Saturday 7th November 2009 - total 1.5hrs 5mins skipping warmup Back- 3x8 Deadlift (warmup,50,60,70kg) 4x8 Barbell Rows (20,30,30,40kg) 1x8 Inverted row 3x8 Dumbell row (20,20,20kg) Triceps - 3x8 Close grip bench press (20,25,30kg) 3x8 Skull crushers (10,15,15kg) 4x8 Bench dips (10,5,0,0kg) 3x8 Dumbell kickbacks (6,6,6kg) 20mins skipping 10 burpees 200 speedball hits
Sunday 15th November 2009 - total 2hrs 5mins skipping warmup Chest - 4x8 Flat Barbell Bench press (30,50,40,30kg) 4x8 Incline Dumbell (10,10,10kg) 3x8 Incline flys (6,6,6kg) 10 pushups 10 dips Biceps - 3x8 Barbell curl (30,30,30kg) 4x8 Dumbbell curl (10,10,10,10kg) 3x8 Concentration curl (10,10,10kg) 10 chinups 30mins skipping
Tuesday 17th November 2009 - total 2.5hours Legs – 5x8 Back Squats (30,40,50,60,30kg) 3x30 Leg raise (15,20,25kg) 3x20 Hamstring curl (15,20,20kg) Shoulders – 1x8 Military Barbell Press (30kg) 5x8 Dumbell Shoulder press (10,5,5,5,5kg) 5x8 Front Raise (5,5,3,3,3kg) 3x8 Side lat raise (3,3,3kg) 3x12 Barbell Shrugs (30kg) 3x8 Plate shrugs (10kg ea) 20mins skipping
Saturday 22nd November 2009 - total 45mins 5mins skipping warmup Chest - 4x8 Bench press barbell (20,30,40,40kg) 3x8 Incline Dumbell (10,10,10) 3x8 Pec fly (10,5,5) Bis - 4x8 Barbell curl (30kg) 4x8 Dumbell curl (6kg) 3x8 Concen curl (6kg) 20mins skipping
was on schoolies for around 10 days since the 22nd nov so didnt do much except drink then saturday 5th december - 4hours total went to the gym with some mates and did pretty much everything as it was a free trial weights, tennis, squash, boxing (inc 250 med ball situps), treadmill, rowing machine this made me realise how good my boxing gym is and how much i hate normal gyms with all the posers and **** Monday 7th December - total 1.5 hours 5mins skipping warmup Chest - 4x8 Flat bench press (bar,30,40,45,50) 3x8 Incline bench (30,30,30) 3x8 Flys (6,6,6kg) Biceps - 3x8 Barbell curl (30,30,30kg) 3x8 Preacher curl (6,6,6kg) 3x8 Concentration curl (6,6,6kg) 20mins skippings Also been doing chinups/pullups, speedbag, double end bag, heavy bag pretty much every time i walk past em
Wednesday 9th December 2009 - total 2hours Legs 6x8 Back Squats (30,30,50,50,30,30kg) 3x20 Leg raise (20,20,20kg) 3x20 Hamstring curl (20,20,20kg) Shoulders 5x8 Dumbell Shoulder press (10,10,10,10,10kg) 3x8 Front Raise (5,5,5kg) 3x8 Side lat raise (5,5,5kg) 3x12 Barbell Shrugs (30kg) 3x8 Plate shrugs (10kg ea) 5x3mins skipping
Friday 11th December 2009 - total 1.5hrs 5mins skipping warmup Back- 4x8 Deadlift (30,50,60,70kg) 3x8 Barbell Rows (30,40,50kg) 4x8 Dumbell row (20,20,20kg) Triceps - 4x8 Close grip bench press (20,25,30,30kg) 3x8 Skull crushers (10,15,17.5kg) 4x10 Bench dips (10,5,0,0kg) 3x8 Dumbell kickbacks (6,6,6kg) 20 mins Skipping
Saturday 12th December 2009 - total 1hour 40mins 5 rounds skipping 3 rounds shadowboxing 2 rounds maize bag 5 rounds heavy bag (combo,combo,jab,low/high,combo/footwork) 2 rounds speed ball 2 rounds floor to ceiling 50 10kg plate situps 50 5kg plate situps 50 situps 10 chinups
Monday 14th December 2009 - total 1hr 5mins skipping warmup Chest - 5x8 Flat bench press (bar,30,40,45,50,45) 3x8 Incline bench (30,30,30) 3x8 Incline flys (6,6,6) Biceps - 3x8 Barbell curl (30,30,30) 3x12 Preacher curl (6,6,6) 4x12 Concentration curl (6,6,6,6) 15mins skipping
Tuesday 17th November 2009 - total 2hours Legs 8x8 Back Squats (30,40,50,55,60,50,30,30kg) 3x15 Leg raise (15,20,20kg) 3x15 Hamstring curl (15,20,20kg) Shoulders 3x8 Military Barbell Press (30kg) 3x8 Dumbell Shoulder press (10,10,10kg) 3x8 Front Raise (4,4,4kg) 3x8 Side lat raise (4,4,4kg) 3x30 Barbell Shrugs (30kg) 10mins skipping
Monday 21st december 2009 - total 1hr 5mins skipping warmup Chest - 4x8 Flat Barbell Bench press (30,40,50,40) 3x8 Incline barbell (30,30,30kg) 4x8 Incline flys (6,6,6kg) Biceps - 3x8 Barbell curl (30,30,30kg) 3x8 Concentration curl (10,10,10kg) 50 situps 15mins skipping
Sunday 27th december 2009 - total 1hr Bench press (30,40,50,40) Incline fly (6,6,6) Miltary press (20,20,20) Front raises (3,3,3) Curls (30,30,30) Bent over rows (30,30,30) 50 situps w/10kg
been sick for the start of the new year which was no good but now im back and ready to go. Ive decided to focus on building strength up and then im gonna get focused on boxing when im in better shape started stronglifts 5x5 today which is 3 workouts per week and goes for 12 weeks i wont bother posting the data as its all in an excel spreadsheet im also gonna try do cardio/boxing on the other days so long as i dont end up overtraining
Saturday 30th January 2009 Finished week 3 of stronglifts added in 1 round heavybag, skipping, speedbag, floor to ceiling and chinups feeling pretty good after this is for personal use bentover row 4x12 30kg 25,18,10 pushups
