Ilk's Log - Boxing, soccer, conditioning

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

  1. BillytheFish

    BillytheFish Brown Belt

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    Good effort on sticking to your program mate, but its really nothing like a fighter's program. If you intend to fight then it'll be a heck of a lot less weights and a fuck ton more cardio/HIIT related circuits and training.
     
  2. Ilk

    Ilk Green Belt

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    I am not intending to fight. This is why it is called a wanna be fighter log.
    White collar practitioner and a sport and fitness enthusiast.
     
  3. BillytheFish

    BillytheFish Brown Belt

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    Was just commenting cos you said: "My goal is to get in shape so I can do 1 amateur fight one day"
     
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  4. Ilk

    Ilk Green Belt

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    No worries, man. My priorities changes drastically recently. I indeed wanted to take a fight in the past. But the log name remains and it is trollish.

    Anyway 15.03.2018
    90 mins soccer - perhaps 6-7-8 kms ran.
     
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  5. Ilk

    Ilk Green Belt

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    Logging in a bit too late. It has been a busy weekend.

    16.03.2018 Friday did an upper body day, due to the match the day before

    Hypertrophy and Strength Workout - week 2 75% of past 1 RM - 5 reps

    Day 4


    Warm up 3-4 mins

    Bench - 15 x bar, 8 x 40 kg, 5 x 50 kg
    4 Sets x 5 reps - 60 kg


    Super Set 1 on assisted machine - 10 kg assisted
    Chin up - 5, 5, 5
    Dips - 5, 5, 5

    Super Set 2:
    Barbell Rows - 3 sets x 8 reps x 50 kg
    Biceps Curls - 3 sets x 10 reps x 50 kg

    Super Set 3:
    Reverse flyes - 3 sets x 10 reps - 7,5 kg dumbbels
    Shrugs - 2 sets x 20 reps - 15kg dumbbells

    A pretty quick and lazy work out

    Missed my leg day on the weekend, due to a messed up schedule. I travelled to another city to meet my ... girlfriend? Then travelling back. Then I had a soccer game on Sunday but it got delayed on the last minute due to heavy cold rain. I will try to sneak it in this week. Perhaps will do Day 3, Day 2, Day 1, rest day, Day 3, Day 4. The coming week is with 3 reps, so I should be fine with the volume.
     
  6. Ilk

    Ilk Green Belt

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    17.03.2018 Saturday - Rest Day
    18.03.2018 Sunday - Rest Day

    19.03.2018 Monday

    Hypertrophy and Strength Workout - week 2 75% of past 1 RM - 5 reps

    Day 3 - missed day from past week


    No warm up - it was a 9 pm work out post work, post walking and etc ...

    Squat - 3 warm up sets - 12 x bar, 8 x 40kg, 5 x 60 kg
    4 Sets x 5 reps - 70 kg
    Front Squat - 2 sets x 8 reps - 40 kg

    Romanian DL - 2 warm up sets - 12 x bar + shrug, 8 x 40 kg + shrugs
    3 Sets x 8 reps - 60 kg

    Super Set 1:
    Walking Lunges - 3 sets x 12 reps per leg - 10 kg dumbbells at each hand
    Lateral Rises - 3 sets x 12 reps - 10 kg dumbbells

    Super Set 2:
    Hamstring Curls - 15, 12, 10 - 55 kg
    Standing Calf Rises - 3 sets x 15 reps - 80 kg
     
    Last edited: Mar 19, 2018
  7. Ilk

    Ilk Green Belt

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    20.03.2018 Tuesday

    Hypertrophy and Strength Workout - week 3 85% of past 1 RM - 3 reps

    Bench
    - Warm up sets - 15 x bar, 8 x 40 kg, 5 x 55 kg
    4 sets - 3 x 65, 3 x 65, 4 x 65, 4 x 65 - had a spotter for the last 2 sets so I went bravely for 1 more rep

    Incline bench - 2 sets x 10 reps - 40 kg
    Decline bench - 2 sets x 10 reps - 40 kg

    Pull Down Machine - 3 sets x 10 reps - 50 kg

    Super set 1:
    Row Machine - 3 sets x 10 reps - 80 kg
    Peck Deck Machine - 3 sets x 10 reps - 50 kg

    Super set 2:
    biceps curls - 4 sets x 10 reps - 20 kg
    reverse flyes - 3 sets x 10 reps - 7,5 kg dumbbells
     
  8. Ilk

    Ilk Green Belt

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    21.03.2018 Wednesday Birthday also :))) Just hit 32

    Hypertrophy and Strength Workout - week 3 85% of past 1 RM - 3 reps

    Squat - 12 x bar, 8 x 40, 5 x 65
    4 sets x 3 reps x 80 kg - very bad form still at 80 kg weight is too heavy imo
    Front Squat - 2 sets x 8 reps x 40 kg

    DL - 12 x bar with a shrug, 8 x 50 with a shrug, 5 x 70
    2 sets x 3 reps x 90 kg
    1 set x 2 reps x 90 kg
    1 set x 1 rep x 100 kg

    Felt really tired and stopped it. I had also no time to train much more.

    I am thinking I may need to adjust Squats and DL one after another on the same day. Its giving me bad ass tired feel. And I have no energy and time for accessory.
     
  9. Ilk

    Ilk Green Belt

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    23.03.2018 Friday
    Hypertrophy and Strength Workout - week 3 85% of past RM - 3 reps

    Bench - 15 x bar, 8 x 40, 5 x 55
    4 x 3 x 65

    OHP - 12 x bar, 8 x 30, 5x40
    2x 3 x 45
    2 x 3 x 50

    Super Set 1 on assisted machine 10 kg assisted
    Pull ups - 4 x 6
    Dips - 4 x 6

    Super Set 2
    Reverse Flyes on a peck deck machine - 3 x 10 x 30
    Biceps Curls - 3 x 10 x 20
     
  10. Ilk

    Ilk Green Belt

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    24.03.2018 Saturday

    Hypertrophy and Strength Workout - week 3 85% of past 1 RM - 3 reps

    Squat - 12 x bar, 8 x 40, 5 x 70
    4 x 3 x 80 - pretty decent technique this time

    Front Squat - 2 x 8 x 40

    DL + shrugs - 12 x 40, 8 x 50

    Romanian DL - 3 x 8 x 60

    Super Set 1
    Walking Lunges - 3 x 12 per leg x 10 kg dumbbells
    Lateral Rises - 3 x 12 x 10 kg dumbbells

    Super Set 2
    Barbel Rows - 2 x 50 kg, 2 x 60 kg
    Standing Calf Rises - 4 x 15 x 80

    Super Set 3
    Hamstring Curls - 3 x 15 x 55
    Biceps Curls - 3 x 15 x 20

    Weight Update: 82 kg
     
  11. Ilk

    Ilk Green Belt

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    25.03.2018 Sunday

    90 mins soccer - logged some 5-6 kms. Today was lazier day for me.
     
  12. Ilk

    Ilk Green Belt

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    26.03.2018 Monday - rest day

    27.03.2018 Tuesday

    Hypertrophy and Strength Workout - week 4 75% of past 1 RM - 5 reps

    Day 1


    Squat - Warm up sets - 12 x bar, 8 x 40, 5 x 60
    4 x 5 x 70 kg

    DL - Warm up sets - 12 x bar + shrugs, 8 x 50 + shrugs, 5 x 70
    4 x 5 x 80

    No freaking time for accessory.
     
  13. Ilk

    Ilk Green Belt

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    28.03.2018 Wednesday

    Hypertrophy and Strength Workout - week 4 75 % of past 1 RM - 5 reps

    Day 2


    Bench - Warm up: 12 x bar, 8 x 40 kg, 5x 50 kg
    4 x 5 x 60 kg

    Super Set on assisted machine - 10 kg assisted
    Dips - 7, 7, 7, 6
    Chin ups - 7. 7. 7. 6

    Super Set
    Barbel Rows - 3 x 6 x 60 kg
    Biceps Curls 3 x 12 x 20 kg

    Super Set
    Peck Deck - 3 x 12 x 45 kg
    Reverse Flyes on peck deck - 3 x 12 x 30 kg

    29.03.2018

    Morning Boxing Workout

    5 spar rounds - 5 mins, 4, mins, 3 mins, 3mins, 2 mins
    That was some hard sparring shit. I just came back to training and my neighbour asked me for a hard spar. He is my SP friend. I ate 5-6 good shots, but I gave him really hard time and landed few good shots myself. Having huge troubles when pushed back to the ropes, basically I just hard guard and become a punching bag, but I picked myself up by throwing hits going backwards and then escaping to the sides later in the rounds. All in all good, spar. He complimented me I am in a good shape.

    1 pad rounds - compliments regarding the technique from the coach. He tought I have been training with another coach and asked me few times.
    1 spar round with a newbie - let him work
    2 bag rounds

    2 x 3min circle rounds - straights with weights, plyo jumps, jump rope, plyo push ups and etc
    5 min core work


    Afternoon - 90 mins soccer
     
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  14. Ilk

    Ilk Green Belt

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    30.03.2018 - dead tired so skipped leg day

    31.03.2018 - Hypertrophy and Strength Workout - week 4 75 % of past 1 RM - 5 reps

    Day 4

    Bench - Warm up: 12 x bar, 8 x 40 kg, 5x 50 kg
    4 x 5 x 60 kg

    OHP - warm up: 12 x bar, 8 x 30, 5 x 40
    4 x 5 x 45

    Incline Bench - 2 x 10 x 40
    Decline - 2 x 8 x 50

    Pull downs - 4 x 10 x 50
    Reverse Flyes on peck deck - 4 x 10 x 30

    Barbel Rows neutral grip - 3 x 10 x 25
    Biceps Curls - 3 x 10 x 20
     
  15. Ilk

    Ilk Green Belt

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    01.04.2018

    Warm up + bike 10 mins total

    Squat - 12 x bar - front, 8 x 50, 5 x 60
    4 x 5 x 70 - good form

    Front Squat - 2 x 8 x 40

    Romanian DL - 4 x 8 x 60

    Afternoon - 90 mins soccer
     
  16. Ilk

    Ilk Green Belt

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    03.04.2018 Tuesday

    Hypertrophy and Strength Workout - week 4 75% of past 1 RM - 5 reps

    Day 1


    Squat - Warm up sets - 12 x bar, 8 x 40, 5 x 60
    4 x 5 x 70 kg

    DL - Warm up sets - 12 x bar + shrugs, 8 x 50 + shrugs, 5 x 70
    4 x 5 x 80

    No time for accessory.

    Got a cold so missing a lot of work outs this week. I make take the entire week off and renew. Or quit the program and start something new as I have no time with this one.
     
  17. Ilk

    Ilk Green Belt

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    08.04. 2018 Saturday
    Day 2 - few off days due to being cold

    Bench - Warm up sets - 12 x bar, 8 x 40, 5 x 50
    4 x 5 x 60

    Incline Bench - 2 x 10 x 40
    Decline Bench - 2 x 10 x 40

    Lateral Pull Downs - 4 x 10 x 50
    Barbell Rows - 3 x 6 x 60

    Biceps curls - 3 x 10 x 20

    Lateral rises - 2 x 10 x 10 kg dumbbells
    Reverse flyes - 3 x 10 x 7,5 kg dumbbells
     
  18. Ilk

    Ilk Green Belt

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    10.04.2018

    Squat - warm up 12 x bar, 8 x 40, 5 x 60
    4 x 5 x 70

    Romanian DL
    4 x 10 x 60

    11.04.2018

    Bench - warm up 12 x bar, 8 x 40, 5 x 50
    4 x 5 x 60

    Lat pull downs - 3 x 10 x 50
    Machine Rows - 3 x 10 x 50

    Peck deck flyes - 3 x 10 x 55
    Peck deck revers flyes - 3 x 10 x 35

    Biceps curls - 3 x 10 x 20
     
  19. Ilk

    Ilk Green Belt

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    12.04.18

    Boxing.

    9 spar rounds.
    6 of them against my SP friend. He destroyed me in the last 3 rounds. But it was mainly cardio issues. I am still a bit sick and my nose and troath are not functioning well.

    1 pad round.

    Core work.
     
  20. Ilk

    Ilk Green Belt

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    15.04.2018
    Soccer - 90 mins.
    Weight update 80 kg
     

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