Winter arc training

ignore the cringy title, I just want to log my workouts here lmao

 

11.12.2023.

clean/press (16kg) 5x5)
weighted pull ups (3kg) 5x5
chin ups 4 + push ups 15 x4
decline push ups 8 + deadhang to failure x4
pull overs 12 + dumbbell skull crushers 12 x2

 

12.12.2023.

squats;
1x10, 40kg
2x6, 70kg
1x8, 80kg

deadlifts 10,6,6 (90kg,no belt) + pull ups to failure x3
lunges (10kg dumbbells each hand) 3x6
calf raises 15,10,10 (90kg)

 

today I did some light boxing work and a couple of sets of neck curls

I did shadowboxing for 10 minutes, each minute focused on adding a particular punch, combination or footwork variation to the mix
then I hit the heavybag in the same manner
I also did 4 sets of 15-20 reps of neck curls with 1.5kg plate

 

15th of December 2023

today I ran for 10km, afterwards I did shadowboxing for 4 rounds focusing on footwork and head movement
it felt pretty good

 

16th of December 2023

warm up ~10min

pull ups 5 + push ups 10 x20minutes, I completed 12 sets, amounting to 60 pull ups and 120 push ups
neck curls 5x20 (1.5kg)

shadowboxing, 2 rounds focusing on footwork and head-movement + 3 rounds of "regular" shadowboxing practice where I combined everything; footwork, head movement, punching, speed, power etc.

 

18th of December 2023

Bench press (60kg) 6-8 + dumbbell shrugs 20 (10kg each hand) x3
lat pull downs 2xfailure
over head press 2-5 (40kg) + chin ups to failure x4
pylo push ups 10 + ez bar curls 10 + triceps exstension 12-15 x3

 

19th of December 2023

today I had little to no time so I just did 8 sets of kettlebell squats

16kg- 18,15,15,10
24kg- 15,12,10,5

 

20th of December 2023

warm up ~10min

shadowbox 3 rounds ( focus was on mix of speed punching and footwork)
heavybag,6 rounds (2 rounds were focused on straight, 2 were on hook and uppercut and 2 were on jab)
weighted punch outs (1.5kg each hand) 5x30sec (10sec rest in between)

hanging leg wipers 4xfailure
neck curls 4x15-20

 

21st of December 2023

bench press 10,8,6 (50kg,60kg,70kg) + dumbbell rows 10x (20kg) x3
over head press 15,5,4,4 (25kg,40kg,50kg) + chin ups 6-10 x4
chest flies 12x (10kg) + dumbbell curls 10x (10kg) + triceps extensions 15x (10kg)
decline sit ups (+10kg) 2x20

 

22nd of December 2023

today I just ran for 10km

 

23rd of December 2023

my goal for today was to measure my 1RM for bench press so it went along like this;
40kg x6
50kg x5
60kg x5
80kg x1
90kg failed

I don't know how to feel about it, I expected it to be in 80-90 kg range, I also like doing between 5-10 reps and I feel pretty good after doing a few sets of 50-60-70kg with my rep range between 5-10

 

25th of December 2023

today I had no to little time so I just did 5 sets of push ups and 5 sets of ab roll outs back to back

 

26th of December 2023

squats;
50kg 1x6
60kg 2x5
70kg 2x3
80kg 1x3

leg extensions (5okg) 3x15
lunges (20kg dumbbells each hand) 3x6
calf raises (80kg) 2xfailure

 

27th of December 2023

I started off with an easy circuit;
kettlebell swings + plank step up + deadhang + neck curls all for 40sec with 5sec of rest in between, for 3 sets

shadowboxing 4 rounds
heavybag 6 rounds
weighted uppercut 4x15

then I did sprinting, 30 meters there and back for 30seconds, 3 sets