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VIVA LAS VEGAS - From Nevada to Detroit/Windsor

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  1. #1
    Magical Apelikemenace
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    VIVA LAS VEGAS - From Nevada to Detroit/Windsor






    STATS TODAY
    34, 6'0, 219

    After a couple month bulk, I am ready to shave myself into fighting shape for the Olympia weekend...
    (Can't be a slob in front of any IM'rs)

    Then a week following that is the Detroit/Windsor Marathon
    In which I will be running the 5k -

    This will be a three week blast cut...

    Shouldn't be hard... Just upping the tempo and tightening the reigns
    on the diet a bit...

    I guess I'd like to lose 10lbs, but I just want to be lean and mean again -

    See you on the other side

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



  2. #2
    Magical Apelikemenace
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    FRI 23SE051430
    World Gym - Shelby

    BOXING

    Ran thru my old 50min WO (But slow) -

    My feet are heavy and my hands are soft

    Had trouble staying in constant motion

    AB core performance proves I am super soft

    Never Fear...
    I know this stuff, this will not be like the Olympic lifts

    P-funk's mantra rings in my head...

    "Train like a champion"...




    ...
    Last edited by The Monkey Man; 09-24-2005 at 10:26 AM.

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



  3. #3
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    What's your boxing workout ??
    Do it!

  4. #4
    Magical Apelikemenace
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    Quote Originally Posted by yellowmoomba
    What's your boxing workout ??
    It is a circuit
    The rounds are set @ 2-1/2 min to speed station transition
    with a 60 second rest between (usually need this to change equipment, gloves, ETC...)

    PART 1
    5 min jump rope (warmup)

    PART 2
    6 rounds... I usually go

    1. Speed Bag,
    2. Headache Bag,
    3. Heavy Bag,
    4. Double Headache Bag
    5. Body Snatcher Bag
    6. Speed Bag

    PART 3
    Heavy bag drills...
    designed to be a two person drill
    (1st) person works the bag, (2nd) person holds and coaches
    The punches are thrown with perfect form, as fast and hard as possible to maintain the form
    The timing is like this

    (1st) 30seconds straight L-R's
    10sec rest
    (2nd) 30seconds straight L-R's
    10sec rest
    (1st) 30seconds straight L-R's
    10sec rest
    (2nd) 30seconds straight L-R's

    60sec rest
    (1st) 30seconds L-R Hooks
    10sec rest
    (2nd) 30seconds L-R Hooks
    10sec rest
    (1st) 30seconds L-R Hooks
    10sec rest
    (2nd) 30seconds L-R Hooks

    60sec rest
    (1st) 30seconds L-R uppercuts
    10sec rest
    (2nd) 30seconds L-R uppercuts
    10sec rest
    (1st) 30seconds L-R uppercuts
    10sec rest
    (2nd) 30seconds L-R uppercuts

    60sec rest
    (1st) 30seconds combinations
    10sec rest
    (2nd) 30seconds combinations
    10sec rest
    (1st) 30seconds combinations
    10sec rest
    (2nd) 30seconds combinations
    60sec rest

    PART 4
    Four more Rounds

    I usually go
    1. Speed Bag
    2. Spinning Bike (resistance set so your BW can only slowly move the pedals)
    3. Double Headache Bag
    4. Jump Rope

    PART 5
    AB Work (this is where we listen to the Rocky music)

    Lower ab work
    4 exercises of 10-20 reps
    Oblique work
    4 exercises of 10-20 reps
    Upper Ab work
    4 exercises of 10-20 reps
    Med-Ball work
    2 min of torture

    Put everything away -

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



  5. #5
    YM
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    Sounds fun Where do you have all this equipment? I put up a heavy bag and speed bag in my garage over the summer. I just need to learn how to effectively use it. Do you know of any links to teach me how to hit the speed bag?
    Do it!

  6. #6
    Magical Apelikemenace
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    Quote Originally Posted by yellowmoomba
    Sounds fun Where do you have all this equipment? I put up a heavy bag and speed bag in my garage over the summer. I just need to learn how to effectively use it. Do you know of any links to teach me how to hit the speed bag?
    Speed bag is all timing...

    Your basic core boxing timing is 2 & 2..

    EX- jumprope = L-L-R-R-L-L-R-R... (2 on the left- 2 on the right)

    Speed bag builds off of this... 2 left hand - 2 right hand

    More Advanced = I like to do "SCALES"

    5R-5L
    4R-4L
    3R-3L
    2R-2L-2R-2L
    (repeat)

    Don't worry about head movement that will come naturally
    But when you are able, try moving your feet when you run the scales...
    2 & 2 - front foot, back foot, in & out, side to side... Stay loose...

    Use the foot timing from the Jump Rope at the same time you are
    Running the hand timing on the speed bag

    Call me when you get all that down -
    Last edited by The Monkey Man; 09-24-2005 at 11:40 AM.

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



  7. #7
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    Good luck MM.

  8. #8
    Voodoo Doll
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    wow another unique journal cool.

    you don't get what you wish for ~ you get what you work for

    ...






  9. #9
    Magical Apelikemenace
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    Thank you girls (*blush*)

    SAT 24SE041000
    LTF - Shelby

    ALT LEG EXT (2&2) (like jumprope cadence)
    20 x 10, 10
    30 x 10

    SNATCHWERK
    WARMUP = Bar Work

    OHS + SNATCH (lbs)
    55 x 3+3
    65 x 3+3, 2+2
    75 x 3+3
    85 x 3+3
    95 x 3+2, 0+1 - - seemed hard?
    I don't know why I'm disappointed... this is light day -

    C&J
    95 x 1
    115 x 1, 1
    135 x 1, 1

    FS&J (from rack)
    155x 1, 1
    185x 1, 1
    205x 1, 1

    STRETCHING
    Left knee took a hit somewhere in there
    I will invert later to try and stretch it -
    Last edited by The Monkey Man; 09-24-2005 at 04:31 PM.

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



  10. #10
    Magical Apelikemenace
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    SAT 24SE051820


    Before - 219lbs -



    Check out the love handles -
    I have never done a BB show, so no comments on the posing -
    Last edited by The Monkey Man; 09-24-2005 at 04:33 PM.

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



  11. #11
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    Ya got some nice mass going on there MM!

  12. #12
    Magical Apelikemenace
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    Quote Originally Posted by BritChick
    Ya got some nice mass going on there MM!
    Yes, but you can't see it in that angle, because it's all junk in the trunk -

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



  13. #13
    Lexen Xtreme


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    Eh, if you're not competing there's not much sense in being incredibly lean unless you just want to show off, which is a bit pointless in my opinion. You're cutting now for a reason, I'm sure you'll be fine .

  14. #14
    YM
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    You have a good base MM.....Start watching your diet if you want drop 10 lbs

    Thanks for the bag work tips
    Do it!

  15. #15
    Magical Apelikemenace
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    SUN 25SE050900
    World Gym - Shelby

    unscheduled Suzettes Dance squad assaulted my boxing room this morning -

    so... Alternate WO

    Treadwall
    250 @ 5.2 - 10:35
    250 @ 5.3 - 10:15

    ALT LEG EXT (2&2, trying to undo knee strain from yesterday)
    20 x 20, 20, 20

    OLD SCHOOL ELIPTICAL
    5 min (Boxing body movements)

    STRETCH


    Treadwall is still as hard as ever, I checked & my old log was still
    in there... Last time I climbed = June 2003 -

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



  16. #16
    Voodoo Doll
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    Quote Originally Posted by The Monkey Man
    SUN 25SE050900
    World Gym - Shelby

    unscheduled Suzettes Dance squad assaulted my boxing room this morning -
    ah ha i figured out who monkey is...


    you don't get what you wish for ~ you get what you work for

    ...






  17. #17
    Voodoo Doll
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    you don't get what you wish for ~ you get what you work for

    ...






  18. #18
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    Good luck monkey....boxing is the best workout I have ever tried.
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

  19. #19
    Voodoo Doll
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    so your workout, does it get your heartrate way up? i used to jump rope after i saw some boxers doing it on tv n i know that does... it is very cool how they do it.

    you don't get what you wish for ~ you get what you work for

    ...






  20. #20
    Magical Apelikemenace
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    Quote Originally Posted by Little Wing
    so your workout, does it get your heartrate way up? i used to jump rope after i saw some boxers doing it on tv n i know that does... it is very cool how they do it.
    Yes the reason I have to run rest INTVLS between work rounds
    is because I am usually hunched over, ready to vomit

    Foreman can help me attest to the rigors of boxing training

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



  21. #21
    Voodoo Doll
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    . a few trips up my hiit hill made me feel the same. fun huh?

    you don't get what you wish for ~ you get what you work for

    ...






  22. #22
    Magical Apelikemenace
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    MON 26SE051630
    World Gym - Shelby

    BOXING
    (Whole Circuit)

    More movement in my feet, a little more stamina, almost some snap in my punches

    Tried to do some pivot movements on the heavy bags -

    Still trying to lean into the punches instead of moving my feet
    and staying balanced toe to toe w/ the target (feet not set for combinations)

    TREADWALL
    300ft @ 5.3 = 11:15
    Last edited by The Monkey Man; 09-26-2005 at 07:53 PM.

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



  23. #23
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    Sounds fun

    Whats a "treadwall" ??
    Do it!

  24. #24
    Magical Apelikemenace
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    Quote Originally Posted by yellowmoomba
    Sounds fun

    Whats a "treadwall" ??
    I'll post in your journal -

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



  25. #25
    Magical Apelikemenace
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    TUES 27SE051630
    LTF - Shelby

    INTERVALS

    1.5mi - Cut Short...

    ...Wanted to do MED ball plyo's & Killers, but they closed B-Ball courts for kids activities and league ball -

    Wanted to swim also, but there was a 20 min wait for pool lanes -




    It's OK, Got a little warmup, and tomorrow is my heavy day @ the Lions Den...
    Food and sleep for me -
    Last edited by The Monkey Man; 09-27-2005 at 06:15 PM.

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



  26. #26
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    Quote Originally Posted by The Monkey Man
    TUES 27SE051630
    LTF - Shelby

    INTERVALS

    1.5mi - Cut Short...

    ...Wanted to do MED ball plyo's & Killers, but they closed B-Ball courts for kids activities and league ball -
    That's one of the things I don't like about LTF......(closing the gym for league play!!!!)
    Do it!

  27. #27
    Magical Apelikemenace
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    Quote Originally Posted by yellowmoomba
    That's one of the things I don't like about LTF......(closing the gym for league play!!!!)
    Yeah... If they are going to close one side down
    they should leave the other open, not schedule two events at the same time

    But....

    Tis the season -

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



  28. #28
    Magical Apelikemenace
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    Inverted 5 min this morn, after shower
    Good stretch -

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



  29. #29
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    Quote Originally Posted by The Monkey Man
    Yeah... If they are going to close one side down
    they should leave the other open, not schedule two events at the same time

    But....

    Tis the season -
    Agreed!
    Do it!

  30. #30
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    WED 28SE051645
    Lions Den - RAC

    WARMUPS
    25k OHS x 3, 3+1
    32.5k OHS+SNATCH x 2, 2+2

    SNATCH
    40k x 2+2
    50k x 2+0, 1+0, +0, +0 -
    Facing away from mirror today, this is a whole new ball game = Breakdown...
    40k x 2+0, +0, +1, +0, +0, +1, +1

    C&J
    40 x 1
    60 x 1, 1
    80 x 1, 1
    100 x 0, 0, 0 - Got the 2nd one, but it was ugly,
    and didn't feel strong enough to count

    Done, before too much wear and tear -

    Lifting with no mirror really screwed my world
    I will now never do it again, if I can help it
    I set myself back by becoming dependant on the mirror for
    a visual aid for my balance.... Doom on you Monkey -
    Last edited by The Monkey Man; 09-28-2005 at 05:29 PM.

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



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