Alex's Log

[QuestionKid7]

may 11 09

So I am going to revive my log haha, I need to get this going again so I can see myself progress. I started lifting weights a couple weeks ago and it is pretty weak what I'm lifting. Anyways here it is.

I am 6'1" 170 pounds and am 16, in pretty good shape just have a bit of flab on my stomach but it has been there forever.
I have been boxing for about 2 years now of actual training. I took some time off in between and such.
I started weight lifting Friday May 1st
May 13 09

5:30pm - 6:40pm Weights Lower Body
Squat - 115pounds 4 sets of 8
Calf Raises - 125pounds 4 sets of 8
Dead lift - 115pounds 4 sets of 8
Leg Extensions - 8plates (unsure of weight, am guessing 80pounds?) 4 sets of 8
Leg Press - 410pounds 4 sets of 8


7:30pm - 9:00pm Kickboxing
Did a lot of kicks today, checking/countering and some light kick sparring at the end.

[QuestionKid7]

May 14 09

I ran for 3.5km tonight it took me about 25minutes not bad. I wasn't very tired after it but my legs were tired.

This is a 1km improvement from 2 weeks ago.

[RDJ]

Do it do it!! :)

[QuestionKid7]

May 15 09

12:30-1:30 Weights Upper body
Bench Press - 100pounds 2 sets of 8 95pounds 2 sets of 8
Seated Rows - 100pounds 4 sets of 8
Triceps Press down - 40pounds 4 sets of 8
Dumbbell Fly - 22.5pounds 4 sets of 8
Wide grip Lateral pull down - 100pounds 4 sets of 8
Barbell Shrug - 115pounds 4 sets of 8

I normally do incline press as well but my arms just gave out on me today so I opted to not do them.

[QuestionKid7]

Do it do it!! :)

I am I am! Haha

It is tough doing all this with school and work, but I am finding myself slowly less sore and more energetic as it goes on.

[QuestionKid7]

May 16 09

Rest

[QuestionKid7]

May 17 09

Rest

[QuestionKid7]

May 18 09

2 - 4pm Weights Upper Body
Bench Press - 105pounds 2 sets of 8, 95pounds 2 sets of 8
Seated Rows - 110pounds 4 sets of 8
Triceps Press down - 45pounds 4 sets of 8
Cross Overs- 15pounds(each arm) 5 sets of 8
Wide grip Lateral pull down - 110pounds 3 sets of 8, 100pounds 1 set of 8
Incline Press - 37.5pounds(each arm) 3 sets of 8 32.5pounds 1 set of 8

Boxing gym was closed today for Victoria Day, I am Canadian.

[QuestionKid7]

So I have been weight lifting for about 2 and a half weeks now and I am going to be changing my routine. I started just doing 3-4sets of 8 on a lot of isolation exercises.

I have been reading and being told that as a beginner I should be doing more core exercises that work multiple muscles.

I will be starting the [Only registered and activated users can see links] on Thursday May 21st.

I am hoping this will not only increase my over strength for weight lifting, but more importantly help my boxing more than my original workout.

Here is the workout for anyone who is interested and doesn't want to check out the link.

Workout A Workout B
Squat 5x5 Squat 5x5
Bench Press 5x5 Overhead Press 5x5
Inverted Rows 3xF Deadlift 1x5
Push-ups 3xF Pull-ups/Chin-ups 3xF
Reverse Crunch 3x12 Prone Bridges 3x30sec

Week 1:
Monday Workout A
Wednesday Workout B
Friday Workout A

Week 2:
Monday Workout B
Wednesday Workout A
Friday Workout B

Only downside I see to this is it is quite short. I don't see how it will take much time to complete the exercises for each day. I'll see though, it is a proven workout method.

[QuestionKid7]

May 19 09

I went to the boxing gym from 6 - 7 30pm we worked on 1-4combos (jab, straight right, lead hook). Then onto checking kicks and countering, and double kicks.

I really need to work on my stance I am way to upright. Something I was having trouble with as well was the slipping after jabbing. I need to use more in my hips not my head.


I then went for a run at 8pm for 3.5km. It was not hard at all cardiovascular wise. My legs get sore before I get gassed it is the weirdest thing. I probably should have pushed and gone 4km but this Saturday I will be going 4.5km.

[QuestionKid7]

May 20 09

3-4pm Weights Whole body workout
5x5 squats, 95pounds
5x5 bench press 95pounds
3 sets of push ups 20 - 15 - 12
3 sets of reverse crunches 25 - 20 - 15
3 sets of reverse rows 10 - 8 - 8


6-7:30pm Boxing
Worked on my stance, slipping, bobbing and sitting on my punches.

[QuestionKid7]

May 21 09

8:30-9:00pm
Ran 4km, I was pretty exhausted after this I pushed myself hard. I felt bad after but I knew I couldn't have gone farther. This was .5km increased from Tuesday. I ran more on the road and gravel instead of the sidewalk and I think it was much better on my legs.

[QuestionKid7]

May 22 09

9:30-10pm Weights Whole Body
5x5 squats 100pounds
5x5 overhead press 45pounds
1x5 dead lift 115pounds
3sets of pull ups 3.5 - 1 - 1
3 sets of 30second prone bridges (or planks as they are called)

I really rushed this workout as the gym was closed at 10, but I managed. It doesn't take long either way. I could have done another 20pounds on overhead press I beleive, but with the program I add 5pounds each time I do it so I didn't want to plateau early.

I was pretty disapointed with my pull ups I defiantly need to work on them...

[QuestionKid7]

May 23 09

11am -12pm Boxing
Warmed up with skipping and some stretching
3x4 rounds Boxing, working on 1-4combos slipping and bobbing as well
4x3 rounds jabbing and countering with slippin

[QuestionKid7]

May 24 09

8-9pm
Walked up to an elementary school for some sprints today, the field is a little over 100m long.

Did a kick jog for .6km around the field.
Then did about 5 100meter sprints with 30seconds in between.
Another .6km around the field, followed by two more 100meter sprints with about 1minute in between.
Did some sit ups and stretching and walked back home.

This was my first day really doing sprinting and it was much harder than my long distance running, but I need to incorporate more.

In a couple weeks when I can do it I will have to start simulating a 2minute amateur boxing round with sprints and jogging.

[QuestionKid7]

May 25 09

2:40-3:30pm Weights Whole Body
5x5 squats 105pounds
5x5 bench 100pounds
3 sets of push ups 20 - 20 - 16
3 sets of reverse rows 10 - 7 - 5
3 sets of reverse crunches 12 - 12 - 12
3 sets of sit ups with the medicine ball over my head throwing it to the guy standing up 12 - 7 - 10


7:30 - 9pm Kickboxing
Worked on some kicks on the pads for the first bit of class. Then went into a bunch of rounds jab sparring. I was doing very well using my reach landing quite a few good ones. Ended the class with some 1-4combos on the pads.

[QuestionKid7]

May 26 09

6 - 7:30pm Boxing
Worked on bobbing, followed by bob 2 and bob 3. Did some mitt work but was really a technical class today. I feel like I am really getting it all down now.

I just didn't have the energy for my run tonight my body said no.

[QuestionKid7]

May 27 09

7:30 - 8pm Weights Whole Body
5x5 squats 110pounds
5x5 Overhead press 50pounds
1x5 dead lift120pounds
3 sets of chin ups 5 - 3 - 2
3 sets of planks 30seconds each

[QuestionKid7]

May 28 09

5:45 - 7:15pm Tennis
Nough said

[QuestionKid7]

June 1 09

5 - 6pm Weights whole body
Squat 5x5 120pounds
Overhead press 5x5 55pounds
Deadlift 1x5 125pounds
Pull ups 5 - 3 - 1.5
Prone bridges 3 x 30seconds

[QuestionKid7]

June 2 09

9-9 30pm
4.25km run

This was by far my hardest run ever. I havn't done a long distance run in a while and I had crap to eat all day, candy, pepsi, icec ream etc...

I still managed to do it without stopping in a somewhat decent time. After the frist 1km my legs were tired, I had a cramp at 2km and the first 2km are downhill and the last 2km are uphill.

I was hacking and coughing a ton when I got back.

[QuestionKid7]

June 3rd 09

Weights Whole body 2pm
5x5 squat 125 pounds
5x5 bench 110 pounds
3xfail reverse rows 5 - 3 - 3
3xfail push ups 20 - 13 - 8
3x12 reverse crunches

[QuestionKid7]

June 5 09

Weights Whole Body
Squat 5x5 130 pounds
Overhead Press 5x5 60 pounds
Dead lift 1x5 130 pounds
Chins ups 3xfail 5 - 3 - 1
Prone Bridge 3x30seconds

[QuestionKid7]

June 7 09

Weights Whole Body
Squat 5x5 135 pounds
Bench 5x5 95pounds..
Reverse Rows 3xfail 8 - 8 - 4
Push ups 3xfail 20 - 15 - 12
Reverse Crunches 3x12 12 - 12 - 12

I had to drop 20pounds on my bench and work on my form, I wasn't keeping the bar steady or touching my nipples. It was pretty depressing dropping the weight so soon in my program but I needed to correct the form.

I am not noticing any increase in the amount of push ups I can do it is weird. The only thing I can think of is that since I am adding weight to my other exercises push ups keep getting harder to do as I am tired near the end.

[QuestionKid7]

Finally going to get back to the boxing gym tomorrow. I have a couple weeks left in school and a lot of finals etc. to do so I havn't been in for a little over a week. I still managed to get in weights and occasional running

[QuestionKid7]

June 10 09

Played an hour of tennis

Weights Whole Body
Squat 5x5 140pounds
Overhead press 5x5 65pounds
Dead lift 1x5 135pounds
Pull ups 4 - 2 - 2
Prone Bridge 3x45seconds

Went for a swim and the steam room after lifting.

[QuestionKid7]

June 12 09

Weights Whole Body
Squat 5x5 145pounds
Bench 5x5 100pounds
Reverse Rows 6 - 8 - 7
Push ups 20 - 15 - 8
Reverse Crunches 3x12

[QuestionKid7]

June 15 09

Weights
Squat 5x5 150 pounds
Overhead press 5x5 70 pounds
Dead lift 1x5 140 pounds
Chin ups 5 - 3 - 1
Prone bridges 45 - 45 - 45

[QuestionKid7]

June 17 09

Weights
Squat 5x5 155 pounds
Bench press 5x5 105 pounds
Reverse rows 8 - 6 - 3
Push ups 15 - 10 - 7
Reverse Crunches 12 - 12 - 12

I keep adding weight to squat and it is defiantly my favorite exercise, never too hard and a great body workout. Bench press was so much easier today, I felt great. I am really doing well with bench now. I fixed the form on my push ups today, I didn't have my head facing forward, they are harder now I found.

[QuestionKid7]

June 18 09

Boxing
3x3 rounds skipping
3x3 rounds jab sparring
3x3 rounds sparring

[QuestionKid7]

June 19

Weights
Squat 5x5 160 pounds
Overhead 2x5 75 3x5 70
Dead lift 1x5 145 pounds
Pull ups 4 - 2 - 1
Shrugs 3x6 135 pounds


First stall today, it was on overhead press.

[QuestionKid7]

June 22 09

Weights
Squat 5x5 165 pounds
Bench press 5x5 105 pounds
Reverse rows 10 - 7 - 6
Push ups 15 - 10 - 7
Reverse Crunches 12 - 12 - 12

[QuestionKid7]

June 24 09

Woke up this morning and did some sprints on an empty stomach, it almost killed me

1km jog
3x100meter sprints


Mid afternoon I hit the gym.

Weights
Squat 5x5 170 pounds
Overhead press 2x5 70pounds 3x5 65pounds
Dead lift 1x5 150 pounds
Pull ups 4 - 2 - 2

I stalled again on overhead press today what the hell....

Squat is getting steadily harder as well, the workout is really tough now.

I'm not finding dead lift too hard either the one set really makes it doable.

I almost made 5 pull ups first try I was really happy with that, I am doing them easier now with correct form and everything.

[QuestionKid7]

June 28 09

Weights
Squat 5x5 175 pounds
Bench press 5x5 110 pounds
Push ups 15 - 12 - 7
20 sit ups
20 crunches
Did 4 chin ups at the end to see how I was feeling, banged them out with perfect form no swinging I was very proud of myself.

[QuestionKid7]

July 1 09

Weights
Squat 5x5 180 pounds
Overhead press 3x5 75 pounds 2x5 70 pounds
Dead lift 1x5 155 pounds
Chin ups 6 - 3 - 1

Ran 2.4km later at night, did it in 13 minutes and 4 seconds.

[QuestionKid7]

Jul 08

Computer has been down havnt been able to post until last night so my last couple gym days aren't recorded.

Today I ran 2.5km in about 12minutes 30seconds.

Started a new program the other day and forgot to write it down, it is a 3 day split. On Sunday I did Chest and triceps.

Today I did Back and Biceps

I'll also mention now everything is in pounds I am tired of righting it in.

Weights Back and Bi's
Lat Pulldown 1x12 100 1x10 100 1x10 90
Seated Row 1x8 100 1x8 09 1x8 80
Bent over side raise 2x8 12.5 each hand
Barbell curl 3x12 35
Hammer curl 3x12 17.5 each hand
Barbell shrug 3x12 125

This is a much more exhausting workout than my previous 5x5. Hopefully will tone me up a bit more. The 5x5 did what it was suppose to do, my overall strength went up quite a bit especially on squat.

[QuestionKid7]

Squat 3x8 155 (fixed form up going lower now)
Dead lift 2x8 135 1x6 135
Lunges 3x12 Added 27.5 in dumbbells on each hand for a total of 55
Leg curl 2x8 60
Calf raise 3x12 135

2km run later at night, I felt good, in hindsight I probably should have gone farther.

[QuestionKid7]

Jul 13 09

Weights Chest
Incline Barbell bench on the smith machine 4x8 95
Bench 4x8 95
Decline dumbbell bench 2x8 37.5 each hand
Flat dumbbell fly 4x8 22.5 each hand

2km run

[QuestionKid7]

Jul 14 09

Weights Back
Dead lift 1x12 135 1x8 155 1x6 185 1x8 135
Pull ups 3 - 2 - 1
Bent over two arm long rows 50 pounds on the bar 4x12
Shrugs 4x12 115
Wide grip lateral pull down 4x10 100

[QuestionKid7]

Jul 15 09

Weights Arms
Close grip bench on the easy bar 25 on each side
Triceps extension 4x10 42.5
Tri press down 3x10 45 - 40 - 35
Barbell curl 4x12 45
Hammer curl 4x12 22.5

3.1km jog

[QuestionKid7]

Jul 17

Weights Shoulders
Seated Dumbbell Shoulder press 4x8 27.5
Side raise 4x12 12.5
Machine read delt fly 4x6 10
Barbell upright row 4x10 50

[QuestionKid7]

Jul 20

Weights Chest
Barbell incline 4x8 95
Bench 2x8 115 1x7 115 1x5 115
Barbell Decline 3x8 95
Dumbbell fly 4x8 22.5

[QuestionKid7]

Double post sorry