[GunsforGuevara]

Monday

Boxing

Today's lesson consisted of:
-20 minutes on the treadmill
-Stretching
-Jump Rope. I could only do about 7 skips at a time and only lasted a couple of minutes.
-Punching bag. Same as Friday's class. hit the bag 70 times for 8 sets. I made the mistake of going all out and hitting the bag as hard as i could on the first few sets. Which caused me to really struggle near the end. I going to have to work on pacing myself.
-Side step jumping. Legs shoulder width apart, jump from side to side.
-Punching bag. 70 times for 5 sets. I have to work on turning my hips more and keeping my hands up.
-Sit-ups and leg raises. 10 each

[GunsforGuevara]

Tuesday
Today was a shortened workout.

Deadlifts
60kgx6
100kgx6
120kgx4
140kgx3
140kgx3
145kgx3

Bent Over Rows
80kgx6x2 Bent at 45 degrees
60kgx8x3 Bent at 90 degrees, lifts were from the floor.

[GunsforGuevara]

Wednesday

Boxing

-20 minutes on the treadmill.
-Stretching
-Punching bag, 70 hits for 9 sets.
-Ab/weight circuit.

I had a chat with the boxing trainer. He suggested that if I'm serious about learning boxing and losing weight that I should be going to the gym everyday. And as I lose weight I'll be learning more and he'll be working me harder. Sounds good. I'll hit the boxing gym everyday and I'll find time to lift as well.

[GunsforGuevara]

Thursday

Boxing

-20min on the treadmill
-Punching bag, 70 hits for 10 sets
-Jab/cross combo 30 times for 7 sets. I ended up doing the same thing I did on Monday. I blew my load on the first two sets, gassed and had to really grind it out on the last sets. D'oh. There's also a lot I need to work on here; fluidity, speed, putting my hips into the cross and keeping my hands up.
-Weight/ab circuit


Gym

Push ups
5x1, better depth then it used to be.

Bench Press
80kgx5
80kgx5
90kgx2
90kgx2

Incline Press
60kgx5
70kgx5
75kgx4

Standing Overhead Press
40kgx5x4

[GunsforGuevara]

Friday

Boxing

-20min treadmill
-Stretching
-Punching bag, 70 hits for 9 sets
-Jab/Cross, 30 times for 5 sets. After my last set one of the older boxers came over and showed me different combos with the jab/cross. 1,2,1. 1,2,1,2. 1,2, step in 1,2. 1, step in, 1,2
-Weight/Ab circuit

Gym

Core
V-ups, Lying leg raises, weighted crunches, side bends, planks, side planks (on knees).

Saturday

Gym

Back Squat
60kgx6x2 box squatted
60kgx6 regular
80kgx4
90kgx3
90kgx3
100kgx2
100kgx0 Did two reps but they didn't reach parallel.

Front Squat
50kgx5x4

Barbell Step Up
First time doing these, so I didn't know how much weight to use.
50kgx10
60kgx10
70kgx10

10min treadmill

I weighed myself today and I'm down to 137.5kgs.

[GunsforGuevara]

Monday
I hurt my ankle over the weekend (slipping on a wet marble floor) so i decided to take it easy today.

Sledgehammer swings
I got a hold of a couple of tires and a 4kg sledgehammer recently so I brought them up to the roof for a workout.
10 hits per side x10

Tuesday

Boxing

-20min treadmill
-stretching
-Punching bag, 70 hits x 10 sets
-Jab/Cross 30 times x 9 sets. One thing I need to work on is keeping the technique proper throughout all the sets. As i get tired, my arms drop, my aim lowers, and my my elbow flails outwards when I cross.
-1-2-1-2, 30 times x 1 set
-Abs/Upper Body circuit


Wednesday

Boxing

-25min treadmill
-stretching
-Jab/Cross 150 times x 1 set
-Punching bag, 70 hits x 10 sets
-Abs circuit + Bodyweight squats.

I'm still getting a lot of flack because I do workouts outside of gym. I was told again to stop heavy weight training because it was bad for my body (especially knees). I'm just gonna have to keep quiet about any extra exercise I do as I still want to deadlift and squat. If there comes a time when weight training does interfere with the boxing, then I'll have to sit back and really think things through. Right now though, after losing some 20kgs my body has never felt better. I have lots of energy, my back doesn't hurt so much, and my diabetes is under control.

[vince89]

Good job, how much are you weighing now? 120?

[GunsforGuevara]

Thanks. At the moment I weigh 137kgs. At the beginning of last summer I weighed around 159kgs (+/- a kilo depending on what I ate that day).

[GunsforGuevara]

Thursday

Boxing

-30min treadmill
-Stretching
-Jab/Cross, 150 times x 1 set
-Punching bag, 100 times x 10 sets. Still not sure what to call this. I stand at a neutral stance, feet shoulder-width apart, and continuously punch the bag and working on putting my hips into each punch.
-Abs/ Upper Body Circuit

Gym

Bench (3x3)
50kgx10 warm up
80kgx3
80kgx3
90kgx3

Standing Overhead Press (5x3)
40kgx5
50kgx5
50kgx5

Shrugs (5x3)
After reading about shrugs in the forum and other training logs, I thought I'd give them a go.
70kgx8 warm up
100kgx5
100kgx5
100kgx5
70kgx8 Felt like doing one more set.

[GunsforGuevara]

Friday
After five months of abstaining from fast food, I had a relapsed and gorged myself on McDonald's. I paid for it at the gym today.

Boxing

-30min treadmill
-Jab/Cross, 150 punches x 1 set.
-Punching bag 70 punches x 15 sets. One of the older boxers was watching me and gave me some advice to move my right leg back a little and step as I punch. When i did this I found it did help me move my hips and it was easier on my right knee.
-Abs/Full Body Circuit.
-15min treadmill.