MagMatts strength and conditioning log

Hello everyone.. I have been boxing for about 3 years or so, and have a decent winning record.. For the last year or so, I haven't had so much fire in my training as I used to (im still in the gym every day Im supposed to be, I just havent been able to push it as far as diet and stuff at home goes, which USED to be only roadwork for me... So I will basically start strength training for the first time in my amateur boxing career now, and Id like to log it here for motivation and criticism! (I did a deck of cards worth of push ups and situps each night for about a year when I first started training, but since then, I will do a quick "routine" here and there but never stick to it).

Anyway, sorry for the long intro. I am actually on a break from the boxing gym til New Years, so I have decided to use the off time to help get in a routine of running(again) and strength training.

Tuesday 12/18/12 (Day One)

Ran 2.5 miles (live in the mountains, always makes for a fun run, and always finish with a hill sprint, huge hill right before my driveway)
Circuit.. 3 Sets of each
Squat Jumps(tuck at top of jump) x 15
Clap Pushups x 15
Clean and Press(explosively, lightweight I think 45 lbs) x 15
Boxing Squats x 20
Pull ups x 5, chin ups x 4
Burpess(replaced 2nd and 3rd set of sqwuat jumps) x 15
Medicine Ball Push Ups(one hand on, other off) x 20 (replace 2nd set claps)
Push ups with feet elevated and hands on medball(replaced 3rd set claps) x 15

 

Thursday 12/20/12
Ran 1 mile on treadmill, 6:44 (warm up)

Tabata Intervals (did 3 minute instead of 4, 20 on 10 off)
Heavy Bag Punchouts, Tabata 3 minutes
1 Minute rest
Burpees, Tabata 3 minutes
1 Minute rest
Mountain Climbers w/plyo pushup every 3 tabata 3
1 Minute rest
clean and press tabata 3

Pull Ups,
10, 7, 7

Abwork (Alternated between barbell twists, glute-ham raises, and sit ups on roman chair).

Damn, I was stronger in 10th grade when I was in strength training class! Haha

 

Friday 12/21/12

3 mile run through the mountain, with sprints mixed in (6 flat(ish) sprints, 2 hill sprints, all flat sprints were at least 75 M).

 

So after a small break for the holiday week, I have been back at it, started back at the gym last week. So here goes..

1/7/13
Boxing gym

1/8/13
Boxing Gym

1/10/13
Boxing Gym

Our workouts at the gym usually consist of warming up/shadowboxing for 2 or 3 rounds, and ten another 10-12 rounds of boxing specific work(some days more mitts than bag, some days more or no sparring, etc, etc) followed by a core routine. I have began doing some strength training at the gym right after our workout as well, that I will post for criticism and to keep track for myself.

 

1/12/13
Boxing workout at home
-3 Rounds shadow boxing, 6 rounds on bag
-2 mile run

 

1/14/13
2 Mile run directly before training, on dreadful treadmill, 15:05
Boxing gym
Upper body strength tr. directly after boxing
-15 Pushups (hands around dumbells, feet elevated) x 3
-15 Delt Raises x 3
-15 Bent over back flys x 3
-15 Straight Arm front raise x 3 (15 lb dumbells, the last 3 are for shoulder maintenance, just getting over a shoulder injury)
-10 Barbell tricep extension x 3(short bar), not sure how much weight will update when I return to gym and see
-15 curls with same bar and weight as tri extension
-10, 9, 8 Pull ups, alternating grip each time (once I got home after gym)

 

1/15/13
3 Mile run around 11 AM
Boxing Gym
Upper body str. tr.
-15 Pushups (med ball, "Rocky style") x 3
-15 Delt Raises x 3
-15 Bent over back flys x 3
-15 Straight Arm front raise x 3 (15 lb dumbells, the last 3 are for shoulder maintenance, just getting over a shoulder injury)
-10 Barbell tricep extension x 3(short bar), not sure how much weight will update when I return to gym and see
-15 curls with same bar and weight as tri extension
-10, 8, 8 Pull ups, alternating grip each time (once I got home after gym)

 

1/16/13
Lower Body Str. Tr.
7 am:
-Bear Crawl forward and backward(20 sec each way) x 3
-Crab Walk forward and backward(20 sec each way) x 3
-Duck Walk forward and backward(20 sec each way) x 3
-One legged squat, 10 each leg x 3(one leg bent at 90 degrees backward, working my way up to pistols)
-One legged calf raise, 15 each leg x 3
-20 Gorilla Jumps x 3
-15 Lunge Jumps x 3
-50 BW Squats after all 3 circuits were completed.
6:00 pm
2 miles on treadmill, 14:26

Untimed shadowboxing

15 x Glute Ham Raises w/ 12 lb med bal
15 x Sit ups on roman chair w/ 12 lb med ball x 3
20 x Twists with 12 lb med ball

20 Push ups and sit ups x 10, no rest. Right before I hit the sack for the night.

Not sure how effective this workout in general is, and especially the walks, it was very "on the spot". Will add my run in after it is completed.

 

1/17/13

Boxing Gym
Shoulder Maintenance lifts(same asdescribed above) directly after training.

1/18/13
35 minute run, stopped to do pull ups on tree branch along run, and 50 push ups halfway through run.

 

1/20/13

2 mile run through mountain

1/21/13
Boxing Gym
Shoulder Maintenance lifts + Push ups

1/22/13
50 Jumping Jacks
8 FreestylePush-ups
50 High knees
10 Burpees
10 Crunches/Sit-ups/Lying leg raises
10 Squats
8 Freestyle Push-ups
10 Crunches/Sit-ups/Lying leg raises
8 Freestyle Push-ups
10 Squats
50 Jumping Jacks
1 minute Wall sit
8 Freestyle Push-ups
50 High knees

Repeated circuit 5 times. Got the workout from rosstraining forums..

Didn't seem that challenging, I plan to maybe try it again another time and either up the pace and time it, or just use it as a finisher maybe.(with just one set, but more reps)

There are def. more simple workouts I have done that feel more effective...

 

1/24/13

Ran 3 Miles on treadmill at gym, 22:30, directly before training
Boxing training
Shoulder Maintenance Lifts

 

1/25/13

Boxing workout at home, just shadowboxed for a couple rounds and hit the bag for a few.(can't remember how many exactly)

1/27/13
Ran 4 miles through mountain, half an hour.

10 minutes of shadow boxing to warm up
Tabata Intervals (4 minutes per exercise, 20 on, 10 off, 1 minute rest between exercises)
Punch Outs on Heavy Bag
Burpees
Push Ups
Jack Knifes (V-Ups)

Was spent after the first interval of each exercise, but I pushed through it and will be better next time for it!

 

1/28/13
Boxing gym workout, very light
I was spent today from the start for some reason, no running or str training.
1/29/13
Ran 2 miles through mountain, didnt time it
Boxing gym workout
Quick circuit leading the guys at the gym (right after our boxing training)
10 x Clap Pushups
10 x Burpees
10(3 steps = 1) x Mountain Climbers
12 x Jack Knifes

Repeated 4 times. I could have done more, but wanted to do a group workout, and most of the guys arent in quite good as shape as me as they're less experienced, but it was still a good workout, especially right after training.

 

1/31/13
30 minutes on elliptical.. Have had some pain in my Achilles and up the outside of my calves the last 3 days or so, guessing it is a result of going from no leg training except running, to a lot of explosive jumps and what not..(for me, at least.) Interestingly, not only did using the elliptical not bother my legs, it seemed to relieve them.
Boxing gym workout
Shoulder maintenance + 3 x 25 Push ups w/ feet elevated,

 

Ran on the elliptical for half an hour on Friday(2/1/13), then held off training over the weekend expecting some tough sparring that fell through, than developed a cold at the start of the week...back to the gym tonight..

2/6/13
Boxing gym workout
Ran half a mile on treadmill at gym, chest was burning terribly due to cold I am guessing, so I cut it short