New school year, new log. Current information (2012/09/12): Gender - Male Age - 15 Height - 5 feet 8 inches Weight - 160lbs This log will cover my routines/workouts, nutrition, martial arts training, and anything else related to it. 2012/10/24, my lifts are: - Squat @ 185lbs/84kg - Bench Press @ 130lbs/59kg - Overhead Press @ 90lbs/45kg - Deadlift @ 205lbs/90kg
2012/09/12 Warm Up: Skipping - 3 x 2 minute rounds Workout A: Back Squat @ Bar - 3 x 5 reps Dumbbell Bench Press - 1 x 5 reps @10lbs each - 1 x 5 reps @20lbs each - 1 x 5 reps @30lbs each One Armed Dumbbell Row - 2 x 5 reps @30lbs - 1 x 5 reps @40lbs Pull Ups To Failure - 1 x 5 reps - 1 x 3 reps Dips to Failure - 1 x 7 reps - 1 x 6 reps Skipping (Hard) - 2 x 2 minute rounds Cool Down - Stretching Notes: Back Squat - Just working the technique! May add on 10lbs next time, but I want to get form down first. Dumbbell Bench Press - Need to increase weight, maybe 40lbs next time. One Armed Dumbbell Row - 30lbs is a good weight, may stick around there and get my form down. Pull Ups & Dips To Failure - Disappointing numbers, I can do better. Should also go for an extra set next time. Sleep and Nutrition - Sleep was good, will update nutrition later. Roughly 2600 calories, 175 grams of protein, 270 grams of carbohydrates, 90 grams of fat, 6180 grams of waters.
ROWS FOR THE ROW GOOOOD!!!!! also, if you wanna work technique, you need to do a ton of reps. take advantage of that while you're still handling light weights and if you have time, get a good 30 or 40 reps for each lift over the course of a workout, spread out over multiple sets. fiddle with the speed, with your foot position, with your grip, with where you're looking, etc, until you find what you're the most comfortable with, and then drill the everliving crap out of it until it's second nature, then you won't need to worry about it when the weight gets heavy (and you'll be more likely to spot form degradation once it starts to happen). additionally, you'll build a good work capacity that will minimize instances of waking up so sore the next day that you can't get out of bed keep it up!
2012/09/13 Warm Up: Skipping - 2 x 2 minute rounds (light to moderate speed) - 1 x 2 minute round (hard) Shadow Boxing - 1 x 2 minute round Boxing: Heavy Bag Work - 7 x 2 minute rounds Footwork Drills - 1 x 2 minute rounds Padwork - 1 x 2 minute round Skipping - 2 x 2 minute round (hard) Burpees with Push Up - 4 x 15 reps Cool Down - Stretching Notes: Heavy Bag Work - Went hard, feeling pretty good. The straights are coming together and I'm hitting the sweet spot in terms of range, snap, speed and power. Hooks need a little more practice though, especially the right hook. Left hooks hit the sweet spot every now and then, so I need to work harder to make it consistent. Padwork - Pleased, quite pleased. Worked just throwing straights in rapid, controlled bursts. 1-1's, 1-2-1-2's, 1-1-1-2's, etc were all worked. The jab is hitting the sweet spot for the pads, ,y right cross even more. Got tired near the end so my from suffered, so something to work. Balance as well. Nutrition and Sleep - Slept alright (8 hours), roughly consumed 3520 calories, 180 grams of protein, 470 grams of carbohydrates, 105 grams of fat, 6430 grams of water.
Thanks Dormindo! Took the last few days off to preserve my shins, did a bit too much skipping to soon. Back in gear today though!
Last time I did that my calves seized up and I couldn't walk properly for 2 weeks! I had to hold onto hand rails to go up and down steps!
I can almost hear Mitch and Llama making obvious stair height related jokes. Should I be worried that they're in my head like that? @ Seventh: glad to hear you've recovered, more power to you!
Yes, it means that you are well on your way to being assimilated by the Mod Hive Mind, after that it's only a short time before the mankinis start appearing in your closet... :yeleyes:
Nooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo!!!!!!! Okay, I'm done being off topic in your thread Seventh. Carry on, good sir!
2012/09/18 Warm Up: Skipping - 3 x 2 minute rounds Shadow Boxing - 1 x 2 minute rounds Boxing: Heavy Bag Work - 3 x 3 minute rounds (punch out drill) - 5 x 2 minute rounds Footwork Drill - 1 x 2 minute rounds Burpees - 5 x 10 reps Push Ups - 4 x 10 reps (wide grip) - 4 x 10 reps (diamond) Planks - 2 x 60 secs Crunches/Leg Lifts - 4 x 10 reps Cool Down - Stretching - 600 grams of % milk with 1 scoop of whey protein powder - 1 plum, 1 cup of blueberries Notes: Heavy Bag Work - Combos are really feeling good. Straights are hitting the sweet spot, and hooks are getting even closer to it as well. Sleep and Nutrition - Slept alright (8 hours), roughly consumed 2820 calories, 190 grams of protein, 340 grams of carbohydrates, 80 grams of fat, 6435 grams of water.
2012/09/19 Warm Up: Skipping - 1 x 5 minute round Weight Lifting - Workout B: Overhead Press - 1 x 10 reps (@just bar) - 1 x 5 reps (@20lbs) - 3 x 5 reps (@60lbs) One Armed Dumbbell Rows - 4 x 8 reps (@30lbs) - 1 x 5 reps (@40lbs) Deadlifts - 1 x 15 reps (@just bar) - 1 x 5 reps (@20lbs) - 1 x 5 reps (@40lbs) - 1 x 5 reps (@70lbs) Pull Ups to Failure x 3 - 1 x 7 reps - 2 x 6 reps Dips to Failure x 3 - 1 x 10 reps - 2 x 7 reps Skipping (Hard) - 1 x 3 minute round Cool Down - Stretching - 500 grams of water with 1 scoop of whey protein powder, 1 apple Notes: Overhead Press - Had one of the Physical Education teachers in the weight room watching me and my form, so I went a little heavier. No issues in form, just have to reasonable and smart about it, chuck the ego, and pace myself. One Armed Dumbbell Rows - I'm starting to love these, thank you Fish of Doom. My left arm is slightly weaker, and it sometimes aches a little during the reps(was previously broken a year back). Will have to pay attention and dial back if necessary. Deadlift - Like stated before, a Physical Education teacher was in the weight room watching my form, so I went a little heavier. Keeping in mind that some of you guys said that the deadlift is taxing on the system, I'm going to try 3 x 5 reps, see how my body reacts, and adjust my sets/reps accordingly. Dips/Pull Ups to Failure x 3 - Better numbers, can do better. Sleep and Nutrition - Sleep was okay (6.5-7 hours), roughly consumed 2830 calories, 200 grams of protein, 350 grams of carbohydrates, 70 grams of fat, 5560 grams of water.
2012/09/21 Warm Up: Skipping - 1 x 5 minute round Weight Lifting - Workout A: Back Squat - 1 x 15 reps (@ bar) - 1 x 5 reps (@50lbs) - 1 x 5 reps (@70lbs) - 1 x 5 reps (@90lbs) - 1 x 5 reps (@100lbs) Bench Press - 1 x 15 reps (@ bar) - 1 x 5 reps (@20lbs) - 1 x 5 reps (@50lbs) - 1 x 3 reps (@70lbs) - 1 x 5 reps (@60lbs) One Armed Dumbbell Rows - 4 x 8 reps (@30lbs) - 1 x 5 reps (@40lbs) Pull Ups to Failure x 3 - 1 x 9 reps - 1 x 7 reps - 1 x 5 reps Dips to Failure x 3 - 2 x 10 reps - 1 x 8 reps Skipping (Hard) - 1 x 3 minute round Cool Down - Stretching - 500 grams of water with 1 scoop of whey protein powder, 1 pear Notes: Back Squat - Feeling good, technique feels right, and not having any issues in regard to the movement. Crappy at racking though, I'm a failure moving backwards. Bench Press - Was going good until I hit 70lbs. When I use the aforementioned weight, I noticed that my left side is lagging, so I stopped on the third rep and lowered the weight. Will try to shoot for 70lbs next time, but should probably focus on fixing that left side before going heavier. Will see how the next session goes. Damn you (former) broken arm. One Armed Dumbbell Rows - Better, the form is coming down. More practice! Dips/Pull Ups to Failure x 3 - Decent. Sleep and Nutrition - Sleep was okay (8 hours). Roughly consumed 2920 calories, 220 grams of protein, 305 grams of carbohydrates, 100 grams of fat, 6620 grams of water.
2012/09/22 Warm Up: Skipping - 1 x 5 minutes Shadow Boxing - 1 x 2 minute round Boxing: Heavy Bag Work - 8 x 2 minute rounds Footwork Drills - 2 x 2 minute rounds Padwork - 1 x 3 minute round Punch Out Drill - 6 x 10 seconds Cool Down - Stretching - 600 grams of milk with 1 scoop of whey protein powder, 1 apple, 600 grams of water. Notes: Heavy Bag Work - Feeling really good! The combos are feeling more natural, and the jab is coming on fast and strong. Padwork - Worked on throwing straights in multiple succession whilst guarding against body hooks. Nutrition and Sleep - Slept alright (9 hours). Roughly consumed 3030 calories, 270 grams of protein, 300 grams of carbohydrates, 85 grams of fat, 6320 grams of water.
2012/09/23 Active Rest: Walk with dog - 2 kilometers Notes: Nutrition and Sleep - Slept alright (8 hours), had a nap (1 hour). Roughly consumed 2430 calories, 190 grams of protein, 260 grams of carbohydrates, 60 grams of fat, 4810 grams of water.
