Monday 2nd August 2010 Introduction So after doing a 45 minute jog a week, a dozen pushups and crunches a week, and just feeling like I'd regressed in fitness from my days as a 15 year old gym rat, I came across Relentless' boxing routine and decided to dive head first into it. I am currently 5'11 in height. I weigh around 140 pounds. I intend to look like the Middleweight Champion Roy Jones Jr. c1993. I have a good 5 years experience from the ages of 11-16 in boxing, though I never achieved my goal of morphing into Oscar de la Hoya after I decided at 16 I wanted to be in the Arctic Monkeys. None the less I'm pretty sound technically. Training To start, I dove head first into the Interval Training routine. I have access to a large area of playing fields that include numerous football pitches and rugby league pitches. So I stood at one end, ran to the 18 yard box, walk back, half way, back, opponents 18 yard, back, other side of pitch, back, two lengths of pitch, back, 4 lengths of pitch, back. Redid it. One of the hardest things Ive ever done. Threw up in front of some U13s practising football on the other pitch. Worked my way through Strength Training A. Really started to struggle at the half way mark. Found the mountain climbers surprisingly easy, if anyone has any advice here on where I maybe going wrong it would be greatly appreciated. Did the ab workout listed by Relentless twice through. Started to struggle properly about 3/4 of the way through. Then moved onto the yes and no neck exercises, didn't expect this to start to hurt so early! I would like to thank Relentless for listing such a comprehensive workout. Going to struggle in work tomorrow I think.
Tuesday 3rd August 2010 Thank you. Happy to finally sign up! Training To start I did my aerobic training, I jogged in one direction for 25 minutes then ran back which took a similar amount of time. Got back then did: Squats 100, 75, 65 Lunges 100 leg each, was only able to do one set because this set took so long. Calf raises, TF, TF, TF Wall sit TF, TF, TF Burpees, 20, TF (16), TF (18)
Wednesday 4th August 2010 Training Started off with my anaerobic conditioning. Back to a football pitch. 18y, back, halfway line, back, opponents 18 y, back, 1L (length), back, 2L, back, 4L, back. Again in reverse. Took 21 minutes 44 seconds. Pushups 25, 25, 25 Pull ups 10, 10, 10 Diamond pushups 15, 15, 15 Wide pushups 15, 15, 15 Chin ups, 10, 10, 10 Mountain climbers, 40 EL (each leg), 40EL, 40EL Stomach crunches - 30 seconds Sit ups - 30 seconds Leg raises - 30 seconds Bicycle crunches - 30 seconds Oblique crunches (left) - 30 seconds Oblique crunches (right) -30 seconds 'Yes' neck raises - TF 'No' neck raises - TF
Thursday 5th August Training Squats 100, 75, 65 Lunges 100 EL, 100 EL, 100 EL Calf raises, TF, TF, TF Wall sit TF, TF, TF Burpees, 20, TF (18), TF (16)
Friday 6th August 2010 Training Anaerobic conditioning workout. 18y, back, half way, back, opponents 18y, back, 1L, back, 2L, back, 4L back. Repeat in reverse. Took 22 and a half minutes. Pushups, 25, 25, 25 Pull ups 10, 10, 10 Diamond pushups, 15, 15, 15 Wide pushups, 15, 15, 15 Chin ups, 10, 10, TF (8) Mountain climbers 20EL, 20EL, 20EL
Monday 9th August 2010 Interval training - 23 minutes. Push ups 25, 25, 25 Pull ups 10, 10, 10 Diamond Pushups 15, 15, 15 Wide push ups 15, 15, 15 Chin ups 10, 10, 10 Crunches - 30 seconds Sit ups - 30 seconds Leg raises - 30 seconds Bicycles - 30 seconds Oblique crunches (left) - 30 seconds Oblique crunches (right) - 30 seconds
Tuesday 10th August 2010 Aerobic Training - Ran for 50 minutes at a slow to medium pace on a route that has a number of inclines. Squats - 100, 75, 60 Calf raises - TF, TF, TF Wall sits - TF, TF, TF Burpees - 20, 20, 18 Yes neck exercises - TF No neck exercises - TF
Wednesday 11th August Anaerobic conditioning training - 23:59 minutes Push ups - 25, 25, 25 Pull ups - 10, 10, 10 Diamond push ups - 15, 15, 15 Wide push ups - 15, 15, 15 Chin ups - 10, 10 10 Crunches - 30 seconds Sit ups - 30 seconds Leg raises - 30 seconds Bicycles - 30 seconds Oblique crunches (left) - 30 seconds Oblique crunches (right) - 30 seconds
Thursday 12th August 2010 Training Squats 100, 75, 65 Lunges 100 EL, 100 EL, 100 EL Calf raises, TF, TF, TF Wall sit TF, TF, TF Burpees, 20, TF (1, TF (16)
Friday 13th August 2010 Training Push ups 25, 25, 25 Pull ups 10, 10, 10 Diamond push ups 15, 15, 15 Wide push ups 15, 15, 15 Chin ups 10, 10, 10 Abdomen Workout (x2) Crunches - 30 seconds Sit ups - 30 seconds Leg raises - 30 seconds Bicycles - 30 seconds Oblique crunches (left) - 30 seconds Oblique crunches (right) - 30 seconds Aims and Goals after 2 weeks Up the intensity of my workouts as a whole. Use my weekends to work solely on developing my general boxing skill for the next 2 weeks. Increase the number of reps and sets on a number of my workout segments. Run for 1 hour on Tuesday and Thursday, rather than 50 minutes on a Tuesday. How I'd rate my training performance in these first 2 weeks. 6/10. Need to push myself a bit futher on the strength exercises and the abdomen workouts.
Monday 16th August 2010 Training Interval Training - 23:29 minutes Pull ups (close grip) - 15, 13, 13 Push ups - 30, 30, 30 Pull ups (wide grip) - 13, 13, 13 Diamond push ups - 20, 20, 20 Chin ups (close grip) - 13, 10, 8 Wide push ups - 20, 20, 20
An increase in work has unfortunately got in the way of my exercise program, which has pretty much crippled my running (aerobic and anaerobic). Update from 17th August to 24th August. Tuesday 17th August 2010 Squats - 100, 100, 100 Calf raises (left leg) - TF, TF, TF Calf raises (right leg) - TF, TF, TF Wall sit - TF, TF, TF Burpees - 20, 20, 20 Crunches - 45 seconds Situps - 45 seconds Leg raises - 45 seconds Bicycles - 45 seconds Oblique crunches (left) - 45 seconds Oblique crunches (right) - 45 seconds
Wednesday 18th August 2010 Pull ups (close grip) - 15, 13, 13 Push ups - 30, 30, 30 Pull ups (wide grip) - 13, 13, 13 Diamond push ups - 20, 20, 20 Chin ups (close grip) - 13, 10, 8 Wide push ups - 20, 20, 20
Thursday 19th August 2010 Squats - 100, 100, 100 Calf raises (left leg) - TF, TF, TF Calf raises (right leg) - TF, TF, TF Wall sit - TF, TF, TF Burpees - 20, 20, 20 Crunches - 45 seconds Situps - 45 seconds Leg raises - 45 seconds Bicycles - 45 seconds Oblique crunches (left) - 45 seconds Oblique crunches (right) - 45 seconds
