Boxinglad123's training log

9th February 2011

15 x 3 minutes shadow boxing (1 minute rest)

200 crunches, straight through.

 

10th to 12th February 2011

Easy/rest days with 20 minutes very light boxing.

 

13 February 2011

3x2 minute bout: WIN pts 14-2.

 

14th February 2011

Mini workout: 2x50 crunches, 100 hits on stomach and each side with medicine ball.

Main workout: 16 minute non stop conditioning circuit.

Rounds 3 minutes, rests 45 seconds

3 rounds heavybag
3 rounds skipping
3 rounds uppercut bag
3 rounds small double end bag

3x2 minutes sparring (45 second rest periods).

 

15th Febraury 2011

Forearm curls (5kg) - 25, 30, 35, 40, 45, 50
Reverse forearm curls (5kg) - 5x15
Forearm curls (5kg) - 1x100
Dumbbell circles (5kg) - 2x25
Reverse Forearm curls (5kg) - 1x27

20km cycle

2x75 crunches

 

16th February 2011

Morning - Forearm curls (5kg) - 4x50
- Reverse forearm curls (5kg) - 4x15

Afternoon - 2.5 mile run

Evening - 6 x 3 shadow boxing and moving
-20 uppercuts (Short) as fast as possible with 2.5lb weights, 5 seconds rest, repeat ten times.
- 20 straights as fast as possible with 2.5lb weights, 5 seconds rest, repeat ten times.
- Tabata jumps (heels up at back, jumping like a girl because I'm not hard enough to do tabata tuck jumps)
- 5x30 crunh+tuck with 5kg behind neck
- 3 x 30 seconds static 45 degree sit-up with 5kg behind neck
- 2 mins 32 seconds plank
- 3x16 right handed one hand press-ups
- 3x25 left handed one hand press-ups
- 10 incline plyometric press-ups
- 10 decline plyometric press-ups
- 10 plyometric press-ups

 

17th February 2011[/U

4x25 reverse forearm curls (5kg)

5 round heaveybag
3 rounds shadow boxing and moving
2 rounds sparring

Rounds 2 minutes, rests 45 seconds.

 

18th February 2011

Rounds 2 minutes, rests 45 seconds.

3 rounds skipping
3 rounds heavybag
3 rounds double-end bag
3 rounds padwork
3 rounds sparring

 

19th February 2011

5x3 minutes body opponent bag (1 minute rest)
3x3 minutes shadowe boxing (1 minute rest)

30s knuckle push-ups
30s tuck jumps
30s toe tops on slam-man base
30s mountain climbers

30s rest

30s front raise/side raise alternates 3kg dumbbells
30s burpees
30s slam-man base (box) jumps
30s squats

30s rest

30s recliner dumbbell punches
30s static squat with 5kg dumbbell
30s jump squats
30s punches (3kg dumbbells)


Workout 2


Crunch+tuck with 5kg behind neck: 50, 52, 56, 64
Static leg raise: 58s, 76s, 92s, 104s
Russian twist (9.2kg): 24, 32, 40, 52
Extended arm push-up position hold: 16s, 24s, 32s, 36s
Side bends 9.2kg: 32L, 40L, 32R, 40R

3x3 military press (42kg)
8, 7, 5 Side to side pull-ups (9.2kg)
2x10 barbell squats (42kg) (right down, right up)
3x12 bent over rows (42kg)
3x10 one hand plyometric press-ups (L)
3x6 one hand plyometric press-ups (R)

 

20th February 2011

Crunch + tuck with 9.2kg behind neck: 10, 12, 14, 16
Russian twists (9.2kg): 52, 52, 52, 64
Crunches with 5kg on chest: 52
Static leg raise: 2 minutes
Standing twist with 5kg dumbbell at chest: 1x200
Elbow to knee crunches: 2x20 (2 sets for each side)

2 minutes burpees
2 minutes step-ups on slam-man base
2 minutes fast cycle on stationary bike
2 minutes sit-up and stand
2 minutes star jumps

(All above was one ciruit, no break)

Plyometric incline press-ups: 16, 20
Plyometric decline press-ups: 20, 24
Rear shrugs (42kg): 32, 40, 36
Shrugs (42kg): 20, 24, 32

2.5 mile run

3x3 minutes shadow boxing (1 minute rest)
3x3 minutes body opponent bag (1 minute rest)

 

21 February 2011

10 minutes warm up

Rounds 3 minutes, rests 42 seconds.

3 rounds heavybag (right hand injured so no power with it)
5 rounds shadow boxing and movement
3 rounds headmovement work
2 rounds skipping

4x2 minutes sparring using 16oz gloves and not throwing hard rights. (1st partner dropped after first punch and blood everywhere and so first round was just 1 minute)

 

22 February 2011

5x3 minutes shadow boxing
3x3 minutes body opponent bag

INJURED HANDS....****

 

23rd February 2011

Workout 1

Military press (42kg): 4, 4, 5
Barbell squats (42kg): 14, 14
Plometric one handed press-ups L: 18, 20, 16
R: 8, 10, 12
Barbell calf raises (42kg) on flat surface: 28, 28
Bent over barbell row (42kg): 24, 24
Neck rolls: 24, 24

Workout two

5x3 slam man
3x3 shadow boxing

 

24th February 2011

2.5 mile run

Rounds 3 minutes, rests 1 minute.

3 rounds heavybag
3 rounds movement work
1 round maize bag
2 rounds padwork
3 rounds skipping

 

25th February 2011

15 minutes of skipping

Rounds 2 minutes, rests 45 seconds

3 rounds heavybag
3 rounds movement work
3 rounds heavybag
4 rounds sparring

5 minutes skipping