may 11 09 So I am going to revive my log haha, I need to get this going again so I can see myself progress. I started lifting weights a couple weeks ago and it is pretty weak what I'm lifting. Anyways here it is. I am 6'1" 170 pounds and am 16, in pretty good shape just have a bit of flab on my stomach but it has been there forever. I have been boxing for about 2 years now of actual training. I took some time off in between and such. I started weight lifting Friday May 1st May 13 09 5:30pm - 6:40pm Weights Lower Body Squat - 115pounds 4 sets of 8 Calf Raises - 125pounds 4 sets of 8 Dead lift - 115pounds 4 sets of 8 Leg Extensions - 8plates (unsure of weight, am guessing 80pounds?) 4 sets of 8 Leg Press - 410pounds 4 sets of 8 7:30pm - 9:00pm Kickboxing Did a lot of kicks today, checking/countering and some light kick sparring at the end.
May 14 09 I ran for 3.5km tonight it took me about 25minutes not bad. I wasn't very tired after it but my legs were tired. This is a 1km improvement from 2 weeks ago.
May 15 09 12:30-1:30 Weights Upper body Bench Press - 100pounds 2 sets of 8 95pounds 2 sets of 8 Seated Rows - 100pounds 4 sets of 8 Triceps Press down - 40pounds 4 sets of 8 Dumbbell Fly - 22.5pounds 4 sets of 8 Wide grip Lateral pull down - 100pounds 4 sets of 8 Barbell Shrug - 115pounds 4 sets of 8 I normally do incline press as well but my arms just gave out on me today so I opted to not do them.
I am I am! Haha It is tough doing all this with school and work, but I am finding myself slowly less sore and more energetic as it goes on.
May 18 09 2 - 4pm Weights Upper Body Bench Press - 105pounds 2 sets of 8, 95pounds 2 sets of 8 Seated Rows - 110pounds 4 sets of 8 Triceps Press down - 45pounds 4 sets of 8 Cross Overs- 15pounds(each arm) 5 sets of 8 Wide grip Lateral pull down - 110pounds 3 sets of 8, 100pounds 1 set of 8 Incline Press - 37.5pounds(each arm) 3 sets of 8 32.5pounds 1 set of 8 Boxing gym was closed today for Victoria Day, I am Canadian.
So I have been weight lifting for about 2 and a half weeks now and I am going to be changing my routine. I started just doing 3-4sets of 8 on a lot of isolation exercises. I have been reading and being told that as a beginner I should be doing more core exercises that work multiple muscles. I will be starting the http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ on Thursday May 21st. I am hoping this will not only increase my over strength for weight lifting, but more importantly help my boxing more than my original workout. Here is the workout for anyone who is interested and doesn't want to check out the link. Workout A Workout B Squat 5x5 Squat 5x5 Bench Press 5x5 Overhead Press 5x5 Inverted Rows 3xF Deadlift 1x5 Push-ups 3xF Pull-ups/Chin-ups 3xF Reverse Crunch 3x12 Prone Bridges 3x30sec Week 1: Monday Workout A Wednesday Workout B Friday Workout A Week 2: Monday Workout B Wednesday Workout A Friday Workout B Only downside I see to this is it is quite short. I don't see how it will take much time to complete the exercises for each day. I'll see though, it is a proven workout method.
May 19 09 I went to the boxing gym from 6 - 7 30pm we worked on 1-4combos (jab, straight right, lead hook). Then onto checking kicks and countering, and double kicks. I really need to work on my stance I am way to upright. Something I was having trouble with as well was the slipping after jabbing. I need to use more in my hips not my head. I then went for a run at 8pm for 3.5km. It was not hard at all cardiovascular wise. My legs get sore before I get gassed it is the weirdest thing. I probably should have pushed and gone 4km but this Saturday I will be going 4.5km.
May 20 09 3-4pm Weights Whole body workout 5x5 squats, 95pounds 5x5 bench press 95pounds 3 sets of push ups 20 - 15 - 12 3 sets of reverse crunches 25 - 20 - 15 3 sets of reverse rows 10 - 8 - 8 6-7:30pm Boxing Worked on my stance, slipping, bobbing and sitting on my punches.
May 21 09 8:30-9:00pm Ran 4km, I was pretty exhausted after this I pushed myself hard. I felt bad after but I knew I couldn't have gone farther. This was .5km increased from Tuesday. I ran more on the road and gravel instead of the sidewalk and I think it was much better on my legs.
May 22 09 9:30-10pm Weights Whole Body 5x5 squats 100pounds 5x5 overhead press 45pounds 1x5 dead lift 115pounds 3sets of pull ups 3.5 - 1 - 1 3 sets of 30second prone bridges (or planks as they are called) I really rushed this workout as the gym was closed at 10, but I managed. It doesn't take long either way. I could have done another 20pounds on overhead press I beleive, but with the program I add 5pounds each time I do it so I didn't want to plateau early. I was pretty disapointed with my pull ups I defiantly need to work on them...
May 23 09 11am -12pm Boxing Warmed up with skipping and some stretching 3x4 rounds Boxing, working on 1-4combos slipping and bobbing as well 4x3 rounds jabbing and countering with slippin
May 24 09 8-9pm Walked up to an elementary school for some sprints today, the field is a little over 100m long. Did a kick jog for .6km around the field. Then did about 5 100meter sprints with 30seconds in between. Another .6km around the field, followed by two more 100meter sprints with about 1minute in between. Did some sit ups and stretching and walked back home. This was my first day really doing sprinting and it was much harder than my long distance running, but I need to incorporate more. In a couple weeks when I can do it I will have to start simulating a 2minute amateur boxing round with sprints and jogging.