Wes's Workout Log

[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.

[wesrman]

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.

Thanks.

I ordered Infinite intensity so ill be doing more work on functional strength and cardio and what not from now on. I recommend you check out this site: RossTraining.com • Index page

[ICB]

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.

Thanks.

I ordered Infinite intensity so ill be doing more work on functional strength and cardio and what not from now on. I recommend you check out this site: RossTraining.com • Index page

Good work bro keep it up and im just looking at that site, looks pretty interesting alot of useful posts there cheers.

[wesrman]

I cant wait to get my new book. I found a clip of a sample workout from the book caqlled No Excuses on youtube. Its from a guy that posts tons of workouts on youtube and they're all pretty sick.

Im going to do it tomorrow, but since i havent done many burpees or many of these types of workouts im going to drop the times down from 60/45/30 seconds to 45/30/15 seconds and see how it goes.
YouTube - "No Excuses"

Also i found a free stop watch/ round timer online that should be usefull for this kind of stuff:
Speedbagforum.com Workout Timer

[wesrman]

Monday January 12/09

I changed my mind when i found this workout:
RossTraining - Articles
So i decided to do it instead.
I did my own version because the workout is too intense for my fitness level and i didnt want to die..lol. My usual weight lifting routine hasnt helped with my conditioning at all so i did 30 minutes and stopped instead of doing the entire deck. I got through 36 cards in 30 mins, which isnt very good. However its a start and i plan on improving fast.
Heres how i set it up:
Spades- Burpees
Clubs- Chin Ups/Pull Ups
Hearts- Push Ups
Diamonds- Sit Ups
A-1 reps
2-2
etc
10-10
J-10
Q-10
K-10
No jokers
For chin ups/pull ups i did a max of 7 reps because im not that good at them yet.
Killer workout, i still feel worn out half hour later..lol.]
One bad thing is that i felt a sharp ain in my left knee while doing the burpees. Im hoping its nothing serious, but im a bit worried about how its going to hold up at work tonight.

[wesrman]

Tuesday January 13/09

Work went good last night. Got the worst/hardest job, but my knee felt pretty good. Im very sore from yesterdays Deck Of Cards workout. I cant wait to do it again, but i think im going to alternate Heavy and light days so i get the best of both worlds. At least until i get my copy of II and i get some new ideas on how to set up a program.

Forearms
2 sets of each:
Wrist roller (A)
(superset with)
Wrist roller (B)
Leverage bar twists...11 reps

Then did some bar hangs for grip strength. For these i just grab a pull up bar, lean back and switch my grip around and regrip until it burns like crazy. I did that a few times to finish them off. FWIW i get a great grip workout at work.

[ICB]

Nice set of workouts here i will add a few to my workouts.