View Full Version : Big Dans training log
Hey guys just found this forum and thought id sign up!
Ive been planning on getting into boxing so i might aswell make a training log.
So im from Australia, 17 years old, 6'4 and 100kg = 220ish lbs
I went to a boxing gym a few times last year but injured my ankle real bad at school and havent been back since but its school holidays now and i figured id start up again.
Im planning on going 2-3 times per week and working out at home aswell (i have a heavy bag, speed ball, floor to ceiling and some weights)
Well thats about it for now
any comments on my progress/where i can improve would be appreciated
peace
Tuesday 30th June 2009
3min rounds/1min rest
5 sets of 100 skips with 10 pushups in between (no rest)
1 round on maize bag
2 rounds shadow boxing
2 rounds heavy bag - left jabs only
1 round heavy bag - low blows
1 round heavy bag - combinations
6 rounds speedball alternating with floor to ceiling
2 rounds ab work (no rest) - crunches, bicycles, situps, planks, leg raise, in and out, reverse crunchs, floor wipers
Wednesday 31st June 2009
30mins intense skipping
Sat/Sun 4th/5th July 2009
Sit-ups 100ish
Push-ups 25ish
10kg Dumbbell exercises – bicep curls, shrugs, shoulder press, single arm clean and press,
Monday 6th July
45mins skipping
100 sit-ups morning
Push-ups
Squats no weight – 50
Sawhorse squats, curls, push-ups, dips, clean and press
Tuesday 7th July total 45mins
5min skipping warm-up
25mins skipping – 250skips (~2min) then 1 min rest = total 1500 skips
5min floor to ceiling ball
500 consecutive speedball punches – no mishits
Heavy bag – 1min muck around
50 bicycles
50 crunches
50 leg raises
Wednesday 8th July 1-1.5hrs
40mins skipping
25 box jumps
50 step-ups
25 squats bodyweight
15 squats holding pine tree log
Single 10kg Dumbell exercises
3 sets of 10 reps of each of the following on each arm
Clean and press
Concentration curls
Overhead shoulder press
Lying down dumbbell chest press
Exercise ball dumbbell chest press
Abs
20 sit-ups
20 in and outs
20 leg raises
20 reverse crunches
40 bicycles
20 pushups
Thursday 9th July 1.5hrs
5x rounds skipping 3min work:1min rest
2x20 box jumps onto logs
2x20 front squats with log
2x20 tricep sawhorse dips
2x20 incline pushups on saw horse
2x20 saw horse shrugs
2x shadow boxing
2x heavy bag
2x speedball
2x floor to ceiling ball
15 sit-ups
15 crunches
15 in and outs
15 leg raises
15 bicycle
Friday 10th July 1hr
100 jumping jacks
45mins skipping
2mins small forwards shoulder circles
100 lat raises no weight
100 situps
Monday 13th July
45mins basketball at lunchtime
walk home ~2km (35mins)
1hr workout
50 jumping jacks
5min skipping warmup
A few mins on slip/maize bag
5 sets 50 skips / 15 situps
5 sets 100 skips / 10 pushups
30mins skipping HIIT
didnt do too much strength work cos i was tired (first day back at school gotta get into a routine now) and also i have fitness testing tomorow
Tuesday 14th July
Had fitness testing in PE today, did very well compared to what i use to get and have noticed my training has helped alot. Heres my results
Pushup test (hands on chair, as many as possible in 60 seconds) - 32 (second highest in class)
Situps - there was a tape saying up-hold-down that went for around 3 mins which was 60 reps...this was a breeze i wasnt even feeling it
Sit and reach (legs straight on ground reaching forward) - 24cm past my toes (smashed this, was top in class)
Standing jump - 2.1m (pretty good..ive never been a big jumper, top in class was around 2.4m i think)
50m sprint - 8.83 seconds (did very shit..screwed up the start cos someone distracted me but im also not a good runner..gotta work on this)
i then walked home 2.5km and now im gonna go workout, ill post it up after
just did 30mins skipping - hardest thing ever..had absolutely no energy and felt like shit
Wednesday 15th July
Fitness testing at school again
Vertical jump - 30cm
Shoulder elevation - 35cm
Illinois agility - 19sec
Grip strength - 51
did ok..was feeling sore tho
i then played bball for 2 hours and walked home 2.5km
gonna rest now and tomorow as my legs r killing and go to boxing gym on friday
Thursday 16th July
2hrs basketball
2.5km walk home
Friday 17th July
1hr basketball
2.5km walk home
Monday 20th July
1hr basketball
2.5km walk home
50 jumping jacks
5x 3min rounds skipping with 20 pushups in between each, no rest
5 sets of 10 tricep dips
5mins speed ball
10mins heavy bag/floor to ceiling
10 eccentric chinups – only just made my chinup bar and I cant even do 1
50 situps
50 in and outs
50 bicycles
Tuesday 21st July 3min rounds/1min rest
4x shadowboxing, 2 with resistance band
4x slip bag
5x skipping
50 pushups
50 tricep dips
50 situps
Single 10kg dumbbell exercises
3x12 dumbbell bicep curls
3x10 overhead press
3x10 shrugs
3x10 lying down chest press
Wednesday 22nd July
1hr basketball
2.5km walk home
10 rounds skipping
100 situps
Thursday 23rd July
2.5km walk home
1hr basketball
Friday 24th July
2.5km walk home
Saturday 25th July
5 rounds skipping
2x20 of each of the following supersets
Burpees
Mountain climbers
Squats
Lunges
Tricep dips
Calf raises
Pushups
Situps
Sunday 26th July
10 rounds skipping
5 Burpees in between each round
50 mountain climbers
50 situps
Monday 27th July
5 rounds skipping
2x 20 squats with 10kg dumbbell
4x 12 bicep curls
3x12 overhead press
3x12 dumbell press lieing down
3x12 bent over rows
50 pushups
Tuesday 28th July
Pilates PE excursion
2.5km walk home
Wednesday 28th July
2.5km walk home
5 rounds skipping
1.3km run (my first run in a long time, felt good gonna increase distance gradually)
25 pushups
75 situps
Thursday 29th July
2.5km walk home
Friday 30th July
2.5km walk home – bag weighed 12kg today lol
4 rounds skipping (rope broke at handle so had to stop)
5 sets 10 reps of each of the following with 10kg dumbell
Squats
Bicep Curls
Overhead Press
Lying down dumbbell press
100 situps
Well it’s been about a month and training is going good. I’ve been attempting chinups for a week or so and am feeling a lot stronger. (I couldn’t do any at the start and I can do one now lol). I’ve also dropped 5kg, which I’m happy about, hoping to lose another 5-10 by the end of the year. Was going to go to boxing gym today but wrist was sore. Cant put off going anymore as I need a new rope so gonna go next week.
had a week off as ive been sick, had lots of school work, broke my skipping rope and injured my wrist punching without gloves
still been doing chinups whenever i walk past my bar though
gonna go for a run tomorow and get back into it
well its now been 2 weeks and im still sick :( but getting better
did a circuit class at the gym for PE today and went ok
1 minute on each station then rotate
warm up - 3 laps of room, burpees, sidesteps
Shoulder press - 3kg dumbells
10m sprint with pushup at end
Pushups
Squats
Back Hyperextensions
Lunges
Star jumps
Plank
Tricep bench dip
Step ups
Bicep curls
did this circuit twice
walk home 2.4km
Been a lazy shit the last couple of months but getting back into it
im up to 95-97kg and gonna try get down to 90
its my 18th bday next month and i got an early bday present of a bench press/squat rack as they were on sale so im gonna start a 3 day split that goes like this
Monday – Chest/Biceps
Chest –
Flat bench press
Incline dumbbell press
Dumbbell fly’s
Biceps –
Barbell or Dumbbell curl
Preacher curl
Reverse curl
Wednesday – Legs/Shoulders
Legs –
Squats
Calf raise
Leg extension
Hamstring curl
Shoulders –
Front raise or Side lateral raise
Military press or overhead alternate dumbbell press
Upright barbell row or Barbell Shrug
Friday – Back/Triceps
Back –
Deadlift
Bent over rows
Pull-ups
Triceps –
Skull crushers
Tricep kickbacks
Dips
every day im gonna do cardio except sunday
today was chest/biceps
im trying to get form correct before i stack on the weight so i started with
5x10 flat bench press (bar/10kg/15kg/20kg/25kg)
3x10 incline barbell bench press (bar/10kg/20kg)
3x10 dumbell flys (5kg/7kg/9kg)
3x10 preacher curl w/ 10kg dumbells
1x5 barbell curl 30kg
2x10 dumbell curl 10kg
i then went for a 20min run
2.5km walk home then late went to the boxing gym and did
3 rounds shadow boxing
2 rounds floor to ceiling
2 rounds speed ball
4 rounds skipping
4 rounds heavy bag
2 rounds ab exercises
Saturday 24th October 2009
5mins skipping warmup
Back -
4x8 Deadlift (50,60,70,80kg)
4x8 Bent over rows (20,30,35,40kg)
2x8 Inverted Rows
Triceps -
4x8 Skullcrushers (10,13,15,18kg)
4x8 Tricep Kickbacks (1,3,3,5kg)
4x8 Bench dips (added 10kg plate on last set)
Abs
Decline situps
Crunchs w/ 5kg plate
15mins skipping
500 punches on speedball
Monday 26th October - total 2hrs
5min skipping warmup
5x8 flat bench press (20kg/30kg/40g/50kg/40kg)
3x8 incline dumbell bench press (5kg,10kg,15kg each)
3x8 dumbell flys (5kg/7kg/10kg)
3x5 barbell curl 30kg
2x8 preacher curl 10kg dumbells
3x8 concentration curl 10kg
30-45mins skipping
Wednesday 28th October - total 2.5hrs
5min skipping/stretching warm-up
Legs –
5x8 Back Squats (10,30,40,50,40,30kg)
4x8 Leg raise (5,10,15,15kg)
3x8 Hamstring curl (10,15,15kg)
Shoulders –
1x8 Military Barbell Press (30kg)
5x8 Dumbell Shoulder press (10,5,5,5,5kg)
5x8 Front Raise (10,5,3,3,3)
3x8 Dumbell Shrugs (10kg ea hand)
10mins skipping
50 weighted situps (10kg)
50 Standing Russian twists (10kg)
10mins skipping
50 weighted situps (5kg)
10mins skipping
50 situps
Saturday 31st October - total 1.5hrs
5mins skipping warmup
4x8 Deadlift (30,50,60,70kg)
3x8 Bent over rows (20,30,30kg)
3x8 Tricep Kickbacks (4kg each hand)
3x8 Bench dips (10kg plate)
10mins skipping
15 dumbell swings each hand (10kg)
10mins skipping
20 dumbell swings each hand (10kg)
10mins skipping
15 dumbell swings each hand (10kg)
5mins skipping
Tough workout today as it was like 30 degrees
Thursday 5th November 2009 total ~2hrs
Missed my last few training sessions due to exams so caught up today
5mins skipping warmup
Legs -
6x8 Squats (bar,30,40,50,50,40,30kg)
4x10 Leg extension (5,10,15,15,15)
4x10Hamstring curls (5,10,15,20,20)
Chest -
4x8 Flat bench press (Bar,30,40,50,40kg)
3x8 Incline dumbell bench press (10,10,10kg)
3x8 Dumbell flys (10,10,10kg)
Shoulders -
3x8 Military barbell press (20,20,20kg)
3x8 Front raise (7,7,7kg)
3x8 Barbell shrugs (20,20,20kg)
Biceps -
3x10 Barbell curl (20,20,20kg)
3x8 Concentration curl (7,7,7kg)
10mins high intensity skipping
Tough workout almost chucked at the end
Saturday 7th November 2009 - total 1.5hrs
5mins skipping warmup
Back-
3x8 Deadlift (warmup,50,60,70kg)
4x8 Barbell Rows (20,30,30,40kg)
1x8 Inverted row
3x8 Dumbell row (20,20,20kg)
Triceps -
3x8 Close grip bench press (20,25,30kg)
3x8 Skull crushers (10,15,15kg)
4x8 Bench dips (10,5,0,0kg)
3x8 Dumbell kickbacks (6,6,6kg)
20mins skipping
10 burpees
200 speedball hits
Sunday 15th November 2009 - total 2hrs
5mins skipping warmup
Chest -
4x8 Flat Barbell Bench press (30,50,40,30kg)
4x8 Incline Dumbell (10,10,10kg)
3x8 Incline flys (6,6,6kg)
10 pushups
10 dips
Biceps -
3x8 Barbell curl (30,30,30kg)
4x8 Dumbbell curl (10,10,10,10kg)
3x8 Concentration curl (10,10,10kg)
10 chinups
30mins skipping
Tuesday 17th November 2009 - total 2.5hours
Legs –
5x8 Back Squats (30,40,50,60,30kg)
3x30 Leg raise (15,20,25kg)
3x20 Hamstring curl (15,20,20kg)
Shoulders –
1x8 Military Barbell Press (30kg)
5x8 Dumbell Shoulder press (10,5,5,5,5kg)
5x8 Front Raise (5,5,3,3,3kg)
3x8 Side lat raise (3,3,3kg)
3x12 Barbell Shrugs (30kg)
3x8 Plate shrugs (10kg ea)
20mins skipping
Saturday 22nd November 2009 - total 45mins
5mins skipping warmup
Chest -
4x8 Bench press barbell (20,30,40,40kg)
3x8 Incline Dumbell (10,10,10)
3x8 Pec fly (10,5,5)
Bis -
4x8 Barbell curl (30kg)
4x8 Dumbell curl (6kg)
3x8 Concen curl (6kg)
20mins skipping
was on schoolies for around 10 days since the 22nd nov so didnt do much except drink then
saturday 5th december - 4hours total
went to the gym with some mates and did pretty much everything as it was a free trial
weights, tennis, squash, boxing (inc 250 med ball situps), treadmill, rowing machine
this made me realise how good my boxing gym is and how much i hate normal gyms with all the posers and shit
Monday 7th December - total 1.5 hours
5mins skipping warmup
Chest -
4x8 Flat bench press (bar,30,40,45,50)
3x8 Incline bench (30,30,30)
3x8 Flys (6,6,6kg)
Biceps -
3x8 Barbell curl (30,30,30kg)
3x8 Preacher curl (6,6,6kg)
3x8 Concentration curl (6,6,6kg)
20mins skippings
Also been doing chinups/pullups, speedbag, double end bag, heavy bag pretty much every time i walk past em
Wednesday 9th December 2009 - total 2hours
Legs –
6x8 Back Squats (30,30,50,50,30,30kg)
3x20 Leg raise (20,20,20kg)
3x20 Hamstring curl (20,20,20kg)
Shoulders –
5x8 Dumbell Shoulder press (10,10,10,10,10kg)
3x8 Front Raise (5,5,5kg)
3x8 Side lat raise (5,5,5kg)
3x12 Barbell Shrugs (30kg)
3x8 Plate shrugs (10kg ea)
5x3mins skipping
Friday 11th December 2009 - total 1.5hrs
5mins skipping warmup
Back-
4x8 Deadlift (30,50,60,70kg)
3x8 Barbell Rows (30,40,50kg)
4x8 Dumbell row (20,20,20kg)
Triceps -
4x8 Close grip bench press (20,25,30,30kg)
3x8 Skull crushers (10,15,17.5kg)
4x10 Bench dips (10,5,0,0kg)
3x8 Dumbell kickbacks (6,6,6kg)
20 mins Skipping
Saturday 12th December 2009 - total 1hour 40mins
5 rounds skipping
3 rounds shadowboxing
2 rounds maize bag
5 rounds heavy bag (combo,combo,jab,low/high,combo/footwork)
2 rounds speed ball
2 rounds floor to ceiling
50 10kg plate situps
50 5kg plate situps
50 situps
10 chinups
Monday 14th December 2009 - total 1hr
5mins skipping warmup
Chest -
5x8 Flat bench press (bar,30,40,45,50,45)
3x8 Incline bench (30,30,30)
3x8 Incline flys (6,6,6)
Biceps -
3x8 Barbell curl (30,30,30)
3x12 Preacher curl (6,6,6)
4x12 Concentration curl (6,6,6,6)
15mins skipping
Tuesday 17th November 2009 - total 2hours
Legs –
8x8 Back Squats (30,40,50,55,60,50,30,30kg)
3x15 Leg raise (15,20,20kg)
3x15 Hamstring curl (15,20,20kg)
Shoulders –
3x8 Military Barbell Press (30kg)
3x8 Dumbell Shoulder press (10,10,10kg)
3x8 Front Raise (4,4,4kg)
3x8 Side lat raise (4,4,4kg)
3x30 Barbell Shrugs (30kg)
10mins skipping
Monday 21st december 2009 - total 1hr
5mins skipping warmup
Chest -
4x8 Flat Barbell Bench press (30,40,50,40)
3x8 Incline barbell (30,30,30kg)
4x8 Incline flys (6,6,6kg)
Biceps -
3x8 Barbell curl (30,30,30kg)
3x8 Concentration curl (10,10,10kg)
50 situps
15mins skipping
Sunday 27th december 2009 - total 1hr
Bench press (30,40,50,40)
Incline fly (6,6,6)
Miltary press (20,20,20)
Front raises (3,3,3)
Curls (30,30,30)
Bent over rows (30,30,30)
50 situps w/10kg
been sick for the start of the new year which was no good but now im back and ready to go. Ive decided to focus on building strength up and then im gonna get focused on boxing when im in better shape
started stronglifts 5x5 today which is 3 workouts per week and goes for 12 weeks
i wont bother posting the data as its all in an excel spreadsheet
im also gonna try do cardio/boxing on the other days so long as i dont end up overtraining
Thursday 21st January 2009
10x3 min rounds skipping
Saturday 30th January 2009
Finished week 3 of stronglifts
added in 1 round heavybag, skipping, speedbag, floor to ceiling and chinups
feeling pretty good after
this is for personal use
bentover row 4x12 30kg
25,18,10 pushups
went for a 20min bike ride today for the first time in 10 years and thought i was gonna die with those old crappy breaks and gears but still worked up a sweat and got a good leg workout lol
gonna hit the weights now to finish week 5 of stronglifts :)
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