ICB's Log.

[ICB]

Guys/Girls i just wanted to ask one question i did ask this before, but i wanted to know if a Squat Rack is worth it ? its just because everytime i do Squats, its so hard to get it back over my head when im finished with the exercise. Because by that time my arms are tired and worn out, and i can't always get one of my mates to help me, because there busy alot of the time cheers.

I think you answered yur own question.

You'r limited by the strength of your overhead press in terms of weight whereas squats you'd expect to be able to do at least x3 that. Of course it always depends on your goals in terms of how big the weight you want to lift.

I did buy one and im going to give it a try in a few days, its just so annoying that i can't do Squats as often as i would like. Because i have to ask one of my mates to come round to help, and there not always available.

[ICB]

Sunday January 11th.


I got up early today and done my morning run comeback and then had a little nap. I got up had a shower to freshen up, but before i went to the boxing gym, i done a some Chin-Ups/Pull-Ups 20 x3. Anyway when i got there i done some Heavybag/Speedbag work for 10 mins each just to sharpen up.

Then i done some punch mitts with the old trainer i told you about in Scraps thread, just practicing my technique. 10 minutes of this also. Then a quick skipping session for 10 minutes, then it was time for sparring with a friend of mine who i know quite well. He's about the same height as me, so mostly the sparring session was trying to establish the jab/outside fighting.

I went into a criss-cross style ala Tim Witherspoon style, to catch the jab with my right glove and counter with a rising jab over the top. As soon as i felt his jab touch my glove i instantly was countering with jabs, and the occasional right hand. I also jabbed at his arm which made him more cautious with the jab and threw his rhythm off. When i was beating him with my jab, i noticed his concentration was completely off.

And he would try and come in more reckless but i kept my cool. And was able to keep my distance and just win with the jab, the session was over and i was feeling pretty good so i had a quick 5 minute break and got another sparring partner in.

He's had a few Amateur fights but im not really familar with him, i haven't talked to him much. He is quite a bit shorter than me but he set a hard pace. I would try and use my footwork and jab, but he would often at times close the distance and trap me. He would work my body and go back up towards my head. I was able to use my speed and roll with the shots on the inside.

I was able to turn him alot aswell to get out of the corner/ropes, and keep the fight in the middle of the ring. I did knockdown him down with an uppercut as he was coming in, not a real power shot. Just a jolting quick uppercut that i whipped in as he was coming in. He actually got up and laughed and said good shot.

And that was basically it i did respect him alot, and i think i made a new friend there very friendly guy with good determination. Overall a very good days work and im pretty pleased with the result.

[ICB]

Wednesday January 14th.

I've added a pound so im now 166 pounds which is good, it maybe a bit slower than i thought it would be. But atleast its progress anyway, i started off the weight training with some Squats 85 KG 6 reps x3, i was able to add more weight because i bought a Squat rack.

I then done some Bench Pressing 87.5 KG's 6 reps x3, and some Dumbell Bench Pressing aswell, i took some weight off so i could concentrate on the chest more. I done 10 reps x3 of this, then i finished off with some Chest Dips upstairs with my chin up bar, 12 x3 of this exercise.

[ICB]

Friday January 16th.

Just done cardio today in this order.

Morning Run
Skipping
Cross Trainer
Bike Riding
Swimming

[ICB]

Wednesday January 14th.

I've added a pound so im now 166 pounds which is good, it maybe a bit slower than i thought it would be. But atleast its progress anyway, i started off the weight training with some Squats 85 KG 6 reps x3, i was able to add more weight because i bought a Squat rack.

I then done some Bench Pressing 87.5 KG's 6 reps x3, and some Dumbell Bench Pressing aswell, i took some weight off so i could concentrate on the chest more. I done 10 reps x3 of this, then i finished off with some Chest Dips upstairs with my chin up bar, 12 x3 of this exercise.

I've put on quite a bit of weight recently which is good, im now 166 and a half pounds. I've upped the calories somewhat and im eating the right stuff.

[ICB]

I have been doing my exercises still but i haven't had time to put it in here. But this is basically what i've been doing. I've also put on some weight and im now 167 and a half pounds, so its all good at the moment.

By the way just to remind you guys/girls, this ain't all in one day. This is what i've done since i last posted in this log.

Weights

Barbell Lying Skull Crushers 82.5 KG's 6 reps x3
Barbell Lying Extensions 82.5 KG's 6 reps x3
Benchpressing 90 KG's 6 reps x3
Squats 87.5 KG's 6 reps x3
Dumbell Curls 22.5 KG's 10 reps x3
Hammer Curls 22.5 KG's 10 reps x3
Dumbell Kickbacks 22.5 KG's 10 reps x3
Barbell Curls 52.5 KG's 6 reps x3
Barbell Rows 92.5 KG's 6 reps x3
Deadlifts 95 KG's 6 reps x 3

Thats most of what i've been doing.


Lower Abs

Double Leg Lifts 30 x3
Jackknifes 30 x3
V-Ups 30 x3
Hanging Leg Raises 30 x3

Obliques

Bicycle Crunches 30 x3
Ball Oblique twists holding a 10kg weight 30 x3
Dumbell side bends 20 kg 30 x3
Twisting Crunches on an exercise ball 30 x3

Upper Abs.

Crunches 30 x3
Crunches On A Exercise ball 30 x3
Crunches While Holding 10 KG Weight 30 x3

There just some of the main ones i did, i don't feel like mentioning them all.

Cardio

Swimming
Sparring
Jogging/Running
Bicycle
Basketball
Aerobics
Skipping

Bodyweight

Chin Ups 22 x2
Reverse Chin ups 22 x3
Push ups 45 x3
Bench Dips 40 x3
Diamond Push ups 35 x3

Well i covered alot of it thats not all of it, but basically you get a general idea of the stuff i've been doing.

[ICB]

Damn i haven't updated this in ages, i've been busy. But basically im pretty much at my peak weight now, which is 176 pounds and im just a shade under 6'2. I was up to 180+ but i lost a few pounds toning up.

I don't really lift heavyweights anymore, i go to the gym and go on the machines pretty much now. I've upped the swimming, and i do quite alot of riding on my bike.

I do AB workouts 4 times a week. Lower, Obliques, Upper. My diet has been pretty strict but i haven't lost any muscle mass. I basically feel at my peak now and i've achieved what i wanted.

Im going to continue the cardio and the gym workouts, but its pretty much just to keep the shape im in now.

[Chris Nagel]

Way to go! You must be pretty pleased with yourself. Do you still spar these days?