SUNDAY Kind of a high calorie day but I still crammed in alot of fruits & veggies at least. Lots of walking today (yesterday too). TODAYS EATS 20 piece chicken nuggets 1 Jugo Juice "Pomavite" + whey, chipotle club sandwich 1 cup Acai juice, 1 fruit source bar 1/4 Meat Lovers 14" pizza, 1 cup salad 1 V8 1 cup juice --running total-- 12 fruits & veg, 5 meat, 2 dairy, 5 grain
MONDAY 30:00 cardio -It was like I had ADD today in the gym, I was jumping from 1 piece of equipment to another. I got only about 30:00 of decent cardio in. Half the time I was trying to get my HR to about 145 but I was trying to slack too since its supposed to be a back off week, it didnt work until I got on the treadmill. I need to be at around 7.3mph to have my HR where I want it. 10:00 jump rope 5 rounds shadowboxing 3 rounds footwork bag 2 rounds double end bag 2 rounds speed bag 3 rounds heavybag 4 rounds "sparring" 3x10x170 deadlifts -The "sparring" was at a slower speed and all I did was work defense and counter punching. The last round was real sparring but at about 50%. The deadlifts where me just spotting a friend on form and between sets Id do a couple. TODAYS EATS 1 bowl of vector, 1 cup of juice, 2 fish oil 1 piece of meat lovers pizza 1V8, 1 multivite 1 small tin of flavoured tuna, 2 cups salad, 398ml can of fruit cocktail 1 protein shake (after boxing) 2 chicken thighs, 1 cup salad, 1 huge ass apple, 1 cup blueberries 1 piece of meat lovers pizza, 1 cup green tea --running total-- 11 fruits and veg, 4 grains, 3 dairy, 4 meat
TUESDAY Went swimming at the pool, wasnt really much exercise but meh TODAYS EATS 2 slim fast bars (had to run for breakfast, ate my girlfriends stuff lol) 2 ham sandwhiches (whole wheat, lettuce, onions, honey mustard), 2 silhouette yogurt singles, 1 nectarine, 1 cup grapes 1 V8 1 fruit source bar 2 chicken thighs, 2 cups salad, 1 cup rice, 2 cups coffee (black) --running total-- 6 grains, 11 fruits and veggies, 1 dairy, 3 meat
WEDNESDAY 2.5 miles on treadmill (5:00 cool down) -The 2.5 miles took 19:30. Im still trying to find the pace where Im at 145bpm, 7.3mph was way too slow and 8.0mph is a bit too high, I think I'll just stick with 8.0mph because I dont like going any slower than that. 10:00 jump rope 6 rounds shadowboxing 5 rounds technical sparring Ab circuit 2 rounds heavybag 2 rounds footwork bag 2 rounds double end bag 5x1-2-1-2-1-2-1-2-1-2 with 2lb handweights 5x2-3-2-3-2-3-2-3-2-3 with 2lb handweights 5x3-4-3-4-3-4-3-4-3-4 with 2lb handweights AB CIRCUIT 15 V-ups 15 Knee Ups 15 Chinnies x 3 TODAYS EATS 1 bowl of vector, 2 fish oil 1 multivite, 1 V8 (after run) 1 ham+cheese+veg wrap, 450ml dole pineapple passion mango juice 12 perogies fried in half an onion 1 cup red grapes 1 protein shake (after boxing) 2 cups coffee (while cooking) 2 pork chops (cooked in mushroom soup), 2 cups stuffing, 1 cup cream corn, 2 cups juice 2 silhouette yogurt singles --running total-- 6 grains, 11 fruits and veggies, 3 dairy, 3 meat
THURSDAY 10:00 jump rope A jog (I dont know the distance or time, Id estimate 4km or so) 6 rounds shadowboxing Isometric punch against a wall (start middle and 90% extension, 5 secs each point) 10 mini ball punches (3lbs) x 5 (jab and straight) 3x5 double clap pushups 3x10 (per side) power overs 3x10 depth jumps off ring 3x10 lunge jumps 3x20 one legged lateral hops across the "footwork square" 20 25lb front neck curls 20 25lb back neck curls 20 25lb side neck curls (left) 20 25lb side neck curls (right) x 2 3x20 170lb shrugs -Biceps are sore today so I just did light skill work and a bunch of plyometrics and neck. I have keys to the gym now , I can now train whenever I want. The next few weeks are gonna be sweet as I figure out how to best take advantage of this. TODAYS EATS 2 bowls of multigrain cheerios 1 fruit source bar, 1 V8 12 perogies, 1 cup salad 1 cup trail mix 2 ham sandwhiches (homemade whole wheat, ham, lettuce, onion, honey mustard) 2 cups juice --running total-- 9 grains, 3 dairy, 10 fruits and veggies, 2 meat
FRIDAY I found out a couple days ago that the guy I sparred a few weeks ago was in king of the cage. I knew he was in it but it didnt click that it was a PPV thing or even pro, for a while I just thought it was a fancy AM thing. But no it was pro and on TV, I saw the poster up in the gym yesterday. Go raphael. I also bought bruce lees "expression of the human body" and started reading it today, halfway done already. Its been a good reminder of things Im neglecting so Im going to be incorporating some of these things. If anybody reading this knows of any more of bruce lees books Id appreciate the title so I can keep an eye out for it, Ive now got his jeet kune do book and this one. TODAYS EATS 2 bowls multigrain cheeries, 2 cups juice 1 bowl of chicken noodle soup, 1 cup salad 1 extreme protein jugo juice 1 cup green tea 2 pineapple chicken drumsticks, 2 cups salad, 1 cup green tea 2 cup trail mix (seeds and dried fruit, I munched on it all day) 1 V8 --running total-- 6 grains, 2 dairy, 12 fruits and veggies, 2 meat
SATURDAY TODAYS EATS 1 fruit source bar 3 english pancakes+maple syrup, 7 maple sausages, 1 cup tea 1 multi vite 1 bowl chicken noodle soup, 1 cup salad 1 cup salad 1 bowl clam chowder, 2 pieces garlic toast, 2 cups pineapple 1 cup salad 2 pitchers beer, 2 beers, 1 shot --running total-- 10 fruits & veg, 8 grains, 4 meat, 0 dairy
lol thanks well Im meeting my gf's family so Im just trying to get along. I was drinking with the brother last night and the gf wanted to try her hand at making english pancakes. SUNDAY Swam for an hour, mostly just practicing different strokes and coming up with some decent exercises that I can do in water, came up with a few decent ones I'll be incorporating this week since I can make it to the pool fairly frequently this week. TODAYS EATS 1 bowl multigrain cheerios 1 orange juice 1 cup salad, 1 cornmeal muffin 1 V8, 1 small tin of flavoured tuna 1 fruit source bar 1 orange, 2 silhouette yogurt individuals 1 beer (with the gfs dad) 1 tex mex burger, 1 tossed salad, 2 cups green tea 1 pear 2 slices toast with jam 2 cups warm skim milk (couldnt sleep) --running total-- 7 grains, 4 dairy, 13 fruits and veggies, 2 meat its only 7pm so I'll probably be having a bit more to eat. likely fruit.
MONDAY morning 2 rounds shadowboxing to warm up then... 5 sec isometric punch against wall at starting point 5 sec isometric punch against wall at mid point 5 sec isometric punch against wall at 90% extension 10 miniball punches/throws with same punch x5 for jab and cross 10x10 drill :30 rest 10x10 drill :30 rest 10x10 drill 1:00 rest x 3 3 rounds shadowboxing to cool down -Not a bad little workout those 10x10 drills, I think Im supposed to use more rest but this way its more like an actual hard round. Plus I was short on time. MONDAY evening 10:00 jump rope 10 rounds shadowboxing 4 rounds heavybag 2 rounds footwork bag 2 rounds speed bag 2 rounds double end bag 3x10 depth jumps off the ring 3x5 per leg lunge jumps 3x10 clapping pushups with feet on the ring 3 rounds sparring 3x10 per side power overs 3x20 1 legged lateral jumps 2xfail plate pinches (2x10lb plates) 2xfail 1 handed ****** hangs 5x(1-2)(2-3)(3-4) 2lb weighted combo's -I got together a few middleweights for sparring friday morning, this is going to be fun. I forgot abs but whatever, Ive done alot today. TODAYS EATS 1 bowl vector 1 fruit source bar 1 fruit bag (at AWG), 1 orange juice 2 ham sandwhiches (ham, onions, lettuce, honey mustard), 1 cup salad, 1 cup green tea 1 V8 1 protein shake (after boxing), 1 multi vite 1 small can flavored tuna, 2 cups(before cooking) pasta+sauce+lots of parmessan 2 cups warm skim milk (to help me fall asleep so I can get even more sleep) --running total-- 8 grains, 12 fruits and veggies, 2 meat, 4 dairy
TUESDAY morning 1.75 mile run 5 rounds shadowboxing in the pool (nobody else was there ) 10:00 of swim intervals -I took 10:03 to do my 1.75 mile run today so that week of rest really did me some good. The shadowboxing I did with my arms underwater and a few times each round Id take a deep breath, go underwater and throw 2 or 3 five punch combos (still exhaling a bit with each punch) I find that hooks get the most resistance. With the intervals Id swim the length of the pool (its a small hotel pool) twice with either the front stroke or the back stroke (Id alternate) then rest for :30 and keep going. Pool intervals are really effective, Im definately going to continue with these for a while (my quads will hate me for it though). Afterwards I stretched in the hot tub for 10:00. My (anterior) shoulders are a bit fatigued/sore from yesterday. TUESDAY evening 5:00 jump rope 7 rounds shadowboxing 45:00 doing drills + getting lots of tips from the coach 2x8 1 db clean + press (55lbs) 2x10 walking lunges (130lbs) 2x5 assisted glute ham raises 2x5 1 db bench press (75lbs) 2x5 1 db rows (75lbs, far too light) 2x15 wrist extensions (20lbs, 15lbs) 2x15 wrist curls (25lbs, too light) 2x20 wrist rotations with sledge 2xfail plate pinches (2x10lb plates) 2xfail 1 handed ****** hangs -ran out of time, I was going to do my neck too. I have to split up my work better and/or cut down. TODAYS EATS 2 eggs, 2 sausages, 4 bacon strips, 1 cup hashbrowns, 1 cup fruit, 1 cup tropicana orange juice, 1 cup coffee 2 cups 2% milk, 1 450ml dole orange juice (after morning workout) 2 chicken strips, 2 cups fries 1 fruit source bar 1 granola bar 1 protein shake, 1 multi vite, 2 fish oil (after boxing) 1 fruit source bar 12 perogies, 1 cup coffee, 2 silhouette yogurt singles 2 toast + jam, 1 cup skim milk --running total-- 4 meat, 13 fruits and veggies, 4 dairy, 4 grains
WEDNESDAY morning 2 rounds shadowboxing Iso-dynamic punches (jab+cross) x5 then... 10x10 drill :30 rest 10x10 drill :30 rest 10x10 drill 1:00 rest x3 3 rounds shadowboxing WEDNESDAY evening 10:00 jump rope 8 rounds shadowboxing 3 5:00 rounds heavybag 2 rounds footwork bag 2 rounds speed bag 2 rounds double end bag held handpads for a guy ab routine 5x(1-2)(2-3)(3-4) 2lb weighted combos TODAYS EATS 1 slim fast bar (breakfast on the go) 2 cups chocolate milk, 1 multi vite, 2 fish oil (after morning) 2 cups whole wheat pasta+parmessan, 1 cup salad, 1 cup pineapple 1 fruit source bar 1 coffee chicken burger, 1 450ml grapefruit juice 1 granola bar 1 fruit source bar 1 protein shake, 1 multi vite, 2 fish oil 2 cups rice, 1 cornmeal muffin, 1 green tea jello! --running total-- 8 grains, 2 dairy, 10 fruits and veg, 0 meat
THURSDAY morning .5 mile on treadmill then... 2 lengths of pool (front stroke or back stroke) :30 rest x15 4 lengths of pool (just kicking with legs, frog stroke, legs, frog stroke) :30 rest x3 -The treadmill wouldnt go fast enough, it would top out at 10.2 miles an hour. It was fine tuesday but today it just didnt want to co-operate so after a half mile I gave up and just decided to swim for longer. I cant wait until the college gym is open again and I can run again. I'm really close to 1.75 miles in 9:00, I can probably do it right now but the stupid treadmill Im using now wont let me. I'll run intervals saturday at the track maybe...hmmm THURSDAY evening 10:00 jump rope 10 rounds shadowboxing 4 rounds heavybag 2 rounds footwork bag 2 rounds double end bag 3x10 depth jumps 3x10 lunge jumps 3x20 one legged lateral jumps -bent my wrist on the heavybag, its a bit sore but I should be good for tomorrow hopefully. Since I hurt my wrist I didnt do forearm, grip or my upperbody plyos...slack day. TODAYS EATS 1 slimfast bar, 1 bowl salad, 2 cups milk 1 chicken crave from pita pit, 1 coffee 1 V8 1 "ripped berry" booster juice (25g protein) 1 multi vite, 2 fish oil 1 fancy pasta dish (I cant remember the name but it had tomatos, angelhair pasta, prawns and other junk), 2 glasses water 1 granola bar 1 cup salad, 1 cup green tea 2 cups warm milk --running total-- 5-6 grains, 11 fruits and veggies, 4 dairy, 3 meat
FRIDAY morning 4 rounds shadowboxing iso-dynamic punches (jab+cross) x5 9 rounds sparring then... 10x10 drill :30 rest 10x10 drill :30 rest 10x10 drill 1:00 rest x 3 -Awesome morning. The sparring was lots of fun and the guys want to spar again monday morning. Im going to start doing everything with my mouth piece in too. FRIDAY evening 2x8 clean and press (55lbs, left arm is weaker) 2x10 walking lunges (130lbs) 2x5 lying leg curls (90lbs) 2x5 one arm bench press (75lbs, left arm is weaker) 2x5 one arm rows (90 or 95lbs [cant remember exactly], left arm is stronger) 2x20 one legged calf raises 15, 12 wrist extensions (20lbs) 2x15 wrist curls (35lbs) (there was no smooth plates for pinches or adjustable dumbells or barbells for rotations) 3x12 wrestlers bridge TODAYS EATS 1 slimfast bar, 1 cup skim milk 2 cups 1% chocolate milk, 2 cups grapes, 1 multi vite, 2 fish oil 1 fruit source bar 591ml lipton green tea 2.5 chicken fingers, 1 cup fries 1 high impact acai booster juice (25g protein) 1 cup green tea, 10 strips of candy (tiny things, hardly worth noting but oh so good mmmm) a bunch of sushi, 1 beer 1 cup green tea, 1 cup warm skim milk ---running total-- 2-3 grain, 4 dairy, 9 fruits and veg, 2-3 meat
SATURDAY TODAYS EATS 2 bowls clam chowder+*******s, 1 cup pineapple, 1 cup green tea 1 multi vite, 2 fish oil 1 fruit source bar, 2 cups 1% chocolate milk 3 big sausages (440 calories each) 1 multi vite, 2 fish oil 2 cups orange juice Theatre popcorn (un buttered), medium diet coke 7 fruits and veg, 6 grain, 5 meat, 2 dairy -My damn roommate is eating my food AGAIN! so I took his sausages and ate them in front of him. Im gonna snap I swear...
