Wes's Workout Log

[wesrman]

Thursday January 1/09
Lower Body/Forearms
Squats (pyramid up)......................4 sets...8,7,5,4 reps
Deadlift.......................................2 sets...5 reps
Calf Raise....................................3 sets...18,17,17 reps
Palm Down Wrist Curls....................3 sets...12 reps
(superset with)
Palm Up Wrist Curls........................3 sets...12 reps
Leverage Bar Twists.......................2 sets...11 reps

[wesrman]

I want to improve my forearms so im going to start to add more sessions for them. Once a week isnt working well enough imo, so i need to so atleast twice a week.

Today i decided to mix things up a bit. So i got up, had 2 coffees and then did some circuit training for my upper body workout. I dont know why i did it on an empty stomach, i just didnt feel like waiting and i wanted more time to relax after my session and before work. I have to work tonight, get 2 days off, then back to normal shift.

I took very little rest between exercises and very little rest between circuits.

Friday January 2/09
Upper Body (Circuit)
Push Ups..................4 sets...15 reps
Chin Ups..................4 sets...5 reps
Lateral Raise.............4 sets...7 reps
Zottman Curls...........4 sets...8 reps
Rope Pressdown........4 sets...8 reps
Crunches..................4 sets...16 reps

[wesrman]

I downloaded P90X so i can do the stretching and yoga DVDS. I think it will help me out a lot.

Saturday January 3/09
Cardio- 37min (walk/jog)
Stretching- 30min (P9oX Stretching)

[wesrman]

Sunday January 4/09
Cardio- 49min (walk)

[wesrman]

I altered my routine a bit today. I going to do my arms twice per week for a while. I also took a step back on my reps for most exercises doing one less for most sets so i can work on my form and give my nervous system a bit of a rest.

Back to a normal work week tonight.

Monday January 5/08
Upper Body (max)
Bench Press (pyramid up).................3 sets...7,5,3 reps
Pull Ups.........................................3 sets...7,6,5 reps
Military Press (pyramid up)................3 sets...8,7,6 reps
Barbell Curls...................................2 sets...8,6 reps
Close Grip Bench Press.....................2 sets...8,6 reps
Crunches.......................................2 sets...20 reps

[sourpuss]

Hows that P90X? A friend of mine swears by it.

[wesrman]

Hows that P90X? A friend of mine swears by it.

The yoga and stretching DVDs are pretty good and the plyometrics onecould be helpfull, but i have very little interst in the rest of the workouts tbh.

[wesrman]

http://www.youtube.com/watch?v=UDWnM...eature=related

[wesrman]

Tuesday January 6/08
Forearms
Wrist Roller (A)..................2 sets
(superset with)
Wrist Roller (B)..................2 sets
Seated Wrist Curls.............2 sets...20 reps
Leverage Bar Twist............2 sets...11 reps
Grippers...........................2 sets 40 reps

[wesrman]

My back was sore today because of work so i decided not to do my normal lower day today. i was going to take the day off completely, but i had a fairly easy night at work so i decided to do some circuits after.

Wednesday January 7/09
Full Body (Circuit training)

3 sets of each
Badyweight Squats
Push Ups
Sit Ups
Chin Ups
Cardio- 15min (bike)

[wesrman]

Thursday January 8/09
Cardio- 22min (jog/walk)

[wesrman]

Last night was a tough night at work. A little sore today but i feel ok.

Friday January 9/09
Upper Body (Rep)
Incline Bench Press (pyramid up).........3 sets...9,7,5 reps
Seated Rows (pyramid up).................3 sets...11,10,8 reps
Upright Rows...................................3 sets...10 reps
(superset with)
Dumbell Press..................................3 sets...8,7,7 reps
Incline Curls....................................3 sets...11,10,9 reps
Overhead Extension..........................3 sets...10,10,9 reps
Palm Down Wrist Curls.......................3 sets...12 reps
(superset with)
Palm Up Wrist Curls...........................3 sets...12 reps

Good workout today to spite being tired and sore at the beginning. Volume might turn out to be a bit too high. If so ill have to figure out a way to get it down a bit.

Im also trying to find a way to fit in more Rosstraing type workouts into my routine so my conditioning gets better.

[wesrman]

So im thinking about adding a conditioning day in where a normal lower body rep day would be, if i had one..lol. Im not sure if i will make it all lower body exercises or what. Ill have to experiment and see what works and doesnt work.
Maybe something like this:
mon- conditioning
wed-upper (max)
fri-lower (max)
mon-upper (rep)
wed-conditioning
fri-upper (max)
etc
Im also considering buying Infinite Intensity by Ross Enamait (from RossTraining - Bridging The Gap Between Ordinary and Extraordinary) and using some of his workouts. If i do, i might start using them as my rep and conditioning days.

[wesrman]

I just ordered Infinite Intensity from rosstraining.com RossTraining - Infinite Intensity.

Im considering using ross methods for conditioning days and going something like this:

mon-upper (max)
wed- conditioning
fri- lower (max)

mon-conditioning
wed upper (max)
fri- conditioning

mon-lower (max)
wed- conditioning
fri- upper (max)
etc

[ICB]

I dont box, so this will be more of a weight lifting/fitness log with website links and what not. I have worked out for years, but the last 2 years i got lazy, fat and out of shape. So for the last 2 months ive been working to get back in shape while working part time doing landscaping (laying sod/bailing hay etc).

I have kept a written log of weights/sets/reps/cardio etc for about 6 years and have found it to be great for motivation and progression.

Imput and suggestions are welcome, but i have tried many things over the years and have worked really hard at figuring out what works for me. This doesnt mean that i think my ways are best, just best for me. Also i dont think that the way i workout is necessarily a great way for boxers or newbees to train.

Great log even though im a boxer so im more into Cardio ETC. I do like doing some weight-lifting myself as you know, so i'll be keeping an eye on this thread to pick up some tips.