Gutbuster's Log

9/25
Evening:
3 minutes double end bag
10 minutes skipping rope
2 rounds shadowboxing
5-7 rounds pads
4 rounds burnouts on heavybag
pushups/abs/stretching

Late night:
200 crunches
50 pushups
40 minutes on bike

9/26
*3 minute rounds, 30 seconds rest
10 minutes rope
stretching
3 rounds shadowboxing
3 rounds double end bag
3 rounds heavy bag
5-6 rounds pads/ defense work
3 rounds heavy bag
3 rounds shadowboxing
stretching

45 minutes on bike

This was a good session. I've really never had much instruction on defense and pretty much tended to go with a smother the opponent with punches strategy, so its nice to start patching up the big holes i have in my skills. I also was told that I may get to start sparring next week and if not then soon after. I'm still a little skeptical, but I'm excited for the chance. Its been a few months and I'd really like to get the rust off and work on applying things in real situations.

9/27

Stretching
10 minutes
10 minutes shadowboxing
30-40 minutes combinations on bags with occassional short punchout breaks (no bells or breaks today)
pushups (regular, knuckle, wide grip, hands out, fingertips, wrists)
Abs (leg lifts, crunches, knee-ins, bicycles, scissors, v reaches on back with legs up(?), oblique reaches, and a few others)
stretching


Later at home:
300 crunches
30 minutes on bike

9/28

I got the new wrist roller and neck harness I ordered so I did some situps and some sets of excercises with those. I plan to do at least a couple of sets of each 4-6 days a week.

9/29

Stretch/ warmup
5 400 meter sprints
10 100 meter sprints
Started 2 mile jog but my knee was bothering me so I cut it short at around 1/2 mile.
2 3 minute rounds of wrist
2 3 minute rounds of neck

9/30

2 3 minute rounds of wrist (5lbs)
50 neck raises (15lbs)

10/1

10 minutes rope
*3 minute rounds, 30 seconds rest
5 rounds shadowboxing
4 rounds combinations on heavy bags
3 rounds punchouts on heavy bags
10 minutes rope
3 rounds shadowboxing
15 diamond pushups
15 wide pushups
15 knuckle pushups
15 wrist out pushups
15 fingertip pushups
15 clap pushups
50 crunches
30 leg lifts
30 knee ins
30 side reaches
30 scissor kicks
30 leg crosses
stretching

45 minutes on bike

great workouts gutbuster, what sort of improvements are you seeing? i know speed and power cant really be easured but feeling it lost weight ectect?

Thanks gally. Its honestly hard to tell... in the past I've used sparring as a gauge of progress and I could see my endurance and skills improving as I did better and better against the same people. Lately I think I've been making some improvements with my speed and technique but its hard to tell how much will transfer... I think a lot of it should though. I've been working with new trainers for a couple of weeks and they've given me a lot of things to think about and work on, especially involving footwork, weight transfer, varying rhythm and maintaining good spacing.

I think my endurance is good and we've been doing more skipping rope which should help improve it. I did more sprinting at my last gym but I think maybe it was too much since we were sprinting just about every day. I talked to my trainer about that the other night and I'll be aiming to get sprints in 3 times a week now which i think makes more sense. I'm a little worried about losing power because I used to do more upper body conditioning, but I'm hitting the bag more so I feel like that and some improvements to my technique are more than making up for it so far. I have a pullup bar on the way and I plan to work those in and maybe increase the pushups I do, plus work on the neck and wrists more, so hopefully those and the bag work should keep my power up. I'm supposed to start getting some sparring in soon too, which I'm eager to do... but we'll see when/if that pans out.

10/2

I didn't have a track available so I used a soccer field which (based on my times) I think was around 120 meters... give or take.
sprint 1 length, rest 40 seconds X10
sprint 2 lengths, rest 40 seconds X2
sprint 3 lengths, rest 1 minute
sprint 4 lengths, rest 1 minute
Then to the gym:
stretching/ warmup
10 minutes rope
3 rounds shadow boxing
~7 rounds combinations on heavy bags, 30 second punchouts between rounds
30 seconds rest
1 round burnouts
various pushups
various ab excersizes
stretching
Later, after dinner:
30 minutes on bike

10/3

After I took a shower in the morning I noticed my vision was all blurry and I was seeing bright spots on one side. I assumed it was just because I was tired and it pretty much went away by the time I got to work, but it turned out to have been the start of a migraine. I went home and slept off the worst of it before going back to work, but I took the night off from training since I still felt screwy. It was probably from not getting enough sleep combined with the training and regular everyday stress with work, bills, trying to find a new apt, etc. The headache lingered overnight but I'm still going to train tonight... maybe I'll skip the sprinting though.

10/5
*3 minute rounds, 30 seconds rest
warmup/stretch
10 minutes rope
3 rounds combinations on heavy bags
Alternating 1 round punch mitts, 1 round burnouts on heavy bag for 12 rounds
pushups and abwork

later:
1 round of wrist roller with 5lbs
30 neck raises and 20 alternating side neck raises with 20 bounds on harness
30 minutes on bike

10/5

10 400m sprints with 45 seconds rest between each
10 minutes jump rope
3 rounds shadowboxing
3 rounds heavy bag
10 minutes pad work
10 minutes jump rope
pushups
abwork
stretching

10/6
30 minutes on bike

Sadly, I think that was all I did over the weekend. Saturday was busy but for Sunday I don't really have an excuse.

10/8
400 meter jog
6 400 meter sprints
2 200 meter sprints
4 150 meter sprints
stretching
jumping jacks ~3 minutes
shadowboxing ~10 minutes
combinations on heavy bag ~40 minutes
Pushups ~100
ab excercises

The pull up bar I ordered came in the mail and I put it together but it seems to be defective and wouldnt stay up at all. I guess thats what I get for going with the cheap model.

10/9
3 minute rounds, 30 second breaks
jump rope- 1000 count, then 4 rounds including breaks (13:30)
3 rounds of burnouts on heavy bag
5 rounds pads
1 round heavybag
1 round pads
1 round heavy bag
1 round pads
pushups: diamond, wide, regular, knuckles, hands out
edit: At least 2 sets of 15 burpees
100 situps, 100 leg raises
stretching

Later:
1 round wrist roller- 5lbs
1 round neck raises with 25 lbs on harness
30 minutes bike

10/10
3 minute rounds, 30 seconds rest
10 minutes rope
3 rounds shadow boxing
4 rounds double end bag
3 rounds heavy bag
1 round punchouts on heavy bag
~5 or 6 rounds with pads
50 pushups
50 leg raises
stretching

Later:
30 minutes on bike

10/11

warmup
10 minutes of rope
~10 minutes shadowboxing
~30 minutes heavybag
pushups
ab exercises
stretching
5 rounds double end bag
1 round heavy bag