Mach's Training Log

[Machiavelli]

Eh, I might as well write down what I'm doing, so I can be consistent, at least.

Moved out to Vegas about two months ago, finally got back in a gym. Training at Barry's Boxing now, finally start sparring again this week.

Sunday, October 4th, 2009:

AM - Strength Training
Doing full body workouts for now, two to three times weekly depending on how my body feels and the workload at the boxing gym. Low volume, trying to get my strength back to where it was (looooong way to go in that regard), while keeping weight down.

10 minute warm-up jog
Squats
135x10x2
185x5x1
225x5x1
275x5x2

Hang Cleans & DB Walking Lunges (Superset)
185x3x3 & 55'sx10x3

Pull-Ups & Low Cable Row
3 sets of 15 & 150x8x3

Close Grip Bench Press & One-Arm Incline DB Press
175x5x3 & 60x5x3

Finished with some rotator cuff work and some light ab work.

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PM - Active Recovery Tempo Run

Distance - 3.5 Miles; The weather is finally bearable so I went for a run outside today. Mixed in some sprints, bounds, high knees, etc. etc. kept it relatively light.


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Hopefully I'll stick with this.

[Machiavelli]

Tuesday, October 6th, 2009

20 min. wind sprints w/jog for recovery

Circuits:
Med. Ball Push-Ups
Arm Circles
Jumping Lunges
Squat Jumps
Stand Up Sit-Ups
Med. Ball Throws
Isometric Push-Up Hold
Apple Pickers (Basically high knees w/extending arms overhead)

Circuit done twice.

3 Rounds Punch-Outs
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Skill Work

Heavy Bag x 4 Rounds
Double End Bag x 4 Rounds
Pad Work x 3 Rounds
Shadow Boxing x 4 Rounds
Jump Rope x 3 Rounds (No break)

Not too heavy today, felt pretty well. Right hand is feeling sharp and my footwork feels great. Loving the gym.

[Machiavelli]

Wednesday, October 7th, 2009

20 min. wind sprints

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Skill Work

Sparring 3 min. x 3 Rounds
Heavybag x 5 Rounds
Double-End Bag x 4 Rounds
Uppercut Bag x 3 Rounds
Shadowboxing x 4 Rounds
Jump Rope x 2 Rounds

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First time sparring since I've moved to Vegas. Despite that, my timing was pretty good. Head movement was great, trainer commented on it quite a few times. I've turned into a counter puncher and it was going well. Partner was trying to set me up for a right hand by jabbing to the body (he was taller than myself), after the first time I picked up on the timing and started countering over the top with the right, then following with a left hook to the head or body. Jab felt hard, too. Would've went a few more rounds, but they insisted that was enough for today.

[Machiavelli]

Thursday, October 8th, 2009

AM - Strength Training
Went light today, focusing on speed of movement.

Squat 135x10x2
185x5x4

Pull-Ups
4 of 12

1-Arm DB Incline Press
60x6x3

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PM

20 min. wind sprints

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Stretching & calisthenics (push-ups, crunches, scissor kicks, side crunches, six inches)

Circuits:
Long Jump
Lateral Jump over Cone
Tuck Jumps

1 min. each, 3 circuits total

3 Rounds Punch-Outs

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Skill Work

Heavy Bag x 4 Rounds
Double-End Bag x 4 Rounds
Pad Work x 4 Rounds
Speed Bag x 4 Rounds

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A little sore today, nothing too bad, though. Feeling pretty good about my skills, soon as I get the weight back down can't wait to start fighting again.

On an off note, I met Hasim Rahman today. He was at the gym with his youngest son who was sparring (not Rahman Jr., whom I've yet to see), also had his wife and two daughters with him. His wife is absolutely gorgeous, and he is a very large built guy.

[Machiavelli]

Friday, October 9th, 2009

30 Minutes of Indian Runs
5 Minutes of Wind Sprints

My first time doing these, and they were quite a bitch. There were five of us, all lined up, and the person in the back of the line would sprint to the front. Rinse and repeat for the full 30 minutes. I didn't think they'd be too difficult - and I was fucking wrong. Immediately afterwords, we finished with 5 minutes of the regular wind sprints.

Stretching & Calisthenics

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Skill Work

Heavy Bag x 8 rounds
-Alternated between just regular bag work and powering out (basically punch-outs as hard and fast as you can until you can't anymore, circle around the bag, repeat, circle the other way, etc. etc.)

Double-End Bag x 4 rounds
Pad Work x 3 Rounds
-Did it with Augie today, and dude brought it. A lot higher tempo, felt really good afterwords, but not during!

Uppercut Bag x 2 Rounds
Shadowboxing x 3 Rounds
Speed Bag x 2 Rounds

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Not a bad day, most definitely picked up the tempo quite a bit. Shoulders and legs feel it from this week as it's been my first week really training again, but you take your lumps and I'll be all the better for it. Punches are feeling sharper every day.