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.

note: all bag work, sparring, shadowboxing, anything with boxing, is done at 3 minute rounds w/30 second breaks unless otherwise noted.

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

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

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

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

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.

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

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

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

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

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

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.

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.

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

7-24
2 rounds shadowboxing
2 rounds mitts
4 rounds good sparring w/ 2 very different fighters.

roadwork: Speed session
2.75 miles total
1600 meter: 7:15
800 meter: 3:16
400 meter jog
400 meter: 1:19
200 meter: 0:36
100 meter: 0:15
100 meter: 0:16
200 meter: 0:38
400 meter: 1:20

7-25-tried to take a day off but i couldnt bring myself to do it
300 crunches
200 side crunches
50 leg scissors (side to side)
25X 5 second superman
11X10 push ups
3X10 squats
3X10 lunges w/each leg
3X15 calf raises
2X25 rear leg kickouts w/each leg
4X5 pullups

7-26
roadwork: 3.5 mile easy run
25:39 total, 7:19/mile
172 avg heart rate
189 max heart rate
same route as last time, felt a bit better this time around. hills were a bit more forgiving, though my heart rate still hit 189, which is unusually high for me.

7-27
10 minute jump rope
3 rounds shadowboxing
3 rounds punch mitts
3X10 shrugs w/ 24 kettlebell
2X10 side bends w/32 kettlebell

3X circuit:
5 burpees
5 med. ball slams
5 sanbag high pulls
5 sand bag clean/press/toss over plyo box, jump to otherside, repeat...

7-28
roadwork: 3.5 mile easy run
27:49 total, 7:57/mile

300 crunches
200 side crunches
50 leg scissors
25X 5 second supermans
25, 15, 10, 55 pushups

7-31
roadwork: 3.5 mile tempo run
.25 mile warm up
3 miles at 20:57, 6:59/mile
.25 mile cool down
avg. heart rate: 171
max. heart rate: 181

3 rounds shadowboxing
3 rounds angle pad on the wall
3 rounds double end bag
3X10 shrugs w/ 24 kettlebell
3X10 side bends w/32 kettlebell
3X10 tricep extensions w/12 kettlebell
4X5 pull ups

3X circuit:
5 medicine ball slams
5 sandbag high pulls
5 sandbag clean/toss over plyo box/jump over plyo box

8-1
Roadwork: 4.5 mile easy run
38:24 total, 8:32/mile
avg heart rate: 160
max heart rate: 175

300 crunches
200 side crunches
50 leg scissors
25X 5 second supermans

8-2
Roadwork: 2 mile speed session
20 minutes total
800 meter warm up
4X 400 meter repeats at: 1:23, 1:29, 1:25, 1:29 w/ 1 minute rests
4X 100 meter repeats at: :16, :18, :18, :19 w/20 second rests
400 meter cool down

250 crunches
200 side crunches
3X 20 squats
3X 20 pushups
3X 20 calf raises
3X 20 lunges

8-3
4 rounds sparring
3 rounds angle pad on the wall
2 rounds shadowboxing

Circuit: good thing about this one is it took just over 3 minutes so i could still work off the bell with it.
3 times w/ 30 second breaks
10X medicine ball slams
10X box hops
10X sanbag highpulls
10X sandbag clean/toss over box/box jump
10X shrugs w/ 16 kettlebell
5X pull ups

8-4
roadwork: 3.5 mile easy run
25:53 total, 7:23/mile
no heart rate monitor today, i assume it wouldnt have been good though, it was well over 90 degrees and i had to run right in the middle of the day.

that was then, this is now:
i did nothing sunday, and nothing so far monday due to severe headache...at this point i feel nothing but shame for taking two days off in a row. unacceptable.

8-7
10 minute jump rope
3 rounds shadowboxing
3 rounds angle pad on the wall
3 rounds double end bag

3X circuit:
10 burpees
10 medicine ball slams
10 sandbag high pulls
10 sandbag clean/toss/box jump
10 shrugs w/16 kettlebell

.5 mile cool down on treadmill, about 3.5 minutes

roadwork: 1.5 mile speed session
1X 1600m @ 6:45
8X 100m @ sub-20 seconds with sub-20 second break

8-9
Roadwork: 4.4 miles split into 3 sections because of heat and time constraints
1.8 miles
1.54 miles
1.02 miles
all around 7:00 mile pace, no watch but ive gotten to where i can tell my pace from my exertion.

4 rounds sparring early in the morning. got up at 9:15, was getting punched by 9:30 and i actually did pretty decent for that consideration.

300 crunches
200 side crunches

8-10
roadwork: 3.5 mile easy run
26:52 total, 7:40 per mile
164 avg heart rate, 189 max heart rate

3 rounds shadowboxing
3 rounds heavy bag
1 round angle pad on wall

3X circuit:
10 medicine ball slams
10 sandbag high pulls
10 sandbag clean, toss over box, jump over, repeat...
10 shrugs w/16 kettlebell
10 squats
10 lunges per leg
20 pushups
10 pull ups

8-12
roadwork: 2.5 mile easy run

2 rounds shadowboxing
1 round sparring (i dont know why we only did one round, kinda lame)
2 rounds heavy bag
2 rounds angle pad

2x circuit:
10 burpees
10 sandbag high pulls
10 sandbag clean, toss, box jump
10 pull ups
10 shrugs w/16 kettlebell

8-13
4 rounds sparring

8-15
roadwork: 3.25 mile hill/trail/road combo run
29:58 total time
brutal, almost puked 2 times.

300 crunches
300 side crunches
5X10 supermans
5X10 pushups
50 squats
50 calf raises
3X10 lunges w/each leg

8-17
roadwork:3.3 mile easy run
23:51 total, 7:13 per mile

10 minutes jump rope
3 rounds shadowboxing
3 rounds angle pad on the wall
3 rounds body bag
10 sandbag high pulls, drop, clean, press
10 sandbag one arm clean, load onto ring mat (about chest height) w/each arm

2Xcircuit:
10 medicine ball slams
10 sandbag high pulls
5 sandbag clean, toss, box jump to other side, repeat
10 shrugs w/16 kettlebell
10 sidebends w/32 kettlebell each side
10 pull ups
10 burpees
1 minute break between sets

8-18
10 minutes jump rope
3 rounds double end bag
3 rounds angle pad on wall
3 rounds shadowboxing

2xcircuit:
10 one hand sandbag cleans, (5 each side) load on ring mat
10 shrugs w/16 kettlebell
10 burpees w/sandbag (clean and press instead of the jump)
10 medicine ball slams

2X20 sandbag high pulls

8-19
40 pushups
40 squats
30 pushups
30 lunges (each leg)
20 pushups
30 calf raises
10 pushups
100 crunches
1 minute stomach vacuum
200 crunches
30 second stomach vacuum

8-20
roadwork: 3.6 mile easy run
29:23 total, 8:10 per mile
159 avg. heart rate
171 max heart rate
i'm recommitting myself to my running. i have been lazy about it and need to get my S*** back together, which means slower daily runs so that i have more energy for my speed/tempo/hill workouts...

6 rounds body bag
3 rounds shadowboxing

3X circuit:
10 burpees
10 med.ball slams
15 pushups
10 sandbag high pulls
10 one hand sandbag loading onto ring mat
5 pull ups
1 minute break

8-21
roadwork: 3.4 mile easy run
25:50 total, 7:36/mile
164 avg heart rate
176 max heart rate


10 minutes jump rope
2 rounds angle pad on wall
10 rounds mitts, focus on locating inside shots, making room for shots, and following those shots with a variety of befuddling foot placement. the last round was a burnout, very true to the term itself...

8-22
12X25 crunches
12X10 pushups
4X50 side crunches
4X25 squats
1X25 supermans, 5 second hold

8-23
roadwork: 3 mile speed session
400 meter warm up
1600 meters: 5:55 total, finally under 6 minutes by myself...usually i need a motivational source.
800 meter jog
2X400 meters: 1:27, 1:28. 1 minute rest between.
200 meter walk
6X100 meters: 17seconds w/ 20 second breaks between.
400 meter cool down

8-24
3 rounds heavybag
3 rounds body bag
3 rounds shadowboxing

circuit 3X:
10 burpees
10 med.ball slams
10 sandbag high pulls
10 bounce med. ball slams on wall (each side)
10 sandbag clean, press
5 one arm clean/load with sandbag (each side)
5 pull ups
10 shrugs w/16 kettlebell

8-27
roadwork: 3.3 mile easy run
27:56 minutes total, 8:35/mile
avg heart rate: 147
max heart rate: 164

it actually felt really good to run this slow after taking a couple of days off. the first .64 miles of this route was straight up a hill. it felt good to max my heart rate for this session at the beginning of the run instead of the end, it just seems to add a different dynamic to it AND, AND it forced me to slow down for the run, which is something i am challenging myself to do now so i can focus more energy into my speed workouts.