fantasma62

For some, this title may be misleading. This is not going to be a HIT journal as I have done before. I am trying to create a hybrid workout for myself. Something that I can enjoy doing and that will allow me time with my family and to actually have a private life...

This is my plan:

I want to somehow mix weights, boxing and simple "caveman" exercises to help me achieve my long term goal. I call push ups, crunches and the like caveman exercises because no amount of technology is necessary and they are so easy, even a caveman can do them...

I FINALLY built my boxing gym in the garage and have begun training but I find it disorganized and I need to bring some order to this workout.
I purchased an adjustable bench, thinking it was an ab bench and instead of returning it, I made lemonade out of the lemons and ended up buying a set of Select Tech dumbbells to get my idea going. I pulled my push-up bars out of an old box in my garage along with my 1980's cut off t shirts (ok, nop, I didn't do that because my wife hid them from me to avoid the embarrassment at her work and our neighborhood, besides, they now look like bras...I was in better shape back then).

What have I been doing? For the past two weeks I have been doing the following:

3 rounds of shadow boxing (all out for 3 minutes per round with 1 minute rest)
3 rounds of heavy bag (same as shadow boxing)
3 rounds of speed bag, or in my case, slow bag...it's embarrassing how I have forgotten how to do this...(also the same as the above two)

I have been doing this intermittently for the past two weeks (every other day)

Now I want to incorporate the dumbbells and "caveman" exercises into this, while still having time for other things. It'll be a challenge and hope to get your assistance regarding this new thing I am getting myself into.

I am going to do some research (when I get back from Disney World, where I am at right now...) and try to come up with an idea. Your imput, as I implied earlier, is not just welcome, it is required

Heck, you never know, I may be instituting a whole new training method for the busy adult...I'll call it HIHT(I hope I don't get sued for this if I have stolen someone else's idea)
Look out GP, I am going to be inventing the new P/RR/S without the P, or the RR...shoot, or the S...I AM GOING TO BE RICH!!!!! Aren't I?

-Tony-

HIHT: High Intensity Hybrid Training

Pylon

Welcome back Tony!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

Triple Threat

You could call it Super High Intensity Training. Maybe that's not such a good idea after all.

yellowmoomba

Good one TT!!!!

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

Archangel

Brother Tony, WELCOME BACK my Friend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

fantasma62

What's up Pylon, Arch...

T.T: I like that title....it's a bit suicidal, but I like it...

Still doing research on what the hell I am going to do. No, actually I am lying, until I get back from the Happiest Place on Earth....no guys, it's not Scores....Disney...

-Tony-

HIHT: High Intensity Hybrid Training

naturaltan

I like incorporating the boxing into your workout/fitness plan

just kick'in it in the ole Charger

JerseyDevil

Welcome Back Tony. I missed your writing style and flair. Bring it on brotha!

fantasma62

NT: I knew you'd get a kick out of that, but didn't you have an idea that I would be doing something insane like this at some point or another?

JD: Thanks for the compliments and the welcome back...I am looking forward to continuing this climb...we'll see what happens next...

-Tony-

HIHT: High Intensity Hybrid Training

fantasma62

Research, research, research.....

I have yet to make a complete plan but I am still researching...

I am going to write a few things to keep my mind organized and as information for the good folks in this board as they try to help me build the perfect workout...for me....

My experience these past couple to three weeks has given me some knowledge of my body.
I found out the hard way that I am a lot older than I was when I first took up boxing. Coming to that realization is a big step, in my opinion.

Some background information. I first took up boxing 25 years ago, when I was barely 12 years old. No folks, at first I didn't train for fights, I just liked the sport so much that I wanted to get in shape by boxing. That lasted 2 years because I left my birthplace, Venezuela, moving to the US. I took up boxing again at 16, after not liking Karate all that much (got bored) and finally gave it up at 18 when I got my ass knocked out and my mother was afraid I would break my nose (5 years later a baseball hit me squared in the nose, so that only delayed the inevitable...yes I am a klutz).

I have digressed. Ok, back to the here and now. So, I realized that I am not a kid anymore and my body does not respond the same way as it did back when. I found out I couldn't at first hit the heavy bag on a daily basis. On the third straight day of hitting the bag, and one round into it, my hands were throbbing in ways I couldn't imagine. My stamina was good, I wasn't tired, but my hands were. Solution for the problem. Do my whole boxing workout every other day.

Since I am in the middle of research and really want the IM folks' opinion. I am going to end this post here with just the background of just what my mindset is coming into this week.

My next post will be how I plan to train and see how it works. It'll be nothing more than trial and error and of course, with the help of the folks here, I may be building the Utopia of workouts, again, for me...

-Tony-

HIHT: High Intensity Hybrid Training

Archangel

every other day sounds fantastic to me my Friend!!! Best Wishes!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

fantasma62

I believe that I have done extensive research on the topic of HIT and how it can affect me. However, no matter how much research you do, there is never a consensus of the pros and cons, methods of HIT or even whether it should be done 2 or more days of the week.

I have read a couple of books by Ellington Darden regarding HIT, and have read information from the forums in his website, as more than one person here recommended his ideas to me when I was doing my first wave of research. He recommends that a person who is doing a full body workout should train no more than two times a week because of the abuse the body receives, it needs more time to recover. My mind, however, has never worked that way. If I am not doing something the other days, I feel that all the work that I did will go for naught, That's the way my brain feels and it is a bit tough to change it after 37...well, almost 38 years. What I did was follow the advice of a wise Angel, a mighty Pylon, Duncan Donuts, CamaroSuper6, Rocco and others who helped out but I am having trouble remembering...

When I first did HIT, I worked on a full body workout. Then I switched to splits. I have decided to go with full body and mixe both boxing and HIT by following the every other day boxing workout with two HIT workouts in between.

Although I know that running miles upon miles is probably what boxers find better for them, I am thinking of doing suicides on the football field close to my home. I always found them to be very effective when I was playing football a while back (and we called them UCLA's, don't know why).

So, my idea is Monday, Wed, Friday, the following workout:

1 set of suicides ( I am not in great shape, so I will improve that later).
3 rounds (3 minutes each, 1 minute rest) shadow boxing
3 rounds (3 minutes each, 1 minute rest) Heavy bag
2 rounds (3 minutes each, 1 minute rest) Speed (slow in my case) bag. 1 round for each arm.

Seems like a whole bunch work for a first time, but the only thing that I am adding here is the suicides. I am planning on timing these to see how I am progressing. Not sure if suicides and shadow boxing is overkill, but it'll be trial and error so I will see if there is a difference in how the suicides affect my body added to the other exercises.

Regarding the weight training. I need to see whether HIT plus boxing is overkill or maybe I should design a workout that will blend well with boxing and that will have a positive effect on my body.

Any and all comments are welcome. I will appreciate them...

Later all....

-Tony-

HIHT: High Intensity Hybrid Training

fantasma62

This is the workout that I come up with for the moment, since I am on a trial and error basis. As, this will be a dumbbell workout only, since that's all I have at the moment and the gym in my area really sucks:

DB Chest Press
DB Flyes
Inclined Hammer Curls
DB Side Lifts
DB Front Lifts
DB Lying Row
DB Lying pull over
Lunges
DB Single Calf Raises
DB Straight Leg, Straight Back DL's

I will try that tomorrow and see where I go from there....


That's all I have...

-Tony-

HIHT: High Intensity Hybrid Training

Archangel

Looks good, except thats alot for your delts imo!!! They get PLENTY of stimulation w/ the chest and back movements, My shoulder have beefed up w/ only 1 direct movement for them, just my 2 cents my Friend!!!

Excellent research too Brother Tony, kudos for adjusting and applying my Friend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

fantasma62

You know what? You are absolutely right Michael...er...Brother Arch. Thanks...
In your experience, which exercise should I subtract from this routine?
I have always been a fan of the lateral raises. However, I fear that this may make me prone to cheat.
Which exercise do you recommend that may be almost cheat proof for me? I may replace both for one effective one where I won't be tempted to cheat by using some body english....in HIT forn is everything....

On another note, I am pretty tired after doing the boxing today.
This is how it went:
-All the rounds are 3 minutes per, with 1 minute rest

3 rounds of shadow boxing (all out). I made sure that my hands were always up to keep the correct form. Hell, once in a while I would get disorganized throwing a bunch of punches at a time, but I would collect myself and go back to looking at form and quantity.

3 rounds of heavy bag (all out). I threw many combinations and basically threw punches throughout the three rounds at a good pace. Tweaked my right hand a little but nothing to be too worried about (I hit the bag at a funny angle and felt a little pain, but I kept on)

2 rounds of speed bag - at first I was too worried about not messing up, but once I started getting a rythm going, I was able to do a pretty decent (still very slow) job, but all in all I am very happy to have finished.

My arms were very tired from keeping them up and throwing so many punches and did sweat quite a bit (copiously). I am unhappy about the situation with the suicides and the jump rope (that should be another comedy of errors) because it was raining quite a bit outside and I did not want to catch a cold as I am beginning to do this.

Either way, I am extatic about the new beginning and I am looking forward to continuing to go strong....

By the way, as a point of order, I weigh 239 pounds right now and I am looking forward to getting to 200 soon. Good luck to me....

-Tony-

HIHT: High Intensity Hybrid Training

fantasma62

My goals for the month of march are, first of all, to be able to reach 5 rounds 3/1 (3 minutes on / 1 minute rest) of shadow boxing, maintain 3 rounds of heavy bag at a 3:1 ratio and then be able to go 3 rounds speed bag.
Second of all, to be able to do 2 basketball courts, rather than the 1 that I will be doing now and at some point jump rope.

Regarding my weight training, I can't set any goals yet, since I am barely starting. The only goal I have now is to have a good workout and not over-do things....

So, those are my goals for the month of March (I am considering this week as part of March, since there are two days left). I am not setting the bar too high because I am basically starting from scratch in a whole new routine for me and don't want to suddenly disappoint myself and regress...

-Tony-

HIHT: High Intensity Hybrid Training

fantasma62

Arch, what do you think about killing the two exercises of and trying shoulder shrugs and another routine that you may recommend? Overkill?

-Tony-

HIHT: High Intensity Hybrid Training

Archangel

You know something else you gotta think about is the bagwork you do, your shoulder girdle will be taking a POUNDING during the w/o's AND bagwork!!! Iwould suggest doing seated military presses with your hands parallel to each other, and only do direct shoulder work once a week, you could also do shrugs to solidify your upper back area as well!!!
Speaking of bagwork, sorry about your hand, do you wrap your wrists/hands??? You should imo!!!
Fantastic goals too, Best wishes to you and keep it up, looking solid,strong AND determined!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

fantasma62

Arch, thanks for all the positive thoughts, they help, believe me.

Regarding wrapping, yes, I learned at a young age that I always had to wrap my hands to keep from getting injured. The tweak, which is almost non existent now, happened near my wrist on top part of my hand. I iced my hands after I finished and all feels great now.

Thanks for the pointers. Definitely worth a thought. The heavy bag does put stress on my shouders. In fact, keeping my hands up in a fighting stance while shadow boxing, heavy bag and speed bag, also put strain on my shoulders.

What I can do is do only one shoulder exercise per week, while doing shrugs twice a week, thus strengthening my upper shouders...

Great advice Arch, thanks....

-Tony-

HIHT: High Intensity Hybrid Training

Archangel

My pleasure Brother Tony, you have a GREAT head on your shoulders!!! Great idea about the shrugs as well as the shoulders, glad to hear you wrap your wrists AND that the injury is non-existant, Good Stuff and Go For IT my Friend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

fantasma62

You see? Now I am going to have to give you credit for the workout....

Seriously though, it's going to be a lot of fun tweaking this...and I do mean the workout folks

Regarding my wrists, from wednesday on I am going to maybe wrap my wrists a bit tighter to avoid any unforeseen "tweaks". I own these gloves that are used in lieu of wrapping. They look a bit like the gloves used in the UFC and Pride fighting. They are good for stabilizing the wrist. That may be another way to go.....I'll let you know what I am going to do....

-Tony-

HIHT: High Intensity Hybrid Training

fantasma62

Good News, Bad News...


Bad News: I did hurt my wrist yesterday when I was hitting the bag. I knew it this morning when I tried to carry my son and had something between discomfort and pain. I can do everything and anything but lift heavy weights.

Good News: it seems like it's only a strain, you know, the kind you get when you are trying to get up and put your hand on the ground, and you feel a little pain in the top of the hand, right above the wrist. That's what it feels like.

Better news: My idea today is to wrap it up well and lift because it's not excruciatingly painful and in fact I can do most of anything that i try doing.

We'll see if it works out today, but again, I am not too worried about it. It's just a little sore....

-Tony-

HIHT: High Intensity Hybrid Training

fantasma62

I figure if I can't lift today, I will go back to working on shadow boxing and speedbag and, god willing, be able to do my suicides in peace....

Just a thought I had. I don't have many so enjoy this one....

-Tony-

HIHT: High Intensity Hybrid Training

fantasma62

Well, I gave it a go today and although I may have been able to complete a full workout, I would have done so in pain and may have hurt myself in the process.
I am going to try to give it a go tomorrow and see how my wrist feels. I am not unhappy, if anything, I think I actually grew a brain and finally understood that if I get hurt because I tried to go at it with a tweaked wrist, I may be shelved longer than a couple of days....

It's cool, I'll bounce back tomorrow.....

-Tony-

HIHT: High Intensity Hybrid Training

Pylon

Dude, give it time to heal. Push to hard, you'll miss even more