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Old 08-02-2012, 12:45 PM   #31
Kill a B
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Thursday August 2nd

Boxing

Warm up - team handball and dynamic stretching
About 30 mins of offense/defense drilling with a partner
7x3min sparring
5x3min medicine ball work (slams, backwards slams, straight throws, ab & back exercises)
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Old 08-04-2012, 01:21 PM   #32
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Saturday August 4th

Got myself a bad flu and couldn't go to the gym yesterday or today. I felt good enough to do a light upper body / arms endurance work out. Nothing heavy because I am still feeling the aftermath of my fever..

Upper body / arms endurance

3x20 Shoulder press (6kg weights)
3x20 Reverse fly (6kg weights)
3x20 Triceps extension (12kg weight)
3x20 Shrugs (12kg weights)

For vanity, I also did three sets of hammer curls and bicep curls
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Old 08-07-2012, 03:41 AM   #33
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Monday August 6th

Strength training

Some medium intensity strength training. I need to renew my gym card so I can go lift again.
Five rounds of following exercises, no rest in between exercises nor rounds:

Pike press
Leg assisted dips (don't have a dip bar at home)
Ab wheel rollouts (knees on ground, 3 sec hold at bottom position)
One arm high pulls (/w 12kg kettlebell)
Bent over rows (/w 12kg weights)
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Old 08-07-2012, 05:51 AM   #34
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Tuesday August 7th

Sprinting

I went outside to do some sprints, "triple jump running", backwards sprinting and squat jumping up a hill. Between exercises/sprints I walked and jogged for a while to cool down before another go.
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Old 08-07-2012, 12:41 PM   #35
Kill a B
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Default Re: Killabee summer training

Tuesday August 7th

Boxing

Warm up
20-30mins of offense/defense drills
4x1min sparring
5x3min sparring
Bodyweight squats: 50-60-70
3x3min medicine ball work (situps, back extensions, slams)
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Old 08-10-2012, 05:56 AM   #36
Kill a B
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Thursday August 9th

Boxing

Warm up
20-30 minutes of offense/defense drills with a partner
6x3min(?) sparring

Got my ass kicked by a guy about a foot shorter then me when I ran out of gas
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Old 08-10-2012, 05:58 AM   #37
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Friday August 10th

It's my birthday!
Today I started the Stronglifts 5x5 strength training program, that's why the numbers are so low.

Strength training

Squat
2x5x20kg
5x5x42.5kg

Overhead press
2x5x20kg
5x5x27.5kg

Deadlift
1x5x40kg
1x5x60kg
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Old 08-13-2012, 09:31 AM   #38
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Monday August 13th

Strength training

Stronglifts 5x5 #2

Squat
2x5x20kg
5x5x45kg

Bench
2x5x20kg
5x5x40kg

Barbell row
5x5x40kg

High pull (assistance)
5x6x30kg

I also did some calf raises on a machine, don't know the weight.
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