New Goal...Part Two.

[donnydarkoIRL]

Good shit Donny.

If you need any help with nutrition or weight training, i'm here for you

I might well need some help Ono!

I want to put on some lean muscle, replacing body fat with muscle and remaining in the rregions of Light Middle.

I'm gonna target my arms, chest and shoulders...any ideas?

The gym work you already do along wiht your diet should be keeping your bodyfat at a low level?

As for building muscle, i'll sort you a routine when i get back from Poland next week. I'll PM you it. PM me with what days you can weight-train, what equipment you have access to and a sample diet and i'll sort something out for you.

Body fat is low, real low, just want to put on some lean muscle, as I'm a lot more shaky at 71 than 75

[donnydarkoIRL]

Couple of days to catch up on...Wednesday;
Galway City Gym.

Warmup; loosen all joints, stretches and shadowbox

Treadmill;
30 minutes. 5 mins at 8kmph, 10mins at 10kmph, 10 mins at 12kmph, 4 mins at 14kmph, 1 minute at 20kmph

Shadow Boxing;
4 x 2 minute rds. fast in combintaion, moving and slipping.

Bagwork;
4 x 2 minute rds. Fast in combinations.

Skipping;
4 x 2 minute rounds. Nice high pace.

Shoulder Press;
40 kg; 15 times; 4 sets.
Shrugs;
40kg, 15 times, 80 kg; 10 times, 50kg, 15 times, 100kg; 10 times.
Incline (Chest);
15kg, 15 times fast
15kg, 15 times fast
25kg, 12 times fast
25kg, 12 times fast
Lat Pull down;
Front; 45 kg; 4 sets; 12 times
Back; 40 kg; 4 sets; 12 times
Hyperextensions of the back;
4 sets of 15, very lightly weighted.
Fly;
1 set; 15 kg; 15 times
Pec Machine;
25kg, 20 times fast.
30kg, 15 times fast,
35kg, 15 times fast
40kg, 15 times fast

Shadow box;
2 x 2 minute rounds

Stretching;
Cooling down

Sauna; 20 - 30 minutes.

[donnydarkoIRL]

Thursday
Galway City Gym;

Warmup; loosen all joints, stretch out

Cardio; 30 minutes on bike, fast pace, always increasing.

Calisthenics;
4 sets of 15 pushups, fast targetting shoulders.
4 x 1minute30 planks.

Shadowboxing;
4 x 2 minute rounds. Slow and deliberate

Skipping;
4 x 2 minute rds. fast pace

Triceps;
Pulley overhead. 4 sets ; 30kg, 35kg 40kg 45kg
Pulley pull up; 4 sets; 30 kg, 30kg, 35kg, 40kg
Pulley pull down; 4 sets; 30kg 30kg 35kg 35kg
Biceps;
Machine Curls; 4 sets 60kg 15 reps
Dumbells; 4 sets 5 kg 30 reps very fast

Bagwork;
4 x 2 minute rounds

Abdominal work;
Pulley work; 65kg 10 times, 70kg 10 times, 75kg 10 times, 70kg 10 times
Weighted crunch machine; 10 reps; 30kg, 30kg, 35kg 40kg
Swiss ball situps weighted. 10 kg 50 reps

Shadow boxing;
4 x 2 minute rounds, fast in combination

Cooldown;

[donnydarkoIRL]

I've got a fight in Sligo on the 19th,. thats Saturday week.

If I could get one tough spar in before that I'd feel ready.

[donnydarkoIRL]

A lot to catch up on here.

Friday, I did my usual workout in Olympic Boxing Club. Nothing spectacular.
Saturday I attended some pro fights, learned a lot through observation.

Monday, I took the evning off, for some reason.
Tuesday I did a two hour yoga session in a 37 degree room. Hot!

Wednesday, back in Olympic boxing gym. A short slow run, four rounds on the bag, foru rounds skipping, four rounds shadow.

[donnydarkoIRL]

Thursday;
Galway City Gym.

BAGWORK;
Heavy Bag 6 x 2minute rounds, fast and in combination

Calisthenics;
Pressups; 4 sets of 15

Pullups; 4 sets of ten

Skipping;
2 x 2 minute rounds, fast.

Weights;
Lat pulldown 4 sets, 15 reps 35 40 45 50

Shoulder press
1 set 45 kil 15 reps
1 set 40 kilo 15 reps

Dislocated the shoulder!

Damn!