May 25 09 2:40-3:30pm Weights Whole Body 5x5 squats 105pounds 5x5 bench 100pounds 3 sets of push ups 20 - 20 - 16 3 sets of reverse rows 10 - 7 - 5 3 sets of reverse crunches 12 - 12 - 12 3 sets of sit ups with the medicine ball over my head throwing it to the guy standing up 12 - 7 - 10 7:30 - 9pm Kickboxing Worked on some kicks on the pads for the first bit of class. Then went into a bunch of rounds jab sparring. I was doing very well using my reach landing quite a few good ones. Ended the class with some 1-4combos on the pads.
May 26 09 6 - 7:30pm Boxing Worked on bobbing, followed by bob 2 and bob 3. Did some mitt work but was really a technical class today. I feel like I am really getting it all down now. I just didn't have the energy for my run tonight my body said no.
May 27 09 7:30 - 8pm Weights Whole Body 5x5 squats 110pounds 5x5 Overhead press 50pounds 1x5 dead lift120pounds 3 sets of chin ups 5 - 3 - 2 3 sets of planks 30seconds each
June 1 09 5 - 6pm Weights whole body Squat 5x5 120pounds Overhead press 5x5 55pounds Deadlift 1x5 125pounds Pull ups 5 - 3 - 1.5 Prone bridges 3 x 30seconds
June 2 09 9-9 30pm 4.25km run This was by far my hardest run ever. I havn't done a long distance run in a while and I had crap to eat all day, candy, pepsi, icec ream etc... I still managed to do it without stopping in a somewhat decent time. After the frist 1km my legs were tired, I had a cramp at 2km and the first 2km are downhill and the last 2km are uphill. I was hacking and coughing a ton when I got back.
June 3rd 09 Weights Whole body 2pm 5x5 squat 125 pounds 5x5 bench 110 pounds 3xfail reverse rows 5 - 3 - 3 3xfail push ups 20 - 13 - 8 3x12 reverse crunches
June 5 09 Weights Whole Body Squat 5x5 130 pounds Overhead Press 5x5 60 pounds Dead lift 1x5 130 pounds Chins ups 3xfail 5 - 3 - 1 Prone Bridge 3x30seconds
June 7 09 Weights Whole Body Squat 5x5 135 pounds Bench 5x5 95pounds.. Reverse Rows 3xfail 8 - 8 - 4 Push ups 3xfail 20 - 15 - 12 Reverse Crunches 3x12 12 - 12 - 12 I had to drop 20pounds on my bench and work on my form, I wasn't keeping the bar steady or touching my nipples. It was pretty depressing dropping the weight so soon in my program but I needed to correct the form. I am not noticing any increase in the amount of push ups I can do it is weird. The only thing I can think of is that since I am adding weight to my other exercises push ups keep getting harder to do as I am tired near the end.
Finally going to get back to the boxing gym tomorrow. I have a couple weeks left in school and a lot of finals etc. to do so I havn't been in for a little over a week. I still managed to get in weights and occasional running
June 10 09 Played an hour of tennis Weights Whole Body Squat 5x5 140pounds Overhead press 5x5 65pounds Dead lift 1x5 135pounds Pull ups 4 - 2 - 2 Prone Bridge 3x45seconds Went for a swim and the steam room after lifting.
June 12 09 Weights Whole Body Squat 5x5 145pounds Bench 5x5 100pounds Reverse Rows 6 - 8 - 7 Push ups 20 - 15 - 8 Reverse Crunches 3x12
June 15 09 Weights Squat 5x5 150 pounds Overhead press 5x5 70 pounds Dead lift 1x5 140 pounds Chin ups 5 - 3 - 1 Prone bridges 45 - 45 - 45
June 17 09 Weights Squat 5x5 155 pounds Bench press 5x5 105 pounds Reverse rows 8 - 6 - 3 Push ups 15 - 10 - 7 Reverse Crunches 12 - 12 - 12 I keep adding weight to squat and it is defiantly my favorite exercise, never too hard and a great body workout. Bench press was so much easier today, I felt great. I am really doing well with bench now. I fixed the form on my push ups today, I didn't have my head facing forward, they are harder now I found.
