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.

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

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

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

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

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?

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.

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.

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

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

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!!

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.

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.

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?

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.

8/27/07 PM - 90 minute yoga class

8/29/07 PM - 5 minutes warm up weighted jump rope
8x3 minute rounds, heavy bag skill training
2x3 minute rounds, defense against hooks training
2x3 minute rounds, punch-out drills
1 minute rest between all rounds
6x1 minute rounds, ankle stability (3 rounds each side)
No rest between rounds
5 minute cool down reclined bike
PM - 90 minute yoga class

I've been feeling sick this week, so I've cut out the day-time cardio so far

8/30/07 PM - 5 minutes jump rope (weighted) warm-up
Circuit
Leg Press
Knee Raises
Squats
Modified Russian Twists
Kettlebell Swings
Gattlin Lunges
Repeat 2 times for a total of 3 circuits
5 minute cool down reclined bike

8/31/07 PM - 5 minutes weighted jump rope warm up
Circuit
Pull-ups
Cable Flies
Tricep Overhead extension
Zott Curls
Shadow box with 5 lbs. 1 minute
Shadow box with 3 lbs. 1 minute
Shadow box no weight 1 minute
Repeat 2 times for a total of each circuit. Add a rest pause set for each exercise on each circuit.
Ankle stability on the wobble board. 6X1 minute rounds no rest (3 minutes on each side)
5 minute cool down reclined bike

9/1-3/07 am and pm - helped mother-in-law move

9/4/07 - PM - 5 minutes warm-up weighted jump rope
8x3 minute rounds heavy bag skills 1 minute rest between rounds
2x3 minute rounds defensive drills 1 minute rest between rounds
2x3 minute rounds punch-out drills
5 minute cool-down reclined bike.

9/5/07 - PM - 5 minutes warm-up weighted jump rope
Circuit rest-pause 2 sets
Leg Press
Lord of the abs
Squats
Gattlin Lunges
Knee Raises
Kettlebell Swings
Close Circuit
Repeat twice for a total of 3 circuits.
Ankle stability on wobble board to failure 3 times on each side
cool down reclined bike 5 minutes
stretch
PM - yoga 90 minute class

9/7/7 PM - Weighted jump rope warm-up 5 minutes
Circuit rest-pause 3 sets
Pull-ups
Cable Flies (each set change angle)
Overhead cable tricep extensions
Zott Curls on stabiliy mats
Shadow box declining weighted sets
Closed Circuit
Repeat for 2 total circuits.
Ankle stability on wobble board to failure 3 times each side
5 minute cool down - reclined bike
stretch

9/10/07 - PM - yoga 90 minutes

Stopped training?