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Thread: Killersheep's Log

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  1. #1
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    Default Killersheep's Log

    Alright I'll post as well, so you guys can all feel better about YOUR routines. My main objectives right now are
    to lose weight and to work on my punching technique.

    Starting weight: 158 lbs (7/11/07)
    Current weight: 158 lbs (7/11/07)
    Goal weight: 135 lbs

    7/10/07 - AM - 15 minute run
    PM - Circuit (pushups, deadlifts, squats, close-grip pushups, jumping jacks, crunches)
    followed by.............
    PM - Shadowbox (3 rounds)

    7/11/07 - AM - 15 minute run

    7/12/07 - AM - 30 minute walk

    7/13/07 - AM - 30 minute walk
    PM - Boxing Circuit training (pull-ups, sprints, heavy bag, squats, jump rope, footwork exercises)

    7/15/07 - PM - 1 hour swimming

    7/16/07 - AM - 30 minute walk
    PM - light circuit training.
    For every story told that divides us, I believe there are a thousand untold that unite us.

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    Default Re: Killersheep's Log

    Haha X....you're even getting into other boards with disgusting photos! Keep up the good work Greg.

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    Default Re: Killersheep's Log

    7/16/07 - PM continued - went to a yoga class - been over a month since I did this, feels really good.

    7/17/07 - PM - 30 minute walk

    7/18/07 - AM - 15 minute run
    PM - Circuit training (Pull-ups, standing flies, skull-crushers, Zott curls, lateral raises)
    all exercises done to failure after completing the circuit 1 minute timed rest
    repeated for a total of three circuits.
    2 X 3 minute rounds punch-out drills on the heavy bag
    1 rope climb (couldn't even get off the ground last time so I feel good about this)
    5 minutes on Jacob's Ladder
    5 minute cool down on the reclined bike
    For every story told that divides us, I believe there are a thousand untold that unite us.

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    Default Re: Killersheep's Log

    7/21/07 - AM - 15 minute walk

    7/23/07 - AM - 15 minute walk
    PM - 12 (3 minute) rounds on the heavy bag
    with one minute rest inbetween rounds
    followed by a 10 minute run.

    7/24/07 - PM - 15 minute run

    7/25/07 - AM - 15 minute walk
    PM - Circuit training
    Leg Press
    Pull-ups
    Flies
    Skull crushers
    Zott Curls
    Lateral Raises
    Kettle Ball Swings
    Rest 1 minute
    Repeat 3 times for a total of 4 circuits
    2 (3 minute) rounds punch out drills
    5 minute sprint/jog 30 seconds for alternates
    PM - 90 minute Hatha Yoga class

    7/26/07 AM - 15 minute walk
    PM - 3 minute rounds
    round 1 - star jumps
    round 2 - star jumps
    round 3 - run in place (high knees)
    round 4 - modified push-ups (I'm a wuss today)
    round 5 - crunches
    round 6 - leg lifts (only got a minute, then switched to running in place)
    I feel completely spent today, did what I could, but I'm feeling yesterday's
    workout bigtime today


    7/27/07 AM - 15 minute walk
    PM - circuit
    dead lifts
    squats
    push-ups
    star jumps
    close grip push-ups
    dead lifts
    repeat 3 times for a total of 4 circuits

    For every story told that divides us, I believe there are a thousand untold that unite us.

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    Default Re: Killersheep's Log

    7/30/07 - AM - 15 minute walk
    PM - 1 round jump rope warm-up
    10 rounds on the heavy bag, tried out my new everlast gel wraps
    2 rounds punch-out drills on the heavy bag
    1 round jump rope cool-down
    PM - 90 minute hatha yoga class

    7/31/07 - AM - 15 minute walk

    8/1/07 - AM - 15 minute walk
    PM - Rest/Pause circuit (do each exercise to failure wait 10 seconds then do again until failure)
    Leg Press
    Russian twists on decline bench with medicine ball
    Squats
    Knee-ups
    Walking weighted lunges
    lower back extensions (not sure what these are called)
    Lean and squat with kettlebells
    REPEAT FROM HERE 2 more times for a total of three circuits
    2 x 3 minute rounds - punchout drills
    1 x 3 minute round - light punches with weights
    1 x 3 minute round - jump rope
    PM - 90 minute hatha yoga class

    8/2/07 AM - 15 minute walk
    PM - 90 minute "chill" Yoga class

    8/3/07 AM - 15 minute walk
    PM - 5 minutes jump rope (i finally got the moving the rope to the side transition down!!)
    circuit
    Pull-ups
    Cable Flies
    Tricep push-downs
    Zott Curls (on one-leg on stability pad, switch legs half way through)
    Super light Shadow box with heavy weight (1 minute)
    Increased speed Shadow box with light weight (1 minute)
    Full Speed Shadow box with no weight (1 minute)
    Repeat circuit 3 times for a total of 4 circuits
    2 x 3 minute rounds punchout drills
    1 x 3 minute round jump rope

    I really like the shadow boxing set-up here, as my stamina gets better I will do each for longer
    periods of time. By the last set my brain was mapped with good form from the first two sets
    and my hands were definately quicker according to my trainer (it felt that way to me as well)


    8/4/07 - AM - 1 mile run
    For every story told that divides us, I believe there are a thousand untold that unite us.

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    Default Re: Killersheep's Log

    Cool man! Are you noticing any changes?What are knee ups? May I recommend,if you're trying to lose weight,doing more cardio,in particular,running?

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    Default Re: Killersheep's Log

    Quote Originally Posted by El Gamo
    Cool man! Are you noticing any changes?What are knee ups? May I recommend,if you're trying to lose weight,doing more cardio,in particular,running?
    Knee-ups are when you are hanging from a pull-up bar and lift your knees.

    I know I need to up the cardio, but it's difficult for me to get the time in the morning.
    When I walk I'm at work already at 5:30 AM and I can't get sweaty. After work is very hot
    110° (43° C) and above right now. Maybe I'll start running at night :P

    I have noticed significant changes in my endurance and strength also I am trimming up
    quite a bit, but my weight isn't going down.
    For every story told that divides us, I believe there are a thousand untold that unite us.

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    Default Re: Killersheep's Log

    knee-ups are good, you can also do stiff leg raises while hanging from a pull-up bar. It works more than just your abs.

    Is it really 110 degrees where you are at? Maybe you can do some of your cardio indoors, you outta try doing burpees.
    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: Killersheep's Log

    Quote Originally Posted by Chris N.
    knee-ups are good, you can also do stiff leg raises while hanging from a pull-up bar. It works more than just your abs.

    Is it really 110 degrees where you are at? Maybe you can do some of your cardio indoors, you outta try doing burpees.
    Yes it really is, look up Tempe, Arizona on a weather site we have had unseasonal monsoons this year so this week should
    be dropping down to a cool 104 degrees.

    Anywho, yes I will be trying to do some 3-minute drills

    Burpees (squat thrusts on my sore days)
    Jump Rope
    Mountain Climbers etc.

    good call Chris, you are the man. CC
    For every story told that divides us, I believe there are a thousand untold that unite us.

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    Default Re: Killersheep's Log

    8/5/7 - AM - 30 minute walk
    PM - Mosh Pit 30 minutes including stage dive and crowd surfing
    I think that this increased my pain thresh-hold as I got punched
    in the back and the ribs a lot.

    8/6/7 - Recovery

    8/7/7 - AM - 15 minute walk
    PM - 5 minute jump rope
    PM - 10 x 3minute rounds - skills on the heavy bag
    PM - 2 x 3 minute rounds - punch-out drills
    PM - 5 minute run cool- down
    PM - Stretch

    8/8/7 - AM - 20 minute jump rope continuous
    PM - 5 minute warm-up jump rope
    Circuit
    Leg Press
    Kettlebell leans
    Squats
    Russian Twists
    Kettlebell Swings
    Knee-ups
    Repeat 3 times for a total of 4 circuits
    2 x 3 minute rounds punchout drills
    5 minute run cool-down
    PM - 90 minute Hatha Yoga Class

    8/9/07 AM - 5 x 1 minute rounds full speed jump rope 1 minute rest in between
    8 x 20 second rounds tabata squats 10 second rest inbetween

    8/10/07 AM - 15 minute walk
    PM - 5 minute warm-up jump rope
    Circuit
    Pull-ups
    Cable Flies
    Zott Curls while balancing on stability mat
    Tricep extensions
    1 minute shadow box
    1 minute shadow box with light weight
    1 minute shadow box with heavier weight
    Repeat circuit 4 times for a total of 5 circuits
    2 x 3 minute rounds - punch out drills
    5 minute cool down jog
    Stretch

    For every story told that divides us, I believe there are a thousand untold that unite us.

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    Default Re: Killersheep's Log

    I've decided to try and up the intensity on my cardio.

    I found the perfect thing on rossboxing

    http://www.rosstraining.com/articles/indooroptions.html

    I can beat the heat and fit it in my lunch hour!!

    I am very excited I followed the sample workout for
    Wednesday and Thursday both days I ended up in
    a pool of sweat, much more intense that I thought it would
    be!!
    For every story told that divides us, I believe there are a thousand untold that unite us.

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    Default Re: Killersheep's Log

    8/12/07 - AM - 3 minute drills 4x3 minute rounds, 1 minute rest inbetween
    1 round =
    30 seconds burpees
    30 seconds jumping jacks
    30 seconds split jumps
    repeat

    8/13/07 - AM - 5x1 minute rounds full speed jump rope 1 minute rest inbetween
    5x30 second rounds full speed jump rope 30 seconds rest inbetween
    PM - 90 minute yoga class

    8/14/07 - PM - 5 minute jump rope warm up
    10x3 minute rounds heavy bag skills training
    2x3 minute rounds defense skills
    2x3 minute rounds punch-out drills
    5 minute cool down reclined bike

    8/15/07 - AM - 20 minutes jump rope continuous.
    PM - 5 minutes jump rope warm up
    - Circuit
    Leg Press
    Knee raise / Straight-leg raise
    Squats
    Kettlebell leans / Russian Twists
    Kettlebell Swings
    Repeat 3 times for a total of 4 circuits
    - 3 minutes defensive drills
    - 2x3 minutes punch-out drills
    - 5 minutes cool-down reclined bike
    PM - Hatha yoga 90 minutes.

    8/16/07 AM - 20 minutes jump rope continuous

    8/17/07 PM - 5 minutes jump rope warm-up
    Circuit
    Pull-ups
    Cable Flies
    Tricep pull-downs
    Zott curls
    1 minute shadow box
    1 minute shadow box 3 lb. weights
    1 minute shadow box 5 lb. weights
    static hold 8 lb weights to failure
    Repeat 3 times for a total of 4 circuits
    2 x 3 minute rounds punch out drills
    1 minute cool down, easy combos on the bag
    5 minute cool down reclined bike.


    For every story told that divides us, I believe there are a thousand untold that unite us.

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    Default Re: Killersheep's Log

    8/20/07 - PM - 90 minute yoga class

    8/21/07 - PM - 10x3 minute rounds heavy bag
    2x3 minute rounds punchout drills

    8/22/07 - PM - Jump rope warm-up 5 minutes
    Circuit
    Kettlebell swings
    Leg Press
    Knee Raises
    Squats
    Russian Twists
    Gattlins
    Repeat 2 times for a total of 3 circuits
    Stabiliy exercise
    Reclined bike cool down
    PM - 90 minute yoga class

    8/24/07 PM - 5 minute warm-up weighted jump rope
    Circuit
    Pull-ups
    Cable Flies
    Tricep Extensions
    Zott Curls
    Shadow box 1 minute with 5 lb weights
    Shadow box 1 minute with 3 lb weights
    Shadow box for 1 minute
    Static shoulder hold with 8 lb weights
    Repeat 2 times for a total of 3 circuits
    Ankle stability on the wobble board
    6x1 minute rounds no rest (3 times on each foot)
    5 minutes on reclined bike, cool down.
    For every story told that divides us, I believe there are a thousand untold that unite us.

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    Default Re: Killersheep's Log

    Noticing any changes my man? Also,what kind of set/rep range are you doing with your push ups,sit ups etc? What is your overall goal,to lose wight?

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    Default Re: Killersheep's Log

    Quote Originally Posted by El Gamo
    Noticing any changes my man? Also,what kind of set/rep range are you doing with your push ups,sit ups etc? What is your overall goal,to lose wight?
    My main goal was really to get more fit. I am losing fat slowly, but gaining muscle so my net weight change is
    negligible, but my body fat has gone down.
    For every story told that divides us, I believe there are a thousand untold that unite us.

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