Ilk's Log - Boxing, soccer, conditioning

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

  1. Ilk

    Ilk Green Belt

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    24.09.18 Monday
    Morning - group boxing
    I did a huge warm up and was practicing my jab for 5 rounds.
    1 pad round.
    Partner drills for.defending the jab - hook combination
    3 spar rounds - did very bad at spars. No clue why. I wasnt on the mood.

    Afternoon 5+1 soccer with friends
     
  2. Ilk

    Ilk Green Belt

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    Week 2 completed. I felt healthy this week and for some reason I was feeling I am gaining muscle especially my back muscles. Loving the workout so far. Loving my afternoon boxing bag sessions or when I play soccer. Sometimes feeling tired, but I try to fix it with a good old sleep and eat enough.

    Week 3

    Workout A1
    DL 2x6x85 and double rest pause set with 85 - 6+4+3 reps - 5kg increased from last week
    Pull ups 2x4 and double rest pause set 4+2+2 - trying to add that + 1 rep, but so far too weak :(
    Chest supported Row machine - 6 x 60 + 8 x 60, + drop set: 8x60, 10 x 50, 12x40 - for some reason I though I have this in my exercise selection
    Back shoulder exercice (peck deck reverse flyes) - 30 x 8 + 35 x 8 + drop set: 35x8, 30x10, 25x12
    Biceps curls 2x6x30 + double rest pause set with 30 kg - 6 reps + 3 reps + 2reps - added 1 more rep to the last set, 30 kg feels still heavy
     
  3. Ilk

    Ilk Green Belt

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    Life is loving it giving me lemons. So I got dropped out of soccer team, split with my girlfriend and now I lost my job. Lets see if I can find motivation to train these days...
     
  4. MilkManUK

    MilkManUK Brown Belt

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    That sucks, but don't give up!
     
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  5. Ilk

    Ilk Green Belt

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    I am not I am the gym atm :)
     
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  6. Ilk

    Ilk Green Belt

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    26.09.2018
    B1
    warm up jump rope + static streching
    Squat warm up sets + 2x6x80 and heavy rest pause set 6x80 + 2x80 + 2x80 - increased 5 kg from previous work out
    Bench 2x6x60 and heavy rest pause 6x60 + 3x60 + 3x60 -bench felt heavy this time
    Lateral rises 2x8x12,5 kg dummbells + 6x12,5 + 8 x 10 + 10 x7 ,5 kg dumbbels - same weight
    Triceps Rope - 3x8x35 slow excentric
     
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  7. Sano

    Sano Black Belt

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    Head up my man (unless you're sparring then tuck that sucker!), it'll be alright.
     
  8. Ilk

    Ilk Green Belt

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    Hey I went traveling a bit I completed one more work out. It was a completely random decision. Quickly packed my backpack, took some money, loaded gasoline and.LPG and just drove.

    Went to my ex spend last night together. Went to Sofia but kind of stopped on many places to explore. Went hiking with a friend from Sofia.

    Man my 96 audi a6 quattro kicks ass. That has to be the car that can go anywhere and drive through any terrain. Fall in love with my car. Never though it is that good.

    It was a yolo experience and I enjoyed it. Kind of got me away from the frustration. Will start working out and looking for a new job today.
     
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  9. Ilk

    Ilk Green Belt

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    01.10.18 Monday
    Soccer 90 mins - fell very badly on my right wrist

    02.10.18 Tuesday - rest

    03.10.18 Wednesday A1
    jump rope + static strech
    DL
    5x50
    5x70
    6x90
    6x90
    double rest pause set 6x90 + 4x90 + 2x90

    Chin ups 4 reps + 4 reps + double rest 4 reps + 2 reps + 1 rep

    reverse flyes on a peck deck - 2x8 35 + drop set 8x35 + 10 x 30 + 12 x 25

    Biceps work out with a friend - barbell curls, hammer curls and etc
     
  10. Ilk

    Ilk Green Belt

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    04'10.18 Thursday

    Boxing workout
    1 pad round
    4 light spar
    4 heavier spar
    2 shadow boxing
    Core work
     
  11. Ilk

    Ilk Green Belt

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    05.10.2018 Friday

    skipping lots of lifting due to the wrist
    B1

    Squat - 12x bar, 5x50, 5x 70
    6x85, 6x85 + double rest pause set 6x85 + 3x85 + 2x85 - increased 5 kg from previous work out, will keep this weight till the rest pause goes to 6 + 4 + 3 reps

    Bench - 12 x bar, 5x40, 5x50
    6x 60, 6x 60 + double rest pause 6x60 + 4x 60 + 4x60 - still the same weight due to the wrist injury

    Lateral Rises - 2 x 8 x 12,5 kg dumbbels + drop set 8 x 12,5kg + 10x10 kg + 12 x 7,5 kg

    Triceps Rope - 8 x 35kg, 6 x 40 kg, 6 x 40 kg, 6 x 40 kg - slow extrentic

    Standing Calf Rises - 36x 120kg + 20 x 120kg


    Evening - soccer 5+1 for 60 mins, low tempo
     
  12. Ilk

    Ilk Green Belt

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    Very strange thing. The last month I have been constantly picking up injuries in my butt muscles. The pain starts from the lower back to the hips. I have never ever had such injuries before. It appears mostly at the right side, but I have had it on the left side. Yesterday it appeared after soccer... But I have had the pain randomly appear without even exercicing.
     
  13. Ilk

    Ilk Green Belt

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    06.10.2018 Saturday
    A2 completed

    Romanian DL - bar, 5x40, 5x60
    2x6x80 + double rest pause set 6x80 + 3x80 + 2x80
    Incresed 5 kg from previous work out. Does not feel heavy, but the grip slides. Will Aim for 6 + 4 + 2 clean reps next work out

    Pull Downs - 8 x 30 + 2x8 x 41 kg + mtor set 2x8 x 41 kg
    Increased 11 kg, but I still feel weird in this exercise. So I am experimenting with it. Not sure if I do it right at all.

    Chest supported Row - 5x40 + 2x8x55 kg + double rest pause set 8x55 + 5x55 + 3x55

    Preacher Curl - 5x10 + 5x20 + 2x6x30 + 8x20

    Shrugs- 2 x 8 x 25kg dumbbels
     
    Last edited: Oct 7, 2018
  14. Ilk

    Ilk Green Belt

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    07.10.2018 Sunday

    B2
    Front Squat 8xbar, 8x30, 5x40
    6x50, 3x60, +rest pause set 6x50, 4x50, 2x50
    The front squat seems stuck at 50. I will see how I will proceed with it.

    OHP - 6xbar, 6x30 ,5x40
    6x2x45 + double rest pause 6x45+4x45+2x45

    Pech Deck
    It was another machine so I just did 4 sets with different weight to practice proper technique

    Dips 2x4 + double rest pause 4+2+2 reps
    All in all very slow and lazy work out

    Afternoon 90 mins soccer
     
  15. Ilk

    Ilk Green Belt

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    08.10.2018 Monday
    Boxing
    Pad round 3 mins
    Spar round 3 mins
    Partner drills for awhile
    Spar round 2 mins
    Shadowboxing round 2 mins
    Boxing bag 2 mins
    Core work

    Very happy with my spar rounds. Did well this time

    Afternoon 60 mins 5+1 soccer with friends
     
    Last edited: Oct 8, 2018
  16. Ilk

    Ilk Green Belt

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    09.10.2018 - Tuesday

    A3 completed

    Warm up - bycicle 10 mins
    Lying Leg Curl:  8x80, 6x80 and one 6-8-10 drop set - 80 kg, 70 kg, 60 kg - 5 kg increased from previous work out
    Glute Ham Rises - 3 x 12 with 10 kg plate - 5 kg plate added from previous week but number of reps decreased
    Lat Pull Down - 2 x 6 x 70 + drop set 6x70 + 8x60 + 10x50 - no weight increase due to feeling pain in the wrist
    Cable Seated Row - 2 x 6 x 90 + mtor 6 x 90 - 5 kg added from previous week
    Hammer Curls - 2 x 6 x 12,5kg dumbbels + mtor 6x12,5 kg - same weight as before due to wrist pain
     
  17. Ilk

    Ilk Green Belt

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    10.10.2018 Wednesday

    Workout B 3 completed
    Warm up - 10 mins on the bicycle
    Leg Extensions - 2x6x65 + drop set 6x66 + 8 x 50 x 10 x 40 - weight increase 5 kg
    Incline Bench - 2 x 6 x 60 + drop set 6x60 + 8 x 50 + 10 x 40
    Decline Bench - 2 x 6 x 60 + mtor set 6x60
    Triceps Rope - 3 x 6 x 30 - last set mtor
     
  18. Ilk

    Ilk Green Belt

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    Decided to complete the work outs of 3rd week so I can at least complete the 4 weeks in actual 5 weeks.

    So
    11.10.2018
    B2 push again - completed
    Warm up 5 mins on the bicycle

    Front Squat - 12 x bar, 5 x 40
    6x55 + 6x55 + double rest pause set - 6x55 + 4x55 + 3x55 - 5 kg increase from the previous work out

    OHP - 12 x bar, 5 x 40
    6x 50 + 6x 50 + double rest pause set 6x50 + 4x50 + 3x50 - 5 kg increase from the previous work out

    Peck Deck
    8x40 + 6x 60 + 6x60 + mtor 6x60

    Dips
    4, 5, double rest pause 5+3+2 bodyweight
     
  19. Ilk

    Ilk Green Belt

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    Having some party days :)

    So 15.10.18 Monday
    A1
    DL - 12x50, 8x70
    6x90 + 6x90 + double rest pause set 6x90 + 4x90 + 2x90

    Chin ups
    5 + 4 + double rest 6+4+4

    reverse flyes on peck deck - 8x40 + 8 x 40 + drop set 8x40 + 10x35 + 12 x 30

    Biceps Barbel Curls - 6x30 + 6x 30 +mtor 6x30

    Afternoon soccer

    Tuesday rest

    Wednesday 17.10.2018
    B1
    Squat
    12 x bar, + 8x50 + 5 x 60
    6x80 + 6x80 + double rest pause 6x80 + 4x80 + 2x80

    Bench
    12x bar + 8 x 40 + 5 x 60

    6x70 + 6x70 + 6x70 - all slightly assisted on the rest rep by a spotter

    Lateral Rises
    8x 15kg dumbbels + 8 x 15kg + drop set 8x15 + 10 x10 + 12 x 10

    Triceps Rope - 8 x 30, + 6x35 + 6x35 + mtor 6x35
     
  20. Ilk

    Ilk Green Belt

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    18.10.2018 Thursday
    Boxing

    I have not been in a boxing class for awhile due to financial restrictions

    2 pad rounds
    5 spar rounds
    2 boxing rounds

    Some technical work between rounds. Like explanations and cornering instructions.
    Core work
     

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