everything about working out are most likely fat tubs of shit. I am not a certified trainer, and i dont have scientific evidence to back what has worked, except for experience. I may lack some fundamentals due to being relatively inexperienced boxer, however I am still quite strong, and deceptively fast. These exercises of course are not with a max load, just a weight in which you can finish the 3 sets of 20s.

P.S. I went from 205 to 180 since November 6th, and I am slightly stronger then I was with better movement, and more all around athletic.

[CHAL_DIESEL]

i think the hammer curls have helped my hands get fast. I don't see the problem with them. Maybe some of the "experts" will say otherwise.

[CHAL_DIESEL]

Originally Posted by El Puma

20 sets of deadlifts tells me he went full retard and any opinion he has in this section is laughable.


I can't wait for this muppet to come back and explain why my thread sucks.

Hey Chal, can't do a pull up? You mad? leg and arm curls...

I can probably do around 20 pull ups straight, I am sure you are going to claim to do more, but I can provide a video in case you don't believe me. This isnt the only workouts I involve in my regimen, just a simple weight lifting routine. Don't knock something until you try it, I guess you were butthurt from what I said about your workout plan, but to be honest I didn't even read what your regimen consists of until after I said that, I was just messing around.