Ilk's Log - Boxing, soccer, conditioning

[Ilk]

19.10.2018 Friday

A2 -
Romanian DL - 12x bar, 8 x 40, 5 x 60
6x80 + 6 x 80 + double rest pause 6x80 + 4x80 + 4x80

Pullover - 8x 20 kg dumbbell, 6x 25 kg, 7x 25, 8x25

Chest supported row
6x 65, 6x65 + double rest pause 6x65 + 6x65 + 6x65 kg

Preacher curl - 6x30 + 6x30 + mtor 6x30

 

[Ilk]

20.10.2018 Saturday

B2

Front Squt - 12 x bar, 8 x 40, 5 x 50,
6 x 55 + 6 x 55 + double rest pause - 6 x 55 + 4 x 55 + 2 x 55

OHP - 12 x bar, 8 x 40, 5 x 45
6 x 50 + 6 x 50 + double rest pause - 6 x 50 + 6 x 50 + 6 x 50 - daium I did not expect to do such a rest pause set

Peck Deck - 8 x 70 + 8 x 70 + mtor 7 x 70

Dips 5 + 5 + double rest pause 5+4+2

 

[Ilk]

21.10.2018 Sunday

As we were not going to play soccer that day I decided to do A3 and B3 at once

Warm up - bicycle 10 mins

Super set 1
Glute Ham Rises - 3 x 15 with 10 kg plate - reps increased
Leg Extensions - 2x6x65 + drop set 6x65 + 8 x 55 x 10 x 45 - weight increase 5 kg on the drop sets

Super set 2:
Lat Pull Down - 2 x 6 x 70 + drop set 6x70 + 8x60 + 10x50
Incline Bench - 2 x 6 x 60 + drop set 6x60 + 8 x 50 + 10 x 40

Lying Leg Curl:  8x85, 6x85 and one 6-8-10 drop set - 85 kg, 75 kg, 65 kg - 5 kg increased from previous work out

Super Set 3:
Cable Seated Row - 2 x 6 x 95 + mtor 6 x 95 - 5 kg added from previous week
Decline Bench - 2 x 6 x 60 + mtor set 6x60

Super Set 4
Hammer Curls - 2 x 6 x 15kg dumbbels + mtor 6x15 kg - same weight as before due to wrist pain
Triceps Rope - 3 x 6 x 30 - last set mtor

 

[Ilk]

22.10.2018 Monday

Boxing

warm on the bag a bit
1 pad round
5 spar rounds - did actually pretty well especially against my SP friend
2 bag rounds
boxing specific circuit 2 rounds
core work

Afternoon - 6+1 soccer with friends

Wrist pain

 

[Ilk]

24.10.2018 Wednesday

I have been taking a rest due to the wrist. I guess I injured it on the heavy bag or while sparring.

However today we had another very competitive 5+1 soccer game with friends. Our opponents were all amateur players while we were the guys from the neighbourhood and only 2 amateurs. We hold our own for quite awhile and I had a very good game doing some nice passes, tackles and assists.

I am thinking to hit the gym and do something (mostly core work) that does not include my wrist.

I will also take some rest from boxing, may work on my own on shadow boxing, we will see.

 

[Ilk]

25.10.2018 Thursday

Did a workout with a bodybuilder friend of mine. He helped me with some exercise selection with my injured wrist. Basically I can not pull, DL, bench and OHP but I can do some stuff on some machines.

He suggested I do something like a deload week where I just pump muscles with low weigh which I can easily manage till my wrist recovers.

My workout consisted wandering around different upperbody machines testing weights and pumping. It felt good to be honest and relaxing for my CNS.

26.10.2018 Friday

Basically same shit as yesterday but mainly lowerbody exercises. However decided to put some weight on the Squat

Squat - warm up lifts
3x6x90kg

Lower body and core exercices.

I am not giving up and that wrist cant stop me. I need to figure out how to work out.

 

[Ilk]

27.10.2018 Saturday

Man I had my first arm day. We worked with my body builder friend around different exercices where my wrist will handle some arm work.
We basically did 4 exercices each at 3 sets for the biceps and the triceps. The some forearm stuff.
Having fun with these as my CNS is really relaxing with all these pumping workouts.

 

[Ilk]

28.10.2018 Sunday - active rest day. Long walks with friends, their wives and babies

29.10.2018 Monday

Morning - Legs

Bicycle 5 mins
Squat - 12 x bar, 8x50, 6x70
6x90 +6x90 + double rest pause 6x90 + 3x90 + 2x90

Leg Press 3 sets
Walking Lunges - 3x10 each leg 30 kg
Super set of leg curls and luying leg curls

Evening - soccer. Low tempo non competitive.

30.10.2018

20 mins bicycle
Some upper body machines

 

[Ilk]

31.10.2018

A blessing - I felt no pain on my wrist. Decided to finish my last 2 weeks of the previous program

A1 - pull

Warm up bicycle 5 mins

DL - 12 x bar, 8 x 60, 5 x 80
5 x 100, 3 x 100, 3x95, 4x95

Pull ups - 4x4 bodyweight

Reverse flyes - 2 x 8 x 10 kg dummbbells + drop set 8x10 + 10 x 7,5 + 12 x 7,5

Preacher Curl - 2 x 6 x 30 + mtor 6x30

Evening soccer - 60 mins

 

[Ilk]

01.10.2018

B1 - push

Warm up 10 mins bicycle

Squat - 12 x bar, 8 x 60, 5 x 85
6x90 + 6 x 90 + double rest pause 6x90 + 4 x 90 + 2 x 90

Bench - 12 x bar, 8 x 40, 5 x 60
2x 70 - failure due to wrist pain
3x8x 60

Lateral rises - 2x8 x 12.5 kg dumbbels + drop set 8x12,5kg + 10x10 + 12 x 7,5

Triceps work - ropes and other exercices

Afternoon - soccer - damn I felt dead on this game I think I over trained and my body reacted pretty badly - I was dead tired by the end and everything was in pain - shins mostly, but ankles and knees too, even some lower back pain. I am taking a little rest

Yesterday however was a great day - I was on an interview for a pretty decent company and got offered a decent job which I accepted. Also went on a first date with a 27 years old hottie which went pretty well to. Great fucking day

 

[Ilk]

05.11.2018 Monday
A2
Soccer

06.11.2018 Tuesday
B2

07.11.2018 Wednesday
A3

Not writting down numbers as they are exactly the same as past workouts.

 

[Ilk]

09.11.2018 Friday
A3

 

[Ilk]

11.11.2018 Sunday
Did some upperbody work out with lots of super sets

14.11.2018 Wednesday
Soccer

15.11.2018 Thursday soccer

Landed a good job and a new girlfriend so I need to adjust my schedule a bit accordingly.

 

[Ilk]

17 and 18 November (Sat and Sunday)I did a push + pull workout.
19.11 - soccer
20.11- upperbody workout

Been experimenting mainly lately with metabolic training with lots of super sets, giant sets and drop sets going for the pump effect and some sweat while I am figuring out my new schedule with work.
Landed a pretty decent job in an international travel agency and I am enjoying it and it pays well.

Next week I am moving to a shift starting 1 hour later so I will have time to work out in the morning.

 

[Ilk]

Hey guys
I have been training but work gets on my way to keep the posting frequent. I usually am so burned out after the day mentaly that I really have no desire to stand in front of the computer and log.
Anyway - November and December I have been playing more soccer 2-3 times per week and being doing light work outs with super sets and giant sets mostly. I will probably start training for hypertrophy once the weather becomes too cold for soccer. But right now the weather is good and me and my friends are using the last days to play soccer.

 

[Ilk]

08.12.2018 Saturday
90 mins soccer _ my playmaking from deep is getting better. Calm passes to organize play + few accurate long passes.

10.12.2019
Morning boxing - went for the first time in a month or so and I sucked badly.

Afternoon 1 hour soccer 5+1. Was very tired from previous game and experienced some shin splints like pain.

11.12.2018 tuesday
Upper body push - skipped the legs due to tiredness
Chest sandwich - incline bench + peck deck + dumbbell bench - 4 sets

Super set upright rows + lat rises 4 sets

Dips giant set 40

Leg rises 3 x 10

In general this month I am training for a pump effect with lots of supper sets drop sets and giant sets. It is going to be only 4 weeks.

I am more into hypertrophy training right now.

January to March I ll spend on hypertrophy training. And then 6 weeks on strenght.

Figured my CNS is too taxed with the soccer, boxing and lifting for strenght.