Killabee summer training - Page 3

Kill a B · 08-02-2012, 12:45 PM

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)

Kill a B · 08-04-2012, 01:21 PM

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

Kill a B · 08-07-2012, 03:41 AM

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)

Kill a B · 08-07-2012, 05:51 AM

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.

Kill a B · 08-07-2012, 12:41 PM

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)

Kill a B · 08-10-2012, 05:56 AM

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

Kill a B · 08-10-2012, 05:58 AM

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

Kill a B · 08-13-2012, 09:31 AM

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.

08-02-2012, 12:45 PM	#31
Kill a B Journeyman Join Date: Nov 2011 Posts: 77 vCash: 711	Re: Killabee summer training 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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08-04-2012, 01:21 PM	#32
Kill a B Journeyman Join Date: Nov 2011 Posts: 77 vCash: 711	Re: Killabee summer training 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
Top

08-07-2012, 03:41 AM	#33
Kill a B Journeyman Join Date: Nov 2011 Posts: 77 vCash: 711	Re: Killabee summer training 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)
Top

08-07-2012, 05:51 AM	#34
Kill a B Journeyman Join Date: Nov 2011 Posts: 77 vCash: 711	Re: Killabee summer training 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.
Top

08-07-2012, 12:41 PM	#35
Kill a B Journeyman Join Date: Nov 2011 Posts: 77 vCash: 711	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)
Top

08-10-2012, 05:56 AM	#36
Kill a B Journeyman Join Date: Nov 2011 Posts: 77 vCash: 711	Re: Killabee summer training 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
Top

08-10-2012, 05:58 AM	#37
Kill a B Journeyman Join Date: Nov 2011 Posts: 77 vCash: 711	Re: Killabee summer training 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
Top

08-13-2012, 09:31 AM	#38
Kill a B Journeyman Join Date: Nov 2011 Posts: 77 vCash: 711	Re: Killabee summer training 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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