Wes's Workout Log

[wesrman]

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.

[wesrman]

My workouts right now look like this:
Every other day i do weights. Half my body one day, then a rest/cardio day, then the other half of my body. I believe in short intense workouts and most sets are to failure.

Recently i have been riding a bike 4 or 5 days a week so i have been laying off of doing legs (squats) so as to not overtrain them too bad. Also i havent decided yet which workout i want to do abs with. So it may change.

Note: I dont include warm up sets here. I do 1-3 warm ups depending on which exercise im doing.

Tuesday July 23/08
This workout will start with 2-4 sets of squats when im not overdoing the bike.

Chest/Delts/Triceps
Bench Press................3 sets
Push Ups....................2 sets
Incline Laterals............2 sets
Military Press...............2 sets
Close Grip Bench Press..2 sets
Overhead Extension......1 set


Wednesday July 24/08
Basically a Rest Day
1.)Cardio- 15 min (walk)
2.)Cardio 45 minute with breaks (bicycle) *low intensity*

[wesrman]

A few websites that are very good:
Ten Week Size Surge Booklet


MapMyFitness.com - Map your Running Routes. Find Runs. Calculate Calories, Online Pedometer, Distance, and More.

Valhalla CrossFit - CrossFit North San Diego

[wesrman]

Thursday July 24/08

1.)9am
Hams/Back/Biceps/Forearms/Abs
Pull Ups..................3 sets
Chin Ups................2 sets
Deadlift................. 2 sets
Barbell Curl.............2 sets
Concentration Curl...1 set
Wrist Roller.............2 sets (each way)
Sit-Ups..................2 sets

2.)6pm
Cardio-46 min (walk/jog)

[Youngblood]

Cool, glad ya started a log. It does help when looking at a timeline I find, plus in my mind, it forces me to do certain things once I put them down into type in public place. lol Not sure why, not like anyone would ever know otherwise, but for some reason for me it does.

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 .

[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.

[hfahrenheit]

i'm not a boxer either; i do weights and yard work too.

[wesrman]

i'm not a boxer either; i do weights and yard work too.

Nice to meet you.

[wesrman]

Finally my 2 weeks of hell is over..lol.

Workout went well, but i wont really know how the back is until i do a lower body workout.

I went a little easy on the volume because i havent done anythibng in 2 weeks and i wanted to see how my back was going to feel. Ill ad a few sets here and there as i go. Also i left out Abs to give my lower back a few more days of rest. Other than that this will be my Upper Rep day.

Tuesday November 11/08
Upper (Rep)
Bench Press..............3 sets
Skull Crushers............3 sets
Pull Ups....................2 sets
Chin Ups...................1 sets
Lateral Raise.............2 sets
Barbell Curls..............2 sets

[wesrman]

Wednesday November 12/08
Cardio- 19min (bicycle)

[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.