New Goal...Part Two.

[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!