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Thread: spaceballog

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    Default 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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    Default 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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    Default 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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    Default 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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    Default 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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    Default 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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    Default 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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    Default 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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    Default 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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    Default 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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    Default 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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    Default 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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    Default 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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    Default 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.
    If you hear a voice within you saying that I am not a painter, then by all means paint and that voice will be silenced.

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    Default 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

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