Killabee summer training

Hey guys, decided to start my first training log. Here's some information about me:

Height: 192cm (6'3)
Weight: around 90kg (198 lbs)
Age: 27

Been boxing for a couple of years and currently I am bulking up to the 90kg/200lbs amateur weight class. Right now I weight about 90 kilos and am going to bulk up about 5kg more before I start cutting the extra flab away and getting ready for autumn. I started bulking from 84kg (185lbs).

I will update my first training log in the evening

 

Monday June 11th

Because I dont have a pull-up bar at home, I did a small pyramid set of chin-ups at work:
1-2-3-4-3-2-1-max
Minimal rest between the reps

When I came home I did this:

Circuit training:
Three rounds of bodyweight exercises, 30sec per exercise, no rest in between, 30sec rest after a round.

Squat
Pushup
V-up
Superman / back extension
Ab bicycle

Arm endurance circuit:
The first circuit is almost the same one as seen on some video on youtube with Freddy Roach doing it with some female boxer. I think the man explaining the exercises is Pacman's former conditioning coach? Second circuit's just different punches.

I did the circuits with 1.5kg dumbbells. One round of both circuits. 30 sec per exercise, no rest in between exercises, 2 mins rest after the circuit.

First round:
1-2 punch combination
Butterfly chest
Lateral raise
Ladder climbing
Tricep raise
Lateral hold

Second round:
1-2
uppercuts
1-2
hooks
1-2
anything goes

My shoulders felt rather "interesting" during and after these exercises

 

Tuesday June 12th

Boxing practice:
Today's theme in training was endurance. We did:

3x3min skipping
3x4min bag work with 10 pushups, crunches, back extensions and burpees at every starting minute

9x1min sparring, 1min rest
1x9min sparring with the sparring partner changing every minute

Some medicine ball work afterwards (slams etc).

 

Wednesday June 13th

For "warmup" I played 2vs2 badminton for an hour, then hit the gym in the badminton hall. Turned out the gym was pretty crap (no barbells except one at the bench which was constantly in use and no squat rack) so I only did a quick workout and left.

3x5 bench press
3x5 dumbbell row (x2)
3x5 dumbbell snatch (x2)

Also did a few warm up sets before each exercise to find a suitable weight for me, as I haven't lifted in a while.

 

Thursday June 14th

Boxing practice (afternoon):

15-20min warmup with shadowboxing, footwork & coordination drills and some bodyweight strength exercises
5x3min sparring
3x3min heavy bag
2x3min heavy bag intervals (10 sec work / 10 sec rest)

To cool down, I did some light shadowboxing and some footwork drills. I feel much clumsier than before, especially when taking small steps. Lots of shadowboxing and rope jumping is needed when it's time to cut weight.

Core circuit (evening):
4 rounds, first 60 secs, then 45, 30, 15, 30 sec rest between rounds. As many reps as I possibly could without sacrificing form.

Sit-up variation (V-up without raising your legs)
Back extensions
Russian twists

Afterwards I did 3 sets of ab wheel rollouts, around 10 reps each (knees on the ground).

 

Monday June 18th

Kettlebell workout

Kettlebell halos for warmup with a 26lbs kettlebell
5min of Turkish Get-ups with a 26lbs kettlebell

Burpees 10->9->8->7...->1, 10 sec rest between a set (total of 55 burpees)

Not much of a workout, the get-ups were very light because the KB is not heavy enough for me anymore

Tomorrow its boxing training and on wednesday it's strength training. Gotta figure out something for thursday as I can't go to the boxing gym.. :|

 

Tuesday June 19th

Boxing training

3x3min rope skipping
2x4min mixed shadowboxing with weights & pushups, situps, back extensions and burpees

9x1min sparring
3x3min sparring
We were three people, one person always stayed in the ring for 3 minutes while the two others changed up every minute.

Medicine ball work: slams, uppercuts, straights, situps and russian twists.

 

Wednesday June 20th

Strength training

At work, I did roughly 25-30 pullups in the afternoon before leaving.

When I got home, I continued with my workout:

5x10 One leg pistol squats /w assistance
A pyramid set of one hand pushups /w assistance: 5-6-7-6-5 (on each side)
3x25 oblique crunch (on each side)
3x25 back extension
3 sets of russian twists until I felt some burn
3x25 shrugs /w a 26lbs weight on each hand

I used a doorframe when doing the squats and I needed a lot of assistance. My legs are very weak and way too tight for the pistol squat. Note to self: stretch more.

:bbb

 

Friday June 21st

Strength / endurance training intervals

15sec work, 15sec rest, 8 cycles (4 minutes) per exercise. Roughly 2 minutes of rest between exercises:

Squat
Hindu pushup
Crunch / ab bicycle
Back extension variations

I also did 3 sets of shrugs and hammer curls afterwards.

Its midsummer fest in Finland, so now it's time to relax and enjoy the sun Next week ill be able to finally go to the boxing gym 3 times like I usually do.

 

Monday June 25th

Strength & endurance

Chinups: 3-4-5-4-4-3 = 23

I did the following circuit 5 times with roughly 2min break between rounds:
10 hindu pushups
20 lunges
30 squats

After the circuit, I did a variety of core exercises including v-ups, ab bicycles, crunches, side crunches and a plank. Also did a few small sets of pushups to finish my workout (10-20-10).

Only this week to go and then it's time for some weakling lifting

 

Tuesday June 26th

Boxing practice

Warm-up including light jogging, dynamic stretching, some strength & plyometric exercises and short sprints.
6x3min(?) bag rounds focusing on technique
3x3min rope skipping
3x3min med ball work (slams, uppercuts, straights)
1x3min shadowboxing /w weights
2x3min shadowboxing /wo weights

No sparring today

 

Thursday June 28th

Boxing practice

5-10min warmup
around 15 minutes of different core strength exercises
technique practice with a partner (slipping, bobbing and weaving, parrying and countering)
4 sets of pullups/chinups
3x3min med ball work

[excuse]I had to keep a rest day yesterday because I was more sore than in a looong time..[/excuse]

 

Saturday June 30th

Intervals
Some light interval training.

5x 50m sprint, 50m jogging
10min jogging to cool down

 

Monday July 2nd

I'm a weak ******* day

I did 1-3 warmup sets for each exercise with varying weights.

Squat:
1x5x60kg
2x5x55kg

Bench:
1x5x60kg
2x5x55kg

Barbell row:
1x5x60kg
2x5x70kg

Deadlift:
1x5x70kg
1x3x80kg (fail)

+ few sets of calf raises, shrugs and hammer curls with the dumbbells.

Not exactly numbers to be proud about. What especially concerns me is how I can bench and row same amounts as I can squat. Bodyweight squatting (excluding one leg squats) doesn't really build a whole lot of maxilmal strength

 

Tuesday July 3rd

Boxing

Warmup /w some shadow boxing and plyometrics
6x3min bag rounds focusing on rhythm and combos
3x3min med ball slams, uppercuts and straights
3x3min rope skipping
3x3min shadow boxing (first round /w 2kg weights, second /w 1kg, third with none)

No sparring