Missy's Training Log

[Howlin Mad Missy]

Figured I should get one started now I'm back training n' all.

[Howlin Mad Missy]

Just a recap of the last week.

Saturday boxing 1hr 15m ish
Sunday Bikram yoga 90m
Monday Dancing 2hrs
Tuesday boxing 1hr (I focused on directed bag work. eg. spent a round just using the jab and circling the bag one way then the other then switched to southpaw & did the same)

Wednesday rest

Last night. Thursday. Boxing.
Intention. In my head I wanted to work at staying loose whilst punching and work on my jab. Variations of the jab. Stepping in, spear jab, holding it out then dropping a right in behind it.

Warm up

Jogging with tuck jumps/ press ups / dorsals / crunches when called out.

Bag work.

Started on slip bag to loosen up.
regular bag 3- punch combo's looking at speed & foot placement.
Floor to ceiling bag.
moving in with double jab. 1-1-2, then 1-1-2 and pivot, 1-1-2- pivot and jab and out or hook and out.
Just did one round on the pads. Plenty of work on combos'

Circuits and then more ab work to finish, I have no idea how long it lasted. Stretch out.


POST WORKOUT

Home.
Recovery drink.
with 5g of BCAA's & Glutamine.

40 mins later.
small piece of mackrel, sweetcorn and wheat crackers (not the additive filled crap)

Another dose of BCAA & Glutamine before bed.


---------------------

Achilles is nobbly. A little soreness in the knees but that's because I was jumping/running on a hard floor with boxing boots on - I know I shouldn't do that.

[Howlin Mad Missy]

Sat. Boxing.

Skipping to warm up.
Conditioning alternate bench step up and continuous punching the bag.

Don't know how many rounds I just shut that out and keep going.

Bag work/pads. (undirected)
So rather than just wail on the bags. Again I set about focusing on all things jab and hooking off the jab.
Slip bag to combos, floor to ceiling moving round & pivoting. etc

To finish, circuits. jog, squat thrusts, jog, press ups etc. Stretch.


-----

Then. I'd already decided I'd like to spar this week. Two of the lads after the session had at spirited tickle session. Neither wanted another round.

I asked again if anyone else wanted to body spar and a loopy lad lept up hand in the air! I go get my mouthpiece and headgear. Coach gives us a worried look. I assure them it's just body sparring and this is just a precaution against headbutts etc (I've been smacked in the head while body sparring).

So we start off. Essentially him running and me trying to chase him down and hard to catch him clean, do pin him on the ropes a couple of times.
rd.1 over. He starts chatting he doesn't like hitting girls. I grin to one of the lads outside the ring - that to me is a clear invitation to hit you.

rd2 buzzer goes he's still chatting so I run over and startle him .
Anyway. I keep looking for the jab & body hook and about half way in tag him with a long lead hook - about a 5 on the Missy punching scale, not hard but hard enough and it caught him just on the floating rib- it has an instant effect. He pauses, his elbows drop and a slightly 'urgh' feeling comes over his face, I back off he moves away and says something about a good shot. From this point on he then decides he'll start throwing back.

Hope to do some more next week.
----

Sunday - felt tired. I didn't got to yoga as I felt drained, I think because I didn't take in enough fluids after training.

But instead of doing the 105oC hell I train at home.
am 20standing poses yoga.
afternoon power walk (I now have blisters)

pm upper body interval work (mostly arms)
whole body intervals

[wesrman]

Nice to see someone else with a log.

Whats your recovery drink consist of, if you dont mind me asking??

[Howlin Mad Missy]

I've slipped in filling in my log. oh well.

Saturday the gym was closed so I warmed up on the treadmill 10mins, Jeff Fenech upper body dumbell workout for speed/power so everyone looks at you weird 2rounds with, followed by 10 minutes on the stepper with punch outs (to simulate 1min bench step ups, 1 min continuous punching), followed by circuits, extra ab work then cool down jog, stretches.

Can't remember what I did Sunday That's worrying. I remember doing some yoga because I couldn't get to Birkram....

Yesterday I did my dance class for an hour then came home and did some low intensity cardio for 30mins

Thank you for your interest Wes.

it's this stuff

Sci-Mx Rapid Recovery Complex 950g with FREE UK Delivery £15.59

Ingredients per 95g serving:
• 20g Whey Protein Isolate - premium whey protein isolate which has the highest bio-
• availability, absorption rate and retention of all protein sources.
• 71g Carbohydrates – from both long-chain glucose polymers as well as simple, rapidly
• available carbohydrates. (Carbohydrate blend consists of: maltodextrin, corn syrup solids,
• dextrose monohydrate, fructose)
• 760mg Potassium
• 465mg Magnesium
• 97mg Vitamin C
• 7.1 mg Panthothenic Acid (Vitamin B5

to which I add

5g scoop of glutamine (affordable supplements), 5g of BCAA's (myprotein)


BUT it's 380kcals per serving. Since I don't always want those calories I'll often take a half dose of the recovery powder with 5g of glut&BCAA's OR split the dose, half immediately after training, take a shower then the second half later.

[ono]

I've slipped in filling in my log. oh well.

Saturday the gym was closed so I warmed up on the treadmill 10mins, Jeff Fenech upper body dumbell workout for speed/power so everyone looks at you weird 2rounds with, followed by 10 minutes on the stepper with punch outs (to simulate 1min bench step ups, 1 min continuous punching), followed by circuits, extra ab work then cool down jog, stretches.

Can't remember what I did Sunday That's worrying. I remember doing some yoga because I couldn't get to Birkram....

Yesterday I did my dance class for an hour then came home and did some low intensity cardio for 30mins

Thank you for your interest Wes.

it's this stuff

Sci-Mx Rapid Recovery Complex 950g with FREE UK Delivery ?15.59

Ingredients per 95g serving:
• 20g Whey Protein Isolate - premium whey protein isolate which has the highest bio-
• availability, absorption rate and retention of all protein sources.
• 71g Carbohydrates – from both long-chain glucose polymers as well as simple, rapidly
• available carbohydrates. (Carbohydrate blend consists of: maltodextrin, corn syrup solids,
• dextrose monohydrate, fructose)
• 760mg Potassium
• 465mg Magnesium
• 97mg Vitamin C
• 7.1 mg Panthothenic Acid (Vitamin B5

to which I add

5g scoop of glutamine (affordable supplements), 5g of BCAA's (myprotein)


BUT it's 380kcals per serving. Since I don't always want those calories I'll often take a half dose of the recovery powder with 5g of glut&BCAA's OR split the dose, half immediately after training, take a shower then the second half later.

Don't worry about the 380kcals.

Most people severley under-estimate their recovery needs. Looking at your activity levels 70g of carbohydrate and 20g of protein looks bob on for a post exercise drink. Your body under nomral circumstances responds best to 50g carbohydrate servings, but immediately after training the uptake is slightly greater....so don't worry about fat gain on 70g servings. You'll be fine.