My current training log

10/3/2023
5x2 boxing
4x2 kickboxing
5x2 boxing

Overhead Press
45 x 10
95 x 6
100 x 5
105 x 6

Bulgarian Split Squats
45 x 5
65 x 5
85 x 5
95 x 5

Lu Raises
10x10
5x20

10/4/2023
1x2 shadow boxing
5x2 boxing
5x2 kickboxing
1x2 kicks
2x2 boxing

Neutral Grip Pullups
x6
x5
x4

Leg Raises
x25
x20

10/5/2023
4x2 boxing
4x2 kickboxing

Back Extensions
+50 2x20

10/6/2023
6x2 boxing
5x2 kickboxing
1x2 kicks

10/9/2023
5x3 boxing
3x3 kickboxing
3x3 boxing

10/10/2023
6x2 boxing
4x3 mitt work
4x2 heavybag

Power Snatch
45 x 5
95 ms
95 ps
115ps
125ps
130ps
135ps
140ps
145ps
150ps
135 hips 2x1

10/12/2023
1 hour Muay Thai
45 minutes bag work

Weight:170
 
10/13/2023
3x3 boxing
3x3 kickboxing

10/15/2023
3x3 boxing
3x3 kickboxing

10/16/2023
1 mile run

Muscle Snatch
45 2x5
95 x 2
105 x 2

Snatch
105 ps+1
115nf
115x1
125x1
135x1
145x1
150x1
155 2x1

Snatch Pull
165 pull+panda x 3
175 pull+panda x 3

Power Clean+hip+sj
45 x 5
115
135
155
175

10/18/2023
6x3 heavybag

10/19/2023
4x3 boxing
6x3 kickboxing

10/21/2023
11x3 heavybag

DB Bench
30x15
35 2x14
30x14

10/22/023
1 mile run

10/23/2023
8x3 heavybag

Chest Fly Machine
55x15
70 2x15
55x15

Weight:169
 
10/24/2023
7x3 heavybag

10/26/2023
8x3 heavybag

10/27/2023
1 mile run


Snatch
45 x 5
95 ms x 2
95 nf 2x1
115 ms x 2
115 2x1
125 x 1
130 x 1
135 2x1
140 x 1
145 0/2
135 x 1

Back Squat
45 x 5
115 x 5
165 x 5
200 x 5

Pull Ups
x5w
x4w
x4c

10/29/2023
1 mile run

10/30/2023
1 mile run

8x3 heavybag

Leg Raises
2x20

10/31/2023
2 hours boxing

11/1/2023
8x3 heavybag

11/2/2023
8x3 heavybag

11/4/2023
Snatch
45 x 5
95 ms x 2
95 ps +1
115 ps+1
115 x 1
125 x 1
130 x 1
135 5x1

Power Clean +Hip Clean+SJ
95mc+2ohp+3pc+pp
115 pc+hip clean+sj
135 pc+hip clean+sj
155 pc+hip clean+sj
170 pc+hip clean+sj

Lu Raises
5lb 2x15

Overhead Press
45 x 10
95 2x5

Pull Ups
x5w
x5w
x3w

Back Extensions
x10
+40 10x2

11/6/2023
Snatch
45 x 5
95 ms x 2
95 ps
115 ps+1
115 x 1
115 nf pause bottom
125 nf 2x1
130 nf
135 nf
140 nf emom 5x1

Back Squat
115 x 5
165 x 3
205 x 3
220 x 3
255 x 3

11/7/2023

6x3 heavybag

11/8/2023
DB OHP
30x10
35 2x8
30x8

DB Curls
+15x20x2

Back Extensions
+60 2x10

Leg Raises
2x20

11/10/2023
8x3 heavybag

11/12/2023
Snatch
45 x 5
95 ms x 2
95 nfps+nf h x 2
115 nfps + nf h
125 nf
130 x 1

Back Squats
115 x 5
165 x 3
205 x 2
265 x 2

Overhead Press
115 x 5

11/13/2023
Pull Up
2x5w
x4+f+1

Laying Leg Raise
x20

11/15/2023
8x3 heavybag

DB curls
15x20x3

RCLR
2x20

Back Extensions
+60 2x10

11/17/2023
1 mile run

11/19/2023
Snatch
45 x 5
95nf
95 nfps+h
115 nfps+hip
125 ps+1
135 ps +1
145 x 1

135 PC +HC x 2+SJ x 2
 
11/20/2023
10x3 heavybag

Back Squat
45 x 5
115 x 4
165 x 3
205 x 3
255 2x2

11/22/2023

Shoulder Cable Work

Snatch
45 x 5
95 ms x 2
95 ps+1
95 nf
115 ps 2x1
125 nf
135 x 1
145 x 1
150 1/2
145 x 1

Back Squat
45 x 5
115 x 4
165 x 3 pause
205 x 3 pause
215 x 5
230 x 5

Overhead Press
115 x 3
120 x 2+f
115 x 3

11/24/2023
6x3 heavybag

11/25/2023
8x3 heavybag

Power Snatch
45 x 5
95 ms x 2
105nf x 2
115 ps x 2
125 ps x 2

11/26/2023
Back Squat
45 x 5
135 x 4
185 x 3
225 x 5
235 x 5
245 x 5

Overhead Press
45 x 5
95 x 5
120 x 4+mc+1
115 x 5
 
Last edited:
11/27/2023
8x3 heavybag

Back Extensions
+70 2x10

11/29/2023-11/30/2023
Skiing

12/3/2023
Back Squats
45 x 5
135 x 5
185 x 5
225 x 3
250 2x5

12/4/2023
Sick for a week+

12/11/2023
Skiing

12/13/2023
3 hours boxing

DB OHP
25x12
30x10
25x10

Back Extensions
x20
+30x20

Ez Bar Curls
30lbx15

Db Curls
15lbx15

Leg Raises
2x20

12/17/2023
9x3 heavybag
 
Last edited:
12/18/2023
8x3 Heavybag

Rear Delt Machine
40x10
45 2x10
40x10

Back Extensions
x15
+40x20

12/20/2023
9x3 heavybag

12/21/2023
2 hours boxing

Leg Raises
3x20

Overhead Press
45x10
65 x 7
95 2x5

Back Extensions
x20
+50x10

12/26/2023
Snatch
45 2x5
95 ms x 2
95 ps+hip 2x1
105 1+ohs
115 ps+hip
115 x 1
125 ps+1
125 x 1
125 ps
125 x 1
125 ps
130 ps
115 ms x 2
115 ms 1/2

Back Squat
45 x 5
115 x 5
165 x 4pause
205 x 5 pause

12/27/2023-1/1/2024
Vacation

12/29/2023
1 hour ice skating

1/2/2024
7x3 heavybag
 
Last edited:
1/5/2024
7x3 heavybag

1/6/2024
Back Squats
45 2x5
115 2x5
165 x 5
205 x 5
215 x 5

Overhead Press
45 x 7
95 x 5
105 x 5
115 x 5

1/8/2024
7x3 heavybag
2x3 shadow boxing
2x3 jump rope
35 burpees
40 push ups
50 air squats
25 sit ups
1.5 hours muay thai/kickboxing

Weight:172


1/10/2024

Back Squats
45 2x5
115 x 5
165 x 5
205 x 4
225 x 5

Overhead Press
45 x 7
95 x 4
115 x 2
125 x 1
135 x 1 (PR)

DB Curls
25 x 20

DB Supinated Raises
15 x 15
10 x 15

Back Extensions
x20
+50 x 10

Side Laying DB external rotation
5llb 3x15
 
Last edited:
1/12/2024
7x3 heavybag

1/14/2024
6x3 heavybag

1/16/2024
2x3 shadowboxing
12x3 heavybag rounds
2x3 double end bag

Weight:170

Back Extensions
x15
+60x10

DB curls
15lb x 20

Supinated DB raises
10lb x 10

Pull ups
x5c
x3n

1/17/2024
Back Squats
45 x 5
115 x 5
165 x 5
205 x 3
255 2x5

Overhead Press
45 x 5
95 x 5
115 x 5

1/23/2024

8x3 heavybag

Back Extensions
x20
+70 x 10

Back Squats
45 x 5
115 x 5
165 x 4
205 x 3
265 x 5
 
Last edited:
1/24/2024
Overhead Press
45 2x5
95 x 5
105 x 5
115 3+f
114 x 4
95 x 6

Rear Delt Machine
40x10
45 2x10

1/28/2024
Back Squats
45 x 5
115 x 5
165 x 4
205 x 3
255 x 2
205 x 5

Back Extensions
x15
+80 x 10

1/29/2024
1x2 shadowboxing
8x3 heavybag

Roman Chair Leg Raises
2x20

DB curls
15lb2x20

1/30/2024
7x3 heavybag
2x3 double end bag
2x3 shadow boxing
1.5 mile run

2/1/2024
16 x 3 heavybag
2x3 double end bag
2x3 shadow boxing

Roman Chair Leg Raise
2x20
 
Last edited:
2/5/2024
1x3 shadowboxing
9x3 heavybag

Overhead Press
45 2x10
65 x 10
85 x 5
95 x 5

Roman Chair Leg Raises
3x20

2/6/2024
1x3 shadowboxing
6x3 heavybag rounds
4x3 mitts
2x3 double end bag
1x3 head kicks
1x3 knees

20 minutes swimming cardio

2/9/2023
1x3 shadow boxing
15 minutes holding mitts for youth class
11x3 heavybag rounds

Overhead Press
45 x 10
65 x 10
95 x 8
95 x 7

DB curls
15x10
20x10

Assisted pistol squats
2x10

Back Extensions
x10
50lb x 10

Swimming Cardio 10 laps

Weight:171
 
Last edited:
2/12/2024
3x3 shadowboxing
4x3 boxing heavybag
6x3 kickboxing heavybag

2/13/2024
Overhead Press
45x10
65 x 5
95 x 5
115 x 5
120 x 4
125 x 3

Pull ups
x5
x4

Leg Raises
2x20

5 laps Swimming

2/14/2024
.5 mi run
Couple Sprints

2/15/2024
2x2 shadow boxing
3x3 boxing heavybag
4x3 kickboxing heavybag


Back Extensions
x12
+50 x 15
Leg Raises
2x20

Swimming 7 laps
 
Last edited:
2/19/2024
1.12 mile run

2x2 shadowboxing
5x3 boxing heavybag
5x3 kickboxing heavybag
2x3 double end bag
2x3 boxing heavybag
1x3 low kicks

Overhead Press
45 x 10
95 x 5
115 x 4

Pull Ups
x5
x3.5

Leg Raises
2x25

Back Extensions
X15
+60x15

Swimming 15 laps

2/20/2024
2x2 shadowboxing
4x3 boxing heaybag
4x3 kickboxing heavybag

Swimming 17 laps

2/22/2024
3x3 shadowboxing
4x3 boxing heavybag
5x3 kickboxing heavybag
1x3 kicks

Swimming 30 laps

2/23/2024
3x3 shadowboxing
4x3 boxing heavybag
5x3 kickboxing heavybag
1x3 kicks and elbows

2/24/2024
1.6 mile run
 
Last edited:
2/26/2024
2x3 shadowboxing
8x3 heavybag boxing
4x3 wrecking ball bag muay thai

Swimming 20 laps

2/28/2024
2x3 shadowboxing
10x3 boxing heavybag

Swimming 25 laps

2/29/2024
3 mile run

3/1/2024
2x3 shadowboxing
8x3 boxing heavybag

Swimming 30 laps

3/4/2024
Swimming 30 laps

3/5/2024
1x3 shadowboxing
4x3 boxing heavybag
2x3 muay thai pads
4x3 kickboxing heavybag

Back Extensions
2x20

Leg Raises
2x25

OHP
45x10
65 x 5
95 2x5

Pull Ups
x5

Swimming 20 laps

3/6/2024
2x3 shadowboxing
4x3 boxing heavybag
2x3 muay thai pads
1x3 boxing punch drum
2x3 kickboxing heavybag
1x3 Teeps and Knees

Swimming 20 laps
 
Last edited:
3/11/2024

Swimming 20 laps

3/12/2024
2x3 shadowboxing
6x3 boxing heavybag
1x3 boxing mitts
3x3 kickboxing heavybag

3/13/2024
2x3 shadowboxing
6x3 boxing heavybag
3x3 kickboxing heavybag

Break down boxing ring

3/14/2024
Setup boxing ring

3/15/2024
Breakdown boxing ring

3/16/2024
Rolled ankle ouch

3/18/2024
3x3 shadowboxing
14 x 3 heavybag, mainly boxing

Swimming 15 laps

3/19/2024
Swimming 25 laps

3/20/2024
2x3 shadowboxing
10x3 heavybag boxing
5x3 boxing mitts

Swimming 15 laps

3/21/2024
Shadowboxing 2x3
3.25 mile run

3/22/2024
Pistol Squats
6x5

Push ups 6"
3x10

Back Extensions
3x20

Chin Ups
2x5
x3.5

Swimming 10 laps
 
Last edited:
3/26/2024
Swimming 15 laps

3/27/2024
Shadowboxing
2x3

Boxing Heavybag
6x3

1.75 mile run

3/28/2024
Shadowboxing
2x3

Boxing Heavybag
6x3

Reflex Bag
4x3

Kickboxing Heavybag
2x3

Shadowboxing in ring
3x3

3/29/2024
Swimming 20 laps

4/1/2024
Power/Snatch
45 x 5
65 ms+5ohs
65 ps x 2
95 hp x 2+ps
95 ps x 2
100 ps x 2
105ps+1
115ps+1
120ps+1

Power Clean/Ohp/Push Press/Split Jerk Complex
45 x 8
95pcx2+5ohp
100pcx3+4ohp
115 pcx2+ohp+sj
135pcx2+pp+sj
145pcx2+pp+sj

Swimming 8 laps

Weight 173-176

4/2/2024
Boxing Sparring
2x2 100% all out

Boxing mitts
2x3

Heavybag boxing
2x3

4/3/2024
Swimming
15laps/750yd:26 minutes

4/6/2024
Swimming
15laps/750yds/25 minutes

4/8/2024
Swimming 20 laps/1000yds/30 minutes

4/9/2024
2 mile run 20 minutes

4/12/2024
3 mile run 35 minutes
 
Last edited:
4/14/2024
5k run 33:45

4/15/2024
Snatch
45 x 5
95 ms x 2
95 ps +1
105 ps +1
115 hps+hip snatch nf
125 hps x 2
135 hps+1
135 x 1

Power Clean and Jerk/Complex
45 x 5
135 pc+hpc+pp+sj
155 pc+hpc+pp+sj
175 pc+sj
185 pc+sj 2x1

Box Squats
45 x 5
135 x 5
185 x 5

Full Squats
205 x 5

Lu Raises
5x10
10x10

Leg Raises
2x20

Swimming 15laps/750yds

4/19/2024
Swimming 20 laps/1000yds
 
Last edited:
4/21/2024
3.6 mile run 41 minutes.

4/23/2024
Step Downs 6"
x5

Single Leg Glute Bridges 5 second hold
x5

Step Downs 12"
x5

Pistol Squats 12"
x5

Pistol Squats
x5R
x0L

Assisted Pistols 6"
x7L

Pistol Squats 6"
x5R

Pistol Squats 12"
x5L

Glute Bridge 5 sec hold
x5

Back Extensions
3x20

Leg Raises
3x20

Swimming 20 laps/1000yards/31 minutes.

4/24/2024
Shadowboxing
2x3

Slip Bag Shadowboxing
2x3

Heavybag
7x3 boxing
1x3 Kicking

Swimming 15 laps/750yards/20 minutes

4/25/2024
2 mile run 21 minutes
 
Last edited:
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