February 9th - 3 minute rounds, 30 seconds break 7 x 3 heavy bag 5 x 3 shadow boxing 10 minutes straight skipping Wide grip push ups (3 sets - 25 reps) Diamond Push ups (3 sets - 20 reps) push ups (40 - 30 - 20 - 10) (For all push ups breaks were 15 seconds between set) 2 hours boxersize workout (was quite ****, was mostly just pad work with circuits and shuttle runs)
February 10th - 3 minute rounds - 30 seconds rest. 5 rounds on shadow boxing (in 2nd and 4th round i was punching with 2 kg weights in my hands) 5 rounds on heavy bag (1. Jab only 2. non stop 1-2 combo 3. three punch combinations 4. every shot to my full power 5. jab only) 5 minutes non stop skipping (All in one go, no rest) 30 seconds constant crunchies, 30 seconds constant sit ups, hold leg raise position for 30 seconds, 30 second constant crunchies, 30 seconds constant sit ups, hold leg raise position for 30 seconds. Weighted squats - 40 kg - 10 reps - 3 sets Power squats - 3 sets - 50 reps 3 sets 25 wide grip push ups 3 sets 25 diamond push ups push ups 40 - 30 - 20 - 10.
February 11th 1 hour of boxing at boxing gym. Equal distribution on core, heavybag/maisebag, double end bag, pads, skipping.
14 february boxing gym today 2 hours of boxing including circuits, padwork, skipping, heavybag, double end bag, shadow boxing and sparring with two different partners.
15 february was busy, lots of revision for school 16 february Had a fitness test today in Physical education, ill compare the results from 6 weeks ago to today Bleep test (20 meter sprints getting faster and faster) 6 weeks ago - 9.4 today - 9.8 (felt i could have done more but got kicked in the ankle) Amount of sit ups in a minute 6 weeks ago - 45 Today - 52 Sit and reach (flexibility, amount of inches you can touch infront of you from your toes beyond 6 weeks ago - 9 inches today - 13 inches Grip strength, left and right hand Left hand 6 weeks ago - 28 today - 39 Right hand 6 weeks ago - 32 today - 37 (had sweaty palms, could have done more, easily) --------------------------------------------------------------------------------------------------------------------------- at home today (3 minute rounds, 30 second breaks) 3 rounds shadow boxing Round 1 - footwork, head movement, slipping, bobbing and weaving Round 2 - all the above with jabs thrown in too Round 3 - all the above with 1-2 combos Heavy bag Round 1 - three punch combinations and footwork Round 2 - same as above Round 3 - Powerful shots Round 4 - (hit bag wierd with right hand at end of round three) Jab only Round 5 - (threw right hand at start, was still sore from round three) Jab only Skipping, 3 rounds, fast as i can, swapping between legs with cross overs every few skips and towards the end of each round double jumps (All with heavy rope) Core workout (Maxing out 5 exercises) Crunches - 126 Sit ups with left elbow touching right knee - 58 Sit ups with right elbow touching left knee - 56 Knee tucks - 86 Bicycle kicks - 278!!! (at 200 started feeling pain, went through at same pace (quite fast) till 240 then powered through at max speed till my legs collapsed) Today i had some thoughts on changing my diet, wasnt sure though, figured some one might have feedback so ill use what i ate today as an example (I am 5'11 and 56 kg, pretty damned high metabolism) Breakfast - 100g weetabix with semi skimmed milk Lunch - 2 white rolls, one with chicken mayonnaise, one with prawn. One pastry Snack - 100 g weetabix with semi skimmed milk. An orange. Dinner - 2 chicken breasts (about 3/4 a chicken) half a plate of mashed potatoes, carrots and beetroot.
17th february (3 minute rounds, 30 second break) 5 rounds shadow boxing 1 round skipping (my skipping rope ****ing broke ) 3 rounds heavy bag Core workout (still sore from yesterday) 96 crunchies 74 knee tucks 362 bicycle kicks in each leg (**** yeah) Upper body 20 plyometric press ups 20 inclined plyometric press ups 20 declined plyometric press ups Lower Body 200 squats 100 lunches in each leg
high enough to clap for most of it, for the last few i couldnt quite clap, the declined ones it was more difficult too
1.5 hours training at gym (skipping, maize bag, heavy bag, double end bag, shadow boxing, lots of pad work)
This ***** needs started up again. New model workout. Gym: Monday, Thursday, Friday. Home: Monday, Tuesday, Wednesday, Thursday, Friday, Saturday. Running: Tuesday, Wednesday, Friday, Saturday (3 miles) Weights: Saturday. For all body weight exersises including calf raises max out and do 3 sets. Monday workout. Gym (possible insanity fitness) Core work. (aim for 400 reps. once acheived add 50 reps a week) Tuesday workout. Shadow boxing, heavy bag, skipping, speedball. (possible focus mitts) Upperbody. Push ups, pull ups, 1 handed push ups, explosive push ups. Core work. 3 mile run. Wednesday workout. Shadow boxing, heavy bag, skipping, speedball. (possible focus mitts) Lower body. Squats, calf raises (holding 20 kg) Core work. Run. Thursday workout. Gym. Core work. Upperbody. Push ups, pull ups, 1 handed push ups, explosive push ups. Friday. Gym (Possible insanity fitness). Core work. Run. Lower body. Squats, calf raises (holding 20 kg) Saturday. 15 minute conditioning drill 1 minute per exercise, repeat 3 times without rest. (burpees, jumping jacks, Tuck jumps, Box jumps) Max strength weights training (5x5) Squats, deadlifts, bench press, overhead press, clean and press all one movement. Sunday. Rest. how does that sound?
i should probably add, by gym, i mean boxing gym. Insanity fitness is this thing that works on reverse plyometrics and conditioning.
