Deadlifts on Smith (3 sets of 10)
Bent Over Rows on T-Machine (3 sets of 10)
Lat Pull Downs Underhand Grip (3 sets of 10)
Shrugs on Smith (3 sets of 15, 10, 10)
Shoulder Press on Smith (3 sets of 10)
Upright Rows on Smith (3 sets of 10)
Reverse Pec Dec Flyes for Delts (3 sets of 10)
[7ish-8] Bag Work
1 set of 20 of left jab, left jab, right hand, left hook
1 set of 20 of left jab, left jab, right straight body shot, left body shot, left hook
1 set of 20 of left jab, right hand, left body shot, right body shot
1 set of 20 of left jab, left jab, right hand, left body shot, left hook
1 set of 20 of each above but SOUTHPAW
10 right and 10 left knees to bag (belly heighth)
10 right and 10 left knees to bag (rib location)
10 right and 10 left knees to bag (as high as I can)
1 set of 10 of left jab, right hand, left body shot, right knee, left knee
1 set of 10 of left jab, right hand, left body shot, right elbow
3 sets x 10 squats on smith (ass to the ground every time)
3 sets x 15 seated calf raises (hold each one for 5 seconds, i use low weight high reps because of big calves)
3 sets x 10 leg press (knees to chest every time)
3 sets x 10 hamstring curls
3 sets x 10 front squats on smith (ass to ground every time)
[5-530] Bag Work
1 set of 20 left jab, left jab, right hand, left hook, right hand
1 set of 20 left jab, right hand, left body shot, left hook, right hand
1 set of 20 left jab, right hand, left body shot, right body shot
1 set of 20 left jab, right hand, left body shot, right uppercut
1 set of 25 left right left right
1 set of 20 of each but SOUTHPAW
Shadowboxing with weights(3 lbs):
15 left jabs, 15 right hand, 15 left body shots, 15 left hook, 15 right body shots then 15 of each from southpaw
After that I finished up with a bunch of kicking drills on a bag working from both southpaw and regular
Then sparred body shots only with training partner for 3 2-minutes rounds
Flat Bench Press 3 sets x 10
Incline Bench Press 3 sets x 10
Pec Dec Flye 3 sets x 10
Roman chair leg lifts 3 sets x 15
Hanging knee leg raises 3 sets x 10
Oblique/hip flexor exercise on cable 3 sets x 10
Cable crunches 3 sets x 10
Lying leg raises 3 sets x 25
Boxing mitts work:
Roughly 2 hours of working combinations with mits, switching back and forth between my partner. We emphasized a lot of attention on technique, keeping hands up, footwork, bobbing and weaving, looking at punches, etc.
Kickboxing:
About 15 minutes of practicing leg kicks, both inside and out, and from southpaw as well. Practiced kicking with lead foot as well. Then sparred with shin guards on for about 30 minutes practicing on leg kicks as well as checking them.
Today I had no training partner and was feeling a bit lazy and under the weather so forgive my weak ass training day
Weight Training: Biceps/Triceps/Forearms
Barbell Curls 3 sets x 10
One Arm Preacher Curls 3 sets x 10
High Cable Bicep Curl (both arms) 3 sets x 10
Seated Weighted Bench Dips (45 on lap) 3 sets x 10
Overhead tricep extensions with 45 3 sets x 10
Reverse Grip Tricep Pulldown on Cable 3 sets x 10
Wrist Curls on Cable 2 sets x 20
Wrist Forearm Machine Thing 2 sets x 10 (holding for 10 seconds after each set, using 45+25)
Killing the nerves in my shin:
50 right kicks and 50 left kicks to heavy bag, I try to do 10 at a time starting with 10 slower ones and working faster and faster each time. I try to not move my back foot as well and only rely on pivoting/balance.
Cardio: Treadmill
5 minute hard run at speed 7.5, did this 3 times with 30 second break inbetween each run
Today was weak I appologise but like I said, my training partner bailed on me and I wasn't feeling too good.
It seems as though the more you log your workouts and keep track of everything, the more consistent you will be. Stay focused ad good luck with the training.
wukka's Log
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