Twinwonw's Training Log

Tuesday
I was suppose to go sparring at a different gym tomorrow, but I realized it's my mother's birthday tomorrow so I'm gonna hang out with my mom tomorrow instead of going to spar, since I can spar next week, but birthdays come only once a year. Anyways, did a lot of good work today again, feels like my stamina is getting better.

Workout
15 minute of shadow boxing, mostly warm up this time, but focusing again on head movement after punching.
10 minute of mitts with my coach, but this one was little different, he didn't tell me what punches to throw, but just held out his mitt for specific punches, worked on a lot of countering and blocking.
4 rounds of heavy bag, focusing on power and doing intervals in between
3 sets of push ups 10 reps, 3 sets of decline sit ups 13 reps
3 sets of hide and seek 12 reps with medicine ball.

 

Wednesday
Was mom's birthday today, had a good time and ate some good food. I didn't go spar at a different gym today, but family time is always good too. I still worked out, but light work today.

Workout
Shadowboxing for 15 minutes, focused on moving forward with head movement and defense, then throwing combinations as if someone was on the rope.
Jogged for 15 minutes, sprinting at the end of last 3 minutes.
Basic leg calisthenics, 3 sets of 12 rep squats, 3 sets of 16 rep side lunges
For abs I did hanging ab raises on a bar. 3 sets of 8 reps

 

Thursday
Happy Independence Day everyone! Had a fun tonight, watched some movies and ate some good food and took a nice long nap. Only thing that bums me out is the gym is closed for 2 days because it's independence day. I still workout though to be in shape and sharp.

Workout
3 sets of push ups, 10~15 reps
4 sets of dips, 4~6 reps
3 sets of rows 8~10 reps
3 sets of pull ups 4~6 reps
3 sets of hanging abs 8~12 reps
20 minute of shadowboxing, focusing on pressuring and moving forward
15 minute of jump roping

 

Friday
Finally weekends! The gym is still closed this week because of July 4th, but I'm still putting work in outside of the gym. Only thing that I really need to fix is my diet, I eat too much sugary stuff that my mom buys from the grocery.

Workout
Jump rope 5 sets 3 min with double jumps in last 30 second
Lunges 3 sets 16 reps
Side hops for 30 seconds 3 sets then sprint 50m and jog back
Hanging abs 3 sets of 10 reps
Mostly light work today, but putting in work is better than no work.

 

Saturday
Just put in another work today because the gym is still closed. But the gym is gonna be open next week so looking forward to going back to it again.

Workout
Ran 20 minute of steady pace
Shadowboxing for 15 minutes, focusing on combination punching and foot work
push ups with feet on stool 10~12 reps 3 sets
triangle push ups 4~6 reps 3 sets
dips 12~16 reps 3 sets
bent over rows on bar 3 sets 8 reps
pull ups 4~6 reps 3 sets
hanging abs 8 reps 3 sets

 

Monday
Last week had too much junk food because of my mom's birthday and July 4th, time to clean up my diet again and get back in fighting shape.

Workout
10 round of shadow boxing, 3 minute per round, 30 sec rest. Worked mostly on combination punching on inside and pressuring, then started to box outside a little focusing on head movement and counters.
Circuit strength work out
Squats 15 reps, lunges 16 reps, push ups 15 reps, medicine ball hide and seek 12 reps, sit ups 25 reps, leg raises 10 reps, medicine ball twists 24 reps, and planks for 35 seconds.
Rest 30 second after each exercise, and rest 60 second after the whole circuit and repeat twice.

 

Tuesday
Another long day of school, but finally going back to the gym so I'm very excited.

Workout
Just did 4 rounds of shadow boxing, 3 min and 30 sec rest, mostly focused on moving in the ring and punching on the rope and corners.
4 rounds of bag work focusing on punching and moving head.
4 rounds of mitts with my coach, focused on the foot movement while punching, head movement, and lots of hooks and straights today. got me real tired
2 rounds of speed bag, I'm still bad at speed bag, but it tires out my shoulders quick.
Did 5 rounds of sparring, some rounds were easy because some of my opponents were still new, but some just went at it and try to knock me out, but they payed for it by getting hit with hard counters. Overall I had good counter punching in sparring today, but I need to start initiating more in sparring and get better stamina.

 

Wednesday
Finally stopped going to SAT prep course because I thought it was waste of money and I got cussed at by the teacher for not doing well. Anyways, now I have more time to go to the gym, but today decided to stay out because wasn't feeling too good.

Workout
4 rounds of shadow boxing, just mostly warm up 3 min rounds 30 second rest
Played 30 minutes of football to take place of cardio today. Did lots of sprints in between and lots of lateral movements i played American football btw
Circuit strength workout
2 sets of squats 15 rreps, 2 sets of lunges 16 reps, 2 sets of push ups 15 reps, 2 sets of dips 15 reps, 3 sets of pull ups 6 reps. Rest 30 sec between each exercise and rest 60 sec after each circuit. Repeat twice. Just light work, but gonna pick up the exercise when I start going to the gym again.

 

Thursday
Went to spar at a different gym today, didn't know it was today, was very sudden, but it was good to be back to sparring at different gyms.

Sparring
I sparred against a guy I sparred twice and it was always good sparring we had, last time I got a swollen nose and bloody nose while sparring with this guy. This time I got bloody nose again, but not a swollen nose.
Round 1 - I started off slow moving my head and hand to feint then throwing some jabs and lead straights. This guy punches hard, but his punches are mostly very telegraphed so I only needed to pay attention to his right hand, and being a southpaw I just slip under his right to the left then come back with a left hook to the head. Everything went well, I countered well and countered off inside too.
Round 2 - Again same thing pretty much countering until last minute of the round he clocks me hard with his right hand. I get on the rope, but I still throw back with my hand up.
Round 3 - The only round I probably lost, the other guy started to throw his jabs to get closer to me, then he would just lean on me on the ropes then throw hard shots, I tried to get out of the ropes, but I couldn't so I just tried to counter on the inside on the ropes, but I should have gone out of the ropes, that's what got me the bloody nose. This round the other guy definitely won.

Another good day of sparring and I've improved on my counter punching and hitting off the ropes. I need to work on getting off the ropes and better defense to take care of myself.

 

Friday
Gah, internet connection stresses me out. This one was posted late, but anyways, just regular conditioning and some drills at the gym.

Workout
Shadowboxing for 5 rounds, 3 min round, 30 sec rest
Lunges 20 reps, 3 sets
Calf raises 20 reps per leg, 3 sets
50 calf raises 1 set
Suicides, 100 m distance i believe, 4 sets
Sprints 200 m distance 2 sets, going back and forth
4 rounds of hitting heavy bag, focusing on jabs and combinations
7 rounds of sparring drills, only jabbing, and defense.

 

Saturday
Rest day.

 

Sunday
Played football with my friend, was mostly active rest day.

 

Monday
Monday, my worst day, just went for a light jog today.

Workout
Jogged hard for 15 minutes, then just light jogging the last 15 minutes.

 

Tuesday
Felt little congested today so wasn't able to workout in my full strength.

Workout
Went to gym today did
Shadow boxing, 6 rounds, 3 min a round, 30 sec rest
Hit Speed bag for 3 rounds, 3 min round, 30 sec rest
Hit heavy bag for 5 rounds, 3 min round, 30 sec rest
Did mitts with coach for 10 minutes, focused on upper cuts, hook, and cross. then foot maneuver while throwing those punches.
Did jump rope 2 rounds, 3 min 30 sec rest
Then did 3 sets of push ups just 12 reps each, and decline sit ups 3 sets 13 reps

 

Wednesday
Have hard time keeping up with posting, when you have a lot of homework from classes. But I'm still keeping up with training, but my diet has gone downfall and really need to start eating healthy again.

Workout
Shadowboxing 6 rounds, 3 min round and 30 sec rest
Circuit workout including, 30 sec of jumping jacks, 30 sec of burpees, 30 sec mountain climbers, and 30 sec squat jumps, 30 sec high knees, and 30 sec of fast shadow boxing. Repeat twice and rest 60 sec after the circuit.
Leg raises 11 reps of 3 sets.