ShamrockNapalm training log

Lunges 50 reps (25 on each side) 90 pounds
50 reps (25 on each side) 120 pounds

Normally I would do much heavier weight but I don't own a squat rack at my house where I did this workout. I still feel like this was productive though and that's what counts.

Shadow boxed 16. oz gloves gripping 10 pound weights 10 minutes
25 pound weights 2 minutes (I couldn't really fully punch with this much weight in each hand. I was just trying to adjust to the weight. Kind of like power lifters do)
gloves and 5 pound weights 15 minutes
gloves and 2.5 pound weights 15 minutes
just gloves 12 minutes
no gloves 5 minutes

 

Incline bench dumbells curl 35 pounds 20 reps 15 reps x 2 (had to cheat on the last 4 reps for my final set of 15).

Footwork change of direction drills nonstop movement. approx. 10' x 10' area to work with.

5 minute rounds x 3

I was drained after the footwork but still did one more routine

35 pound dumbells standing press 21 reps 15 reps 12 reps

 

Rested

 

170 situps 3 sets (full extension)

220 bench press 5 reps 4 sets.


shadow box 5 minute rounds x 4 , no gloves

 

bodyweight calf raises 40 reps x 4

lateral side jumps 2" base height 10" base width

2000 reps

I can't remember how exactly I divided the sets up into but I know that I did 2000 reps under a pretty short amount of time. I'd say about 15 minutes.

 

rest

 

Regular boxing routine

Offense/Defense drills 2 minute rounds x 5
Starting to notice that I'm slipping punches better but still need improvement.

Leg Lifts 250 x 11 290 x 2

Leg Press 350 x 10 370 x 7

Exercise bike 4.0 miles
level 5 resistance for 3.5 miles
level 20 resistance for .5 miles

 

Close Fingergrip Chinups 20 reps 15 reps 10 reps

Wide Fingergrip Chinups 5 reps x 3

Regular Pushups 62 reps 35 reps 20 reps 20 reps

Shadow Box with 16 oz. gloves 3 minute rounds x 6

 

Neck Bridges

front 150 count x 4
back 150 reps x 4 (not full extension)

 

Yesterday: bodyweight calf raises 60 reps x 4
lateral side jumps standard base 4 minute rounds x 6


Today: rested

 

incline bicep curl 55 pounds 3 reps x 3 50 pounds 5 reps x 4


overhead tricep curl 50 pounds 45 reps 1 set

bench press 180 7 reps x 4


horizontal pullups 3/5 bodyweight 50 reps x 4


light shadow boxing and footwork focusing on technique for 15 minutes with no gloves

 

Regular boxing routine

2 minute offense/defense drills x 4

 

Maize bag 20 minutes

 

squats 90 pounds 50 reps

lunges 120 pounds 50 reps

squats 140 pounds 30 reps

lunges 140 pounds 20 reps

I had to military press the weight to get it on my back because as mentioned before I don't own a squat rack.

 

regular clap up pushups 30 reps x 2

regular pushups 50 reps 30 reps

very wide pushups 20 reps 3 sets



incline situps full extension 100 reps 3 sets

10 pound weight behind head, full extension, 10 reps 3 sets

incline dumbell curl 35 pounds each hand 23 reps
incline dumbell press 35 pounds 45 reps
incline dumbell curl 35 pounds 15 reps
incline dumbell press 35 pounds 25 reps

in between each curl and press I rested for only about 20 seconds as opposed to the usual 1:00 to 1:30 that I usually take when lifting.

shadow boxed lightly with 16 oz. gloves focusing on all the usuals: footwork,punching technique,feints,and head movements for 12 minutes