Twinwonw's Training Log

Thursday
Lately I didn't have a great diet and didn't workout harder than usualy, but today after going to the gym and looking at myself the fire inside me started burning again. Total new motivation awakened in me, now gonna start training more consistently again and start cleaning up my diet.

Workout
Shadowboxed for 4 rounds, 3 min round, 30 sec rest
Did some drills with a new guy to help him learn, did for an hour
Hit the bag for 3 rounds, 3 min, 30 sec rest
Speed bag 2 rounds, 3 min, 30 sec rest
Mitts with coach for 15 minutes, learned some new guard that helps control the opponent's hand which will be useful for my tall height.

 

Friday
Started to clean up my diet a bit and trying to control my portion size. Also starting to feel motivated again, but my strength and conditioning coach is leaving for vacation so now gonna have to start doing my own conditioning.

Workout
Shadowboxing 4 rounds, 3 min round, 30 sec
Squats 15 reps as warm up
Lunges 4 sets, 20 reps
Calf Raises 4 sets, 20 reps each leg
Side Lunges/ Looks like a crab walk, 20 reps, 10 reps for each leg 4 sets
Leg raises 3 sets , 20 reps
V-ups 3 sets, 30 reps
Did heavy bag for 4 rounds, including intervals and sometimes just 100% and combinations
Sparring drills, 2 rounds of only jabbing, and using defense to slip or block the jab
2 rounds of 3 hooks, same drill
2 rounds of all punches, same drill

 

Saturday
Started to clean up my diet little by little and started to train harder now.

Workout
Shadowboxing 5 rounds, 3 min, 30 sec rest
Push ups 3 sets, 15 reps
Dips, 12 reps, 3 sets
Medicine ball hide and seek 14 reps , 3 sets
Medicine ball front raises, 13 reps, 3 sets
Pull ups 4 reps, 3 sets
3 min round with 30 sec burpees and 30 sec of fast shadow boxing intervals, 2 sets
3 sets of jack knives 10 reps
3 sets of crunches 30 reps

 

Monday
Played football for an hour, and did jumprope for 10 minutes. Just a light day to start off the week.

 

Tuesday
Did some sparring today with a guy i never sparred before in my gym, pretty good sparring. And my body starting to get in little more fit since I started to clean up my diet this week.

Workout
Sparring 4 rounds
Jump rope 4 rounds
Heavy bag 3 rounds
Drills with coach for 15 minutes
push ups 3 sets, 15 reps
dips 13 reps 3 sets
medicine ball hide and seek 3 sets, 14 reps
medicine ball front raises, 13 reps 2 sets

 

Wednesday
Just played some football and basketball to replace some of cardio.

Workout
Played football for 15 minutes.
Basketball for 45 minutes.
Jump rope 10 minutes
Squats 3 sets, 15 reps
Calf Raises for each leg 20 reps, 3 sets
Leg raises 20 reps, 3 sets

 

Thursday
Practiced on some stuff that I don't use much, turns out it's very helpful.

Workout
5 rounds of shadow boxing, 3 min, 30 sec rest
Drills practicing on flicking jab, then leading up with combinations. Also practiced bumping with the foot, which was little bit awkward because I've never done it much because I didn't focus on it, but it seems it really helps with throwing counters from weird angles.
Also practiced scooping when I'm on the rope to get out and throwing punches after that.
Double End bag for 4 rounds
Heavy bag for 4 rounds
Push ups 3 sets, 15 reps
Push ups with legs on chair, 3 sets, 8 reps
Dips, 3 sets 15 reps
Medicine ball hide and seek 3 sets, 14 reps
Supermans 3 sets, 12 reps
Jack knives 3 sets 15 reps

 

Friday
Did only strictly sparring and sparring drills, got tired, but it was great learning day.


Workout
Did 6 rounds of counter punching drills, if someone throws a punch you immediately throw back a punch.
6 rounds of sparring, with different people, but switched out every 2 rounds.

 

Saturday
Did some light upper body training.

Workout
5 rounds of shadow boxing, 3 min, 30 sec rest
2 rounds of shadow boxing with 2 lb dumbbells, just short movement and just to work the shoulders, 3 min, 30 sec rest
3 sets of push ups, 15 reps
3 sets of dumbbell shoulder presses, just light weight, 10 reps
3 sets of bent over raises, 12 reps
3 sets of supermans 15 reps
3 sets of leg raises, 20 reps
3 sets of v ups, 30 reps

 

Monday
Another light work today.

Workout
Shadow boxing 5 rounds, 3 min, 30 sec rest
15 reps of squats as warm up
3 sets of lunges 16 reps
3 sets of calf raises, 20 per leg
50 reps of calf raise both leg
3 sets of side steps, 20 reps
3 sets of jack knives 15 reps
3 sets of crunches 30 reps

 

Tuesday
Just lots of sparring and some drills today, need to work on my inside defense and I need to drop the habit of sometimes doing shoulder roll because it doesn't work for me. And gotta start throwing more uppercuts on the inside.

Workout
Sparring 6 rounds
Hit the heavy bag for 3 rounds,
Did drills for 2 rounds because other guy got tired, but it involved the other guy pressuring me and throwing only hooks, and I can only move and jab and if we get on the inside I had to throw uppercuts. Didn't do too well, but kept my hands up so didn't get caught too much.

 

Wednesday
Just played some football and did some body sparring with a friend I know of.

Workout
20 minutes of football.
5 rounds of body sparring.
I need to start letting my hands go little more and use a lot of jabs to the top and bottom.

 

Thursday
Had a good sparring and good drills today. And won't be posting for a while because going on a trip to clear my mind from boxing because I've been little tired lately from all school work so I think this trip will be good and I will come back stronger when I come back.

Workout
5 Rounds of sparring, sparred this tall guy who has good jab and this short guy who has great head movement overall great sparring.
Did just 3 rounds of sparring drills, just focusing on counter punching only.