Vision's Sports & Training Log

1.5 hour boxing class on Tuesday

1 hour lacrosse game yesterday, we won 6-5, I scored 2 goals I think.
 
Thursday, January 5, 2017 - Physio
1 hour assessment at my friend's clinic, he gave me some external rotation exercises to focus on.

Friday, January 6, 2017
1) Rotary cuff exercises: 3 sets each
- Band external rotations from shoulder height, Ext rot pull apart Iso's with extension, Lying overhead supports
2) Deadlifts: 135x10, 225x10, 315x8, 8, 8
3) 4 way Band neck exercises: 2 sets each

Saturday, January 7, 2017
1.5 hours of boxing class

Sunday, January 8, 2017
1) Rotary cuff exercises: 3 sets each
2) BB Bulgarian Split Squats: 45x10, 95x8, 135x8, 8, 8
3) Bent over BB Rows: 135x10, 155x10, 10, 10, 10
4) Hindu Pushups: 4x15
 
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Monday, January 9, 2017
Jump rope
Warm up
Shadow boxing
Heavy bag (until my thumbs started to kill, need new gloves)
Double end bag
Speed bag
Pullups, Dips, Calf Raises
 
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Tuesday, January 10, 2017
1.5 hour boxing class
 
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Wednesday, January 11, 2017
1 hour lacrosse game, won 5-2, scored 1 goal
 
Thursday, January 12, 2017
Rotary Cuff Exercises: 3 sets
Assisted Pullups: 3x10
Banded Tricep Pushdowns: 3x15
 
Friday, January 13, 2017
Speed bag
Jump rope
Warm up
Double end bag
1a) Hammer Strength Rows: 4x12
1b) Dips: 4x8 @ BW
2a) 1-arm Overhead Reverse Lunges: 3x10
3b) Pushup to Plank: 3x15

Saturay, January 14, 2017
1 hour boxing clas
 
Monday, January 16, 2017
Rotary Cuff Exercises: 3 sets each
Deadlifts: 135x10, 225x10, 315x10, 10, 10
 
Tuesday, January 17, 2017
1.5 hour boxing class
Tried my new gloves and they were killing me so I had a pretty shitty work out, wasn't able to put much force into my punches.
 
Wednesday, January 18, 2017 - Physio
Acupuncture and ART on left shoulder/chest
Chest stretches and Rolling back of shoulder
1a) Kettle Bell Swings: 1x20
1b) 1-arm Kettle Bell Swings: 1x20 each
1c) Side KB Swings: 1x20 each
1d) 1-arm Clean and Press KB: 1x20 each
1e) Double KB Clean: 1x20

Did that circuit twice

1 hour lacrosse game, lost 8-5, and I didn't score for the first time ever in this league.
Practice my shooting for 15 minutes afterwards.
 
Friday, January 20, 2017
3 rounds speed bag
4 rounds jump rope
2 rounds shadow boxing
2 rounds double end bag
1 round heavy bag (hands were busted)
4 supersets of dips and pullups

Saturday, January 21, 2017
1 hour boxing class, new gloves are finally breaking in
 
Monday, January 24, 2017
3 minute rounds:
3 rounds jump rope
3 rounds speed bag
4 rounds shadow boxing
3 rounds double end bag
Circuit #1: 45 deg Back Extensions, Standing Calf Raises, Back Squats (x3)
Circuit #2: Pullups, Dips, Renegade Pushup-Rows (x3)
 
Tuesday, January 24, 2017
3 minute rounds
3 rounds of jump rope
3 rounds of speed bag
**warm-up**
2 rounds of shadow boxing
4 rounds of heavy bag
2 rounds of double end bag
2 rounds of ab work
 
Wednesday, January 26, 2017
1 hour lacrosse game, lost 7-6, scored two goals but I also had 3 perfect opportunities to tie/win the game and I missed them all.
 
Thursday, January 26, 2017
30 minute physio appointment, some ART on left shoulder but mostly just talked

1) Shoulder external rotation exercises: 3 exercises, 3 sets each
Warm up
2) Deadlifts: 45x15, 135x10, 225x6, 275x5, 315x3, 365x3, 415x3, 315x3
3a) Band assisted Pullups: 3x10
3b) Band resisted Pushups: 3x12
4) 4-way Neck isometrics with green band: 3 sets each
 
Friday, January 27, 2017
10 minutes bike
10 minutes hand bike
10 minutes jump rope
10 minutes bike
20 minutes shadow boxing
Ab work

Saturday, January 28, 2017
1 hour boxing class, had so sub in shadow boxing and double end bag for a lot of the bag work since my hands were killing me.
4 sets of pullups and dips
 
Monday, January 30, 2017
10 minutes jump rope
10 minutes hand bike
10 minutes climber
10 minutes shadow boxing
10 minutes double end bag
10 minutes jump rope
Ab work
 
Tuesday, January 31, 2017
1) Rotary cuff exercises: 3 sets of 3 exercises
2) Back Squats: 45x15, 135x10, 185x5, 225x5, 225x5, 225x5, 245x5, 265x5
maybe it's because I'm getting old but my knees don't feel as great on squats as they once did. they feel juicy and squishy. no pain at least.
3) Neck/Trap circuit: 3 sets
 
Wednesday, February 1, 2017 - Physio
Shoulder ART and acupuncture
Circuit 1: TRX Rows, Pushups, Wide grip Pullups ... 3 sets
Circuit 2: TRX Rows feet elevated, TRX Rollouts, Chinups ... 3 sets
Circuit 3: Superman Planks, Rotating T Planks, Spiderman Pushups ... 3 sets
Internal rotation trampoline med ball throws: 3x20 @ 8 lbs

Lacrosse game, lost 11-8, I scored two goals but rolled my ankle bad in the last 30 seconds. I'll be off it for a while.
 
Sunday, February 5, 2017
1 hour boxing class
2 sets of each: pullups, dips, hammer strength overhead, hammer strength rows
 
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