PugilistStudent's Training Log

ROFLMAO thats awesome! gimme some mother ****en carrots!!:twisted:

 

WEDNESDAY

2:00 Interval on the rowing machine (2:00 or less 500m pace)
1:00 Slow rowing (recovery)
x 5 (5:00 cool down)
15:00 exercise bike (10:00 cool down)
-I covered 2800 meters on the rower. On the bike I did 100-110rpm on lv5 the whole time and my HR was at about 165bpm the whole time. I couldnt do my usual run today because the cardio class was in there and only the rower wasnt being used lol. Oh well its good to switch it up.

10:00 jump rope
5 rounds shadowboxing (all the rounds today where 5:00)
3 rounds footwork bag
1 round uppercut bag
1 round double end bag
2 rounds heavybag
-I just went really hard today in general. Just motivated I guess cuz of yesterday I think. Buddy wants to work with me again on monday.

TODAYS EATS
1 bowl vector, 500ml orange juice, 2 fish oil, 2 extreme lean
1 cup coffee (250ml, I really needed it this morning)
1 protein shake (after workout), 1 multi vite
2 turkey sandwhiches (whole grain, onions, romain, banana peppers, pickles, sweet onion mustard), 341ml apple cider, 2 fish oil
1 cup fat free cottage cheese, 1 cup green tea
1 protein shake (after boxing)
2 servings of honey glazed salmon, 2 big bowls of salad (romain, carrots, onions, green peppers, lots of croutons, 4tbsp dressing total), 1 cup green tea
--running total--
7 grain, 9 fruits & veg, 3 meat, 2 dairy
-I slept in so I only had time for cereal this morning so I figured Id do the same as yesterday. Besides these sandwhiches are awesome. I'll do my next planned day tomorrow since I can sleep in and have more time.

 

THURSDAY

1.5 mile run (5:00 cool down)
10:00 ellitical stepper thingy (no cool down)
-I ran the 1.5 in 8:49 this time, its a bit more of a jump than I wanted but thats ok. After that I went on the "thingy" and did 10:00, the heartbeat monitor was screwed up and was totally giving me the wrong readings and I know it someone mustve had a heart rate monitor on somewhere. I just didnt feel like doing cardio today either, I think my quads are getting overworked a bit maybe and thats why they're just kind of fatigued. Or not enough carbs this morning. Or Im just tired of the same kind of cardio I've been doing. Or its the intervals yesterday. Im just not sure but next time I'll have some toast with my eggs too. I think its safe to start doing various kinds of conditioning now, I dont think these pills will cause anything bad to happen. I'll start mixing it up next week. Boxing later.

5:00 jump rope
5 rounds shadowboxing (all rounds where 5 minutes again)
2 rounds speedbag
2 rounds footwork bag
2 rounds heavybag
1 round rope drill/head movement drills
1 round shadowboxing
-The trainer worked with me on my jab today, thats about all there is to say about today.

TODAYS EATS
2 egg omelett (green onions, extra green peppers, ham), 1 cup of orange juice, 2 fish oil
V8, 2 extreme lean
1 protein shake (after workout), 1 multi vite
3 tuna melts, cup of green tea
2 extreme lean (before boxing), 1 protein shake (after boxing)
1 cup strawberries/grapes
1.5 cups whole grain pasta, .5cups marinara sauce, 4tbsp parmassan cheese (spelling?), 2 fish oil
2 cups juice, 1 cup green tea
--running total--
3 meat, 9 fruits & veggies, 5 grain, 3 dairy

 

FRIDAY
I'm not working out today since yesterday was such a bummer I might need some more rest.

TODAYS EATS
3 packets of oatmeal, 1 V8, 1 multi vite, 2 fish oil, 2 extreme lean
2 turkey sandwhiches (pickles, romain, onions, green peppers, sweet onion mustard), 1 cup of grapes, 1 cup of juice, 2 fish oil, 2 extreme lean
ginger/pear chicken (ginger, pears, etc), 1 cup rice, 2-3 cups salad (2tbsp italian), 1 cup juice, 2 fish oil
--running total--
8 grain, 9 fruits and veggies, 0 dairy, 3 meat

 

SATURDAY
Went for a 2 hour hike, might go for another one.

TODAYS EATS
4 potato pancakes, 1/3 cup sour cream, 1 huge glass of orange juice, 2 coffees
1 wunderbar (I wanted quarters and it wouldnt give me my change unless I bought something, stupid machine), 1 diet coke
1 chicken wrap (4 small chicken thighs, alfalfa sprouts, green peppers, green onions, onions, banana peppers, jalapeno peppers, mushrooms), 2 cups coleslaw (3tbsp zesty italian), 1 cup juice
1 cup green tea
--running total--
11 fruit and veggies, 2 meat, 2 dairy, 1 grain

 

SUNDAY
10:00 elliptical resistance 16 70rpm
6:00 elliptical resistance 10 60rpm

1:00 resistance 20 75-80rpm
1:00 resistance 10 60rpm
x7
-I did the above as 1 workout without getting off the machine so it was all together but two "parts". I also did a couple sets of seated rows and seated chest presses today because I was "shadowing" (no not stalking, its for an assignment) a guy at the gym today for my business class, 4 time mr. canada. Hes now training people now and he let me shadow him but turned everyone else down, I dunno what made him decide to let me shadow him but it was enlightening.

TODAYS EATS
1 bowl vector, 1 cup grapes, 1 cup juice, 2 fish oil
2 turkey sandwiches (romaine, onions, banana peppers, pickles, sweet onion mustard), 1 V8, 2 fish oils
1 apple
3 pieces sushi, 1 homemade mini pizza (sweet thai tuna, green peppers, jalapeno peppers, mushrooms, cheese, tomato paste...too many jalapeno lol), 1 fuze juice
2 silhoutte individuals
1 cup green tea
--running total--
8 grain, 9 fruits & veg, 2 dairy, 2 meat
(been getting more grains than I want lately)

 

Its a cereal. Its like a supplement in a way, its completely loaded with extra vitamins, I swear its got something like half the vitamins you need in a day just in 1 bowl with more protein than any other cereal Ive seen, plus it tastes good.

The sandwiches are awesome :thumbsup

MONDAY

1.75 mile on treadmilll (5:00 cool down)
18:00 on elliptical (14:00 cool down on bike)
-I thought Id increase the distance from now on and move my starting time back to 12:00 and start working that back again in increments like before. It took 12:00 for the 1.75 mile run. On the elliptical I did it on resistance 10 at 80-85rpm this brought my heart rate to about 165 most of the time but by the end it was 178 I think, I cant be certain though.

10:00 jump rope
30:00 shadowboxing in front of the mirror
4 rounds heavybag
2 rounds speedbag
4 rounds footwork bag
2 rounds human heavybag (2x:30 each round)
2 rounds technical sparring
-we had a big group of people come in today for a boxing class or something. The guys that where there are only allowed to technical spar so thats what I had to do, raphael didnt show up :-(

TODAYS EATS
1 bowl of cheeries (yesterday was my last bowl of vector), 2 cups juice, 2 fish oil, 2 extreme lean, 1 multi vite
1 homemade mini pizza (ham, green peppers, mushrooms, okra peppers, cheese), 2 fish oil
1 apple
2 silhouette 100g cups, 2 extreme lean
1 protein shake (after boxing)
2 teryaki chicken thighs, 2 cups coleslaw with zesty italian (3-4 tbsp), 1 cup rice with soy sauce, 1 cup green tea, 2 fish oil
1 fruit to go
--running total--
5 grains, 10 fruits and veggies, 2 dairy, 3 meat

 

tch, a poor ol college student like me living off 50 bucks a week can afford performance enhancing drugs and growth hormone infused cereal? I wish, then I really would be a meat eating (super/mutant) rabbit that punches his opponents into submission lol just kidding.

Theyre like corn flakes but thicker with granola chunks in it, they taste kinda cinnamony actually. Its good stuff but expensive in comparison to other cereals and after eating it for too long it starts tasting like cardboard :verysad.

TUESDAY

1.75 mile run (5:00 cool down)
18:00 on exercise bike (10:00 cool down)
Rested for a bit then...

1x3x313 deadlifts, double overhand grip (took it easy, I'd normally do 5)
1x5x205 bench press (needed help on the last one, I thought I had 195lbs lol)
1x3x70 weighted pullups (gotta drop a bit of weight)
1x2x495 Leg Press (normally 5-8 isnt that bad but 2 today was a stretch, probably because of the cardio before)
1x5x130 seated machine overhead press (need to increase the weight)

-Did the 1.75 in 11:23 (9.3mph), it would have been quite easy but that stupid bar I ate earlier was giving me cramps (I normally dont eat for several hours before cardio to avoid that). I did lv5 at 100rpm on the bike the whole time, my HR was between 160-168 the whole time, its getting easier. I kinda did my exercises out of the ideal order but I was mostly just testing what Im still capable of. I need to work on my deadlift form a bit, angle my elbows on the bench downward more, drop a few lbs for the weighted pullups, do leg press sooner and do a warm up set, start doing seated dumbell presses soon instead of on the machine. I think my gym got rid of the calf raise machine so I may have to do them on the leg press or with dumbells.

10:00 jump rope
10:00 shadowboxing
Pushup routine (see below) x3
pullup routine (see below) x3
15:00 shadowboxing (jab only pretty much)
3x10-20x100 deadlift (showing a friend proper form)
6 round on heavybag (jab only)
-I didnt seem to do much today but the work on my jab was good. Tomorrow some technical sparring and more work on my jab I think.

PUSHUP ROUTINE
5 one arm lockoffs on med ball (each arm)
5 power overs (each side)
5 tricep pushups hand on med ball
5 pop ups
-Just brutal all around.

PULLUP ROUTINE
2 pullups
2 commando pullups (each side)
2 chinups
2 around the worlds (each side)
-The around the worlds turned into typewriter pullups in the third round, I think I'll switch commandos with around the worlds.

TODAYS EATS
2 egg omelett (lots of green peppers and onions), 1 toast, 2 cups juice, 2 fish oil, 1 multi vite
1 slim fast bar (my girlfriends, I needed to grab a snack since I didnt have time to run home to mix a shake)
2 extreme lean (before workout)
3 tuna melts, 1 cup juice
1 small tin of flavoured tuna, 1 apple
2 extreme lean (before boxing)
1 protein shake
3 cups whole grain pasta (1/2 cup sauce), 2 fish oil
1 cup green tea
1 V8
--running total--
4 meat, 9 fruits and veg, 7 grains, 3 dairy

 

WEDNESDAY

1.75 mile run (5:00 cool down)
5:00 exercise bike
-Did the 1.75 miles in 11:09, wasnt too bad (9.4mph with bursts of 10mph). I skipped the exercise bike today because Im doing conditioning at the gym tonight, plus I walked for about 3 hours today straight.

10:00 jump rope
3 rounds technical sparring
3 rounds conditioning (see below)
2 rounds punch out drill (30 seconds punch out, 30 seconds rest [partner goes] for a full round)
3 rounds abs (see below)
-I ran a conditioning class today for some guys on the local hockey team, some of em had to lie down lol. Did the same with abs. Didnt get much done today but at least I got some "sparring" in, one guy was experienced and the other guy was new and fought southpaw so needless to say it was pretty damn awkward lol.

CONDITIONING ROUTINE
30 seconds burpees, 30 seconds high knee dumbell presses, 30 second lateral jumps over medicine ball, 30 seconds burpees, 30 seconds high knee dumbell presses, 30 seconds lateral jumps, 1:00 rest, 3 rounds only.

ABDOMINAL ROUTINE
30 seconds crunches, 30 seconds sit ups, 30 seconds knee hugs, 30 seconds chinnies, 30 seconds side jack knifes, 30 seconds side jack knifes other side, 1:00 rest, 3 rounds. Not overly hard but still a pretty good routine, I had to tone it down from the one I wanted to do because some couldnt do v-ups.

TODAYS EATS
3 egg omelet (green peppers, onions, oregano), 2 pieces of whole wheat toast, 1 cup juice, 1 V8, 2 fish oil, 1 multi vite
1 Protein shake, 1 apple, 1 orange (while tobaganning)
1 cookie dough dairy queen medium blizzard (mmm, I so earned it)
1 stir fry (2 chicken thighs, 2 cups veggies), 1 cup green tea, 2 fish oil
1 nectarine
--running total--
5 meat, 12 fruits and veggies, 2 grain, 2? dairy (from blizzard)

 

THURSDAY

1.75 mile run (5:00 cool down)
10:00 exercise bike
-Did the 1.75 miles in 10:58, average speed was 9.5 with a few short bursts of 10-10.5mph. Im glad Ive got a back off week coming up I need it lol. Im just worn out and keep finding excuses to cut my cardio short. I forced myself to go on the bike for the 10:00 I was stretching after the run and contemplating leaving but I got off my ass to do the 10:00, it was at varying intensities but about 5:00 was at the usual speed. During conditioning yesterday I realize Ive got to do more circuits like I used to do, its just a different kind of fatigue that I need to build up a resistance to. I'll work on it after this back off week. Im also lean enough now so I can drop some of these longer cardio days in place of real conditioning, Im still not at fighting weight but Im really lean again, I didnt have much to drop anyways though. Im not sure what I weigh now because the scale is broken but Im guessing 168-167. Boxing later.

10:00 jump rope
??? shadowboxing (see description)
4 rounds heavybag (all rounds where intense, last round was just hard hooks)
2 rounds footwork bag
4 rounds double end bag (kinda half assed)
2 rounds speed bag
-During my shadowboxing I was asked to show the hockey players proper punching technique so I showed them the stance, jab and cross. Probably spent about 10-20 minutes with them until they where doing good (fast learners) then I put them through the magic 50 which one of them liked, the others didnt...pussies lol. Anyways Id say I got around 15 minutes of shadowboxing or so. I guess Im now officially their coach which is good since theres an odd number of them I can work myself into some of the drills and get some more quality work in so theyre not a drain on my training. Its good that Im getting coaching experience though so its a trade off Im willing to make, it just means I have to stay a bit longer at the gym to get everything in, no biggie, and it might pay off.

TODAYS EATS
3 packets of plain oatmeal (+brown sugar), 2 glasses of juice, 2 fish oil
1 fruit source bar (3 fruit servings!)
2 extreme lean (before workout)
3 tuna melts on whole wheat, 1 V8 (after workout), 1 multi vite
1 small tin of tuna, 1 large naval orange, 1 cup of green tea
2 extreme lean (before boxing)
1 protein shake (after boxing), 2 fish oil
1 cup of salad (3tbsp zesty italian), Stir fry (2 chicken thighs, 1.5-2 cups vegetables, sauce)
--running total--
6 grains, 12-13 fruits and veg, 3 dairy, 3 meat

 

FRIDAY

5:00 warm up
1:30 @ 11mph
1:30 @ 6mph
x 5
1:00 @ 11mph
1:00 @ 6mph
x 5
5:00 cool down

1x3x313 deadlifts (not hard but my grip has really weakened)
1x5x205 bench press (nailed em all today
1x5x60 weighted pullups
1x5x120 weighted walking lunges (5 lunges per leg)
1x5x140 seated overhead press
1x15x200 calf raises
-The intervals werent that bad actually. I think next time I'll add 30 seconds to each. Im dissapointed in my deadlift, I used to do 353x3 and 375x1 at a bodyweight of 165...oh well, it'll come back.

TODAYS EATS
2 eggs, 2 whole wheat toast, 1 cup of salad (3tbsp zesty italian), 1 cup of coffee
1 V8
2 extreme lean (before workout)
1 protein shake, 1 multi vite (after workout)
1 double decker ham sandwich (pickles, honey mustard), 1.5 cups iceberg salad, 1 cup milk
12 fried perogies (fried in 1/2 an onion), 2 cups juice
1 small tin flavoured tuna, 1 can fruit cocktail, mug of strong coffee
--running total--
3 meat, 7 grain, 11 fruits and veggies, 2 dairy

 

SATURDAY

TODAYS EATS
1 bowl of vector, 1 cup of juice, 1 cup red grapes, 1 grilled cheese sandwhich, 2 fish oil
1 fruit source bar, 1 small tin of flavoured tuna
large diet coke, 1/2 pack M&Ms
4 chicken thighs
8? Beers
--running total--
4 grains, 5 fruits and veggies, 5 meat, 3 dairy