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spaceballog
i am 5'10" and a half
i weigh between 156-162 depending on food intake, though i can squeeze down to about 149 in 2-3 weeks no problem without losing muscle or water.
at this point, i eat pretty much what i want so long as it is within 12 hours of waking up.
my body fat is 10 percent.
i have been going to the gym i am at now for a year and a half, before that i had been self teaching myself since i was about 5...i used to do wing chun in the moy yat lineage, i made the transition to boxing simply because sparring is more available, and when i finally decide to fight, it will be more full contact, less point crap...on top of that it is my first love from when i was a little boy and saw pernell whitaker fighting. i am 24 years old.
i typically keep track of my running more than anything, lets see how long i can stick on here.
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Re: spaceballog
note: all bag work, sparring, shadowboxing, anything with boxing, is done at 3 minute rounds w/30 second breaks unless otherwise noted.
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Re: spaceballog
7-11
10 minute jump rope
3 rounds body bag
3 rounds heavy bag
6 rounds mitts
Roadwork- easy run
4 miles @ track
30:55 overall, 7:44/mile
161 avg hr
178 max hr
500 crunches: 300 straight, 100 left, 100 right
120 pushups: 2X10 straight,incline,decline,wide,diamond, forearm jumps
lunges 3X10 each leg
squats 3X10
calf raises 3X15
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Re: spaceballog
7-12
4 mile easy run on treadmill
6 min/mile for first split
random quarter mile splits at 10 mph
total: 32:40, 8:10/mile
3 rounds heavy bag
3 rounds body bag
3 rounds double end bag
20 minutes shadowboxing w/weighted vest
3X5 pull ups, palms in
3X5 pull ups, palms out
10 minute jump rope
500 crunches: 300 straight, 100 left, 100 right
120 pushups: 2X10 straight,incline,decline,wide,diamond, forearm jumps
lunges 3X10 each leg
squats 3X10
calf raises 3X15
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Re: spaceballog
7-13
10 rounds punch mitts w/burnouts at the end
3 rounds double end bag
2 rounds shadowboxing
3 rounds angle-pad on the wall
pull ups 5,7 hands out
pull ups 5,7 hands in
inverted rows 2X7
3X10 shrugs w/24 kettlebell
3X10 side bends each side w/32 kettlebell
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Re: spaceballog
7-15
severe pain in foot, didnt run for 3rd day in a row.
regardless, improv S*** cus i was at the lake for the day.
10 minute jump rope
10 minute shadowboxing
3X5 pull ups off the side of the deck, my fingers are tore up
2X40 pushups going up one step every 10
300 crunches
200 side crunches
2X25 tricep dips
lunges 3X10 each leg
squats 3X10
calf raises 3X15
3X10 burpees
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Re: spaceballog
7-16
back to running, foot still hurts but F*** it...cant wait forever on it.
treadmill warm-up: 6 minute mile
3 rounds shadowboxing
3 rounds double end bag
3 rounds angle-pad on the wall
3 rounds body bag
2X5 pullups hands in
2X5 pullups hands out
3X10 shrugs w/35 dumbells
2X10 side bends w/65 dumbell
roadwork: 6 mile easy run
44:51 total 7:28/mile
164 avg hr
179 max hr
you should all know this by now, but if you don't, RUN WITH SOMEONE...its SOOOO much better.
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Re: spaceballog
7-17
treadmill warm-up: 6 minute mile
4 rounds shadowboxing
1 rounds double end bag
4 rounds angle-pad on the wall
4 rounds body bag
2 rounds heavy bag
2X5 pullups hands in
2X5 pullups hands out
3X10 shrugs w/35 dumbells
2X10 side bends w/65 dumbell
Roadwork
speed session
2.5 miles total
400 meter warm up
4X400 meters at 1:30, 1:28, 1:26, 1:25 w/1 minute rests between
800 meter jog
6X100 meters at 15 seconds w/20 second rest
600 meter cool down
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Re: spaceballog
7-18
treadmill warm-up: 6 minute mile
3 rounds shadowboxing
3 rounds angle-pad on the wall
2X5 pullups hands in
2X5 pullups hands out
3X10 shrugs w/24 kettlebell
10X10 push-ups, various types
300 crunches
200 side crunches
3X10 lunges each side
3X10 squats
3X15 calf raises
2X50 rear leg kick outs
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Re: spaceballog
7-19
10 minutes shadowboxing
300 crunches
200 side crunches
25X 5 second supermans
5X the following circuit, no breaks.
10 squats, 10 pushups, 5 pull ups, punchout for 1:15
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Re: spaceballog
7-20
5 minute jump rope
3 rounds shadowboxing
2 rounds heavybag
2 rounds angle-pad on the wall
6 rounds mitts- working inside head movement, pivots, and body counters
2X5 pullups hands in
2X5 pullups hands out
3X10 shrugs w/24 kettlebell
3X10 side bends w/65 dumbell
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Re: spaceballog
7-21
5 minute jump rope
1 round double end bag
1 round angle-pad on the wall
3 rounds heavy bag
3 rounds body bag
3 rounds shadowboxing
roadwork
2.5 miles total
800 meter warm up
5X400 meters at 1:25 w/1 minute rest
4X100 meters at :16s w/20s rest
800 meter cool down
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Re: spaceballog
7-22
10 minutes shadowboxing- focus on 3 step/3 jab and odd-time/off-rhythm combos
12X10 push-ups at variety of angles
4X15 calf raises
4X10 lunges (each leg)
4X10 squats
25X 5 second supermans
roadwork-easy run
3.5 miles
26:21 total, 7:32/mile
170 avg heart rate
189 max heart rate
IMPORTANT: this is the purpose of a heart rate monitor and a running partner. compare this with my roadwork on 7-16, notice how WITH A PARTNER the distance was almost TWICE AS LONG, the pace was 4 seconds a mile FASTER, and my heart rate avg/ and max were CONSIDERABLY LOWER. now go figure why there is a new trend in the running community that suggests the reason east africans have been dusting everyone in distance running for the last several decades is because of nothing other than group training...now consider how that group training effect translates over to boxing.
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Re: spaceballog
Good idea about working with a partner. This can make a noticible difference in any training, including learning techniques, weight training, and you name it.
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Re: spaceballog
7-23
5 rounds shadowboxing
5 rounds heavy bag
2 rounds body bag
Circuit:3X w 1 minute rests
5X sandbag high pulls
5X sandbag clean/press
5X throw sandbag over 18 inch plyo box, jump to other side, throw back over
3X10 shrugs with 24 kettlebell
3X10 side bends on each side with 32 kettlebell
2X5 pull ups from a hanging towel