Wes's Workout Log

[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.

[wesrman]

Wednesday January 14/09
Another hard night at work last night, but this morning i felt great.
Heavy/Strength Day
Squats......................3 sets
Bench Press...............3 sets
Weighted Chin Ups......3 sets
1 Arm Dumbell Press....3 sets
25 Burpees
Crunches..................2 sets
Time- 37:47

[Rocky Balboa]

Another site I found to be good, with a forum on it also to compare notes was RossTraining - Bridging The Gap Between Ordinary and Extraordinary .

Nice, i read all his stuff too.

I was assuming you were part of RT... me too... Rocky Balboa in SaddoBoxing hehe

ps. good work keep it up

[wesrman]

Its been a rough week at work and i felt very tired and sore today. Switching from an upper/lower split to a full body routine, aswell as adding burpees, is a bit of a jump and will take some time to get used to. Anyways i managed to get in a small, but fairly intense workout. One more night of work and ill take the weekend off to recover. Hopefully my copy of II gets here early next week.

2 sets of each with very little rest between exercises and sets:
Burpees
Chin Ups
Sit Ups
Push Ups
Lateral Raise

Then i did 2 supersets for my forearms:
Wrist Roller (A)
Wrist Roller (B)

[wesrman]

Another site I found to be good, with a forum on it also to compare notes was RossTraining - Bridging The Gap Between Ordinary and Extraordinary .

Nice, i read all his stuff too.

I was assuming you were part of RT... me too... Rocky Balboa in SaddoBoxing hehe

ps. good work keep it up

I am on RT. You just commented on my log over there the other day..lol.

Welcome to Saddos.

[wesrman]

My copy of Infinite Intensity came today. But heres the catch (there always seems to be one). My lower back felt sore Friday night at work and when i woke up Saturday morning i could barely get out of bed. its been sore all weekend and still doesnt feel 100%. If it didnt have to lift boxes at work i could just avoid exercises that strain it, but obv i have to go to work. I dont know what they will say at work cuz this is the same thing that happened a few months ago.

[wesrman]

Monday January 19/09

Did a quick workout today to see how my back would hold up. So far it feels good, but i really wont know until i go to work.

I felt a sharpe pain again in my left knee while doing burpees. I must be doing something wrong. Maybe im not wamring them up enough or maybe my form is off a bit. Ill have to work on it.

3 sets of each with very little rest betweenn sets and exercises.
Burpees 10 reps
Chin ups 6 reps
Chinnies 16 reps
Squats 15 reps
Push Ups 15 reps
Supermans 7 reps

[wesrman]

Wednesday January 21/09

Back is still sore and gets worse when im at work.

3 sets of each
Bench Press
Weighted Chin Ups
Dumbell Press
Incline Curls
Close Grip Bench Press
Palm Down Wrist Curls
(superset with)
Palm Up Wrist Curls

After work:
25 minutes of yoga style stretching.

[Rocky Balboa]

What type of pain are you feeling in both your back and knee?

[wesrman]

What type of pain are you feeling in both your back and knee?

A sharpe ian in my knee cap when doing burpees and a sore lower back in the same place i hurt it before. IDK how to explain what kind of pain it is, but it seems to hurt more when i sit and lay down than it does when im lifting boxes.

If/when it heals im going to start training my core more seriously and start stretching and doing yoga more often.