DAnny81s journal for boxing and MMA (help appreciated) [Forum Archive]

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DAnny81s journal for boxing and MMA (help appreciated)

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Posted by: danny81

alright. I dont have regular acces to a gym for a few weeks until i buy my home gym. so for a few weeks my workouts will be mainly body weight. if someone could help me I would appreciate it. especially fighters(IE. wrestlers boxers, kickboxers, MAs, MMAs). Mainly because i am into MMA and boxing(mainly boxing). I will start posting tomorrow. thanks

Posted by: danny81

Cardio:

100 yard sprint then 100 yard jog repeat 3x for a total of 4x. this is 400 yardssprinted and 400 yards jogged
I know im slow but, 4.26 min.

2 x 100 jumpropes

Posted by: BoneCrusher

Are you acquainted with the bit torrent scene?

Posted by: danny81

yes. I know what it is and I have used it a few times. why?

Posted by: fufu

I can help a little bit.

Work on your rotational strength. In whatever sort of fight you are going to but rotating constantly to produce punches and throws. Think of the old Tyson punches, he produced so much power using those hips..

Here a few things you can do.

Crunch plate twists
Wood chops
standing twist press w/ cable or band
Standing twists with sandbags over your shoulder
YouTube - Half Kneel Sequential Chop
YouTube - Half Kneel Sequential Lift

Here are a couple cool videos, you can find some ideas from these.
YouTube - Hardcore Training - RossTraining.com
YouTube - Budget Training - RossTraining.com

That is all I can think of for now.

Search these on the internet and you should be able to find some photos.

Posted by: danny81

thanks. this was my core workout for today. no rest inbetween

wheel roll out
v-up
side twist
repeat 2x to make it a total of 3x

my scores where
wheel roll out 6 6 6
v-up 10 8 10
side twist 6 6 6

then right after i did 20 chinnies to each side.

Posted by: danny81

alright havent done my journal in a while.

here is my workout for today.

Cardio:

4 200 yard sprints with 100 yard walk in between.

Later today i will go play some basketball.

Core:
I did a circuit of these 3 excercises with no rest in between.
kneeling Wheel rollout 8, 8, 8
V-Up 10, 10, 7
Lieng down leg twist 6,6,6
then once i went through that cycle three times I did 21 chinnies each side.

Posted by: danny81

Core: no rest inbetween.

incline twist crunch, lying leg raises with push at top, incline twist crunch, lying leg raises with push at top.

boxing:

2 rounds shadowboxing
2 rounds pad work
3 round heavy bag
2 round(no rest inbetween) jumprope

Posted by: Bakerboy

When are you going to start your new program? Do you have access to a gym or do you workout at home?

The boxing stuff looks good.

To start with you may want to only lift 2 times a week. If you are still planning to do a total body program.

Posted by: danny81

yah. imstarting next week. i wanted to start this week, but this week im trying to find out the amount of weight i can do for each excercise for 3x10. is their any other way to find out besides taking a week of lifting?

Posted by: danny81

today 5 sets of sprint up hill then walk down.

then

3x
kneeling wheel roll out, 8,8,8'
v-up 10,7,6
side twist 7,7,7

then a set of chinnies 37 each side.

Posted by: danny81

3 min rounds.
2x 3 pound weight shadow boxing
1x 5 pound weight shadow boxing
3x heavy bag
2x(no rest inbetween rounds) footwork around bag
1x pad work only right cross
1x pad work only left hook

Core:

2x roman chair till failure
40 medicine ball shots to stomach
15 medicine ball shots each side

Posted by: danny81

Boxing: 3 minute round 30 sec rest
3x heavy bag
3x pads
2x speedbag(no rest)

Core:
no rest

inclined situps(twist), chin rolls, inclined situps(twist), chin rolls, rest, inclined situps(twist), chin rolls

Cardio:
basketball
Football
tennis

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

yes. I know what it is and I have used it a few times. why?

There are torrents with great MMA workout routines that look pretty good. Are you a member of any private trackers?

Posted by: danny81

no.
do you know of any trackers or things with routines or good books on MMA. thanks

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

no.
do you know of any trackers or things with routines or good books on MMA. thanks

PM me an email addy ...

Posted by: danny81

I am 6 ft 163 pds

Cardio:
4x 200 yard sprints

Lifting:
Snatch 8x2
45,55,65,75,75,75,75,75
Everything else is 4x10

Superset
Deadlift 115,125,125,125
DB bench 20,40,40,40

Superset
Lunge 30,30,30,30
DB rows 20,25,30,35

Then i did 3 sets of 15 chinrolls
3 sets of 15 neck strengtheners forward with 15lbs
wrist curls 15 pds 3 sets of 15

Core
Circuit
3x
Kneeling wheel roll out
v-up
russian twist
rest

then at the end one set of high reps of chinnies.

Posted by: danny81

boxing/kickboxing:

2x shadow boxing
2x pad work
3x heavybag
2x(box straight through round) speedbag

Core

roman chair, lying leg lifts, weighted decline crunch w/twist, roman chair, lying leg lifts, rest, lying leg lifts, weighted decline crunch w/twist

Posted by: Bakerboy

What's a chin roll?

And chinnies??

Posted by: kinkery

this journal wont last long

Posted by: mike456

Quote:

Originally Posted by kinkery

this journal wont last long

u are a fuckin asshole

Posted by: kinkery

Quote:

Originally Posted by mike456

u are a fuckin asshole

Posted by: danny81

why wont it last long? i have been doing the boxiing and the cardio for about 4 months now. anyway. a chinnie is like this
6 Pack Abs Exercises - Elbow To Knee Oblique Crunches For Six Pack Abs
exceept you keep your legs off the ground at all times and same with your upper back. then you touch your right elbow to your left knee and then left elbow to right knee at a slightly fast speed.

A chin roll is when you go into pushup position, but put your chin on the ground and ut your hands on your hips and roll your chin form side to side(touch your ears to the ground on each twist) thanks for the responses guys.

Posted by: Double D

I was thinking you are being an asshole as well. Oh well everywhere has em. The thing is we got rid of most of the ass bags around here. Seems one pops up now and then.

Posted by: danny81

w.e IDC. anyway. double d. im supposed to do the workout the workout for 8 weeks. since im a noob when im done with the 8 weeeks should i do it over or should i get a new routine?

Posted by: BoneCrusher

DC was talking about kinkery not you danny. The answer to your question is as you progress so should your routines progress. You will be in need of something a little more difficult by then ... but not much. Two months isn't very long so don't worry about it. You'll add more types of lifts as you learn more and you will evolve as long as you DON'T STOP LIFTING ... !!!!

Posted by: Double D

Well just starting off theres no reason to use any type of periodzation. Just stick with a set amount of sets and reps for the first few months then after that start using some sort of periodzation.

Posted by: Double D

Sorry I guess I didnt answer your question to well. After 8 weeks even though you are new you may need a deload week which is take about 40-50% of your 1rm and do it for X amount of sets and reps. This just gives your system the rest it needs.

Posted by: danny81

o alright thanks. BTW bone crusher. i knew he was talking about kinkery. but i was saying w.e IDC kinkery could say what ever he wants. it doesnt effect me. thanks tho guys. BTW i finished my routine and wow i didnt realize how weak my legs where. =\. i will post it up as soon as i finish my core. one more question when doing the one leg RDLs what muscles are supposed to burn. because my lower back and calves where burning the most and a little hammys and glutes.

Posted by: danny81

wow I never realized how weak my legs are.

Hill sprints, walk down hill x4

clean and press 8x2
35, 55, 65, 75, 80, 85, 85, 87 1/2

superset
front squat 4x10
55, 55, 65, 75
chin-up(palms facing away)
9, 8, 7, 6

superset
One arm OH press 4x10
15, 15, 15, 17 1/2
Single leg RDL 20, 20, 20, 20 (2 20 pound dumbells)

Core
Circuit
Wheel rollout 13, 10, 9
v-up 15, 12, 10
lying twist 8, 7, 5
chinnies 21

Posted by: Bakerboy

Nice job danny, keep up the good work.

Posted by: danny81

thanks. I sure will. even tho i have all that soreness i feel stronger(most of it is probably mental, but i feel stronger none the less) soon im sure i will se physical changes and strenght gains. i hope to get a nice body by next summer. and mayby even an alright one right now. my problem is im skinny and tall.

Posted by: Double D

Well best of luck! I am sure you will do fine. Just read, read, read!

Posted by: danny81

alright. thanks. today is boxing and core. i will post that up latr.

Posted by: danny81

boxing

3x shadow boxing
2x pads
3x heavy bag
2x(no rest in between) speed bag

core
(no rest in between anysets)
1 set inclined crunch
1 set weighted incline crunch
1 set inclined crunch
1 set inclined leg raise.
20 ball drops on stomach
10 ball drops on each side
20 ball throws at stomach
10 ball throws each side.

Posted by: kinkery

Quote:

Originally Posted by danny81

boxing

3x shadow boxing
2x pads
3x heavy bag
2x(no rest in between) speed bag

core
(no rest in between anysets)
1 set inclined crunch
1 set weighted incline crunch
1 set inclined crunch
1 set inclined leg raise.
20 ball drops on stomach
10 ball drops on each side
20 ball throws at stomach
10 ball throws each side.

lookin good big boy

Posted by: Double D

If its boxing you do I would work on some other kinds of core work as well. Use different variations like a rotational core workout and a stabilization core workout:

Stab.-Bird dogs, Planks, Bridges, etc...

Rotational-Wood Chops, Medicine ball twists, etc...

Posted by: danny81

isnt the wheel rollout stab.?

btw. i cant lift 2day because i was playing ootball today and some kids head went right into my knee. im sure it will be fine by tomorrow(I hope) Ill also take it easy tomorrow because i want it to heal before i spar on sunday.

Posted by: danny81

btw Double D. do you recomend i do 1 stab, 1 rotational and one crunch or v-up type excercise a day or what?

Posted by: Double D

Pick 2 a workout.

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

boxing

3x shadow boxing (more details - time and intensity)
2x pads (more details - time and intensity)
3x heavy bag (more details - time and intensity)
2x(no rest in between) speed bag (more details - time and intensity)

core
(no rest between sets)
1 set inclined crunch (set of how many?)
1 set weighted incline crunch (set of how many with how much weight?)
1 set inclined crunch (set of how many?)
1 set inclined leg raise (set of how many?)
20 ball drops on stomach
10 ball drops on each side
20 ball throws at stomach
10 ball throws each side.

Overall you're off to a good start. Post better details on what you do so the people have a better idea of how to gauge your progress. Make sense?

Posted by: danny81

alright thanks guys. tomorrow im going to try and do abs.
BTW my knee is still hurting. im definetly wearing my leg pads from know on in football.

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

alright thanks guys. tomorrow im going to try and do abs.
BTW my knee is still hurting. im definetly wearing my leg pads from know on in football.

If you have tremors for more than a few hours AFTER you work out ... that's bad. I've had tremors from either under hydrating after training, or from not putting enough nutrients back into my system post.

If your aches in a muscle become a lasting burning pain that's bad. Cease and desist from training until you get advice if that ever happens.

If your aches linger ... like in your legs ... for more than a few days that too is bad. THE WORST mistake you can make is to be too eager to make progress and over train. 90% of the time that I've ever over trained (before I came here I was a dumb ass and injured my RC's, my hams and my rt bicep ... and I over did it on core but that just resulted in me tossing my cookies. Ohhh and ... I over did it on the tread mill once and after I got off I became so light headed I literally passed out

) I was not aware that I was damaging myself while in the moment. Said another way, if you are getting too close to a fire you feel it and react. You'll pull your hand away and prevent a serious burn. In lifting I often did not know I was messing up until it was too late ... there was no pulling away. I knew on the RC's ... I felt it pop right away but it was still too late. My hamies and my bicep on the other hand ... I was clueless until it was way too late. The deal done went down.

You are here at Im. You have two distinct advantages. You have youth, and a wealth of knowledge right here from your fellow IM members at your disposal. Why hurry? Take your time, build a routine ... post it and be cautious.

I hope this makes sense danny.

Posted by: danny81

yup it makes sense. and im not overtraining dont worry. the doms go away within a few days or 2. my knee is healing nicely ive been icing it alot so i can box tomorrow and lift monday. and i will definetly work out again monday. do you think i should restart the workout?
Week 1-2 /4 sets x 10 reps
Week 3-4 /3 sets x 5 reps
Week 5-6 /3 sets x 8 reps
Week 7-8 /3 sets x 3 reps

Posted by: danny81

i might as well post my sleep for yesterday since. i went to bed around 1 and woke up around 11:30

Posted by: danny81

sleep 1 AM-10:30 AM

Boxing
2 rounds shadow boxing
2 rounds pad work
4 rounds heavy bag

Core:
30 Inclined situps with twist
rest
30 inclined situps with twist
20 roman chairs

Posted by: BoneCrusher

No need to restart. Just please post times on the boxing.

Your doing a great job danny. Keep up the good work ...

Posted by: danny81

thanks. what im going to do is since i did 2 workouts with weight when i start again i will do 4 more. do you think that would work or should i just continue on?

Posted by: fantasma62

Hey Danny this is a great journal and monster workouts my friend.
My approach is different although we somewhat have the same thing in mind. I am training boxing 3-4 days a week and I lift two times a week. I rest on sundays mostly and wednesdays if I feel burned out.

I am not in any shape to be in MMA although I love watching it, so I am now doing mostly boxing routines. I want to incorporate other exercises to go with my goal and my capabilities. If I may, I will borrow some of your exercises if I think they'll help me get thinner. Oh, by the way, I am a fatty. I am using boxing routines to sweat a whole lot and lose some weight, but need to add ab work to firm up my belly and as per my friend Double D, some plyos to balance things out...

Either way, sorry for the banter as I have nothing to offer since you pretty much know what you are doing, and good luck

Keep up the great work

Posted by: danny81

thank you and good luck. do you box by yourself or do you have a trainer? what is your workout? and if you want to losee weight. do some more cardio.

Posted by: kinkery

or fix his diet

Posted by: Double D

Quote:

Originally Posted by danny81

do some more cardio.

Little more difficult than that my friend. Diet is where the key is to weight loss. Cardio helps, but you can drop bf from diet alone.

I wish you the best.

Posted by: danny81

true. i figured that since he boxes and is lifting now he would of already fixes his diet. that was the first thing i did, but good catch DD. good thing you said somthing

Posted by: fantasma62

To answer your question, nop, I don't box, I am way too pretty to get myself all broken up...

Actually, I love the sport and the like, I used to box back in the day but quit for football.

Don't have a trainer, just working out myself. Doing it specifically to lose the weight. For me, at the moment, this is cardio. I am going to be traveling this week, but when I get back, I am going to have a stress test done so that I can jog and try to do a bit of HIIT and give my wrist a rest for a while. I am hoping that will do the trick, but meanwhile I have been doing a little shadow, a little bag, a little speed bag, lifting a bit and bouncing around a whole lot....

Posted by: fantasma62

Quote:

Originally Posted by kinkery

or fix his diet

sorry, for some reason my message got repeated twice...

Posted by: fantasma62

Quote:

Originally Posted by kinkery

or fix his diet

I know all about the diet folks, no worries there. I have lost 57 pounds so far need to lose another 40 and I am working on it.....

Posted by: danny81

alright wel that is good.

Posted by: danny81

Boxing
3 minute rounds with 1 minute rest
3x shadowboxing
3x heavy bag

Core
1 set power chair 60 pds 30
1 set roman chair twist 25
1 set power chair 80 pds 30
1 set roman chair 20
1 set power chair 110 10

1 set chinrolls

Posted by: BoneCrusher

Good work danny. Keep it up and you will be successful.

Posted by: danny81

Thanks bone crusher.

today I went running with my freind who does track long distance. I only was able to go 3 miles tho. anyway. I did a 3 mile jog. I will try and Do some core later.

Posted by: danny81

Core:

power chair, roman chair, power chair, roman chair, power chair, roman chair.

Boxing:
3 min rounds 30 sec rest
2x shadowboxing(no rest)
3x heavy bag
2x speed bag
2x heavybag
2x speed bag
50 jabs, 50 crosses, 50 left hooks, 50 right hooks, 50 left uppercuts, 50 right uppercuts

Posted by: danny81

3 minute rounds

3x shadow box
4x heavybag
10min straight jumrope

core:
30 inclined situps
rest
20 inclined situps

played some baseball

Posted by: BoneCrusher

Have you looked into using weighted gloves and ankle weights while doing your bag work?

I don't see anything about stretching in here ...

Posted by: danny81

I havent thought about it, but good idea. I will get some soon. I have to start stretching I havent, but I will before my workout(hopefully depend on my knee) and my running.

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

I havent thought about it, but good idea. I will get some soon. I have to start stretching I havent, but I will before my workout(hopefully depend on my knee) and my running.

BIG MISTAKE!!!!!! Focus on stretching before you do anything else. Before you lift, move or manipulate any weight mass in any way .... S*T*R*E*T*C*H!!!! Maybe could be why you knee is giving you grief.

Thought you read the stickies?!?!?! Busted ... you didn't read the stickies. Find and read the sticky about stretching before you workout again danny ... vewy vewy important!!!

Three things I made mistakes on pre-IM were diet ... stretching ... and recovery time. On stretching I was doing it to stay limber for MA, not to prepare my muscles for what comes with lifting. Very different.

STRETCH!!!!!

Posted by: danny81

I do stretch sometimes(dynamic prior to lifting), but rarely do i do static post lifting. I read the thing P-Funk posted about how you should stretch i just never have the time. thanks tho. I guess i will make the time.

Posted by: danny81

dynamic stretch

5x 100 yard sprint, 100 yard jog

Core
russian twist, plank, russian twist, plank, russian twist, plank. no rest

tonight i will probably do some static stretches and some yoga.

Posted by: danny81

i just did a little jump rope. ill try and do some boxing with my little brother(him just swinging at me and I block) it helps my defense and when he hits me it tuoughens me up a little bit.

Posted by: danny81

today i worked on footwork.

1 hour of going front and back, side to side, and circling the heavy bag. (i have a problem i bring my feet to close together so i pretty much fixed it today) mayby a few more days then i can get back to training)

core:

30 rear neck bridges
25 side to side
30 chin rolls

30 inclined situps w/ twist, rest, 30 inclined situps w/ twist, rest, 18 inclined situps w/ twist

Posted by: danny81

today i played some basketball. did some footwork drills(still trying to perfect it). i also did 5x of sprint 100 yards jog 100 yards.

Posted by: danny81

yesterday i did 2 rounds shadow boxing and 6 rounds heavvy bag. then i went 2 rounds on speed bag. i then did 20 chin rolls, 20 rear nexk bridges front to back and then side to side. thne i did 3 sets of 30 with 8 pds on the roman chair.

today i did 5x 100 yard sprint then 100 yard jog while throwing punches.

Posted by: Double D

I wouldnt sprint 100 yards, its to far and your form will suffer. 50 yards or so is enough.

Posted by: danny81

round= 3 min 1 min rest

2x speedag(no rest)
2x pad work
2x heavy bag
2x jump rope(no rest)

inclined situp with twist 30, 24, 20

25 chin rolls
25 rear neck bridge
25 neck bridge side to side.

Posted by: P-funk

Quote:

Originally Posted by Double D

I wouldnt sprint 100 yards, its to far and your form will suffer. 50 yards or so is enough.

huh?

Posted by: danny81

oo sorry. for some reason DD i missed that post. ok. i will go down to 50 and then jog 50?

today i ran 5 100 sprints, with 100 meater jog while boxing.

Posted by: Bakerboy

Danny when are you planning to start lifting? What you are doing is good but you need to start working your legs with resistance to get stronger.

Posted by: danny81

oo. i actually started a while back. but i injured my knee in football. i thought pads below the waist looked bad so i never wore anything but my helmet and shoulderpads. so during practice i got a helmet go right into my knee. i couldnt even go below parrelel for lik 2 weeks
now i can do BW squats with only a little pain. i am goign 2 let it rest and start lifting monday. (i hope)i wanted to start lifting today but as soon as i got down into the bottom of the snathb position my knee started killing me so i had to drop the weight. i will just start next monday. i cant wait. i realy want to see the results from me lifting.

btw what do you mean by my form will suffer? theres form for runnig? i just run.

Posted by: danny81

100 sprints, with 100 meater jog while boxing.

Posted by: BoneCrusher

Quote:

Originally Posted by Double D

I wouldnt sprint 100 yards, its to far and your form will suffer. 50 yards or so is enough.

Errr ... help me out here cuz ya lost me on this one.

Posted by: danny81

ok. today i sparred 3 rounds

Posted by: danny81

30 min shadow boxing 9 min heavy bag and 15 min speed bag

Posted by: danny81

superset plank and russian twist no rest

3x
1 min plank
10x 10 pds russian twist

Posted by: danny81

5x 100 yard sprtints with 100 yard jog

Posted by: danny81

3 min box 1 min rest
3 rouns shadow boxing
3 rounds heavy bag
3 rounds straight speed bag

3 min 30 sec rest
4x jump rope

abs 3x 30 inclined twist situps
3x chin rolls superset with rear neck brides

Posted by: fUnc17

I dropped $60 on 2 yoga books. I didnt realize what I was missing till I actually
tried it.

Are you sparring yet?

Posted by: Double D

Quote:

Originally Posted by P-funk

huh?

I must have missed something. My thought process on that is if someone is going to go all out balls to the wall sprinting the entire 100 yards would be a bit exhausting and the form of that sprint wouldnt be good. Hum.....

Posted by: danny81

yah. you are right. func i started sparring for boxing the first time recently. it went well. i survived 4 rounds. the kid i faught was 240 i am 160 he was 25 im 15. he had experience i didnt. but anyway im not here to bitch. it was alot of fun. how often do you do Yoga?

Posted by: danny81

5x 100 yard run with 100 yard jog

3x 10 russian twist with 10 pds and plank with 10 pds for 1min

Posted by: danny81

2 rounds shadow boxing with 5 pds weigghts
1 rounds uppercuts with 10 pds weights
1 round shadow boxing
2 rounds heavy bag
10 min footwork
10 min speed bag
2 rounds jumprope with burpees
15 burpees
25 power abs with 90 pds
15 roman chairs
10 declined lying leg raises
rest 10 more
20 rear neck bridges
20 rear neck bridges side to side.

Posted by: kinkery

nice workouts, do you do anything weight training?

Posted by: fUnc17

no big

the important thing is your sparring

Posted by: danny81

thanks. yah. i do weight train but i injured my knee. im going to see the doctor on monday since i hurt it like a month ago.
today was
3 rounds shadow box with 5 pds
1 round shadow box
2 rounds heavy bag
5 rounds of 200 jump rope then finish rounds with burpees
20, 15, 10 power chair with 90
31 roman chair
15 roman chair

Posted by: danny81

5x 100 yard run and 100 yard jog
3x superset no rest
10 russian twisis with 10 pds
1 min plank with 15pds

Posted by: danny81

i also did 3 rounds of pad work.

Posted by: danny81

wow today was hard. it was my firstr boxing conditioning day.
3 min rounds with 1 min rest
1 rounds of straight in fighting non stop
1 round of 3 jabs then immediatly 10 machine guns repeat non stop
1 rounds of straight in fighting non stop
1 round of 3 jabs then immediatly 10 machine guns repeat non stop for 1 min then infight rest of round non stop
1 round of 200 jumpropes then 15 burpees
2 rounds of 150 jumpropes then 15 burpees
3 sets of declined situps 30, 15, 13
cooldown shadowbox

Posted by: fUnc17

conditioning days suck

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

wow today was hard. it was my firstr boxing conditioning day.
3 min rounds with 1 min rest
1 rounds of straight in fighting non stop
1 round of 3 jabs then immediatly 10 machine guns repeat non stop
1 rounds of straight in fighting non stop
1 round of 3 jabs then immediatly 10 machine guns repeat non stop for 1 min then infight rest of round non stop
1 round of 200 jumpropes then 15 burpees
2 rounds of 150 jumpropes then 15 burpees
3 sets of declined situps 30, 15, 13
cooldown shadowbox

Two months from now this day will seam like a walk to the fridge. /Your making some good progress here danny ... well done lil bro

Posted by: danny81

lol. thanks for the support guys. today i did interval sprints

no rest superset 3x 10 russian twists with 10 pds and 1 min planks with 15 pds.

BTW my knee is almost good enuf to do some lifting. i cant wait

Posted by: danny81

20 declinesitups with hit
8 roman chairs
30 med ball hits to stomach and 10 to both sides
2 rds straight speed bag
3 rds pad work
1 rd 200 Jump rope then burpees
1 rd 150 Jump rope then burpees
1 rd jumprope
heavy bag for 15 min mainly technique work

Posted by: kinkery

nice

Posted by: danny81

thanks. I cant wait till i can start lifting. my knee is healed up quite a bit. i want to start lifting but i was wondring if i shoud mayby wait till after finals?

Posted by: danny81

10 min shadow boxing
3 rds heavy bag
10 min speed bag
10x10s i got up to 9
super set pull ups with inclined situps i did 3 sets but i only did 2 inclined situps the last one was regular floor situps
30 chin rolls
25 rear neck bridges then 20 side to side

Posted by: BoneCrusher

You finished finals right?

Posted by: danny81

no not yet =\ we finish june 22. i want to start sooner but my knee is still killing me

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

no not yet =\ we finish june 22. i want to start sooner but my knee is still killing me

What does your knee have to do with your upper body? Lift ya lazy ass dude ...

Posted by: danny81

wait i heard it was bad to only lift part of your body because then you will imbalance your body.

anyway todays workout was
5 rds high intensity heavy bag 6 rounds of jump rope and ten by tens

2 rds of 20 nautaulis abs with 80 pds
2 rds 15 situps with twist

10 min speed bag

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

wait i heard it was bad to only lift part of your body because then you will imbalance your body.

anyway todays workout was
5 rds high intensity heavy bag 6 rounds of jump rope and ten by tens

2 rds of 20 nautaulis abs with 80 pds
2 rds 15 situps with twist

10 min speed bag

Over a long period of time yes ... but a few weeks? Not at all.

Are you using weighted gloves on the bag work yet?

Posted by: danny81

i use my 12 oz boxing gloves. i dont know where to get weighted gloves. anyway i tried doing some squats and stuff and my knee didnt hurt i will try and start lifting monday

Posted by: danny81

2rds of shadow box
3 rds of heavybag
1 10x10 all the way through
3 rds of inclined situps 22, 18, 20
jumprope 15 min

Posted by: danny81

5x 100 yard sprtints then a little jog.

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

... anyway i tried doing some squats and stuff and my knee didnt hurt i will try and start lifting monday

Work your upper body so that you do NOT stress your knee. Copy that? NO LOWER BODY stress. Bench, preachers, blah blah blah ... you get it I'm sure.

Quote:

i use my 12 oz boxing gloves. i dont know where to get weighted gloves

Here's some that have good wrist support for beginner safety and the weight is adjustable.

Posted by: danny81

thanks bro. im going to order them as soon as i save up the money. I am going to start lifting the monday after next because finals start next week and end the week after. I want to pass my chemistry and english final which will be hard so i am studying alot everyday for that.

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

thanks bro. im going to order them as soon as i save up the money. I am going to start lifting the monday after next because finals start next week and end the week after. I want to pass my chemistry and english final which will be hard so i am studying alot everyday for that.

What kind of grades could you get if you work hard? What would be reasonable?

Posted by: danny81

i think i can get all As and Bs i actually know I can get all As and Bs the main reason why I am failing chem is that my teacher doesnt speak enlglish well and her classes average for this year is 55%

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

i think i can get all As and Bs i actually know I can get all As and Bs the main reason why I am failing chem is that my teacher doesnt speak enlglish well and her classes average for this year is 55%

That needs to be addressed at the school board level. You can do that ... you know that right?

Posted by: danny81

I kind of knew that but i wasnt exactly sure how. i have been studying hard for this test and the rest of my finals. I take it next friday(i think)

Posted by: danny81

3 rounds heavy bag
1 round shadow boxing jab only with 5 pds
1 round jab cros with 5 pds non stop
3 rds non stop speed bag
3x150 jumprope then 20 burpees no rest
20 inclined twist situps
50 side bends with 20 pds30 inclined twist situps
50 side bends with 20 pds
20 inclined twist situps
50 side bends with 20 pds

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

I kind of knew that but i wasnt exactly sure how. i have been studying hard for this test and the rest of my finals. I take it next friday(i think)

Focus on study time and post a thread about this when you are ready to go after the teacher.

Posted by: danny81

i wont have time to post my workout but I am going to box and then do abs and some jumprope.

Posted by: danny81

2 x incline situp
1x leg raises
1 x incline situp
1 round uppercuts on uppercut bag
1 round hooks and shovels on heavy
one round straights on heavy
4 rounds speed bag no rest
4 rounds jump rope no rest
3x neck bridges and chinrolls

Posted by: BoneCrusher

Good job on the bridges danny. Keep up the good work.

Posted by: danny81

thanks. yah i love the neck bridges they are supposed to help you not get KOd as easy

Posted by: Goodfella9783

Quote:

Originally Posted by BoneCrusher

Here's some that have good wrist support for beginner safety and the weight is adjustable.

Or if you don't feel like/can't buy new gloves, grab some cheap adjustable wrist/ankle weights

eBay: 10 LB. WEIDER ANKLE & WRIST WEIGHTS IN BOX (item 180128335809 end time Jun-14-07 10:23:14 PDT)

Posted by: danny81

thank god finals are over. I am going to start my routine over 2morrow. with some lifting. BTW I was still wroking out just not as hard. i still boxed and did core. i hope this year i can really start lifting i tried doing this 2 yrs ago and last year and i constantly failed. i also tried lifting during the school year 4x this year and last but i failed. the main reason could be that i had no clue what i was doing and that i would spend like 4 hrs in the gym doing 5 isolation excercises for each bodypart. but this year i really think i can do it.
btw goodfella thanks. what do you guys think of those anklee and wrist weights?

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

thank god finals are over. I am going to start my routine over 2morrow. with some lifting. BTW I was still wroking out just not as hard. i still boxed and did core. i hope this year i can really start lifting i tried doing this 2 yrs ago and last year and i constantly failed. i also tried lifting during the school year 4x this year and last but i failed. the main reason could be that i had no clue what i was doing and that i would spend like 4 hrs in the gym doing 5 isolation excercises for each bodypart. but this year i really think i can do it.
btw goodfella thanks. what do you guys think of those anklee and wrist weights?

Good to see you ready to pick up the pace. Build a routine off of what you've seen other members here posting in their journals. Combine what you see here with your sports goals for a sport specific training routine. Set a schedule for the summer that you build your life around. Force everyone around you to deal with that. If your girl wants to be making out when you're scheduled to be working out ... make her wait. You have the rest of the day to

the girls.

(Effort*commitment) + time
success

I don't see an image so i can only guess that you mean in general. I love to use them. I use ankle weights on a kicking exercise/plyo routine and just can't speak highly enough about them. You just need to force yourself to streeeeeeetch more. When you combine lower body plyo's with streeeeeetching you get that crazy balance/out of the blue power combination that really comes in handy.

Posted by: danny81

well i started doing some yoga everyday and with a real yoga instructor on wednesdays. as for stretching i do these Dynamic Stretching Exercises
before my workout but i have no clue what to do after my workouts.

Posted by: danny81

today i did

8x2 hand snatch
weight 25, 35, 45, 45, 55,55,60, 60

Deadlift
4x10
125, 125,125,125
superset with DB bench
4x10
30,40,40,40

Lunges
4x10
20, 20, 20,20

superset with DB row
4x10
30, 30, 30, 35

3x 8 kneeling ab wheel rollout

wow i have weak legs. lol

Posted by: danny81

6x 100 meter run with 100 meter jog

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

well i started doing some yoga everyday and with a real yoga instructor on wednesdays. as for stretching i do these Dynamic Stretching Exercises
before my workout but i have no clue what to do after my workouts.

It's mostly common sense. Just don't rock or sway back and forth while you stretch, but rather work into the stretching motion and hold for 20 to 30 seconds then gradually release. It's good to work deeper into the stretch as the muscle loosens up just do it steadily not with jerking motions.

Here's something to show the basics of warm down stretching.

Posted by: danny81

thanks. what do you think of the workout besides the fact that my legs are ridicouolsyly weak. I DB bench twice my lunges

Posted by: BoneCrusher

I don't even wanna imply that I'm qualified to structure a routine for you danny. That would be better done by p-func or his like. I will say that your routine is very light in complexity and variation of the same groups. In other words you are only doing a few things then your done. That session would have taken most guys about 15 to 20 minutes to complete. People lift for much longer than that if they want to achieve a goal.

Develop a routine with a schedule and stick with it. Look at other people's journals and see what you can take from there into what you want to do. I did and it helped me out huge.

Spend more time here lurking instead of posting threads about guys with knives or other people boxing ... especially dorks (that kid was absolutely clueless about boxing). I know you were joking but it looked like you were trying to say that really was you in the ring doin' your thing. My point here is that you will learn a great deal more from watching other people work out their routines.

Posted by: danny81

alright. i must be doing something wrong because that took me over an hour to complete. i think i took to long inbetween my lunges.

Posted by: BoneCrusher

I was exaggerating with the 15 or 20 minutes thing danny ... but you need to add some more stuff in there so you get a wider benefit.

Posted by: danny81

yah i definetly do. i rotate that with another workout. i wil start lurking around the journals especially people who do MMA in order to make a new workout.

Posted by: danny81

1 round padwork only dodging and straight combos
1 round padwork only blocking and straight combos(i got hit in the ear hard today i think i got cauliflower)
3 rounds heavy bag transfer between half gaurd then full gaurd
2 rounds heavybag no rest
3 rounds straight punches with 5 lb DBs
4 rounds jump rope
3 sets of 12 incline twist situps with 8lb med ball on forehead
3 set of 12 leg lifts

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

1 round padwork only dodging and straight combos
1 round padwork only blocking and straight combos(i got hit in the ear hard today i think i got cauliflower)
3 rounds heavy bag transfer between half gaurd then full gaurd
2 rounds heavybag no rest
3 rounds straight punches with 5 lb DBs
4 rounds jump rope
3 sets of 12 incline twist situps with 8lb med ball on forehead
3 set of 12 leg lifts

Haaahhha yeah!!

Killer effort danny. This is the kinda stuff that will get you where you wanna go.

Posted by: danny81

thanks. i worked extra hard so i wouldnt feel the soreness form lifting yesterday

Posted by: BoneCrusher

so then you chill tomorrow? recovery time?

Posted by: danny81

not exactly. lol

this was what i did today
clean and jerk 8x2
35,45,45,55,55,65,65,70

Front squat 4x10 70, 70,70,70
superset with pull up 4x7,7,7,7

One arm OH press 15,15,17.5,17.5
superset with 1 LEg RDL 15,15,15,15

kneeling ab wheel 7,8,7

6x 100 yard sprint 100 meter jog

im going to try and get some pad work in today if not i will just shadow box

Posted by: BoneCrusher

danny you gotta build a schedule and stick with it. Set up like a three week routine with scheduled days on and days off. Set that schedule in STONE.

Posted by: BoneCrusher

Quote:

Originally Posted by kinkery

this journal wont last long

BTW danny ... your journal lasted longer than he did

Posted by: danny81

lol thanks.

i have a scedule set in stone.
it goes as follows
i follow that strictyl. BTW i have to workouts A and B i rotate them
Mon core, cardio, weights, shadow boxing and try and get in pad work
tues boxing, core, cardio
weds core, cardio, weights, shadow boxing and try and get in pad work
thurs boxing, core, cardio
fri core, cardio, weights, shadow boxing and try and get in pad work
sat boxing, core, cardio
sun rest mayby a little cardio like basketball or football

BTW danny ... your journal lasted longer than he did

lol thanks

Posted by: BoneCrusher

I haven't been able to experience gains with cardio every day. I slimmed it down to 3 days a week and showed more progress in strength gains that way. That's just me though.

Posted by: danny81

oo alright. well its not heavy cardio. on boxing days it is just some jump rope and burpees and on non boxing days i do sprints is that to much or what? in a few weeks i was thinking about changing up my schedule

Posted by: Witchblade

What's your exact program like? Rep ranges, intensity, etc.

For how long have you been working out now?

Oh and you don't need to statically stretch your lower back. You need stability there, not flexibility.

Finally, easy on the core training. Your core gets worked in a lot of exercises and your abs don't need much direct training.

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

oo alright. well its not heavy cardio. on boxing days it is just some jump rope and burpees and on non boxing days i do sprints is that to much or what? in a few weeks i was thinking about changing up my schedule

Play with it in a non-random way. Look at your results and adjust as you go. To answer your question though, no that is not too much cardio. Just saying that for me ... I"M better off when I do more cardio on less days. I get better strength gains, AND better endurance gains, from focusing on both weight training and cardio individually rather than doing them both on the same days.

I do plyo's as part of a three or four week schedule. I really cut back on the weights when I do a plyometric cycle just because I get too prone to injuries if I over do it with both at the same time. A plyo fatigued hamstring followed by a serious squat = danger for me. 'Course ... I'm an old fart and need to be way more cautious than you do. I bring this all up though again because plyo's by their very nature build endurance and strength at the same time. I think if I was a new guy like you and short on heavy weights I would be looking very seriously at a beginners plyo routine.

That being said you should also note the following:

Quote:

Conditioning Work

It is generally agreed athletes should complete a general conditioning program before incorporating plyometrics. The National Strength and Conditioning Associating suggests athletes should be strong in the squat before beginning a lower body plyometric program. In addition, high intensity plyometrics should not be performed year round (NSCA, 2000)

SOURCE

SO here's a list of some plyo's that I cut and pasted from ExRx that might be useful to you in cardio and conditioning. If you start out lightly replacing plyo's with your cardio on weight days you might see more strength gains in a shorter time span. Just don't go nuts with plyo's out of the gate or you will injure yourself. Break away from plyo's after a few three weeks at most and then take a rest from strength training for a good 4 to 6 days. Continue the break away from plyo's for a few weeks and hit the weights for strength training.

Lower Body
- Depth Jumps
  - Platform
  - Vertical
  - Staircase
  - Long
- Multiple Jumps
- Marches
- Lateral Jumps
Core (mid-section)
- Broomstick Twist
- Medicine Ball
Upper Body
- Push up
  - Depth
  - Clap

Things I've done that I regret about plyometrics. On box jumps I didn't make sure the box was stable and fell on my ass. It hurt. It hurt a lot actually. 3On depth drops I pushed myself too hard and smashed my face on the floor. One thing I will say about plyo's is that you don't really bulk on a plyo routine. You will see more power, just no dramatic increases in size. Regardless of how you get from moment to moment you ARE working towards a better big picture for yourself, so in the long run it's all looking good danny

Posted by: danny81

witch blade:What's your exact program like? Rep ranges, intensity, etc.
for lifting this is it

i do it 3x a week and alternate between a and b
Week 1-2 /4 sets x 10 reps RI 60 sec
Week 3-4 /3 sets x 5 reps
Week 5-6 /3 sets x 8 reps
Week 7-8 /3 sets x 3 reps

Workout A

Dynamic warmup

1) Snatch
8 sets x 2 reps (light, working on technique)

2) a) Deadlift
b) DB bench press

3) a) Lunges
b) DB rows

Stabilization/ core

Workout B

Dynamic warmup

1) Clean and press
8 sets x 2 reps (light, working on technique)

2) a) Front squat
b) Pullup

3) a) One arm OH press
b) Single legged RDL's

Stabilization/ core

For how long have you been working out now?
well i have been lifting for 4 days.

Oh and you don't need to statically stretch your lower back. You need stability there, not flexibility.

im not exactly sure what you mean here?

Finally, easy on the core training. Your core gets worked in a lot of exercises and your abs don't need much direct training.
but i need to get it hard so i can take punches there. BTW how does it get worked through DLs and squats i dont feel it. i might be doing something wrong.

Posted by: danny81

bone crusher. thanks alot for the plyo site. i will try and incorporate them soon.

todays workout is

7 minute straight boxing on heavy bag all out for conditioning switching between half and full gaurd.
2 round boxing on heavy bag all out for conditioning switching between half and full gaurd.
1 round half right cross and half left shovel hook to body then hook to head(non stop)
1 round hooks (non stop)
1 round uppercuts(non stop)
4 rounds straight no rest speed bag
3 rounds with only 30sec rest jumprope
then inclined twist situps with 8pd med ball
2 sets of 17 then 13 of power abs with 70 pds on it

Posted by: Witchblade

Quote:

witch blade:What's your exact program like? Rep ranges, intensity, etc

I'll post it in my journal today.

Quote:

for lifting this is it

That's a very solid routine!

Quote:

For how long have you been working out now?
well i have been lifting for 4 days.

Keep it up. With that routine and a good diet you'll gain some good strength and size. With your amount of cardio you should eat, eat, eat!

The only thing I'd change is the rep ranges for the first month. As a beginner you need to develop technique, neural efficiency and tendon/joint strength. This is done by higher rep ranges. You'll gain most from higher rep ranges as a beginner so I'd go with:
week 1: 3x15
week 2: 3x12
week 3: 3x9
week 4: 4x10 (your progression starts here, so next week is 3x5 etc.)

I've been working out for about 10 months now. Check my journal this week for some pics.

Quote:

im not exactly sure what you mean here?

Just don't stretch your lower back with static stretches. You should only use dynamic stretches here, if any. E.g. don't hold any stretch for a number of seconds (like 30) for your lower back. Dynamic stretches only.

You do static stretching after your workout, right? It helps with recovery and flexibility. Especially the hamstrings, calves, lats and chest/front delts should be stretched well.

Quote:

but i need to get it hard so i can take punches there.

Your compound lifts and your few core exercises should take care of core stabilization, strength and size (your abs barely grow tho). If you need to be able to flex your abs to take punches there, that's what you should train for. Let someone drop a heavy ball (or throw a lighter one) on your stomache when you don't expect it. You'll be trained to quickly flex your abs when you have to take a punch.

Quote:

BTW how does it get worked through DLs and squats i dont feel it. i might be doing something wrong.

If your form is good, your core gets worked. You don't have to feel it. Just keep your back straight throughout the exercise. If you wouldn't be using your core, your back couldn't remain straight.

Posted by: danny81

alriht thanks. iim gunna finish the 4x10 then move into this
week 1: 3x15
week 2: 3x12
week 3: 3x9

sound good? because i only have 3 more days of it

Posted by: Witchblade

Perfect.

Posted by: danny81

oo btw i think i am doing deadlifts wrong because my lower back gets really sore after.

Posted by: Witchblade

No, that's good. Your lower back muscles should be sore. That means they helped in keeping your back straight.

Have someone knowledgeable check your form or videotape yourself to be sure.

Posted by: danny81

when you DL should you be slightly bent over but with a straight back and then at the to of the form you bring your back straight?

Posted by: danny81

BTW todays workout is

snatch
55,55,60,60,60,62.5,62.5

DL 125,135,145,152.5
Db bench 40,40,50,50

Lunges 20, 30, 30,30
DB row 35,40,40,40

i think its weird i DB bench almost twice how much i lunge.
BTW I got a knee brace for the knee i hurt and it hurts a lot less when i do leg excercises

Posted by: Witchblade

Ice the knee.

Posted by: tallcall

Quote:

Originally Posted by danny81

BTW todays workout is

snatch
55,55,60,60,60,62.5,62.5

DL 125,135,145,152.5
Db bench 40,40,50,50

Lunges 20, 30, 30,30
DB row 35,40,40,40

i think its weird i DB bench almost twice how much i lunge.
BTW I got a knee brace for the knee i hurt and it hurts a lot less when i do leg excercises

Looks like you're doing a good job! Keep it up.

Posted by: danny81

thanks. the weights are low, but hopefully i wil be able to bring them up before wrestling season

Posted by: danny81

i rested today. i just rode my bike a few miles today to get to my freinds house and that was it

Posted by: danny81

2 rounds heavy bag only jab switch between full and half gaurd
2 round pad work
2 round heavy bag everything
2 round shadow box
4 round speed bag no rest
4 round jump rope 30 sec rest
2 sets roman chair with 8lb
2 set lying leg raises

Posted by: danny81

CNJ 8x2
65,65,70,70,75,75,60,80
front squat
4x10
70,70,80,80
pull up
4x10
10,10,7,6

1arm oh press 17 1/2,20,20,22 1/2
1L RDL 15,20,25,27 1/2

7x100 yard run/jog

Posted by: danny81

2 rounds left hook to body then left hook to heaad
1 round straight punch
1 round straight to body
1 round hooks to head
no rest in between
feet up pushup
wide grip pull up
bicep curl
pushdown
feet up pushup
wide grip pull up
bicep curl
pushdown
pushup
bicep curl
pushdown
4 rounds of speed bag
4 rounds jumprop
3 sets of inclined twist situp with 12pd medicine ball on head
50 side bends each sidew tih 30 pds

Posted by: BoneCrusher

Looks like you're starting to really get your grove on there danny. Well done!!!

Posted by: danny81

thank you

Posted by: danny81

7 rds hevay bag
4 rds speed bag
4 rds jump rope
1 set 20 neck bridges back and forth and side to side
3 sets of 12 roman chair situps with 12 pds

Posted by: tallcall

Looks intense, good job!

Posted by: danny81

today while doing my Clean and Jerk my knee just started killing me again. i need to get another knee brace. starting monday no more missing lifting days

Posted by: danny81

thanks tall call

Posted by: danny81

4x heavybag
1 shadow box
4x speed bag
4x jump rope
3x 7 incline situps with 25 pds
1x incline situps no weight
3x leg pushouts

Posted by: danny81

o yah and im gonna go swimming

Posted by: danny81

2 rounds shadow box
2 rounds pad work
2 rounds heavy bag
3 rounds jump rope
3 sets of 20-30 decline pushups
4 sets of roman chairs
3 sets of 20-30 push outs

Posted by: BoneCrusher

Keep it up keep it up keep it up!!! You might throw some burpees in there ... something to compliment the 60 to 90 push-ups. About that too ... more push-ups are needed if you are not doing much else for strength. Work yourself up to 200 push-ups in the next 2 weeks. Dips are also good, though some here disagree.

You're doing good and sticking with it. Determination is what builds the winners in life

Posted by: danny81

im going to try and start lifting again next wek

Posted by: The Monkey Man

I'll ask this again...

Where the heck are your rounds on the headache bag???!!!???

Also I do not see a bodybag, and/or uppercut bag round anywhere!?!?
you need to start developing those angles and the foot movement that goes with them...

You need to put your jumprope speed into practical movement

Posted by: danny81

Quote:

Originally Posted by The Monkey Man

I'll ask this again...

Where the heck are your rounds on the headache bag???!!!???

Also I do not see a bodybag, and/or uppercut bag round anywhere!?!?
you need to start developing those angles and the foot movement that goes with them...

You need to put your jumprope speed into practical movement

i dont have a headache bag at my gym but i baught one for the house but still need to install it. bodybag and uppercut bag?? umm idk i just use the heavy bag for that stuff we dont have the either. and what do you mean about the angles? do you mean shadow boxing? i shadow box 5 rounds every night.

Posted by: danny81

alright today. 2 rounds light sparring, 3 rounds heavy bag, 3x25 punches with cable machine 35 pds, 4x speed bag, 4x jumprope, 3x inclined situps but at top i do a russian twist with 12 pd med ball, 2x30 sidebends with 45pds, 2x30 pushouts

Posted by: danny81

2rounds pads, 2 rounds heavy, 4 speed, 4 jump rope, 1 10x10, , 3x roman cahir iwht 12 pd ball

Posted by: tallcall

It looks like things are going pretty well for you. Keep it up man, good job!

Posted by: danny81

thanks.

Posted by: danny81

6 rds heavy, 4rds speed, 4 rds jumprope, 3x incline crunch w/ russian twist, 3x leg raises, 3x side bends 30 each side with 40pds

Posted by: danny81

ive still been boxing just not posting it up. im gonna start postinhg again monday

Posted by: BoneCrusher

It would be very disappointing to not see you posting here danny.

Did you ever get your log in info for HD-bits squared away?

Posted by: Witchblade

No weight training?

Posted by: danny81

i am starting again monday. i got every ready with my new gym. and everything. i am going to start posting again monday. i cant wait. im really pumped now. i got a new heavy bag and have been pounding away on it today.

Posted by: danny81

it was packed today so i had pretty big gaps between my lifts

bench press: 3x5 135pds
Squat:3x5 115pds
Pullup: 8,7,5 reps
Russian Twists: 8x20pds 8x25pds
3xspeed bag

my hamstrings are really sore from squatting. no idea why. what do you recomend for cardio?

Posted by: Andalite

subscribed

cool lifts. u have calculated ur progression i hope

Posted by: danny81

whats that mean?

today i did.
4x shadowboxing
4x heavy bag
2xspeed bag
2xspeedbag no rest
2x jumprope no rest
1x jumprope
inclined situps with 25pds
immediatly after failure drop weight do it till failure
little rest
repeat
then
samething with 10 pds
repeat
20rear necck bridges
no rest 20 side bridges
no rest
20 fronal bridges

i also did about a mile of bikeriding today going to freinds houses etc.

Posted by: danny81

Squat 3x5
125
Shoulder press 3x5
75
Deadlift 1x5
135
Ran/jog/a little walking
1.60 miles

Posted by: BoneCrusher

Have you looked on MMA-tracker today danny? Lots of wrestling and combat instructional vid's there right now. Prolly seeded pretty well too ...

Posted by: danny81

damn. i cant logon the site. i remember my password but it says its not working and when i ask for the mail thing it doesnt work. this is really strange. i think when i emailed them they reset my password but they didnt email it back

Posted by: danny81

4x shadow box
4x heavy bag
4x speed bag
4x jumprope
15-20 min of clinch work.

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

damn. i cant logon the site. i remember my password but it says its not working and when i ask for the mail thing it doesnt work. this is really strange. i think when i emailed them they reset my password but they didnt email it back

You get on yet?

Posted by: danny81

no. they arent emailing me my password.

Posted by: danny81

squat 3x5 115
bench 3x5 135
pull up 3x 8, 6,3

Posted by: Burner02

are you planning on competing? Might want to slightly modify the workout to do more reps w/ the legs...endurance...

Posted by: BoneCrusher

Quote:

Originally Posted by danny81

no. they arent emailing me my password.

Resend me your screen name and I'll contact a mod -n- see wtf the deal is over there. I deleted all my old stuff so I don't have your previous pm ... but we'll fix ya somehow

Posted by: Burner02

what's the url to that site? I tried the googles...I think that's funny...thanks, GW!
and it didn't come up w/ anything for me...

Posted by: danny81

Quote:

Originally Posted by Burner02

are you planning on competing? Might want to slightly modify the workout to do more reps w/ the legs...endurance...

yah im thinking about competing in MMA and boxing. i do alot of endurance because of the boxing and running. this is mainly to get maximum strenght and since im a begginer i think its good im still trying to get used to the lifting

Posted by: Burner02

allright...sounds like you are gettnig enough cardio knocked out...
wait...how 'new' are you to lifting?

Posted by: BoneCrusher

Quote:

Originally Posted by Burner02

what's the url to that site? I tried the googles...I think that's funny...thanks, GW!
and it didn't come up w/ anything for me...

Unfortunately it's a private tracker and registration is closed. The only way in is to find someone with an invite and they're kinda scarce.

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