A wanna be fighter's log | Page 8

Discussion in 'Training Logs' started by Ilk, Mar 11, 2017.

  1. Ilk Blue Belt

    Ilk
    Joined:
    Nov 17, 2016
    Messages:
    620
    Likes Received:
    301
    17.04.2018 - Tuesday

    Lower body

    Squat - Warm up = Front Squat 12 x bar, 8 x 40, Back Squat 5 x 70
    4 x 3 x 80 kg

    DL - warm up DL + shrugs - 12 x bar, 8 x 50, 5 x 80 (no shrugs)
    4 x 3 x 90 kg


    19.04. 2018 Thursday

    Upper Body

    Bench - warm up - 12 x bar, 8 x 40, 5 x 60
    4 x 3 x 65

    Decline Bench - 2 x 10 x 40 kg
    Incline Bench - 2 x 10 x 40 kg

    Lat Pull Downs - 4 x 10 x 55
    Rowing Machine - 3 x 10 x 75

    Lat Rises - 3 x 10 x 10 kg dumbbells
    Reverse Flyes - 3 x 10 x 7.5 kg dumbbells
    Biceps Curls - 3 x 10 x 20 kg

    20.04.2018 Friday

    Lower Body

    Squat - warm up - front squat - 12 x bar, 8 x 40 kg, back squat - 5 x 60
    4 x 3 x 80

    Romannian DL - 3 x 10 x 60

    Walking Lunges - 3 x 10 each leg x 10 kg dumbbells
    Lat Rises - 3 x 10 x 10 kg dumbbells

    Hamstring Curls - 3x 12 x 55
    Standing Calf Rises 3 x 12 x 75
     
    #141
  2. Ilk Blue Belt

    Ilk
    Joined:
    Nov 17, 2016
    Messages:
    620
    Likes Received:
    301
    21.04.2018 Saturday

    Upper body
    Bench - Warm up 12 x bar, 8 x 40, 5 x 60
    4 x 3 x 65

    OHP - warm up 12 x bar, 8 x 30 5 x 40
    4x3 x 50

    Lat pull downs 3 x 10 x 55 kg
    Barbell Rows 3 x 10 x 50 kg
    Biceps curls 3 x 10 x 20 kg
    Reverse flyes on peck deck 3x 10 x 35 kg
    Peck deck flyes 2 x 10 x 55 kg

    I am done for now with training 4 x per week upper lower split. I will get back to 3 x per week full body as I want to add more soccer and boxing. Also this has not worked out well for me. I have been missing a lot on accessory work due to limited time in the gym especially on leg day.
     
    #142
  3. Ilk Blue Belt

    Ilk
    Joined:
    Nov 17, 2016
    Messages:
    620
    Likes Received:
    301
    22.04.2018 Sunday
    90 mins soccer - We finally lost but I again played an amazing game. My form is crushing most of the other amateurs. I am physically stronger and my technique from teenager years is getting back. I even scored a goal as a defensive midfielder. Dribbling past another.mid doing a nice 1-2 with a forward then dribbling past a defender and putting it between the legs of the goal keeper.
     
    #143
    Sano likes this.
  4. Ilk Blue Belt

    Ilk
    Joined:
    Nov 17, 2016
    Messages:
    620
    Likes Received:
    301
    24.04.2018 Tuesday

    Starting a 3x per week fullbody I was doing before to add more boxing and soccer to my week.

    Week 1

    Workout A

    Squat - warm up - 12 x bar front squat, 8 x 40 front squat, 5 x 60
    4 x 5 x 73

    Bench - warm up - 12 x bar, 8 x 40, 5 x 60
    4 x 5 x 63

    Lateral Pull Down - 3 x 8 x 60

    Walking Lunges - 3 x 10 each leg - 12,5 kg dumbbells
    Lateral Rises - 3 x 10 x 12.5 kg dumbbells

    25.04.2018 Wednesday

    Got late in the gym instead of early morning and of course my work out got fucked up by a bunch of guys who were DL-ing for an hour and I had no free bar

    Workout B

    OHP - 12 x bar, 8 x 30, 5 x 40
    4 x 5 x 45

    Machine Rows - 3 x 10 x 80
    Hamstring Curls - 3 x 12 x 55

    Leg Curls - 3 x 10 x 45
    Triceps push downs - 3 x 10 x 25

    Reverse Flyes - 3 x 10 x 7,5 kg dumbbels

    Missed doing DL - will add a day for the missed DL and some accessory
     
    #144
    Sano likes this.
  5. Ilk Blue Belt

    Ilk
    Joined:
    Nov 17, 2016
    Messages:
    620
    Likes Received:
    301
    26.04.2018

    Thursday

    Boxing

    Warm up - static warm up and some footwork drills
    Lots of spar rounds
    4 spar rounds against my advanced southpow friend. This time paid a lot of attention on the jab, footwork, head movement and guarding and did not get humiliated.
    6 spar rounds against the newer guys - let them work a lot and worked on my defence and some combos - also lots of advancing for in fighting.
    1 round in fighting against my advanced friend - eated a lot of punches here, but also landed nice hooks to the body
    2 bag rounds - not sure what I did - just some freestyle stuff
    2 circuit rounds - jump rope, straights with weight, plyo jumps, plyo push ups
    1 pad round - simple stuff, working on the jab as I asked for it
    core work
     
    #145
  6. Ilk Blue Belt

    Ilk
    Joined:
    Nov 17, 2016
    Messages:
    620
    Likes Received:
    301
    27.04.2018 Friday

    Workout A
    Squat - 12 x bar front, 8 x 40 front, 5 x 60 back
    4 x 5 x 73
    Bench - 12 x bar, 8 x 40,
    4 x 5 x 60
    Did not feel well today so quit it and did a lower weight bench

    Afternoon - 60 mins soccer practice game
     
    #146
  7. Ilk Blue Belt

    Ilk
    Joined:
    Nov 17, 2016
    Messages:
    620
    Likes Received:
    301
    28.04.2018 - Saturday - rest day

    29.04.2018 - Sunday

    A work out to pick up what I have not done this week

    DL - warm up 12 x 30, 8 x 50, 5 x 80
    4 x 5 x 85

    Walking Lunges - 3 x 10 each leg - 12,5 kg dumbbells
    Lat Rises - 3 x 8 x 12,5 kg dumbbels

    Lat Pull Downs - 3 x 8 x 60
    Biceps Curls - 3 x 10 x 20
    Reverse flyes on peck dekc - 3 x 10 x 35

    Got soccer in the afternoon - 90 mins.
     
    #147
    Last edited: Apr 29, 2018
  8. Ilk Blue Belt

    Ilk
    Joined:
    Nov 17, 2016
    Messages:
    620
    Likes Received:
    301
    30.04.2018 Monday - Rest day. Had to wake up early for boxing, but kind of did not wake up. Soccer from previous day and DL have burned me out, so I slept it out.

    01.05.2018 Tuesday

    Work Out A

    Squat - 12 x bar - front, 8 x 40 front, 5 x 70
    4 x 5 x 73
    Form not good enough, but does not feel really heavy

    Bench - 12 x bar , 8 x 40, 5 x 50
    4 x 5 x 60 - working on form, due to finding out my form sucks

    Walking Lunges - 3 x 10 each leg x 12,5 kg dumbbells
    Lateral Rises - 10, 8, 8 x 12,5 kg dumbbells - a slight increase in weight but I feel it

    Lateral Pull Downs - 10, 8, 8 x 60
    Reverse Flyes - 3 x 10 x 7,5 kg dumbbells

    Peck Deck Machine - 2 x 8 x 60
    Biceps Curls - 3 x 8 x 25
     
    #148
  9. Ilk Blue Belt

    Ilk
    Joined:
    Nov 17, 2016
    Messages:
    620
    Likes Received:
    301
    02.05.2018 Wednesday

    Workout B

    DL - 12 x bar, 8 x 40, 5 x 70
    4 x 5 x 85

    OHP - 12 x bar, 8 x 30, 5 x 40
    4 x 5 x 50

    Barbel Rows - 3 x 10 x 50
    Hamstring Curls - 3 x 10 x 55

    03.05.2018 Thursday

    Boxing - lots of sparring, some core work, some plyos, some technique
    Soccer - lots of running but a training game in general

    04.05.2018 Friday

    Workout A

    Squat - 12 x bar - front, 8 x 40 front, 5 x 70
    4 x 5 x 73

    Bench - 12 x bar , 8 x 40, 5 x 50
    4 x 5 x 60

    Lateral Rises - 10, 8, 8 x 12,5 kg dumbbells
    Lateral Pull Downs - 10, 8, 8 x 60
    Reverse Flyes - 3 x 10 x 7,5 kg dumbbells
     
    #149
  10. Ilk Blue Belt

    Ilk
    Joined:
    Nov 17, 2016
    Messages:
    620
    Likes Received:
    301
    05.05.2018 - Saturday Rest Day
    06.05.2018 - Sunday Rest Day

    Damn 2 rest days came pretty good. Also visited my girl for the weekend and we had some nice time together :)

    07.05.2018 Monday
    Boxing
    2 x pad rounds - working on some tactics against SP, especially the 2-1-2.
    lots of spar rounds
    including some close range sparring - worked pretty good on left uppercut-right uppercut-left hook and right uppercut-left uppercut- right hook
    My SP friend again humiliated me but I am getting better at it :)
     
    #150
  11. Ilk Blue Belt

    Ilk
    Joined:
    Nov 17, 2016
    Messages:
    620
    Likes Received:
    301
    08.05.2018
    Tuesday - rest day

    Wednesday - 09.05.2018

    Workout A
    Squat - 12 x bar front, 8 x 40 front, 5 x 60
    4 x 3 x 73

    Bench - 12 x bar, 8 x 40, 5 x 60
    4 x 3 x 65

    Walking Lunges - 3 x 10 per leg x 12,5 kg dumbbells
    Lateral Rises - 3 x 10 x 12,5 kg dumbbels

    Lateral Pull Downs - 3 x 8 x 60 kg
    Reverse Flyes - 3 x 10 x 7,5 kg dumbbels

    Thursday - 10 05 2018

    Boxing.
    Lots of spar rounds and few pad rounds + core work

    Injured left shoulder in one of the rounds infortunately.
    I felt the pain later today when the muscle warmed down. Sux big time :( I will rest few days and see what is going on.
     
    #151
    Last edited: May 10, 2018
  12. Ilk Blue Belt

    Ilk
    Joined:
    Nov 17, 2016
    Messages:
    620
    Likes Received:
    301
    Still injured so no work outs. Instead doing some labor work at work and since I bought a new apartment we are breaking stuff inside of it. Anyway... I ll try to hit the gym as soon as I feel my left shoulder injury is gone.
     
    #152

Share This Page

monitoring_string = "fd5733925866a04e50edd70f38dfaa35"
monitoring_string = "603ac9fff68f23709f2a42bf5e29272b"