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
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
