LancTerrible Training Log

[LancsTerrible]

Monday 2nd August 2010


Introduction
So after doing a 45 minute jog a week, a dozen pushups and crunches a week, and just feeling like I'd regressed in fitness from my days as a 15 year old gym rat, I came across Relentless' boxing routine and decided to dive head first into it.

I am currently 5'11 in height.
I weigh around 140 pounds.
I intend to look like the Middleweight Champion Roy Jones Jr. c1993.

I have a good 5 years experience from the ages of 11-16 in boxing, though I never achieved my goal of morphing into Oscar de la Hoya after I decided at 16 I wanted to be in the Arctic Monkeys. None the less I'm pretty sound technically.

Training

To start, I dove head first into the Interval Training routine. I have access to a large area of playing fields that include numerous football pitches and rugby league pitches. So I stood at one end, ran to the 18 yard box, walk back, half way, back, opponents 18 yard, back, other side of pitch, back, two lengths of pitch, back, 4 lengths of pitch, back. Redid it.

One of the hardest things Ive ever done. Threw up in front of some U13s practising football on the other pitch.

Worked my way through Strength Training A. Really started to struggle at the half way mark. Found the mountain climbers surprisingly easy, if anyone has any advice here on where I maybe going wrong it would be greatly appreciated.

Did the ab workout listed by Relentless twice through. Started to struggle properly about 3/4 of the way through. Then moved onto the yes and no neck exercises, didn't expect this to start to hurt so early!

I would like to thank Relentless for listing such a comprehensive workout. Going to struggle in work tomorrow I think.

[RDJ]

Welcome to the board mate.

[LancsTerrible]

Tuesday 3rd August 2010

Thank you. Happy to finally sign up!

Training

To start I did my aerobic training, I jogged in one direction for 25 minutes then ran back which took a similar amount of time.

Got back then did:

Squats 100, 75, 65
Lunges 100 leg each, was only able to do one set because this set took so long.
Calf raises, TF, TF, TF
Wall sit TF, TF, TF
Burpees, 20, TF (16), TF (18)

[LancsTerrible]

Wednesday 4th August 2010

Training

Started off with my anaerobic conditioning. Back to a football pitch.
18y, back, halfway line, back, opponents 18 y, back, 1L (length), back, 2L, back, 4L, back. Again in reverse. Took 21 minutes 44 seconds.

Pushups 25, 25, 25
Pull ups 10, 10, 10
Diamond pushups 15, 15, 15
Wide pushups 15, 15, 15
Chin ups, 10, 10, 10
Mountain climbers, 40 EL (each leg), 40EL, 40EL

Stomach crunches - 30 seconds
Sit ups - 30 seconds
Leg raises - 30 seconds
Bicycle crunches - 30 seconds
Oblique crunches (left) - 30 seconds
Oblique crunches (right) -30 seconds

'Yes' neck raises - TF
'No' neck raises - TF

[LancsTerrible]

Thursday 5th August

Training

Squats 100, 75, 65
Lunges 100 EL, 100 EL, 100 EL
Calf raises, TF, TF, TF
Wall sit TF, TF, TF
Burpees, 20, TF (18), TF (16)

[LancsTerrible]

Friday 6th August 2010

Training

Anaerobic conditioning workout.
18y, back, half way, back, opponents 18y, back, 1L, back, 2L, back, 4L back. Repeat in reverse. Took 22 and a half minutes.

Pushups, 25, 25, 25
Pull ups 10, 10, 10
Diamond pushups, 15, 15, 15
Wide pushups, 15, 15, 15
Chin ups, 10, 10, TF (8)
Mountain climbers 20EL, 20EL, 20EL

[LancsTerrible]

Monday 9th August 2010

Interval training - 23 minutes.

Push ups 25, 25, 25
Pull ups 10, 10, 10
Diamond Pushups 15, 15, 15
Wide push ups 15, 15, 15
Chin ups 10, 10, 10

Crunches - 30 seconds
Sit ups - 30 seconds
Leg raises - 30 seconds
Bicycles - 30 seconds
Oblique crunches (left) - 30 seconds
Oblique crunches (right) - 30 seconds

[LancsTerrible]

Tuesday 10th August 2010

Aerobic Training - Ran for 50 minutes at a slow to medium pace on a route that has a number of inclines.

Squats - 100, 75, 60
Calf raises - TF, TF, TF
Wall sits - TF, TF, TF
Burpees - 20, 20, 18

Yes neck exercises - TF
No neck exercises - TF

[LancsTerrible]

Wednesday 11th August

Anaerobic conditioning training - 23:59 minutes

Push ups - 25, 25, 25
Pull ups - 10, 10, 10
Diamond push ups - 15, 15, 15
Wide push ups - 15, 15, 15
Chin ups - 10, 10 10

Crunches - 30 seconds
Sit ups - 30 seconds
Leg raises - 30 seconds
Bicycles - 30 seconds
Oblique crunches (left) - 30 seconds
Oblique crunches (right) - 30 seconds

[LancsTerrible]

Thursday 12th August 2010

Training

Squats 100, 75, 65
Lunges 100 EL, 100 EL, 100 EL
Calf raises, TF, TF, TF
Wall sit TF, TF, TF
Burpees, 20, TF (1, TF (16)

[LancsTerrible]

Friday 13th August 2010

Training

Push ups 25, 25, 25
Pull ups 10, 10, 10
Diamond push ups 15, 15, 15
Wide push ups 15, 15, 15
Chin ups 10, 10, 10

Abdomen Workout (x2)

Crunches - 30 seconds
Sit ups - 30 seconds
Leg raises - 30 seconds
Bicycles - 30 seconds
Oblique crunches (left) - 30 seconds
Oblique crunches (right) - 30 seconds

Aims and Goals after 2 weeks

Up the intensity of my workouts as a whole.
Use my weekends to work solely on developing my general boxing skill for the next 2 weeks.
Increase the number of reps and sets on a number of my workout segments.
Run for 1 hour on Tuesday and Thursday, rather than 50 minutes on a Tuesday.

How I'd rate my training performance in these first 2 weeks. 6/10. Need to push myself a bit futher on the strength exercises and the abdomen workouts.

[LancsTerrible]

Monday 16th August 2010

Training

Interval Training - 23:29 minutes

Pull ups (close grip) - 15, 13, 13
Push ups - 30, 30, 30
Pull ups (wide grip) - 13, 13, 13
Diamond push ups - 20, 20, 20
Chin ups (close grip) - 13, 10, 8
Wide push ups - 20, 20, 20

[LancsTerrible]

An increase in work has unfortunately got in the way of my exercise program, which has pretty much crippled my running (aerobic and anaerobic).

Update from 17th August to 24th August.

Tuesday 17th August 2010

Squats - 100, 100, 100
Calf raises (left leg) - TF, TF, TF
Calf raises (right leg) - TF, TF, TF
Wall sit - TF, TF, TF
Burpees - 20, 20, 20

Crunches - 45 seconds
Situps - 45 seconds
Leg raises - 45 seconds
Bicycles - 45 seconds
Oblique crunches (left) - 45 seconds
Oblique crunches (right) - 45 seconds

[LancsTerrible]

Wednesday 18th August 2010

Pull ups (close grip) - 15, 13, 13
Push ups - 30, 30, 30
Pull ups (wide grip) - 13, 13, 13
Diamond push ups - 20, 20, 20
Chin ups (close grip) - 13, 10, 8
Wide push ups - 20, 20, 20

[LancsTerrible]

Thursday 19th August 2010

Squats - 100, 100, 100
Calf raises (left leg) - TF, TF, TF
Calf raises (right leg) - TF, TF, TF
Wall sit - TF, TF, TF
Burpees - 20, 20, 20

Crunches - 45 seconds
Situps - 45 seconds
Leg raises - 45 seconds
Bicycles - 45 seconds
Oblique crunches (left) - 45 seconds
Oblique crunches (right) - 45 seconds

[LancsTerrible]

Friday 20th August 2010

Pull ups (close grip) - 15, 13, 13
Push ups - 30, 30, 30
Pull ups (wide grip) - 13, 13, 13
Diamond push ups - 20, 20, 20
Chin ups (close grip) - 13, 10, 8
Wide push ups - 20, 20, 20

[LancsTerrible]

Monday 23rd August 2010

Pull ups (close grip) - 15, 13, 13
Push ups - 30, 30, 30
Pull ups (wide grip) - 13, 13, 13
Diamond push ups - 20, 20, 20
Chin ups (close grip) - 13, 10, 8
Wide push ups - 20, 20, 20

[LancsTerrible]

Tuesday 24th August 2010

Squats - 100, 100, 100
Calf raises (left leg) - TF, TF, TF
Calf raises (right leg) - TF, TF, TF
Wall sit - TF, TF, TF
Burpees - 20, 20, 20

Crunches - 45 seconds
Situps - 45 seconds
Leg raises - 45 seconds
Bicycles - 45 seconds
Oblique crunches (left) - 45 seconds
Oblique crunches (right) - 45 seconds

[LancsTerrible]

Wednesday 25th August 2010

Pull ups (close grip) - 15, 13, 13
Push ups - 30, 30, 30
Pull ups (wide grip) - 13, 13, 13
Diamond push ups - 20, 20, 20
Chin ups (close grip) - 13, 10, 8
Wide push ups - 20, 20, 20

[LancsTerrible]

Thursday 26th August 2010

Squats - 100, 100, 100
Calf raises (left leg) - TF, TF, TF
Calf raises (right leg) - TF, TF, TF
Wall sit - TF, TF, TF
Burpees - 20, 20, 20

Crunches - 45 seconds
Situps - 45 seconds
Leg raises - 45 seconds
Bicycles - 45 seconds
Oblique crunches (left) - 45 seconds
Oblique crunches (right) - 45 seconds

[LancsTerrible]

Friday 27th August 2010

Pull ups (close grip) - 15, 13, 13
Push ups - 30, 30, 30
Pull ups (wide grip) - 13, 13, 13
Diamond push ups - 20, 20, 20
Chin ups (close grip) - 13, 10, 8
Wide push ups - 20, 20, 20

Aims and goals for the next 2 weeks:-

As I've now finished my full time work for the summer I'll now have more time to work on my boxing training and my runs.
I also look to go back to my goals 2 weeks ago.
From now on training takes the number 1 role in my life (until I start my studies at the end of September of course.)

[LancsTerrible]

28/08/2010 to 31/08/2010

Spent the Saturday and Sunday drinking a collection of badly poured pints. Monday and Tuesday, the sniffles I got from working in the wind and rain all last week pretty much drained any will I had to train.

[LancsTerrible]

Wednesday 1st September 2010

Warm up: 3x2 minutes of continuous skipping.

Shadow-boxing: 3 minute rounds.
Round 1: Worked on footwork, moving left and right, keeping a stable balance.
Round 2: Worked on the jab and footwork. The direction I move after my jab, keeping variation. Jabs to the head, heart/chest and body.
Round 3: Worked on lead hooks and lead uppercuts.
Round 4: Threw a variety of combinations, adding in bobs and weaves, blocks etc.
Round 5: Worked on the jab and movement once again.
Round 6: Worked on slipping to the right of an incoming jab, and firing back with a right uppercut.

Long break.

Anaerobic training - 25:48 to complete.

Long break.

Pull ups (close grip) - 15, 13, 13
Push ups - 30, 30, 30
Pull ups (wide grip) - 13, 13, 13
Diamond push ups - 20, 20, 20
Chin ups (close grip) - 13, 10, 8
Wide push ups - 20, 20, 20

Yes and no neck exercises to failure.

After the shadow-boxing I really wanted to get back to the gym and do some sparring and padwork.

[LancsTerrible]

Thursday 2nd September 2010

Aerobic exercise - 1 hour of slow-medium paced jogging.

Squats - 100, 100, 100
Lunges - 100EL, 100EL, 100EL
One legged squat (right)- 25, 20, 20
One legged squat (left)- 20, 20, 15
Calf raises (left leg) - TF, TF, TF
Calf raises (right leg) - TF, TF, TF
Wall sit - TF, TF, TF
Burpees - 20, 20, 20

Crunches - 45 seconds
Situps - 45 seconds
Leg raises - 45 seconds
Bicycles - 45 seconds
Oblique crunches (left) - 45 seconds
Oblique crunches (right) - 45 seconds

Break.

30 minutes of skipping (working on techinique, not in anyway continuous)

[LancsTerrible]

Friday 3rd September 2010

Pull ups (close grip) - 15, 15, 13
Push ups (boxing gloves on) - 30, 30, 25
Pull ups (wide grip) - 15, 13, 10 (felt a strain down my right forearm on the last set.)
Diamond push ups - 20, 20, 20
Chin ups (close grip) - 13, 10, 8
Wide push ups - 20, 20, 20

Warm up: 3x2 minutes of continuous skipping.

Shadow-boxing: 3 minute rounds.
Round 1: Worked on footwork, moving left and right, keeping a stable balance.
Round 2: Worked on the jab and footwork. The direction I move after my jab, keeping variation. Jabs to the head, heart/chest and body.
Round 3: Worked on jab again.
Round 4: Threw a variety of combinations, adding in bobs and weaves, blocks etc.
Round 5: Worked on the jab again.
Round 6: Worked on slipping to the right of an incoming jab, and firing back to the chest region with a jab.

Break.


Anaerobic training - 25:34 to complete.

[LancsTerrible]

Monday 6th September 2010

Warm up: 3x2 minutes of continuous skipping.

Shadow-boxing: 3 minute rounds. (Done in a SP stance)
Round 1: Worked on footwork, moving left and right, keeping a stable balance.
Round 2: Worked on the jab and footwork. The direction I move after my jab, keeping variation. Jabs to the head, heart/chest and body.
Round 3: Worked on lead hooks and lead uppercuts.
Round 4: Threw a variety of combinations, adding in bobs and weaves, blocks etc.
Round 5: Worked on the jab and movement once again.
Round 6: Worked on slipping to the right of an incoming jab, and firing back with a right uppercut.

Long break.

Anaerobic training - 25:48 to complete.

Long break.

Pull ups (close grip) - 15, 13, 13
Push ups - 30, 30, 30
Pull ups (wide grip) - 13, 13, 13
Diamond push ups - 20, 20, 20
Chin ups (close grip) - 13, 10, 8
Wide push ups - 20, 20, 20

Yes and no neck exercises to failure.

[LancsTerrible]

Tuesday 7th September 2010

Aerobic exercise - 1 hour of slow-medium paced jogging.

Squats - 100, 100, 100
One legged squat (right)- 25, 20, 20
One legged squat (left)- 20, 20, 15
Calf raises (left leg) - TF, TF, TF
Calf raises (right leg) - TF, TF, TF
Burpees - 20, 20, 20

Crunches - 45 seconds
Situps - 45 seconds
Leg raises - 45 seconds
Bicycles - 45 seconds
Oblique crunches (left) - 45 seconds
Oblique crunches (right) - 45 seconds

[LancsTerrible]

Wednesday 8th September 2010

Warm up: 3x2 minutes of continuous skipping.

Shadow-boxing: 3 minute rounds.
Round 1: Worked on footwork, moving left and right, keeping a stable balance.
Round 2: Worked on the jab and footwork. The direction I move after my jab, keeping variation. Jabs to the head, heart/chest and body.
Round 3: Worked on lead hooks and lead uppercuts.
Round 4: Threw a variety of combinations, adding in bobs and weaves, blocks etc.
Round 5: Worked on the jab and movement once again.
Round 6: Worked on slipping to the right of an incoming jab, and firing back with a right uppercut.

Long break.

Anaerobic training - 25:48 to complete.

Long break.

Pull ups (close grip) - 15, 13, 13
Push ups - 30, 30, 30
Pull ups (wide grip) - 13, 13, 13
Diamond push ups - 20, 20, 20
Chin ups (close grip) - 13, 10, 8
Wide push ups - 20, 20, 20

Yes and no neck exercises to failure.

[LancsTerrible]

Thursday 9th September 2010

Aerobic exercise - 1 hour of slow-medium paced jogging.

Squats - 100, 100, 100
One legged squat (right)- 25, 20, 20
One legged squat (left)- 20, 20, 15
Calf raises (left leg) - TF, TF, TF
Calf raises (right leg) - TF, TF, TF
Burpees - 20, 20, 20

Crunches - 45 seconds
Situps - 45 seconds
Leg raises - 45 seconds
Bicycles - 45 seconds
Oblique crunches (left) - 45 seconds
Oblique crunches (right) - 45 seconds

[LancsTerrible]

Friday 10th September 2010

Pull ups (close grip) - 15, 15, 13
Push ups (boxing gloves on) - 30, 30, 25
Pull ups (wide grip) - 15, 13, 10 (felt a strain down my right forearm on the last set.)
Diamond push ups - 20, 20, 20
Chin ups (close grip) - 13, 10, 8
Wide push ups - 20, 20, 20

Warm up: 4x2 minutes of continuous skipping.

Shadow-boxing: 3 minute rounds.
Round 1: Worked on footwork, moving left and right, keeping a stable balance.
Round 2: Worked on the jab and footwork. The direction I move after my jab, keeping variation. Jabs to the head, heart/chest and body.
Round 3: Worked on jab again.
Round 4: Threw a variety of combinations, adding in bobs and weaves, blocks etc.
Round 5: Worked on the jab again.
Round 6: Worked on slipping to the right of an incoming jab, and firing back to the chest region and body with a jab.

Break.


Anaerobic training - 25:34 to complete.

[LancsTerrible]

Monday 13th September 2010

Warm up: 3x2 minutes of continuous skipping.

Shadow-boxing: 3 minute rounds. (Done in a SP stance)
Round 1: Worked on footwork, moving left and right, keeping a stable balance.
Round 2: Worked on the jab and footwork. The direction I move after my jab, keeping variation. Jabs to the head, heart/chest and body.
Round 3: Worked on lead hooks and lead uppercuts.
Round 4: Threw a variety of combinations, adding in bobs and weaves, blocks etc.
Round 5: Worked on the jab and movement once again.
Round 6: Worked on slipping to the right of an incoming jab, and firing back with a right uppercut.

Long break.

Anaerobic training

Long break.

Pull ups (close grip) - 15, 13, 13
Push ups - 30, 30, 30
Pull ups (wide grip) - 13, 13, 13
Diamond push ups - 20, 20, 20
Chin ups (close grip) - 13, 10, 8
Wide push ups - 20, 20, 20

Yes and no neck exercises to failure.

[LancsTerrible]

Tuesday 14th September 2010

Aerobic exercise - 1 hour of slow-medium paced jogging.

Squats - 100, 100, 100
One legged squat (right)- 25, 20, 20
One legged squat (left)- 20, 20, 15
Calf raises (left leg) - TF, TF, TF
Calf raises (right leg) - TF, TF, TF
Burpees - 20, 20, 20

Crunches - 45 seconds
Situps - 45 seconds
Leg raises - 45 seconds
Bicycles - 45 seconds
Oblique crunches (left) - 45 seconds
Oblique crunches (right) - 45 seconds

[LancsTerrible]

Wednesday 15th September 2010

Warm up: 3x2 minutes of continuous skipping.

Shadow-boxing: 3 minute rounds.
Round 1: Worked on footwork, moving left and right, keeping a stable balance.
Round 2: Worked on the jab and footwork. The direction I move after my jab, keeping variation. Jabs to the head, heart/chest and body.
Round 3: Worked on lead hooks and lead uppercuts.
Round 4: Threw a variety of combinations, adding in bobs and weaves, blocks etc.
Round 5: Worked on the jab and movement once again.
Round 6: Worked on slipping to the right of an incoming jab, and firing back with a right uppercut.

Long break.

Anaerobic training

Long break.

Pull ups (close grip) - 15, 13, 13
Push ups - 30, 30, 30
Pull ups (wide grip) - 13, 13, 13
Diamond push ups - 20, 20, 20
Chin ups (close grip) - 13, 10, 8
Wide push ups - 20, 20, 20

Yes and no neck exercises to failure.

[LancsTerrible]

Thursday 16th September 2010

Aerobic exercise - 1 hour of slow-medium paced jogging.

Squats - 100, 100, 100
One legged squat (right)- 25, 20, 20
One legged squat (left)- 20, 20, 15
Calf raises (left leg) - TF, TF, TF
Calf raises (right leg) - TF, TF, TF
Burpees - 20, 20, 20

Crunches - 45 seconds
Situps - 45 seconds
Leg raises - 45 seconds
Bicycles - 45 seconds
Oblique crunches (left) - 45 seconds
Oblique crunches (right) - 45 seconds

[LancsTerrible]

Friday 17th September 2010

Pull ups (close grip) - 15, 15, 13
Push ups (boxing gloves on) - 30, 30, 25
Pull ups (wide grip) - 15, 13, 10 (felt a strain down my right forearm on the last set.)
Diamond push ups - 20, 20, 20
Chin ups (close grip) - 13, 10, 8
Wide push ups - 20, 20, 20

Warm up: 4x2 minutes of continuous skipping.

Shadow-boxing: 3 minute rounds.
Round 1: Worked on footwork, moving left and right, keeping a stable balance.
Round 2: Worked on the jab and footwork. The direction I move after my jab, keeping variation. Jabs to the head, heart/chest and body.
Round 3: Worked on jab again.
Round 4: Threw a variety of combinations, adding in bobs and weaves, blocks etc.
Round 5: Worked on the jab again.
Round 6: Worked on slipping to the right of an incoming jab, and firing back to the chest region and body with a jab.

Break.


Anaerobic training

[LancsTerrible]

So I've spent a good few weeks growing older, slightly fatter and drunker thanks to my return to University, going down to the gym Tuesday, Wednesday, Thursday and Saturday to grind out some sparring and padwork. However I'm now carded up and ready to train to the point where I'm guaranteed to win my first bout which is sometime mid November.

[LancsTerrible]

Wednesday 20th October

Spent 1 hour at the gym:
Warm-up, 30 minutes of padwork and 15 minutes of body-sparring (showed up late so I wasn't warmed up enough to take part in what looked like a good session of head sparring.)

Anaerobic Conditioning Training.

Plyomteric training consisting of bounds, leg hops, clap pushups and squat jumps.

Upper body strength training.

3x3 minute rounds of Shadowboxing.

[LancsTerrible]

Wednesday 21st October 2010

1 hour gym session: 10 minutes warm up, 3x3 minute rounds of shadowboxing, 20 minutes of padwork, 20 minutes of sparring.

Lower body (legs) strength training.