ShamrockNapalm training log

[ShamrockNapalm]

So far this has been my week:

Monday: Heavy Rope (4 pounds) 10 minutes nonstop, rest 1 minute repeat 3 times, Dumbell Bicep curl 55 pounds 7 reps 3 sets (perfect form no throwing the weight around ) Shadow Box and footwork 3 minute rounds x 6 (not focusing on cardio just technique).
Tuesday: Heavy bag 3 minute rounds x 6 (2 rounds on the uppercut bag 4 rounds on the 200 pound heavy bag) 1 minute rest in between. Double end bag 5 minute rounds x 2. Spar for 2 minute rounds x 3. Rest for about 20-25 minutes and drive to fitness gym. Leg Extensions 230x10,250x5,250x5,270x2. Exercise bike 20 level resistance (highest level) 2.3 miles.
Wednesday: Same boxing routine as Tuesday. Rest 20-25 minutes and drive to fitness gym. Calf raises 130x20,150x15,170x7,200x3.
Today (Thursday): Bench press 220x5 2sets, Clap-up pushups 25 reps 3 sets. Seemed to be alot weaker from all the work on the heavy bag this weak. Shadow box/Maize bag 30 minutes (not focusing on cardio just technique)
Tomorrow (Friday):Rest

[ShamrockNapalm]

Rest again

[ShamrockNapalm]

Rested again on Sunday because of a busy weekend.
Monday: 4 3 min. rounds on 200 lb. heavy bag 2 3 min. rounds on uppercut bag. 3 5 minute rounds on double end bag. Speedbag nonstop for 10 mintues. Offense/Defense drills 6 min. nonstop alternating between offense and defense. Go to fitness gym. 270 lb. leg curl 4 reps 3 sets. Exercise bike level 20 resistance 2.32 miles.

[ShamrockNapalm]

Also a side note when doing the heavy bag and uppercut bag. When the bell rings I focus on technique for 2:30 . Then when it rings again at the :30 mark I either throw all haymaker hooks alternating between left and right nonstop. Or alternate between jabs and crosses as fast as I can nonstop.

[ShamrockNapalm]

Overhead tricep curl 120 5 reps 4 sets. Clap pushups 30 reps 3 sets. Situps 200 reps 2 sets (not full extension). Incline dumbell flies 75 pounds each hand 5 reps 4 sets. Isolated bicep pullups 80 reps 2 sets.

[ShamrockNapalm]

Regular boxing routine except no sparring. Calf raises 150x30 120x30 170x11. Exercise bike 3 miles level 8 resistance.

[ShamrockNapalm]

Messed up my wrist from hitting the heavy bag a couple of days ago but still went in to box anyways. Regular boxing routine except focused more on jabs and straight rights because throwing hooks and uppercuts hurt my wrist even more. It should heal in a couple days or so. For now I'll probably just focus on shadow boxing the next couple days.

Fitness gym routine after boxing: as usual boxing takes a lot of energy out of me but I still manage to go lift weights and do cardio. Excercise bike only 1 mile (level 20 resistance) just to warm up. Pullups close range grip 20 reps then 10 reps (like I said boxing takes a lot of energy out of me so this isnt my best). I almost never get to squat because everybodys always hogging the fucking rack so I chose to do the next best thing which was the leg press 350x15 370x10 390x2.

[ShamrockNapalm]

Rest

[ShamrockNapalm]

Shadow box for 15 minutes using 16oz. gloves gripping 2.5 pound weights in each hand. Shadow box 10 minutes with just 16 oz. gloves. I Noticed that the weights make me a lot faster as long as I alternate between using them and not using them.

Side to Side lateral jumps using 10" base 100 reps 10 sets. First 4 sets using Jumpsoles. The next 6 sets without Jumpsoles (I also noticed that this makes me a lot more agile just like when using the weights during shadow boxing). About 30-45 seconds of rest in between each set.

Maize bag for 20 minutes.

[ShamrockNapalm]

Hammer curls on incline bench (makes for perfect form) 55x1 50x3 50x4 50x4 (I know this is a kind of unconventional but it seems to improve my strength). Neck bridge hold the front of neck across padded board with body suspended for 70 seconds 5 sets. 100 reps for back of neck 2 sets. 300 situps on flat bench 2 sets (not full extension). 30 deep clap up pushups with feet placed on chair 3 sets. Shadow box with 16 oz. gloves gripping 2.5 pound weights for 15 minutes. Shadow box with 16 oz. gloves gripping 5 pound weights for 3 minutes. Shadow box without any weights just using 16 oz. gloves for 10 minutes. Maize bag for 12 minutes.

[ShamrockNapalm]

rest

[ShamrockNapalm]

Had to rest again due to school and work. My wrist seems to be healed up though. Hopefully tomorrow I can get to the gym so I can spar and work on the heavy bag.

[El Puma]

Had to rest again due to school and work. My wrist seems to be healed up though. Hopefully tomorrow I can get to the gym so I can spar and work on the heavy bag.
:good

[ShamrockNapalm]

The same boxing routine as always. Except I went 2 extra rounds on the heavy bag and 2 extra rounds on the uppercut bag. Didn't focus as much on punching as I did on footwork though. Worked a lot on moving in and out. I consider myself an outside fighter because I'm 6' 1/2" with about a 6' 3" wingspan so I try to use this to my advantage. I focused a little bit on inside fighting as well though.


Fitness gym work:

Leg press: 350x20 370x5 390x1
Exercise bike: level 10 resistance 2.0 miles
Stability pushups: It's kind of hard to explain how these are done. Basically you put your feet on the flat side of a stability ball then there's straps hanging down from a bar with grips at the end that you place your hands in. These are really hard to do especially when you're exhausted. I was shaking all over the place when I did them.

27 reps one set, 10 reps one set.

[Kevin_Wright]

I consider myself an outside fighter because I'm 6' 1/2" with about a 6' 3" wingspan so I try to use this to my advantage. I focused a little bit on inside fighting as well though.


I hate you tall bastards! Make short guys like me have to work :verysad

[ShamrockNapalm]

I hate you tall bastards! Make short guys like me have to work :verysad


:lol: Hey man like the old saying goes life's not about the deck that you're delt but how you play your cards. Most of the guys I'm matched up against are shorter than me. Sure it's easier for me to back them down with my jab. But on the other hand it's easier for them to bob and weave. There's this one guy at my gym who's only like 5' 8 or so and he's one of my toughest opponents. Not because he's big,not because he's tall,but because he can bob and weave like a motherfucker. Being taller or shorter doesn't mean that you're better. It just means that you have to work with what you're given.

[ShamrockNapalm]

Shadowboxed/footwork/maize bag for about 40 minutes, no gloves.

[ShamrockNapalm]

rest

[ShamrockNapalm]

bodyweight calf raises 30 reps 3 sets

Lateral side jumps with jumpsoles 3' 2" base 15 reps 2 sets
1' 6" base 50 reps 2 sets
These were not cardio exercises I had to rest for about half a second in between each rep. Just focused on explosive strength.

Lateral side jumps without jumpsoles 2" base 100 reps to warm up then 300 reps 3 sets (cardio exercise)

[ShamrockNapalm]

overhead dumbell tricep press

80 x 1 70x5 60x 10

overhead tricep curl 50 x 25 50x12


dumbell curl incline bench

40 x 17 40 x 10x2


clap up pushups 25 reps 3 sets


shadow box 16 oz. gloves 2.5 pound weights 15 minutes

gloves and 5 pounds 7 minutes

just gloves 10 minutes

[ShamrockNapalm]

Maize bag 1 hour.

Didn't do any heavy weight or cardio routines so that way I'm fresh tomorrow when I return to the gym.

[ShamrockNapalm]

Regular boxing routine, 2 rounds of defense drills .

Leg extensions 230 x 11 250 x 9

My legs felt really weak today for some reason and it really pissed me off I tried lifting 270 and couldn't do it even once :fire

Exercise bike level 10 resistance 3.5 miles

I tried to make up in cardio for what I lacked in strength today.

[ShamrockNapalm]

Regular boxing routine

[ShamrockNapalm]

Regular boxing routine, no sparring


120 lower ab dips 1 countinuous set


exercise bike total of 3.5 miles

first 2.5 miles at level 7 resistance

last mile level 20 resistance

[ShamrockNapalm]

Maize Bag 1 hour

[ShamrockNapalm]

incline dumbell hammer curls 50 x 5 x 2 45 x 10 x 2 55 x 1

incline dumbell chest flies 80 x 5 x 4 (not full extension)

neck bridges

front hold for 100 count x 4

back 130 reps x 3 (not full extension)

I've been doing hammer curls alot lately because it seems like every time I try to lift something with my bottom wrists facing upward my right wrist feels like it's going to break. I don't know why but it keeps getting jammed for some reason. Maybe i'm just not giving it enough time to heal properly.

[ShamrockNapalm]

bodyweight calf raises 30 reps 50 reps 55 reps

lateral side jumps 2" base height, 11" width

300 reps 5 sets

I have to admit that I didn't go all the way straight through on some sets. Sometimes I would have to take a break for a second or two because I felt like I could barely move. But I made sure that when I did take a small break that it didn't last for over 3 seconds. In between each set I took about a :30-1:00 break.

Overall I felt like the lateral jumps were a really great cardio workout. I always know that I did a good job with my cardio when I feel my heart is sore and I have that feeling right now.

[ShamrockNapalm]

rest

[ShamrockNapalm]

Regular boxing routine

I've added about 2 extra rounds on the heavy bag and 2 extra rounds on the uppercut bag to my workout

25 deep clap up pushups 3 sets


400 situps laying flat on bench 2 sets (not full extension)

[ShamrockNapalm]

Maize bag/footwork 40 minutes

[ShamrockNapalm]

Lunges 50 reps (25 on each side) 90 pounds
50 reps (25 on each side) 120 pounds

Normally I would do much heavier weight but I don't own a squat rack at my house where I did this workout. I still feel like this was productive though and that's what counts.

Shadow boxed 16. oz gloves gripping 10 pound weights 10 minutes
25 pound weights 2 minutes (I couldn't really fully punch with this much weight in each hand. I was just trying to adjust to the weight. Kind of like power lifters do)
gloves and 5 pound weights 15 minutes
gloves and 2.5 pound weights 15 minutes
just gloves 12 minutes
no gloves 5 minutes

[ShamrockNapalm]

Incline bench dumbells curl 35 pounds 20 reps 15 reps x 2 (had to cheat on the last 4 reps for my final set of 15).

Footwork change of direction drills nonstop movement. approx. 10' x 10' area to work with.

5 minute rounds x 3

I was drained after the footwork but still did one more routine

35 pound dumbells standing press 21 reps 15 reps 12 reps

[ShamrockNapalm]

Rested

[ShamrockNapalm]

170 situps 3 sets (full extension)

220 bench press 5 reps 4 sets.


shadow box 5 minute rounds x 4 , no gloves

[ShamrockNapalm]

bodyweight calf raises 40 reps x 4

lateral side jumps 2" base height 10" base width

2000 reps

I can't remember how exactly I divided the sets up into but I know that I did 2000 reps under a pretty short amount of time. I'd say about 15 minutes.

[ShamrockNapalm]

rest

[ShamrockNapalm]

Regular boxing routine

Offense/Defense drills 2 minute rounds x 5
Starting to notice that I'm slipping punches better but still need improvement.

Leg Lifts 250 x 11 290 x 2

Leg Press 350 x 10 370 x 7

Exercise bike 4.0 miles
level 5 resistance for 3.5 miles
level 20 resistance for .5 miles

[ShamrockNapalm]

Close Fingergrip Chinups 20 reps 15 reps 10 reps

Wide Fingergrip Chinups 5 reps x 3

Regular Pushups 62 reps 35 reps 20 reps 20 reps

Shadow Box with 16 oz. gloves 3 minute rounds x 6

[ShamrockNapalm]

Neck Bridges

front 150 count x 4
back 150 reps x 4 (not full extension)

[ShamrockNapalm]

Yesterday: bodyweight calf raises 60 reps x 4
lateral side jumps standard base 4 minute rounds x 6


Today: rested

[ShamrockNapalm]

incline bicep curl 55 pounds 3 reps x 3 50 pounds 5 reps x 4


overhead tricep curl 50 pounds 45 reps 1 set

bench press 180 7 reps x 4


horizontal pullups 3/5 bodyweight 50 reps x 4


light shadow boxing and footwork focusing on technique for 15 minutes with no gloves

[ShamrockNapalm]

Regular boxing routine

2 minute offense/defense drills x 4

[ShamrockNapalm]

Maize bag 20 minutes

[ShamrockNapalm]

squats 90 pounds 50 reps

lunges 120 pounds 50 reps

squats 140 pounds 30 reps

lunges 140 pounds 20 reps

I had to military press the weight to get it on my back because as mentioned before I don't own a squat rack.

[ShamrockNapalm]

regular clap up pushups 30 reps x 2

regular pushups 50 reps 30 reps

very wide pushups 20 reps 3 sets



incline situps full extension 100 reps 3 sets

10 pound weight behind head, full extension, 10 reps 3 sets

incline dumbell curl 35 pounds each hand 23 reps
incline dumbell press 35 pounds 45 reps
incline dumbell curl 35 pounds 15 reps
incline dumbell press 35 pounds 25 reps

in between each curl and press I rested for only about 20 seconds as opposed to the usual 1:00 to 1:30 that I usually take when lifting.

shadow boxed lightly with 16 oz. gloves focusing on all the usuals: footwork,punching technique,feints,and head movements for 12 minutes

[ShamrockNapalm]

I had to rest today and yesterday due to a busy weekend. I've been really sore all around my body anyways so I probably needed it.

Hopefully I'll be able to go to the boxing gym tommorrow but I'm not sure at this point what is going to happen. I guess that I'll just see how it all plays out.

[ShamrockNapalm]

Regular boxing routine.

Calf raises 150 x 30 130 x 20 170 x 5 x 2 180 x 5


Exercise bike 5.1 miles

[ShamrockNapalm]

incline dumbell curl 80 pounds each hand 5 reps 2 sets (not full extension just trying to adjust to the weight) 60 pounds, just almost did one full rep but right about when I was almost finished with the movement I felt like I couldn't move it anymore so I cheated and arched my back. 55 pounds 3 reps 2 sets. 45 pounds 15 reps 13 reps.

overhead tricep curl 70 pounds 18 reps 14 reps


bench press 220 pounds 3 reps 2 sets

I wish that my bench could go higher than 220 but that's all I got to work with right now.

horizontal chinups close grip 3/4 bodyweight 50 reps
horizontal pullups close grip 3/4 bodyweight 50 reps (last 20 reps not full extension)

[ShamrockNapalm]

Regular boxing routine

2 minute rounds focusing on just defense no offense x 3


leg extentions

230 x 20 270 x 7 290 x 5 x 2

[ShamrockNapalm]

Thursday: 20 door pullups 4 sets (2 sets close grip, 2 sets medium grip)
30 pushups 5 sets

Friday: calf raises 40 reps 4 sets
lateral side jumps 300 reps 5 sets