The Machine

I finally live in a place with a boxing gym again so...Im starting again, just paid for the years membership so Im good to go. Im pretty out of shape at the moment (by my standards) but that shouldnt last for long.

Physical Stats:
5'11"
74" Reach
167lbs

 

MONDAY

Morning:
Roadwork 1.2 miles (to the transit station)

Evening:
3 rounds shadowboxing
8 rounds heavybag
5 rounds speedbag
3 rounds shoulder conditioning circuit
15:00 cycling at 160bpm

The first few things to fix for my conditioning is obviously my aerobic and anaerobic condition but also shoulder endurance, hence the circuit.

 

TUESDAY
Morning:
Roadwork 1.2 miles (to the transit station)

Evening:
10:00 jump rope
Stretches
3 rounds shadowboxing
1 round partner slip jab
3 rounds partner slip jab counter (4 different counters)
2 rounds partner 'on the ropes'
1 round heavybag
Group Exercises: (I believe they where 20 seconds each, 6 rounds with no rest)
situps, pushups, burpees, squat jumps, split jumps + arm swings, jumping jacks

 

WEDNESDAY

15:00 exercise bike level 10, 90 RPM no idea what my HR was

Warmed up sets of deadlift until I reached 315
2 sets 3 reps deadlift @ 315
3 sets 10 reps neutral grip pullups
2 sets 10 reps one arm dumbbell rows @ 55lbs

My workout partner wanted to call it quits so I didnt finish my workout but no biggie, I got the compound stuff done. Its been a long time since Ive lifted weights so my form wasnt completely clean and I did less reps than I know I can do just until I get back into it. Plus I was actually pretty sore, particularly in the lower back and legs.

 

THURSDAY

10:00 jump rope
Stretches
3 rounds shadowboxing
3 rounds heavybag (hard)
3 rounds heavybag with jab combinations only, repeated the same combo 10 times, 20 if just a single jab and then changed combos
3 rounds hand pads
3 rounds shoulder conditioning
Group Exercises (no rest):
3:00 squat jumps onto ring
10 pushups
3:00 squat jumps onto ring
20 pushups
3:00 squat jumps onto ring
30 pushups

Pre workout I had a nutella sandwich because I needed to get something in me before I ran out the door and I had far more energy today than I have previously. I might just make it a regular thing...plus I love nutella.

I was pummelling the **** out of the heavybag today, Im pretty heavy handed so now my right hand hurts but its also in part due to not boxing for a quite some time too. In the group exercises I did by a large margin the most jumps out of anyone however I was the last one to finish the pushups lol. Ive decided today that when I lift weights Im going to be hitting legs twice a week, basically Ill do a full body workout (if the partner is willing to wait) but with alot more emphasis on my legs. The combos my trainer wants me to do requires some pretty fast footwork and my legs simply arent strong enough to change directions forward and back quick enough so I need to work on that. Legs have always been a weakness for me. My calves are going to hate me tomorrow.

 

FRIDAY

3 rounds shadowboxing
3 rounds heavybag jab only
3 rounds heavybag left hand only
3 rounds double end bag
5:00 exercise bike (90rpm, level 10)
Group Exercises: (I believe they where 20 seconds each, 6 rounds with no rest)
situps, pushups, burpees, squat jumps, split jumps + arm swings, jumping jacks

Took it easy on the right hand for safeties sake. I was right, my calves killed me today so no jump rope besides I was a bit late cuz of a screw up on the bus so I wanted to spend my time on skills not cardio. With all the left hand stuff I took some skin off my knuckles...I should learn how to wrap my hands with my longer wraps so I can use those since these other ones are old as hell haha. I got compliments from 2 trainers on my hook today and I should work on rolling after my jab or whatever, moving in close and ripping a hook to the body or head. That is what I spent a good chunk of my left hand only rounds on.

 

MONDAY

3 rounds shadowboxing
3 rounds hand pads
3 rounds heavybag
1 round slip jab
2 rounds slip jab + counter jab
2 rounds offense-defense 1, 1-2
Group Exercise:
3:00 jumping onto the ring
10 pushups
3:00 jumping onto the ring
20 pushups
3:00 jumping onto the ring
30 pushups

I had a big ol subway sub before training, the gym was open early surprisingly so it didnt really have time to settle so no jump rope. The hand pads where great, he had the body shield on too and I worked alot of counters. Ricks gonna ride my ass about running before training with the other guys so whatever, Ill do it just to shut him up although I dont agree with making my legs tired before training but we'll see how long these routes are. Seeing as how Im working with multiple trainers Ill just keep lil notes in here on what each wants me to work on. Oh and once again I out worked everyone on jumps and this time I was 3rd or 4th to finish pushups out of about 8-10.

Bingham: step in-1-step back quick-come back-2-off to the side
Rick: Slipping more tight
slip jab-counter jab all the way up to slip jab-counter jab-2-3-2
slip right-counter right all the way up to slip right-counter right-3-2

 

TUESDAY

Went and bought some running shoes for the runs before training. Took the day off because by the time I got to the gym I would have had about a half hour, maybe 45 minutes not including changing and all that. Ill head in the next 3 days so I hit my 4 days a week.

 

FRIDAY

Tweaked my back good on wednesday at work, I absolutely had to give it 2 days rest.

13:10 Run, 4 laps around the block (its a big block ok lol)
1 round shadowboxing
stretches
1 round heavybag
1 round hand + body pads
2 rounds hand + body pads (these rounds where actually 2 rounds without rest aka 7 minutes)
1 round hand + body pads
3 rounds heavybag
3 rounds shoulder conditioniong
Group Exercise:
Tabata style; pushups, situps w/twist, burpees, 'straight legs', mountain climbers, I think thats it.

God damn I had no energy today everything was hard. Today the pads focused on the same things plus a few others.

Rick: same as before but also 1-2, quick step right, 2
My hook is TOO tight lol have to get my arms back to 90 and find my range on it better
retreating left and pivoting on lead foot

 

MONDAY

5 Laps (14:27) see notes
Stretching
1 round hand pads
4 rounds heavybag working counters
100 jabs (basically shadowboxing)
100 straight rights
100 jabs
100 straight rights
100 jabs
100 straight rights
50 jabs
50 straight rights
50 1-2's
3 rounds shoulder conditioning
Group Exercise:
3:00 jumping onto ring (121 jumps)
10 pushups
10 situps
3:00 jumping onto ring (unknown, see notes)
20 pushups
20 situps
3:00 jumping onto ring (122 jumps)
30 pushups
30 situps

During the second 3:00 round of jumping onto the ring I had chest pains :-S so I took a bit of a breather till it stopped, still got about 40-50 jumps in I think which is still more than most of the other guys I think but yeah, that wasnt good, kinda scary, Ive quit smoking now. Done. Finito. Fin. Ive been coughing lately so that might have something to do with it but still, **** smoking, dumb **** anyways. My friggin hand is still hurt, my first right on the pads killed it, its that damn pinky when we do pads he hits my gloves pretty good and I know that doesnt help at all, in fact its only on the pads that it ever gets hurt. I made an adjustment to my technique with my right so that may take care of it, we will see. Thats why I did so much just straight single punches after the bag so I could work on that. Looked up the run I do before training, each lap is .4 miles so the run today was 2 miles. I took it pretty easy the first 2.5 laps and then sped it up a bit but it worked out to a 7:15 mile pace...not very good but itll improve quickly. Plus Im running on rough snow covered roads, a bit of slippage there.

Weighed in at 164 today after training.

 

TUESDAY

2 mile run (14:12)
3 rounds shadowboxing
4 rounds heavybag
1 round jabs only
1 round straights only
2 rounds box drill (footwork)
3 rounds obstacles drill (footwork)

No group exercise today. No smoking today, Ive put aside every other goal and Im just focused on NOT ****ing smoking, **** everything else, **** smoking. Ill still hit up boxing of course but nutrition...dont care...being nice...**** it...saving money...haha what money...etc.

 

THURSDAY

3 rounds shadowboxing
stretching
50 quick step in 1-2-1 quick step out with light resistance bands
50 footwork tango quick step in 1-2-1 step right with light resistance bands
2 rounds box drill with ankle resistance bands
3 rounds obstacle drill
3 rounds heavybag
Group Exercise: 20 seconds each
situps, pushups, burpees, squat jumps, split jump+arm swings, jumping jacks
10 rounds without rest

Screwed up on the first 50 1-2-1's lol forgot how to work the tango so yeah, I finished off the 100 the right way. I think Ive stumbled upon my routine for now, I want to get my footwork back to where it once was and this should help out. Its not too cardio heavy so I wont be in ridiculous shape but thats alright, when I can handle the extra workload Ill hit up 2 a days. Oh and I didnt run today cuz honest to god a foot and a half of snow dumped on us today! just stupid!

FRIDAY

went to go get my urinalysis done...left the paper at work...**** Im a pigeon sometimes...they wouldnt do it without the paper so yeah, the days shot with how long it takes to get around on buses. Couldve trained at home a bit but instead kept motivation up by watching a documentary on fighting. tonight at 12 that makes 4 days no smoking, **** was hard today, had some heavy cravings making me want to cave but **** that ****.

 

MONDAY

2.4 mile run (17:30)
3 rounds shadowboxing
stretching
3 rounds hand pads
50 footwork tango working up to step in 1,1, step right, pivot, straight right, step out with light resistance band
50 of just the above combo with light resistance band
2 rounds box footwork drill with ankle resistance bands
3 rounds obstacles footwork drill
4 rounds moving heavybag
3 rounds shoulder conditioning

We started trying to use my right hand on the pads but its still a bit ****ed, better but still ****ed. Worked keeping my distance on the moving heavybag and worked on that combo on a moving target, it didnt always turn out pretty haha. Next week my hand should be good. My jabs getting pretty wicked, it was pretty good to start with but its def getting much much nicer, my hook on the heavybag seems great but on pads its total ****.

 

TUESDAY
2.1 or 2.2 mile run (15:41)
3 rounds shadowboxing
stretching
Footwork tango ??? same combo as yesterday
6 rounds hand pads
2 rounds box drill with resistance bands
2 rounds obstacles drill
1.5 rounds moving heavybag
Group Exercise: 20 seconds on, 10 off, 3 rounds
pushups, situps with twist, burpees, straight legs, mountain climbers

Im thinking of dropping the footwork tango or at least reducing how much time I spend on it because it takes a big chunk of time out. Thinking of moving the heavybag before the footwork drills...just because I can get cut short by the "group exercise".

 

FRIDAY

30:00 jog around lac la biche, leisurely pace, no idea how far I went

MONDAY

3 rounds shadowboxing
stretches
6 rounds heavybag
3 rounds hand pads

10 rounds of:
30 second punchout (1-2, 1-2, etc)
30 seconds rest

2 rounds working on stepping back and jabbing with proper footwork

3 sets 5 reps standing ab wheel rollout partials (most of the way)
3 sets 5 reps per side standing cable twists w/42.5lbs

No running today cuz I thought I was gonna spar today but no one my size there today that can spar. Weighed in at 173 today...ouch easter weekend hurt me but its ok cuz Im dialing in the diet now, just need to do a bit more shopping and It'll be complete. Ill keep track of the diet here too.