Guevara Smash!!! (Health, Strength)

[GunsforGuevara]

Thursday

Gym

Deadlift
60kgx5
100kgx5
120kgx3
140kgx2
140kgx2
150kgx2

Bent Over Rows
70kgx5x2
80kgx5x3

Shrugs (DB)
42.5lbsx8x3

Pulldown
65kgx5
70kgx5
70kgx5
80kgx5 (close grip)
80kgx5 (close grip)


Saturday

Gym

Push Press
40kgx5
50kgx5
50kgx5
60kgx5
62.5kgx3
40kgx5

Incline Press
60kgx5x3
70kgx3x2

Bench Press
60kgx5
70kgx5
80kgx5
80kgx5
90kgx2

added a few shoulder exercises. Nothing worth noting


Sunday

Gym

Back Squat
barx10x2
60kgx5
70kgx5
80kgx3
80kgx3
90kgx2
100kgx2
100kgx0 Couldn't get past parallel

Stiff Legged Deadlift
60kgx8x3

Barbell Step Ups
60kgx10(per Leg) x2

Box Jumps
short box
10x2

 

[GunsforGuevara]

Wednesday

Gym
I was still in Koh Samui at this point (same as last week). I found a gym called "World's Gym" It was about an hour walk from my hotel and about a good 25 minute walk from the beach. Of course being near the beach meant tons of people working out without shirts doing the standard Bench/Curl monkey routines. ugh. The gym cost five bucks (150 baht) for a day pass and most importantly it had a squat rack.

Deadlifts
The gym was as hot inside as outside so I had a hard time keeping a good grip.
70kgx5
100kgx5
120kgx3
140kgx2
140kgx2
150kgx0 Started to slip out of my hands
100kgx5

Bent Over Rows
80kgx5x5

Shrug
90kgx5x5

Pulldowns
70kgx5
80kgx5
90kgx5x2 Close Grip
100kgx4 Close Grip


Friday
Thursday I spent the day traveling to the the west side of Thailand to another Island called Phuket. Out of pure coincidence a block away from my hotel there was a gym that had a squat rack. Sweet. And no Frenchmen curling without shirts.

Outside:

Lobby:

Weight Room:

Gym

Back Squat
barx10x2
60kgx5
80kgx5
90kgx3
100x2
100kgx2
110x2 Mid thigh parallel but not top thigh parallel.

Front Squat
60kgx3x5

Stiff legged Deadlift
60kgx8x3

Finished with GMs and some cardio.


Saturday

Gym

Standing Overhead Press
Barx10
50kgx5

Push Press
50kgx5x4 On my last set I think I pulled a muscle in between my neck and shoulder. But it didn't fell too bad.

Bench Press
Barx10
70kgx5
70kgx5
80kgx5
80kgx5
90kgx5

Incline Press (w/ Dumbbells)
22kgx5
30kgx5 Had to stop after this as my shoulder/neck really started to hurt. :icon_sad:

 

[GunsforGuevara]

Thursday
I'm back from vacation in Thailand. The food is good there and the availability of international food is far superior to Korea. I ended up gaining 2.5kgs and I enjoyed putting on every kilo. Now I'm back in Korea. The new semester has started for the students and it's back to work.

Gym

Deadlift
80kgx5
100kgx5
120kgx5
130kgx5
130kgx5

Bent Over Rows
80kgx5
80kgx5
85kgx5
85kgx5
85kgx5

Shrugs
90kgx5
95kgx5 My ROM shortened with the added weight.
90kgx5
90kgx5
90kgx5

Pulldowns
70kgx5x3
80kgx5x2 Closed grip

Added some curls for fun.

 

[GunsforGuevara]

Double post

 

[GunsforGuevara]

Saturday

Gym
Hungover and weak. Meh!

Bench Press
50kgx5
70kgx5
80kgx5
85kgx3 Couldn't hit 4th rep
90kgx0
60kgx10

Incline Press
60kgx5
60kgx5
70kgx5

Standing Overhead Press
40kgx5
45kgx5
50kgx5 Had to push press all reps.
45kgx5 had to push press the last few reps.
40kgx5

Core
Sit-ups, Lying leg raises and cable crunches.

 

[GunsforGuevara]

dbl. post.

 

[GunsforGuevara]

Sunday

Gym

Back Squat
60kgx5
70kgx5
80kgx5
90kgx3 My hamstring seized up so I had to cut the squats short.

Stiff Legged Deadlift
60kgx5
80kgx5
80kgx5
90kgx4 Lost my grip on the fifth rep.
90kgx5 Rom was reduced in the last few reps.

Hyperextensions
BW +20kg x10x5

Pinch plates w/ 5kg plates
I was aiming for 30secs each set. But it was a lot harder than I thought.
31sec x1
25sec x1
20sec x1
20sec x1

Wrist Curls
20kgx10x3

 

[GunsforGuevara]

Wednesday

Gym
Today was a good day.

Standing Overhead Press
barx10
40kgx5
45kgx5
50kgx5
55kgx5 Push Pressed the last rep.
55kgx5 Push Pressed.

Deadlift
80kgx5
100kgx5
120kgx5
130kgx5
135kgx5

Bent Over Rows
70kgx5
80kgx5
85kgx5
90kgx5
95kgx5 ROM was a little short.

Shrugs
80kgx5
85kgx5
90kgx5
95kgx5
95kgx5

Pulldowns
At this gym the weight only goes to eighty kilos and I'm still too fat to do a pull-up.
60kgx5
70kgx5
80kgx5
80kgx5 Closed grip
80kgx5 Closed grip

Curls
Barbell curls and hammer curls

 

[GunsforGuevara]

Saturday

Gym

Front Squat
40kgx5
45kgx5
50kgx5
55kgx5
55kgx5 Used straps

Back Squat
60kgx5
65kgx5
70kgx5
75kgx5
80kgx5

Stiff Legged Deadlifts
60kgx5
70kgx5
80kgx5
80kgx5
70kgx5

Bench Press
60kgx5
70kgx5
75kgx5
80kgx5
70kgx5

Incline Press
40kgx5
50kgx5
60kgx5
70kgx5
60kgx5

Pinch Plates w/ 5kg plates
30sec
30sec
30sec
25sec
25sec

Lateral Raise/Rear Dealt Flyes
Supersetted
10kgx8x2

 

[GunsforGuevara]

Week 2
Now that I'm back to going to the gym and boxing I figure I should have a more effective plan. I'm aiming for 3-4 days at the boxing gym and 2 days for weights. If I can get some swimming in, that's a bonus. For the weight training I'll do 5x5 progression that I found on Powerlifting Heads-Up Visit Gatornutrition.com. It should take me to the end of December, then I'll test my one rep maxes. I'm also going to include my diet to encourage me to keep on track.

Monday
Diet
2,511 Calories, 103.6g Fat, 289.6g Carbs, 117.1g Protein


Tuesday
Diet
3,377 Calories, 167.0g Fat, 342.8g Carbs, 142.6g Protein

Boxing
Finally back at the boxing gym. Yay! I weighed in at 136.5kg. Boo! I feel like I'm back at square one here.

-30min treadmill, The cardio just about killed me.
-Stretching
-Jab/Cross, 150 times x 1 set.
-1,2,1,2, 150 times x 1 set.
-Abs circuit.


Wednesday
Diet
2,663 Calories, 121.6g Fat, 250.6g Carbs, 152.3g Protein

Gym
Standing Overhead Press
35kgx5
35kgx5
40kgx5
45kgx5
45kgx5

Deadlift
95kgx5
100kgx5
110kgx5
120kgx5
125kgx5

Bent Over Rows
60kgx5
65kgx5
70kgx5
75kgx5
80kgx5

Shrugs w/towels
I'm going to use towels to help improve my grip. When I start to lose grip I'll switch back to regular shrugs.
65kgx5
70kgx5
75kgx5
80kgx5
<s>85kgx5</s> I had a brain fart and forgot to do the last set.

Pulldowns
60kgx5
70kgx5
70kgx5
80kgx5 Closed grip
80kgx5 Closed grip

Finished with some Barbell curls.

 

[GunsforGuevara]

-=-

 

[GunsforGuevara]

Week 2​

Five-day weekend! It's 'Chuseok' (Korean Thanksgiving) right now. I'm off work from Friday to Tuesday. The boxing gym is closed for the holidays too. Though, I have no excuses for being lazy or the shitty diet for the rest of the week.

Thursday
Diet
3,589 Calories, 137.6g Fat, 407.0g Carbs, 189.1g Protein


Friday
Diet
2,974 Calories, 137.7g Fat, 342.1g Carbs, 95.7g Protein


Saturday
Diet
3,342 Calories, 142.5g Fat, 379.2g Carbs, 118.0g Protein

Cardio
Swam 1.6km. Front Crawl.

Gym

Front Squat
40kgx5
45kgx5
45kgx5
50kgx5
55kgx5

Back Squat
65kgx5
70kgx5
75kgx5
80kgx5
85kgx5

Stiff Legged Deadlift
60kgx5
65kgx5
70kgx5
75kgx5
80kgx5

Pinch Plates w/ 5kg plates
30sec x5


Sunday
Diet
3,705 Calories, 179.1g Fat, 313.2g Carbs, 205.4g Protein


Monday
Diet
2,780 Calories, 121.3g Fat, 287.4g Carbs, 132.3g Protein

Gym
Bench Press
55kgx5
60kgx5
65kgx5
70kgx5
75kgx5

Incline Press
45kgx5
50kgx5
55kgx5
60kgx5
60kgx5

Lateral Raise/Rear Dealt Flyes
Supersetted
11kgx8x3

Hyperextentions
BWx10x3

Core
Sit-ups, Lying leg raises, weighted twists and weighted crunches.

 

[GunsforGuevara]

-dbl. post-

 

[GunsforGuevara]

Week 3​

Spent most of the the week sick. ​

Tuesday
Diet
2,961 Calories,117.7g Fat, 323.2g Carbs, 160.0g Protien

Gym
Overhead Press
30kgx5
35kgx5
35kgx5
40kgx5
45kgx5

Deadlift
85kgx5
95kgx5
100kgx5
110kgx5
120kgx5
Stopped here. I had some bad stomach cramps and was feeling queasy.

Wednesday
Diet
2,205 Calories,81.9g Fat, 250.9g Carbs, 125.9g Protien


Thursday
Diet
2,722 Calories,117.0g Fat, 312.1g Carbs, 103.2g Protien


Friday
Diet
2,393 Calories,84.9g Fat, 232.9g Carbs, 186.2g Protien

Boxing
-30min Treadmill, 2.64km. 1km-10:11 minutes, 1 mile-17:15 minutes
-Stretching
-Jab/Cross, 150 times x 1 set
-1/2/1/2, 150 times x 1 set.
-Abs circuit


Saturday
Diet
2,952 Calories, 144.2g Fat, 286.9g Carbs, 134.4g Protien

Gym
Front Squat
40kgx5
40kgx5
45kgx5
45kgx5
50kgx5

Back Squat
60kgx5
65kgx5
70kgx5
75kgx5
80kgx5

Pulldowns
Needed to finish last Tuesday's workout.
60kgx5
70kgx5
80kgx5
90kgx5
80kgx5

Bent over Rows
60kgx5
60kgx5
65kgx5
70kgx5
75kgx5

Shrugs w/ towels
60kgx5
60kgx5
65kgx5
70kgx5
75kgx5

Stiff Legged Deadlifts
60kgx5
60kgx5
65kgx5
70kgx5
75kgx5

Boxing
-20min Treadmill, 1.8km. 1km-10:00 minutes, 1 mile-16:20 minutes
-Stretching
-Punchouts, 2x3 min rounds.
-Punchouts, 2x2 min rounds. The trainer said I need to start doing 3min rounds on the heavy bag now. I was able to keep up for the first two rounds, but the third and fourth I started to gas. I'm gonna have to really work on my cardio cause, as of next week, I need to do seven 3min rounds on the bag.
-Jab/Cross, 150 times x 1 set.
-1,2,1,2, 30 times x 1 set. Pretty much bombed out at this point. Couldn't finish.
-Abs Circuit


Sunday
Diet
3,337 Calories, 151.5g Fat, 389.7g Carbs, 131.2g Protien

 

[GunsforGuevara]

Week 4
Weighed in at 135.5kgs.​

Monday
Diet
2,628 Calories, 108.5g Fat, 307.4g Carbs, 97.5g Protein

Boxing
-30min Treadmill, 2.84km. 1km-9:56 minutes, 1 mile-15:40 minutes
-Stretching
-Punching bag, 3 min rounds x 7.
-Jab/Cross, 150 times x 1 set.
-Abs Circuit


Tuesday
Diet
2,511 Calories, 113.8g Fat, 198.9g Carbs, 170.5g Protein


Wednesday
Diet
3,527 Calories, 170.7g Fat, 249.0g Carbs, 243.2g Protein

Boxing
-30min Treadmill, 2.88km. 1km-9:30 minutes, 1 mile-15:40 minutes
-Stretching
-Punching bag, 3 min rounds x 7.
-Jab/Cross, 150 times x 1 set.

 

[GunsforGuevara]

Week 4​

Thursday
Diet
2,655 Calories, 106.9g Fat, 305.0g Carbs, 107.0g Protein


Friday
I've fucked up my middle finger on my right hand earlier this week. It hurts when I close it or squeeze my hand. I'm not a 100% sure how it happened. There's no swelling or bruising... so I don't feel like it's an emergency. Oh well, I have some time off next Tuesday afternoon and I need to see a doctor about my toe (It's fucked up too). I'll have him check my finger just in case.

Diet
3,997 Calories, 201.4g Fat, 390.0g Carbs, 174.5g Protein
Bad, bad food choices today. I think I messed up any weight loss gains I made this week.

Gym
Standing Overhead Press
35kgx5
35kgx5
40kgx5
45kgx5
45kgx5

Deadlifts
95kgx5
100kgx5
110kgx5
120kgx5 Problems with my grip on my right hand. Had to use straps.
125kgx5 w/ straps

Bent Over Rows
60kgx5
65kgx5
70kgx5
75kgx5
80kgx5

Shrugs w/towels
60kgx5
65kgx5
70kgx5
75kgx5
80kgx5

Pulldown
60kgx5
70kgx5
80kgx5
80kgx5
80kgx5


Saturday
Some friends came into town and I spent the weekend eating out and drinking.
Diet
3,613 Calories, 170.0g Fat, 332.6g Carbs, 129.5g Protein


Sunday
Diet
4,092 Calories, 204.4g Fat, 360.8g Carbs, 198.4g Protein

 

[GunsforGuevara]

Week 5
Weighed in at 136kgs.
I gained 0.5kg last week and my daily average was 3,289 Calories, 153.7g fat, 306.2g Carbs, 160.1g Protein. Not good. I really need to reign in my diet this week.​

Monday
Diet
2,480 Calories, 108.7g Fat, 212.7g Carbs, 166.2g Protein

Boxing
My hand still hurts.
-20min Treadmill, 1.90km. 1km-9:34 minutes, 1 mile-15:02 minutes
-Stretching
-Punching bag, 2min rounds x3
-Jab, 3min round x1
-Punching bag, 2min rounds x4
-Jab/Cross, 3min round x1
-Abs Circuit


Tuesday
Diet
2,977 Calories, 134.5g Fat, 322.8g Carbs, 119.8g Protein

Boxing
-20min Treadmill, 1.90km. 1km-9:56 minutes, 1 mile-16:00 minutes
-Stretching
-Punching bag (Punch Outs), 3min rounds x3
-Jab, 3min round x1
-Punching bag (Punch Outs), 3min rounds x2
-Punching bag (Punch Outs #2), 3min rounds x2. The instructor came over and showed me a different way to do punch outs, 1(r)/1(l)/3/4/5/6 in rapid succession.
-Jab/Cross, 3min round x1
-1/2/1/2, 3min round x1
-Abs Circuit


Wednesday
I went to the doctor today. He checked my hand and said it was nothing serious. Just have to take it easy while boxing. Also had to have a chunk of my toenail ripped off, another ingrown nail. Hurts a little when I move (mostly from the pressure of the bandage on exposed skin.
Diet
2,755 Calories, 139.9g Fat, 272.5g Carbs, 106.8g Protein

Gym

Deadlifts
100kgx5
110kgx5
120kgx5
125kgx5
130kgx5

Bent Over Rows
65kgx5
70kgx5
75kgx5
80kgx5
85kgx5

Shrugs w/ towel
65kgx5
70kgx5
75kgx5
80kgx5
90kgx5

Finished with some curls.

 

[GunsforGuevara]

Week 5​

Thursday
Diet
2,770 Calories, 95.5g Fat, 290.1g Carbs, 180.3g Protein

Boxing
-20min Treadmill, 2.1km. 1km-9:04 minutes, 1 mile-14:44 minutes
-Stretching
-Punch Outs, 3min rounds x2
-Punch Outs, High/Low, 3min rounds x2
-Punch Outs #2, 3min rounds x3
-Jab/Cross, 3min round x3


Friday
Diet
4,335 Calories, 188.5g Fat, 567.2g Carbs, 110.4g Protein
Bad day, The high carbs are due to the four large muffins and a box of cookies.

Home
Used a medicine ball and sledgehammer. Some exercises were done twice, one for each side.

Overhead twists/side twists/squats x10x3

Sledgehammer Swings/Partial Push-ups/Side Throws/Squat Throws x10x1, x15x2

One handed Sledgehammer Swings x10x2

Medicine Ball Partial Push-ups x5


Saturday
Diet
3,292 Calories, 161.6g Fat, 335.0g Carbs, 134.8g Protein

Gym
Bench Press
40kgx6 warm-up
60kgx5
70kgx5
75kgx5
80kgx5
85kgx5

Incline Press
55kgx5
60kgx5
65kgx5
65kgx5
70kgx5

Standing Overhead Press
35kgx5
40kgx5
45kgx5
45kgx5
50kgx5

Pulldowns
Had a tough time gripping the bar with my right hand.
70kgx5x5

Cooled down with the stationary bike.


Sunday
Diet
3,533 Calories, 195.1g Fat, 293.8g Carbs, 161.2g Protein

Gym
Back Squat
65kgx5
70kgx5
75kgx5
80kgx5
85kgx5

Front Squat
40kgx2 Ouch. My left hamstring seized up on me as I was descending for the third rep.

Stiff Legged Deadlift
60kgx5
70kgx5
75kgx5
80kgx5
80kgx5

Front Squat
Took a rest and stretched out my leg.
40kgx5
40kgx1 Nope. Could only get myself down to bottom-thigh parallel before my leg would seize up.

Hyperextensions
BW+20kg x10x3

 

[GunsforGuevara]

Week 6
Weighed in at 136.7kgs.
Weights still going up. I averaged 3,190.7 Calories, 146.8g Fat, 333.0g Carbs, 140.5g Protein. This week I wanna lower my calorie intake to 2700 and bring the fat and carbs intake. I'm gonna have to be real careful here. This week is the beginning of a very stressful two months at work. When I get stressed my automatic reaction is to go for comfort food... which means junk food.​

Monday
Diet
3,070 Calories, 128.5g Fat, 351.3g Carbs, 116.2g Protein

Tuesday
Today was rough.

Diet
2,661 Calories, 91.6g Fat, 358.9g Carbs, 99.7g Protein

Boxing
-20min Treadmill, 1.94km. 1km-10:04 minutes, 1 mile-16:44 minutes My legs were murdered by the end of this.
-Stretching
-Punch Outs, 3min rounds x2
-Punch Outs, High/Low, 3min rounds x2
-Focus mitts with trainer. Worked on jab, cross and hook. First time working with the trainer and it wasn't pretty. My coordination is not very good.
-Heavy bag, practiced 1,2,1,2,3,4. One of the older boxers came over grilled me on all my mistakes and I spent the rest of the time with him working on correcting them.

• My hands were too low and not close enough to my body
• Hook was too wide and my elbow was too low when I threw it
• Jab wasn't being thrown properly.
• When throwing my cross I was turning but not driving with my legs.
• Sometimes when I threw my cross my right foot would leave the ground.

-Finished with Abs Circuit

Wednesday
Diet
Chicken wings and beer!
4,575 Calories, 235.5g Fat, 377.7g Carbs, 187.9g Protein

Boxing
-20min Treadmill, 1.71km. My legs were dead today.
-Stretching
-Punch Outs, 3min round x2
-Punch Outs #2, 3min round x2
-Jab/Cross, 3min round x2
-Right hook, 3min round x2 Worked on form.
-Left hook, 3min round x2 Worked on form.

Thursday
Diet
Still failing on the food discipline.
2,978 Calories, 135.1g Fat, 312.6g Carbs, 134.4g Protein

Gym

Standing Overhead Press
40kgx5
40kgx5
40kgx5
45kgx5
45kgx5

Deadlift
100kgx5
100kgx5
110kgx5
120kgx5
125kgx5

Bent Over Row
60kgx5
65kgx5
70kgx5
75kgx5
80kgx5

Shrugs w/towels
60kgx5
65kgx5
70kgx5
75kgx5
80kgx5

Pulldowns
60kgx5
70kgx5
70kgx5
80kgx5 Closed grip
80kgx5 Closed grip

Finished with some curls.

 

[GunsforGuevara]

Week 6
​

Friday
Diet
2,759 Calories, 107.3g Fat, 242.6g Carbs, 209.2g Protein

Cardio
Swam 1km, Front crawl. It was fun going back to the pool.

Boxing
-20min Treadmill, 1.7km. I had a hard time with this today.
-Stretching
-Punch Outs, 3min round x2
-Punch Outs #2, 3min round x2
-Jab/Cross, 3min round x1
-Punch Outs, 3min round x6 The trainer came over and didn't think I was sweating enough so he told me to do more punch outs.
-Sparring! One of the older boxers, Kim, agreed to spar with me. This was my first time sparring and it was an eye opener. There's a lot for me to learn from this. Here's a quick rundown of the one round.

I put the head pad and gloves on... and off we went. First thing that came to mind was how slow I am. My punches and movement were slow enough and predictable (I only seem to move forward and back) that I only landed one jab the entire round. Every time I tried to move in and hit him I would end up eating a jab or a hook. I was able to keep my guard up for the first minute but after that I used my head to block the shots.:redface: I fared better when we clinched (in between trying to catch my breathe) with a few body shots. I think I might have been punching too hard then. Oops. Overall, it was a good time. Even though I couldn't do much and I was gassed as hell by the end of the round.

I'm not sure how often I'll get to spar again. It depends on the other boxers. Really, I'm too big to spar with the others and for them it's probably not worth it. Who knows. If I do get to a spar again anytime soon it will be more for my benefit then theirs.​

-Jab/Cross, 3min round x1, Worked on technique
-Finished with Abs Circuit

Saturday
Diet

3,836 Calories, 169.4g Fat,340.8g Carbs, 238.0g Protein

Gym
Bench Press
60kgx5
60kgx5
65kgx5
70kgx5
80kgx5

Incline Press
50kgx5
50kgx5
55kgx5
60kgx5
60kgx5

Core
Sit-ups, Lying leg raises, side bends, side crunches, and weighted twists.


Sunday
Diet
2,962 Calories, 110.0g Fat, 279.9g Carbs, 185.6g Protein

Gym
Back Squat
65kgx5
70kgx5
75kgx5
80kgx5
85kgx5

Front Squat
40kgx5
40kgx5
45kgx5
50kgx5
55kgx5

Stiff Legged Deadlift
50kgx5
65kgx5
70kgx5
75kgx5
80kgx5

Hyperextension
BW +20kg x10x3

Machine Dips
50kgx5
70kgx5
90kgx5
90kgx5
95kgx5