Friday 20th August 2010 Pull ups (close grip) - 15, 13, 13 Push ups - 30, 30, 30 Pull ups (wide grip) - 13, 13, 13 Diamond push ups - 20, 20, 20 Chin ups (close grip) - 13, 10, 8 Wide push ups - 20, 20, 20
Monday 23rd August 2010 Pull ups (close grip) - 15, 13, 13 Push ups - 30, 30, 30 Pull ups (wide grip) - 13, 13, 13 Diamond push ups - 20, 20, 20 Chin ups (close grip) - 13, 10, 8 Wide push ups - 20, 20, 20
Tuesday 24th August 2010 Squats - 100, 100, 100 Calf raises (left leg) - TF, TF, TF Calf raises (right leg) - TF, TF, TF Wall sit - TF, TF, TF Burpees - 20, 20, 20 Crunches - 45 seconds Situps - 45 seconds Leg raises - 45 seconds Bicycles - 45 seconds Oblique crunches (left) - 45 seconds Oblique crunches (right) - 45 seconds
Wednesday 25th August 2010 Pull ups (close grip) - 15, 13, 13 Push ups - 30, 30, 30 Pull ups (wide grip) - 13, 13, 13 Diamond push ups - 20, 20, 20 Chin ups (close grip) - 13, 10, 8 Wide push ups - 20, 20, 20
Thursday 26th August 2010 Squats - 100, 100, 100 Calf raises (left leg) - TF, TF, TF Calf raises (right leg) - TF, TF, TF Wall sit - TF, TF, TF Burpees - 20, 20, 20 Crunches - 45 seconds Situps - 45 seconds Leg raises - 45 seconds Bicycles - 45 seconds Oblique crunches (left) - 45 seconds Oblique crunches (right) - 45 seconds
Friday 27th August 2010 Pull ups (close grip) - 15, 13, 13 Push ups - 30, 30, 30 Pull ups (wide grip) - 13, 13, 13 Diamond push ups - 20, 20, 20 Chin ups (close grip) - 13, 10, 8 Wide push ups - 20, 20, 20 Aims and goals for the next 2 weeks:- As I've now finished my full time work for the summer I'll now have more time to work on my boxing training and my runs. I also look to go back to my goals 2 weeks ago. From now on training takes the number 1 role in my life (until I start my studies at the end of September of course.)
28/08/2010 to 31/08/2010 Spent the Saturday and Sunday drinking a collection of badly poured pints. Monday and Tuesday, the sniffles I got from working in the wind and rain all last week pretty much drained any will I had to train.
Wednesday 1st September 2010 Warm up: 3x2 minutes of continuous skipping. Shadow-boxing: 3 minute rounds. Round 1: Worked on footwork, moving left and right, keeping a stable balance. Round 2: Worked on the jab and footwork. The direction I move after my jab, keeping variation. Jabs to the head, heart/chest and body. Round 3: Worked on lead hooks and lead uppercuts. Round 4: Threw a variety of combinations, adding in bobs and weaves, blocks etc. Round 5: Worked on the jab and movement once again. Round 6: Worked on slipping to the right of an incoming jab, and firing back with a right uppercut. Long break. Anaerobic training - 25:48 to complete. Long break. Pull ups (close grip) - 15, 13, 13 Push ups - 30, 30, 30 Pull ups (wide grip) - 13, 13, 13 Diamond push ups - 20, 20, 20 Chin ups (close grip) - 13, 10, 8 Wide push ups - 20, 20, 20 Yes and no neck exercises to failure. After the shadow-boxing I really wanted to get back to the gym and do some sparring and padwork.
Thursday 2nd September 2010 Aerobic exercise - 1 hour of slow-medium paced jogging. Squats - 100, 100, 100 Lunges - 100EL, 100EL, 100EL One legged squat (right)- 25, 20, 20 One legged squat (left)- 20, 20, 15 Calf raises (left leg) - TF, TF, TF Calf raises (right leg) - TF, TF, TF Wall sit - TF, TF, TF Burpees - 20, 20, 20 Crunches - 45 seconds Situps - 45 seconds Leg raises - 45 seconds Bicycles - 45 seconds Oblique crunches (left) - 45 seconds Oblique crunches (right) - 45 seconds Break. 30 minutes of skipping (working on techinique, not in anyway continuous)
Friday 3rd September 2010 Pull ups (close grip) - 15, 15, 13 Push ups (boxing gloves on) - 30, 30, 25 Pull ups (wide grip) - 15, 13, 10 (felt a strain down my right forearm on the last set.) Diamond push ups - 20, 20, 20 Chin ups (close grip) - 13, 10, 8 Wide push ups - 20, 20, 20 Warm up: 3x2 minutes of continuous skipping. Shadow-boxing: 3 minute rounds. Round 1: Worked on footwork, moving left and right, keeping a stable balance. Round 2: Worked on the jab and footwork. The direction I move after my jab, keeping variation. Jabs to the head, heart/chest and body. Round 3: Worked on jab again. Round 4: Threw a variety of combinations, adding in bobs and weaves, blocks etc. Round 5: Worked on the jab again. Round 6: Worked on slipping to the right of an incoming jab, and firing back to the chest region with a jab. Break. Anaerobic training - 25:34 to complete.
Monday 6th September 2010 Warm up: 3x2 minutes of continuous skipping. Shadow-boxing: 3 minute rounds. (Done in a SP stance) Round 1: Worked on footwork, moving left and right, keeping a stable balance. Round 2: Worked on the jab and footwork. The direction I move after my jab, keeping variation. Jabs to the head, heart/chest and body. Round 3: Worked on lead hooks and lead uppercuts. Round 4: Threw a variety of combinations, adding in bobs and weaves, blocks etc. Round 5: Worked on the jab and movement once again. Round 6: Worked on slipping to the right of an incoming jab, and firing back with a right uppercut. Long break. Anaerobic training - 25:48 to complete. Long break. Pull ups (close grip) - 15, 13, 13 Push ups - 30, 30, 30 Pull ups (wide grip) - 13, 13, 13 Diamond push ups - 20, 20, 20 Chin ups (close grip) - 13, 10, 8 Wide push ups - 20, 20, 20 Yes and no neck exercises to failure.
Tuesday 7th September 2010 Aerobic exercise - 1 hour of slow-medium paced jogging. Squats - 100, 100, 100 One legged squat (right)- 25, 20, 20 One legged squat (left)- 20, 20, 15 Calf raises (left leg) - TF, TF, TF Calf raises (right leg) - TF, TF, TF Burpees - 20, 20, 20 Crunches - 45 seconds Situps - 45 seconds Leg raises - 45 seconds Bicycles - 45 seconds Oblique crunches (left) - 45 seconds Oblique crunches (right) - 45 seconds
Wednesday 8th September 2010 Warm up: 3x2 minutes of continuous skipping. Shadow-boxing: 3 minute rounds. Round 1: Worked on footwork, moving left and right, keeping a stable balance. Round 2: Worked on the jab and footwork. The direction I move after my jab, keeping variation. Jabs to the head, heart/chest and body. Round 3: Worked on lead hooks and lead uppercuts. Round 4: Threw a variety of combinations, adding in bobs and weaves, blocks etc. Round 5: Worked on the jab and movement once again. Round 6: Worked on slipping to the right of an incoming jab, and firing back with a right uppercut. Long break. Anaerobic training - 25:48 to complete. Long break. Pull ups (close grip) - 15, 13, 13 Push ups - 30, 30, 30 Pull ups (wide grip) - 13, 13, 13 Diamond push ups - 20, 20, 20 Chin ups (close grip) - 13, 10, 8 Wide push ups - 20, 20, 20 Yes and no neck exercises to failure.
Thursday 9th September 2010 Aerobic exercise - 1 hour of slow-medium paced jogging. Squats - 100, 100, 100 One legged squat (right)- 25, 20, 20 One legged squat (left)- 20, 20, 15 Calf raises (left leg) - TF, TF, TF Calf raises (right leg) - TF, TF, TF Burpees - 20, 20, 20 Crunches - 45 seconds Situps - 45 seconds Leg raises - 45 seconds Bicycles - 45 seconds Oblique crunches (left) - 45 seconds Oblique crunches (right) - 45 seconds
Friday 10th September 2010 Pull ups (close grip) - 15, 15, 13 Push ups (boxing gloves on) - 30, 30, 25 Pull ups (wide grip) - 15, 13, 10 (felt a strain down my right forearm on the last set.) Diamond push ups - 20, 20, 20 Chin ups (close grip) - 13, 10, 8 Wide push ups - 20, 20, 20 Warm up: 4x2 minutes of continuous skipping. Shadow-boxing: 3 minute rounds. Round 1: Worked on footwork, moving left and right, keeping a stable balance. Round 2: Worked on the jab and footwork. The direction I move after my jab, keeping variation. Jabs to the head, heart/chest and body. Round 3: Worked on jab again. Round 4: Threw a variety of combinations, adding in bobs and weaves, blocks etc. Round 5: Worked on the jab again. Round 6: Worked on slipping to the right of an incoming jab, and firing back to the chest region and body with a jab. Break. Anaerobic training - 25:34 to complete.