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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    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
     
  2. Ilk

    Ilk Green Belt

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    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
     
  3. Ilk

    Ilk Green Belt

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    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
     
    Last edited: Oct 22, 2018
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  4. Ilk

    Ilk Green Belt

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    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 :(
     
    Last edited: Oct 22, 2018
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  5. Ilk

    Ilk Green Belt

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    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.
     
  6. Ilk

    Ilk Green Belt

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    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.
     
  7. Ilk

    Ilk Green Belt

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    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.
     
  8. Ilk

    Ilk Green Belt

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    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
     
  9. Ilk

    Ilk Green Belt

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    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
     
    Last edited: Oct 31, 2018
  10. Ilk

    Ilk Green Belt

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    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 :)
     
  11. Ilk

    Ilk Green Belt

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    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.
     
    Last edited: Nov 7, 2018
  12. Ilk

    Ilk Green Belt

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    09.11.2018 Friday
    A3
     
  13. Ilk

    Ilk Green Belt

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    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.
     
  14. Ilk

    Ilk Green Belt

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    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.
     
  15. Ilk

    Ilk Green Belt

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    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.
     
  16. Ilk

    Ilk Green Belt

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    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.
     

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