dfh's log

[dfh85]

Age: 24
Height: 5"10
Weight: 206LB
Aim: 180LB (End of January)
Experience: Training about 18 months.

Because I'm cutting weight I'm also going to keep a log of what I eat.

So I'll start with last friday to get the ball rolling.

Please feel free to offer constructive criticism & advice, thanks.

[dfh85]

30/10/09

Food

AM: Special K protein cereal + skim milk
Lunch: Burger+Fries
PM: 4xEggs, Salmon, Salad

Training

2x3min Skipping
2x3min Shadowboxing
5x3min Heavybag
2x3min Sparring
1x3min Shadowboxing
3x3min Heavybag

[dfh85]

2/11/09

Food

AM: Coffee + Muffin
Lunch: Salad w/ Chicken, Cheese, Croutons, Lowfat Dressing
Snack: Protein bar
PM: 4 Eggs, Salmon, Wholegrain toast

Training

2x3min skipping
2x3min shadowboxing
5x3min heavybag
2x3min mitts
30min intense conditioning; full body, various excercises.

[sam1222]

No running? you'll cut down to 180 in half the time if you do...its not an impossible goal anyway, and you should smash it by january.

You been doing this routine for 18 months or do you do more usually? i'm not being snide here but it seems more like a warm up...

[dfh85]

No running? you'll cut down to 180 in half the time if you do...its not an impossible goal anyway, and you should smash it by january.

You been doing this routine for 18 months or do you do more usually? i'm not being snide here but it seems more like a warm up...

I been very slack on running I haven't done any. This week that changes though as I now run for 30 mins on Tue, Thurs, Sat at 6am. Thanks for the encouragement, I know I can make it to that weight and failure is not an option because my first fight is in January.

edit: u are correct I need to step it up

[dfh85]

So my trainer has said he wants me to fight @ light heavyweight and has revised the goal to 195, then slowly down to 190 as I get used to the new weight.

11/4/09
2xSkipping
2xShadowboxing
4xHeavybag
2xMitts
4xHeavybag
1xSpeedbag
10 min run (first time running, easing myself into it)

Food

AM: Skim Milk + Special K protein cereal
Snack: 2 slices wholemeal bread /w 100% natural peanut butter
Lunch: Salad w chicken, walnuts, cranberries, feta
Snack: protein bar
PM: Chicken /w roasted veg + small portion of rice
Before sleep: protein shake 1/2 skim milk 1/2 water

I feel as if this is the best I have eaten for a while and noticed the effects in the gym where I had much more energy and could have gone for longer. However I am training 4 Consecutive days and sparring tomorrow so I conserved some energy but still got a good work out.

I've set my alarm on both Tuesday and this morning (Thurs) at 6AM for my run. Both time I have put the damn thing into sleep mode and lied in until 7:20AM (usual wake up time) instead. My excuse is that I have been ill (flu) and trained on both Mon and Wed despite this. But excuses are never adequate so I'm going to run on Sat morn NO MATTER WHAT!

[dfh85]

11/5/09

Food

AM: Special K protein cereal + skim milk
Snack: wholegrain muffin + coffee
lunch: Salad w chicken, feta, walnuts, peppers, tomatoes
snack: tuna wrap (no mayo) in wholegrain pita
PM: Chicken w roasted veg
PM: Protein shake 1/2 skim milk 1/2 water

Workout

3xSparring (got my ass handed to me, didnt have time to warmup as he was the only guy there and had to get moving, taught me ALOT though)
2xskipping
2xshadow
3xHeavybag
1xShadow
2xMitts
5xHeavybag

Good workout today, shirt was soaked with sweat. Tomorrow is sparring and I'll drop the heavybag in favour of some full body conditioning.

[dfh85]

So I weighed myself this morning and I've put on 4Lb's?

I've been training hard for 2 months and everyone says I am looking much thinner, including my trainer who says I am "wasting away". After every session I am worn out and my clothes are soaked with sweat.

Could this be that I am losing body fat and gaining muscle?

Also my clothing is looser and my stamina and technique has risen.

Either way this is not good, as I have a target which I must meet. I think the final piece of this jigsaw puzzle is the running, something which I hate with a passion but must do. Today I am going to buy some running shoes, some expensive ones, so that the guilt of spending will coerce me into using them as much as possible.

Sparring and conditioning today, will update the post when completed.

[dfh85]

11/6/09

Food

AM: 2 slices wholegrain bread w 100% natural peanut butter + glass of milk
snack: wholegrain muffin + coffe
lunch: Salad w steak, onions, tomatoes
Snack: protein bar
PM: 1 slice pizza, 1 doughnut
PM: Chicken w roasted veg

Workout

2xSkipping
2xShadow
2xHeavybag
3xSparring
5xWatching pros spar
5xHeavybag
30mins conditioning

Tomorrow is the day of the first dreaded run, wish me luck people...

[dfh85]

11/7/09

Fuck Fuck Fuck. I didn't run. Slept in instead. Fucking cunting fannying bloody run keeps beating me.

Food

AM: 2xwholegrain toast w 100% natural peanut butter
Snack: lowfat actimel yoghurt
Snack: Protein shake w 1/2 water 1/2 no fat milk
Lunch: Chicken w salad
PM: Roast beef sandwich
Snack: Bowl of cheerios with no fat milk

Workout

2xSkipping
2xShadowboxing
2xHeavybag
2xMitts
2xHeavybag
2xShadowboxing
about 30 mins full body conditioning
2xShadowboxing

[dfh85]

11/9/09

AM: Cheerios w no fat milk
Snack: low fat yoghurt w walnuts + raisins
Lunch: Salad w peppers, steak, cheese, tomatoes
Snack: Apple
PM: Chicken w roasted veg
Snack: 2 slices wholegrain toast 100% natural peanut butter

Training

2xSkipping
2xShadow
3xHeavybag
2xPads
2xShadow
2xHeavybag
2mins squats thrusts, 2 mins tremblers, 2 mins standing 8's
2xHeavybag

[dfh85]

11/11/09

Food

AM: Special K protein cereal + no fat milk
Snack: Lo fat yoghurt + granola + raisins
Lunch: Salad w Chicken, peppers, tomato
Snack: Apple
PM: Chicken + Roasted veg
PM: Portein shake

Workout

2xSkipping
4xShadow
3xHeavy
2xMitts
2xSpeedbag
5xHeavy
1xWall bag
1xShadow

[dfh85]

11/12/09

Food

AM: Cheerios + low fat milk
Snack: lo fat Yoghurt w granola + Raisins
Snack: Apple
Lunch: Salad w chicken, avocado, tomatoes, smoked bacon
Snack: 4/5 chocolates from box in office
PM: 1 chicken breast
PM: 2 slices wholegrain toast w 100% natual peanut butter

Workout
3xSkipping
3xShadow
3xHeavybag
2xMitts
2xHeavybag
45mins hardcore full body conditioning
2xHeavybag
2xShadow

This was a very tough workout, conditioning coach pushed us to the limit.

[dfh85]

11/13/09

food

AM: CHEERIOS + LO FAT MILK
SNACK: LO FAT YOGHURT + GRANOLA + ALMONDS
SNACK: APPLE
LUNCH: SALAD W STEAK TOMATOES ONIONS
PM: CHEESEBURGER+FRIES+OREO CAKE

Workout

3XSKIPPING
3XSHADOW
3XHEAVY
2XSHADOW
2XSPARRING W PRO
2XHEAVY
1XSHADOW
25MINS CONDITIONING

Pro went in and busted my rib. Im feelin it right now.... dude keeps trying to cuss me out in the gym as well calling me a bitch and shit. i told him i aint no victim and he needs to watch his mouth, then he fucked me up. cest la vie. watch when i catch him in a couple years and i push his head back.

[RDJ]

Keep it up mate. I'm not too fond of the cheerios and special-K though ;)

[dfh85]

agree
when i finish the boxes im switching to wholegrain toast in the mornings

11/14/09

food

am: special k protein + lo fat milk
snack: wholegrain toast + 100% peanut butter
lunch: sushi
snack: carrot cake

this was all i ate, had a bad day. no food in the house and no money. but i still trained. training was tough cause my rib was still busted from friday, i took it easy.

3xSkipping
3xShadow
3xHeavybag
2xMitts
3xHeavybag
2xShadow
4xWatching pro's spar

WEIGHT: 208 LB, so I put on 2lb somehow. I know how. Its two things;

1. I'm gaining muscle. I can see and feel it.
2. I'm doing no cardio. So despite training hard and eating clean I'm maintaining my weight.

In the gym people tell me I am looking thinner and my clothes are looser, but my weight is the same. I have a quite muscular physique but I still want to drop weight so I can fight in Jan.

[dfh85]

11/16/09

Ok I fucked up , if my trainer sees this he will kill me.

Food

AM Special k LO fat milk
snack raisin bran muffin
snack fruit
lunch roast beef roast veg roast potatoes
snack twix chocolate
pm cheeseburger
pm cheeseburger (yes i had 2, at seperate times) w small fries
snack iced lemon cake + strawberry smoothie

this was probably the worst eating ive done in a few months. i cannot slip up like this...

workout was excellent though

10min run
2xSkipping
3xShadow
3xHeavybag
2xMitts
5xHeavybag
15 mins bike
35 mins hardcore conditioning
2xHeavybag
2xSpeedbag
1xShadow
2xHeavybag

biggest workout ive done thus far.

i really noticed my speed is coming together on the speedbag i am dropping combos on it easily and can hit it at most angles now. my trainer on the mitts said i have come a very long way and my speed and power is excellent. he said my defense is poor though. he said for my weight i am very quick with both my hands and feet. i dont want to let him down especially after the weekend when we all watched the fight together and he gave us a motivational talk afterwards trying to inspire us and i go and eat 2 cheeseburgers lol....

[dfh85]

"We on the road agaaaaainnnnn tryna make some moneeeeeeey"

Ok I'm back on the healthy eating regime after my slip up(s).

11/18/09
AM: Cheerios + Lo fat milk
Snack: Lo fat yoghurt w granola + almonds
Snack: Apple
Lunch: Salad w Walnuts cranberries chicken
Snack: 2 slices wholegrain toast 1 honey 1 100% natural peanut butter
PM: Chicken w roasted veg
PM: Protein shake 1/2 water 1/2 lo fat milk

Workout

2xSkipping
3xShadow
4xHeavy
2xMitts
4xSpeedbag
2xHeavy
30 Mins intense full body conditioning

[dfh85]

11/19/09

Food

AM: Cheerios + Lofat milk (last day, box empty now)
Snack: Apple
Snack: Lofat Yoghurt + granola + almonds
Lunch: Salad w Apple Walnut Chicken Feta
Snack: Oats + Honey Bar (Was feeling low on energy before workout)
PM: Chicken + Brown rice
PM: 2 slices wholegrain toast w 100% natural peanut butter/honey

Workout

2xSkip
3xShadow
3xHeavy
2xMitts
4xSpeed
2xHeavy
12mins Bike
2xShadow
2xHeavy

Does anyone think I'm eating too much? I'm big and I train hard (usually between 1h30mins-2hrs) 5 days a week. If I ate less I'm worried I wont be able to train hard, I really notice when I dont sleep enough or eat enough my energy is so low. Also I train at night after work, usually 5.30-7.30 so I've been on the go all day anyway....

My rib is still busted so I wont spar tonight. I'll get alot of cardio in on the bike and go for 25 mins whilst watching the guys spar. Hopefully by next friday it'll be cleared up.

[dfh85]

11/20/09

food
AM: 3 egg omlette w pepper, tomato, turkey + 2 slices wholegrain bread
Lunch: Salad w steak onions tomato
PM: Burger w Fries + Milkshake

Workout
1xShadow
1xSkip
16mins bike
2xHeavy
2xMitts
4xSpeed
2xHeavy
16mins bike
2xShadow
4-5x watching pros spar

my rib is fucked.

[dfh85]

not training until wed because of rib and gym is closed thurs,fri,sat so I will only train one day this week. hopefully come next monday i will be better. i will still not spar for 3 weeks but i must train and overcome this injury.

weighed in at 203lbs yesterday which reflects a 5lb loss. weighed in the morning though so dehydrated and empty stomach. so not sure if the extra cardio and end of cheerios is the cause..

[dfh85]

12/1/09

Ok I'm back.

Took some time off, rib has cleared up alot but still painful at times.

Food
AM: Wholegrain muffin, Lo fat yogurt
Snack: Orange juice
Lunch: Salad w chicken
Snack: carrot cake
PM: Salad w chicken

Workout
1xStretching
3xSkipping
1xShadow
3xHeavy
2xMitts
1xHeavy
5xShadow
3xSpeed
3xHeavy
5xBike

I noticed on the mitts my stamina had dropped a little, but that could have been cause I was pushing myself harder as first day in the gym in a while. We shall see.

[dfh85]

12/3/09

AM: Oatmeal w cinnamon + brown sugar
Snack: apple
Lunch: Salad w walnuts cranberries chicken feta
Snack: Granola w milk
PM: Chicken sandwich w veg

Workout
3xSkipping
3xShadow
4xHeavy
2xMitts
2xShadow
3xHeavy
2xDouble end
2xHeavy
3xDouble end
2x Shadow

worked out with 14oz instead of 16oz today, noticed a huge different in punch speed and especially accuracy.

[dfh85]

Light one today, but I finally started running.

20mins run
2xDouble End
2xShadow
2xHeavybag
2xMitts
3xHeavybag
3xDouble End
50 sit ups x2
50 crunches x2
50 leg raises x2
20 press upts x2

Food

AM: 2slices wholegrian toast w Peanut butter
Lunch: Sushi w brown rice
Snack: otalmeal cookie w raisins
Snack: Granola w milk
PM: Tuna sandwich w wholegrain bread

Alot of carbs today from the wholegrain rice,bread,granola etc but its my first week back from a 10days off and I was feeling low on energy, want to make sure my body has enough fuel to recover 100%.

[dfh85]

12/7/09

Workout
1xSkipping
4xShadow
2xHeavybag
2xDouble End
2xMitts
2xHeavybag
2xDouble End
2xShadow
4xHeavybag

Food
1: 2x wholegrain toast w honey + 100% natural pb
2: lo fat oatmeal muffin
3: apple
4: stir fry w chicken, brocolli, carrots, onions & rice
5: chicken w spinach, cottage cheese, salsa
6: granola bar

Missed my run this morning, slept in. Gonna do it tomorrow instead. If I don't someone please punch me in the face.

[dfh85]

12/9/09

Food
1: Oatmeal w honey + cinnamon
2: apple
3: Salad w chicken, walnuts, blue cheese, cranberries
4: Pita w chicken, some falafel
5: handful of nuts no homo

Workout
3xShadow
2xDouble end
1xHeavybag
2xMitts
2xHeavybag
4xDoubleend
2xHeavybag
5xShadowboxing
2xFootwork in ring

This morning I ran for 20 mins, but I'll put that in tonights workout summary.

I also weighed myself this morning, came in at 201.5Lbs. This means that I have lost 4.5Lbs in just over a month. Not too bad considering I only did 2 roadwork sessions. I'm now doing 3 runs a week so hopefully the LB's should start to fall off.

May start taking protein shakes again what do u guys think?

[dfh85]

12/10/09

Food

1: 2 slices wholegrain toast w honey + 100% natural peanut butter
2: small oatmeal with honey
3: chicken w carrots, rice, beans
4: chicken w cottage cheese, salsa
5: granola bar

Workout
AM: 20mins run
PM: 1xskip
2xshadow
3xspar
2xheavybag
2xdouble end
2xmitts
2xShadow
3xHeavy
3Xdouble end
25 mins full body conditioning w trainer

[dfh85]

12/11/09

Food

1; oatmeal w brown sugar and cinnamon
2; apple
3; salad w chicken avacado tomatoe
4; chicken w rice + beans
5; carrot cake
6; smoothie
7; chicken w cottage cheese

Workout

3xskipping
3xshadow
2xmitts
3xheavybag
3xdouble end bag
3xspeed bag
20 x press ups
15 x inverted press ups
12 x press ups
30 x medicine ball crunches
30 x medicine ball crunches w feet raised
2 x 2 min plank

[dfh85]

12/13/09

FOOD

1: 2 slices wholegrain w 100% natural peanut + honey
2: granola bar
3: Chicken w veg, cottage cheese
4: yoghurt
5: protein shake, 2 scoop with 1% milk
6: yoghurt

WORKOUT

Early morning 25 min run.

[dfh85]

12/14/09

food

1: Oatmeal bar
2: Yoghurt w cranberries + granola
3: Salad w chicken, feta, pita, peppers
4: Chicken w cottage cheese, salsa, beans

workout

1xskip
3xshadow
2xheavy
2xmitts
2xdouble end
3xspeedball
15 pressups
10 pressups inverted
10 pressups
10 pressups inverted
50 situps
plank
50 situps
plank
2xheavybag

[dfh85]

lay in this morning, missed my run

will do it tonight/tomorrow morning instead

[thejokerswild]

Keep up the motivation mate. You're doing good.

[dfh85]

thanks bro i appreciate it !

[dfh85]

16/12/09

food
1:glass of milk + oat bar
2: scrambled egg w wholemeal toast + home fries
3: salad w chicken, cheese, walnuts, cranberries
5: cookie
6: chicken w cottage cheese + salsa
7: protein shake 1/2 milk 1/2 water

workout

am: 25 min run
pm:
3xskipping
3xshadowboxing
5xheavybag
1xdouble end
4xspeedbag
20 pressups
20 pressups
100 situps

[dfh85]

17/12/09

food
1;scrambled egg w toast + tomatoes
2; salad w chicken feta walnuts cranberries
3; chicken w cottage cheese + salsa
4; slice of toast w peanut butter
5; protein shake 1/2 water 1/2 milk

workout
3xskip
3xshadow
2xmitts
3xheavybag
2xdouble end
4xspeedbag
50 situps
50 situps
20 press ups

[dfh85]

u guys may have noticed ive cut about 30 mins off my workouts.

two reasons:

1. im running 3 times a week now for 20-30 mins
2. ive changed gym and now have "real" trainers/coaches. they are forcing me to keep my hands up at all times, when shadow boxing, heavy bag, double end etc. before i was dropping my hands to my lower neck/throat area. this is making me much more tired. they are also standing next to me when im on the bags telling me what to throw and ensuring everything is done with speed, power and correct technique. it is much more tiring and i am being worked harder than i worked myself in the past.

[dfh85]

18/12/09

food

1;2slices wholemeal w peanut butter+honey
2; yoghurt w granola strawberries cranberries
3; salad w chicken, avocado, bacon, eggs, tomatoes
4; 2 slices pizza
5; 1 cookie

Workout

3xskipping
3xshadow
50 jumping jacks
3xmitts (4min rounds, no breaks)
100 jumping jacks
5xheavybag (4min rounds, no breaks)
100 jumping jacks
50 situps
50 situps
1min plank
1min plank
1min plank
3kg weight routine x 2

[cjgloves]

Good work bro!

Run! Run! Run! It's funny reading about how you keep sleeping in. I hate running had to do it before a charity fight I had, helped alot though in sparring made me feel much fitter.

Do you still have a fight in January seeing as you changed gyms?

[dfh85]

Thanks CJ

No i wont be fighting in Jan anymore but im still training as if im gonna fighting. i might enter the nY golden gloves which is in april but i have to lose weight first, we'll see.

Yeah the running sucks man I hate that shit big time especially in this cold weather. Im staying in a hotel next week so Im gonna try and get in the gym on the treadmill evrery morning and take advantage of it.

[cjgloves]

I guess you can get the weight down slowly now you have no fight planned and become more comfortable fighting at the weight. I'll be in a hotel next week too and hopefully they have gym there that I can use.

Good luck with the training and the golden gloves if you enter. I'll be lurking on your training log keeping up with the progress. :good

[dfh85]

thx again CJ i appreciate it man.

20/12/09

Food

1;granola bar
2;chicken burrito w brown rice + beans
3; chicken w veg

workout

3 x skip
3 x shadow
5 x heavy bag
3 x double end
3 x speedbag
30 mins full body conditioning w coach
15 mins run

I think I'm gonna take it easy next week my shoulder has started to hurt since I over extended on a fast+hard jab 2 weeks ago, it got really painful today.

[dfh85]

23/12/09

FOOD
1; Oatmeal w brown sugar, cinnamon, raisins
2; Salad w chicken, carrots, mushrooms
3; Wrap w chicken, avocado

GYM
3xSkip
3xShadow
50 jumping jacks
3xMitts - 25 jumping jacks between each round
3xSparring - 25 jumping jacks between each round
3xHeavybag - 25 jumping jacks betweens each round
3xSpeedbag
3x30situps
Kettle bell routine
3KG weight routine
100 jumping jacks

[dfh85]

not had time to update this but training is basically going same as ever. eating went very wayward and i put on 6LBs in roughly 2 weeks. time to step it up a notch and begin the new year with a new approach.

[dfh85]

little update since its been a while

been eating just 3 meals per day + a shake in the evening and a pre workout snack of a granola bar + handful of fruit+nuts here and there

stepped up cardio bigtime, i run 15 mins on hill setting at the end of every session

i weighed myself today and came in at 195lbs which is a massive loss from 210 just over 3 weeks ago.

[dfh85]

hovering around 195-200.

next 2 weeks gonna push to be 190-195.

[dfh85]

getting bad shoulder pains when i hook and jab, somethings wrong. taking 4-5 days off see if it clears up.

[dfh85]

so after going down to 195, im back up to where i started 210.

so my food slipped a bit, but not that much, and i didnt work out for a week cause of my injury.

but i weighed myself friday at 200, then i weighed myself today (sun) at 210. thats +10lbs in less than 2 days, lol.. and i havent eaten much! i think it must be water, i've been ill and have been drinking a hell of alot of water.

i hope to god its water anyway...

[dfh85]

back down to 198.. 12 lb loss in 3 days :S

[dfh85]

194.. 16 lb lost in less than a week? this cant be right.. but the scales don't lie... 10lb at least is water. and i've been eating 100% clean so maybe thats made a difference?

[PugilistStudent]

194.. 16 lb lost in less than a week? this cant be right.. but the scales don't lie... 10lb at least is water. and i've been eating 100% clean so maybe thats made a difference?

It would be primarily water weight if the time span that your losing the weight is so low. For the next few days make sure you drink at least 2L of water and 1 additional cup of water for every half hour of working out you do to make sure your fully hydrated and weigh yourself at the same time in the morning (before breakfast). Your weight will fluctuate up or down about 3lbs each day so just average it out over time and that would be your true weight loss as long as your not dehydrated and keep eating clean.

[dfh85]

Update:

192 LBs..

[dfh85]

Update:

190 LBs

[PugilistStudent]

getting bad shoulder pains when i hook and jab, somethings wrong. taking 4-5 days off see if it clears up.

hey, I just started a shoulder pre-hab program that is working great so far. My shoulders are completely fucked and since I started I get alot less pain in the shoulders and I can sleep on my side more comfortably. If your interested I'll post it for you. Congrats on the weight loss. Jeff?

[dfh85]

thanks dude, i had the same kinda problems. its still bad but its gotten much better. only a small pain in my left shoulder when i hook now. although my left does seem to get more fatigued and i have problems holding it up.. i dont know if thats conditioning or injury.

[PugilistStudent]

thanks dude, i had the same kinda problems. its still bad but its gotten much better. only a small pain in my left shoulder when i hook now. although my left does seem to get more fatigued and i have problems holding it up.. i dont know if thats conditioning or injury.

The pain could be injury or an injury in the future, them getting tired is just conditioning. I know that when I hook with my palm turned down my shoulder doesnt feel right and it feels unnatural, maybe try with your palms facing you. Congrats on the weight loss too btw.


Rotar Cuff Dumbbell Raises 15-20
Band Raised Arm External Rotations 15-20
Band Hanging Arm Internal Rotations 15-20
Band Raised Arm External Rotation Variation 15-20
Band Hanging Arm Internal Rotation Variation 15-20
The above exercises are done in circuit fashion 1-2 circuits with 1 minute rest between circuits (start with 1)

Descriptions (in order):
With the rotar cuff dumbbell raises you take 2 light dumbbells (5-8lbs) turn you palms backward almost as far back as they go and raise your hands up but not so high you shrug your shoulders and your traps come into play.

With a weak resistance band you stand on one end and with your arm bent at 90 degrees and raised up so its parallel to the floor you turn your arm until it makes an L with your hand pointing up. Make sure your upper arm comes straight out from the side of your body and make sure it doesnt move up, down, left, right etc and it only rotates. Repeat for other arm and move onto the next exercise.

With the same band you attach it to something in front of you at about the height you'll be working at. Your upper arm hangs down in line with the middle of your body and should hardly move at all but some movement is necessary to get the full range of motion. Bend your elbow at 90 degrees, the bands attachment point should be out to the side of the arm your working, rotate your arm until your hand is in front of your belly button.

With the band still attached to something you face it and do the same thing as with the band raised arm external extensions. The difference here is that the peak in resistance is now at the end of the rotation, to further strengthen the rotar cuffs.

With the band still attached and you facing the attachment point you do the same as before with the arm hanging internal rotations but once again the location of the peak in resistance has moved.

[dfh85]

188

looking back on where i started it seems like I haven;t really progressed. its true, my weight hasn't shifted much at all. but my bodyfat and stamina has changed drastically so has my skill.

last workout I did:

4 rnds rope no break
3 rnds shadow 3lb handweights
5 rnds shadow no handweights
5 rnds heavybag
5 rnds mitts

now I am punching correctly turning my body into my punches. i'm holding my hands up high and i'm boxing like a boxer rather than a newbie.

i'm also running 5 times per week.

[dfh85]

188.5

[dfh85]

186

[dfh85]

186.25

[dfh85]

184

[dfh85]

181.5

[dfh85]

180.75

[dfh85]

182

[dfh85]

181

[dfh85]

179.75

[dfh85]

181

[dfh85]

180

[dfh85]

179.75

[dfh85]

181

[dfh85]

180

[dfh85]

179.5

[dfh85]

178

[dfh85]

178.5

the lower i go the harder it is to maintain the weight

i still have some fat on my gut and thighs so I know i'm nowhere near finished yet

168 is the goal right now. once i hit that we are gonna see if 160 is possible. im a big framed guy so its gonna be tough but I can do it.

[dfh85]

177.75

[dfh85]

179

[dfh85]

here what my workout looks like roughly:

3 rnds skipping
5 rnds shadow w 3 lb weight
6 rnds heavybag
3 rnds mitts

sit ups/push ups

everything is done with full intensity etc.

diet:
1. oatmeal
2. tuna sandwich brown bread
3. banana
4. chicken w brown rice + salad

and i run 3-5 days a week, about 3.5 miles.

[dfh85]

been slacking

on a comeback

starting with diet

1: 2 slices brown bread, scrambled egg, smoked salmon
2: fruit salad
3: sushi, brown rice w salmon/spicy tuna
5: fruit salad
6: 2 pieces baked salmon
7: half a bagel + protein shake w water, 1 scoop

[dfh85]

workout

2 rounds shadow
6 rounds heavybag (hard)
10 min hill run
1 round shadow
3 rounds heabybag (light)
1 round skipping

food

1: bowl of fruit n fibre w skimmed milk
2: chicken w mash potatoe
3: brown rice sushi w salmon
4: 1 chicken breast, brown rice, mango salad, black beans

[dfh85]

food

1: fruit n fibre w skim milk, banana
2: 2 scoop protein shake w water
3: 1 chicken breast, brown rice, salad, black beans
4: 2x handful nuts
5: banana
6: brown rice sushi w salmon + avocado
7: small bowl fruit + fibre w skim milk
8: chicken breast, brown rice w broccoli + peas, mango salad

obviously this looks like alot but i have just started working nights so this represents 24h of food. once i get into my normal routine (tonight i hope) this wont look so big.

wish me luck working out at 8am tomorrow morning after a night shift haha.

[dfh85]

1: oatmeal w fruit+nuts
2: banana
3: 1 slice brown bread + ham
4: rice w peas+Broccoli, baked salmon, mango salad
5: scrambled egg + veggies w 2 slices brown bread

workout
6 rounds shadow
3 hard rounds bag
15 mins conditioning

[dfh85]

1: chicken, shredded weat, slice of brown bread
2: prawns w wild rice
3: morrocan veggie salad w couscou
4: scrambled egg + slice of brown bread
5: chocolate brownie

workout

3 rnds shadow
6 rnds heavybag
20 mins conditioning