High Intensity...Boy this is really going to hurt

[fantasma62]

Yesterday's workout:

DB Chest Press: 7 x 50 pds. Right on target (Last w/o it was 15 x 40)

DB Flyes: 14 x 22.5 pounds (11 x 22.5 last time).

Inclined Hammer Curl (both arms at the same time): 11 x 25 pd (meh, did 13 reps last time). I may be switching from this one so my body doesn't get bored...

Concentration Curls: 10 x 25 pd (left), 10 x 25 pd (right). Increased by one again.

DB Triceps Extension: 15 x 45 pd (12 reps last time). I am going to be switching from this to another as I don't think I am isolating the tri's because my shoulders seem to be wanting to lock up on me.

 

[fantasma62]

No time to go jogging today, however, I improvised with a different boxing workout, however this time there was no bag work.

Usual split 3 : 1/2

*2 rounds shadow boxing with 10 pound dumbbells: I thought it would be different if I did no bag and started out with db's first. In the first round I was throwing lots of combinations and punches. In the second round I threw a few less and knew for a fact I would not have been able to do more than two rounds. Had I done a third, I am sure there would have been a trip to the emergency room...nah, just kidding, my stamina was Ok, it was my arms that couldn't do much more...

* 2 rounds skipping around: sounds funny, but it isn't. I started off the wrong way when I started by carrying two 45 pound dumbbells the first 30 seconds. My shoulders began hurting and I dropped them ipso facto. Finished two rounds of skipping around. Very tired as skipping around for 6 minutes with a 1/2 minute break isn't exactly the easiest thing to do. My calves and hammies were on fire as I didn't stop skipping. Good idea for this type of no bag workout.

* 7 rounds shadow boxing (last two rounds had a bit of a twist): for the fist five rounds I did my usual. Throw a lot of punches, when I am not throwing any, skip around for a second or two and then continue. However, in the last two rounds I added a twist both to my brain and the workout. I made believe that I was fighting someone with a chin of steel and that I had no punching power. So what I did was I cornered my imaginary oponent and started whaling away as if I wanted to kill someone. I threw punches with very bad intentions for two full rounds (almost, no human can just do that and not have the arms fall off). I literally got mad as I was throwing the punches (great for relieving tension, which I did as I had a pretty crappy evening yesterday) and I was near exhaustion at the end of the two rounds.

* 1 round of speed bag: I am crazy and went ahead and tried speed bag. It wasn't god-aweful but it wasn't my best either. The workout took so much out of me that I couldn't actually lift my arms to hit the bag well. Actually, I could lift them but they were worthless, so as I started catching fire on the bag, my arms would simply quit on me and would stop functioning...

Great workout for a day like today where I had lifted weights yesterday and have a boxing workout with bag tomorrow...

Adios....

 

[fantasma62]

Not too good a day:

* 5 rounds heavy bag

*7 rounds shadow boxing

BROKE MY SPEED BAG.....

Not actually the speed bag itself, but the frame that holds it.......too much punishment I guess....piece of garbage..

 

[King Silverback]

AWESOME w/o's BRother Tony!!!
Broke it huh??? Good Stuff!!!

 

[fantasma62]

AWESOME w/o's BRother Tony!!!
Broke it huh??? Good Stuff!!!

Hi Arch, thanks....yes, I broke my bag...well, not the bag, but you know....

 

[fantasma62]

Today I went back to the drawing board and made some changes in my exercises and broke down my workouts to see why I didn't feel right after working out. After figuring out that my form was wrong in every exercise that I did, I went online, my books, and my friends and was able to get my head straight and do things the right way.

This is todays new and improved workout:

DB Chest Press: 6 x 50 pds. Things didn't start quite as well, but I caught on form-wise and did the 6 reps. Good enough for me.

DB Flyes: 17 x 22.5 pounds (maybe I should go up to 25 pds).

Inclined Hammer Curl (both arms at the same time): 9 x 30 pd (Nice).

45 Degree Incline Reverse Gurl: 8 x 25 pd (left), 8 x 25 pd (right). (Tough little exercise to replace the Concentration Curls until my wrist stops bothering me.)

Back DB Rows: 14 x30 both arms (Latissimus exercise and a major place of need for me)


Lying DB Triceps Extension: I know it was 25 pounds, but I forgot to write down the reps.


All in all, these exercises worked out well for me as I really feel each part I worked out today. I feel soreness where it is supposed to be.

Good all in all... I'll pay more attention on thursday...

 

[Double D]

I just skimmed through here again. Do you ever do any power work? Ex: Medicine ball chest press, Soccer Throws, Cleans, Snatches, etc...? You may have and maybe I missed it?

 

[JerseyDevil]

BROKE MY SPEED BAG.....

I like that

 

[fantasma62]

I just skimmed through here again. Do you ever do any power work? Ex: Medicine ball chest press, Soccer Throws, Cleans, Snatches, etc...? You may have and maybe I missed it?

Hey DD, I am ashamed to say it, this being a body building forum, but nop, not really, don't have the capabilities right now to do that. I may purchase the Medicine ball, but as of now I have dumbbells and a boxing gym.

Used to do some power work. Did P/RR/S and did pretty well until the shoulder accident, gained weight, got fat and decided to lose weight after selling my weights, etc.

Will I do it later? Once I drop to about 190-195 pounds, then I'll start over. Right now it's just a sissy weight workout and hardcore boxing (at least in my view, hardcore) training...

 

[fantasma62]

I like that

THanks JD...

The funny thing is that I was genuinely mad, after I wrote it and a day passed, I simply can't stop laughing....

 

[Double D]

Nah dont be ashamed. Try doing some plyo's. Like box jumps, clap pushups, etc....

 

[fantasma62]

Nah dont be ashamed. Try doing some plyo's. Like box jumps, clap pushups, etc....

That's something that I have been looking at, but of course, I had no idea it was called plyo's. I thought that had to do with resistance equipment, or something...

I am definitely going to look into it simply to change things around from week to week.

My boxing training will be the same. Well, that won't be until I buy a new frame for my speed bag. However, I will try to jazz things up a bit (it I may use that term...) on the non boxing days....

I have to be sure I can manage time with exercises. Not as easy to work out as it used to be with my two kids, but I am finding a way, crazy enough....

Thanks for the suggestion DD, I am definitely going to look into that and see what I can gather...

 

[fantasma62]

Took the day off yesterday...

Today:

* 6 rounds heavy bag: really attacked the bag this time and did an extra round since I have no speed bag yet. That last round was grueling.

*6 rounds shadow boxing: very dynamic and strong 6 rounds.


Not much else to say. I tired as the dickens (again, how old am I, 80? The dickens?)

Good night...

 

[Double D]

Hey buddy check out my journal I have been using some power techniques without the use of things like cleans and snatches right now. I have a bum hand and its not going to work for me right now. But I have been doing agility drills, sprints, box jumps, landings, double jumps, plyo pushups, exploding supine rows, iso-supine rows, etc..... Just take a look, I will help ya with whatever you need!

 

[fantasma62]

Hey buddy check out my journal I have been using some power techniques without the use of things like cleans and snatches right now. I have a bum hand and its not going to work for me right now. But I have been doing agility drills, sprints, box jumps, landings, double jumps, plyo pushups, exploding supine rows, iso-supine rows, etc..... Just take a look, I will help ya with whatever you need!

I am glad you mentioned your journal because I was going to start exploring plyos on my own, but if you already did the leg work for me....I'll be reading soon

Thanks for all the information and I have a bit of a wrist thing but that is part of playing the "boxer" in my gym. It'll go away. I have stopped concentration curls altogether because of the pain that I have the day after the boxing routine...

 

[Double D]

I would be careful doing plyo pushups in that case. Along with power movements like cleans and snatches.

 

[fantasma62]

I would be careful doing plyo pushups in that case. Along with power movements like cleans and snatches.

My thoughts exactly....I am really interested in adding a plyo routine to this comedy that is my training method of HIHT.....

 

[fantasma62]

Today's workout:

DB Chest Press: 12 x 45pd

DB Flyes: 15 x 22.5pd

Inclined Hammer Curl: 7 x 30pd

Inclined Reverse Curl: 8 x 25pd

Back DB Row: 16 x 30pd

Lying DB Tri's Extension (a db in each hand): 12 x 20pd


Like I said DD, while a go to Colombia next week I will be resting from the boxing workout, thus my wrist will take a rest. I will probably lift a bit there, but not much since I will be gone tue - Fri. I usually take Wednesday off, but I will probably lift Mo - We - Fr..

Anyway, tomorrow is boxing day and I am pretty tired....

 

[Double D]

A good ole rest would probably suit you good at this point.

What is the pd stand for at the end of your weights?

 

[Pylon]

Anyway, tomorrow is boxing day and I am pretty tired....

No, I'm pretty sure that's December 26th....

 

[fantasma62]

A good ole rest would probably suit you good at this point.

What is the pd stand for at the end of your weights?

That would be Pound..

 

[fantasma62]

No, I'm pretty sure that's December 26th....

Got me there.....no snappy comebacks from me tonight....

 

[Double D]

Thank you.

 

[fantasma62]

Thank you.

Any time....

 

[fantasma62]

Hey Patrick....

I was going to post this in your journal but decided that it would be best for me to leave it here. I guess I would call it forum "etiquette".

Anyway, You were wodering why I had thought of Plyos as an alternative part of my workout.

First off, my workout is mostly boxing and (toning) weights. The reason why DD recommended Plyos is that I don't actually have the weight training equipment I used to have. Long story short, sold my old equipment, bought wife a new Lexus, Lexus goes in garage, I have space for the boxing equipment and a couple of Bowflex DB's, the end. He thought I could use some of the plyo exercises to replace some of the weights that I don't have.

Regarding Plyos, I had looked yesterday at doing the low intensity ones like tuck jumps, zigzag jumps. Mostly I was really looking at doing some leg exercises that I have not done while doing the boxing and db exercises. I was even thinking of letting my wrist rest this week and concentrate on maybe doing the clap push ups rather than the DB Chest Press. Especially with that exercise, I find myself unsteady and losing form toward the end and it scares me that I may tear something because of that.

I am in the process of burning fat and have been pretty successful so far , but I wanted to "jazz" up my workout (yes, I used "jazz up", you can take away my man card now) and change up a few things to make it more effective. I thought that adding some Plyos later like using the medicine ball (later because I first have to buy a medicine ball) and doing a couple of low intensity plyos for my legs would do the trick.

You can see my normal workouts here in my journal, nothing out of this world and nothing that could cause me injury (other than my hands and wrists). I am doing nothing for my legs and all jumping the rope did was give me great left knee pains.

I also want to take up jogging. When I get back from Colombia, my plan is to go to my parents' cadiologist to do a stress test to see about jogging. Family history of heart problems, need to be sure I can do it without another fat guy dropping dead by being stupid.

Anyway, that's my plan for now. I hope I haven't bored and confused you with all the mumbo jumbo....

 

[P-funk]

tuck jumps and zig zag hops are not low level! Those are pretty advanced plyo's.

start with basic hops, single leg hops, jump rope, med. ball work, etc....that is more low level. You might want to by an agility ladder and work on foot work too.

 

[Double D]

Box drill works wonders as well.

 

[fantasma62]

tuck jumps and zig zag hops are not low level! Those are pretty advanced plyo's.

start with basic hops, single leg hops, jump rope, med. ball work, etc....that is more low level. You might want to by an agility ladder and work on foot work too.

Thanks P, I actually did some hopping around today. It may not be Plyo, but what I do whenever I don't do bag work, I do two rounds of hopping around. Don't throw any punches, just hop around, as if I was jumping a rope, then dance around as if I were in a ring (not my garage) and then just continue with shadow and speed bag work....

 

[fantasma62]

Box drill works wonders as well.

I like the way box drills look. I will look into it a bit more as I get into better shape...thanks DD, really...

 

[fantasma62]

Today's workout:

* 2 rounds hopping around

* 4 rounds shadow boxing with 5 pound db's: gruelling little change

* 6 rounds Shadow box

* 1 round speed bag (yeap, I fixed the damn thing...)