Goals & Gains My current training log

6/4/2023
6x2 boxing
3x2 kickboxing

Overhead Press
45 x 8
95 x 5
115 x 4
115 x 3+f
115 x 2
115 x 2+f

6/6/2023
1 hour bike ride
1 hour hike

6/8/2023
6x2 boxing
6x2 kickboxing
3x2 boxing

Rear Delt Machine
70 3x12

6/11/2023
1x2 shadowboxing
3x2 boxing
3x2 kickboxing

15 minutes slip ball head movements drills
2 mile run

Weight:165
 
Last edited:
6/12/2023
Snatch
45 x 5
95 ms+hms
95 ps+1
95 pause+hip
95 pause
115 x 2
115 ps+1
125 ps+1
125 x 1

Overhead Press
45 x 12
95 x 6
95 x 5

Wide Grip Pull ups
x5
x4
x4

6/13/2023
8x2 boxing
2x2 kickboxing
1 mile run

6/14/2023
8x2 boxing
4x2 kickboxing

6/16/2023
4x2
3x2 kickboxing
3x1 power combos

6/18/2023
4x2 boxing
4x2 kickboxing

Back Raises
x15
x12

6/19/2023
4x2 boxing
4x2 kickboxing

6/20/2023
Snatch
45 x 5
95 ms
95 ps+1
115 ms
115 ps+1
125 ps+h
135 ps+ miss front
135 ps+ 1
145 ps 2x1

Chin ups
3
3
4
4

6/21/2023
8x2 boxing

DB curls
25x19
25x10

Back Extensions
20x2

Leg Raises with holds
2x15
 
6/22/2023

6x2 boxing heavybag
3x2 kickboxing

Snatch
45 x 5
95 ms+h+hip
95nf
115ms+ps
115nf
125nf
135nf
140nf
145nf
150nf

OHP
45x10
95 2x8

6/24/2023
Snatch
45 3x5
95ms x 2
95nf 2x1
115ms
120nf
125nf
130nf
135nf
140 x 1
145 x 1
155 x 1
160 x 1s
165 miss behind
170 1xs

Back Squats
115 x 4
165 x 3
205 x 5
225 x 5

6/25/2023
8x2 boxing

Back Extensions
x16
+10 x15

Roman Chair Leg Raises
x20
x20f

6/27/2023
3 hour mountain biking/hike

6/28/2023
6x2 heavybag
2x2 kickboxing

8:52 mile

7/1/2023
6x2 boxing heavybag
3x2 kickboxing heavybag

8:58 mile

7/3/2023
Snatch
45 x 5
95 ms+hms
95 hip nf
95 nf+nf hip
115ms
115nf
125nf
135 nf
140 nf
145 nf
150 nf

Back Squat
45 x 7
115 x 5
165 x 4
205 x 6
225 x 2
245 x 2

Pull ups
x5w
x4w
x4w

Chest Fly Machine
50x15
70x15

7/5/2023
Snatch
45 2x5
95ms+hms
95 ps+1
95 nf
115 nf 3x1
125 nf
135 nf 2x1
145 nf
155 miss
155 nf s
135 ps

Back Squats
45 x 5
115 x 3
165 x 3
205 x 2
255 x 1
275 x 1(PR)

OHP
115 x 3
115 mc+2

7/6/2023
7x2 kickboxing
2x2 kickboxing

7/8/2023
4x2 boxing
4x2 kickboxing
2x2 power punches/technique

.5 mile 4:05

Push ups
x12
2x15

7/9/2023
5x2 boxing
5x2 kickboxing

Hanging leg raises
4+2+2
4+5
x7

Back Extensions
x25
x20

20 minute run later in day

7/10-7/11 Camping and paddle board

7/13/2023
8x2 kickboxing
Pull ups
x7
x4+1
x4+1+f

Roman Chair Leg Raises
2x20

Back Extensions
+10x20x2

Chest Fly Machine
+70 x 20
+70 x 12+3

7/16/2023
5x2 boxing
3x2 kickboxing
2x2 mixed

Snatch
45 x 5
95 ms+ps+nf hip
95 nf
115ms+ps
115 nf 2x1
135 nf
130 nf

7/18/2023
1x2 heavybag
20 minutes mitts
20 minutes holding mitts
10 minutes heavybag tech

DB Bench
35 x 15
45 x 15
45 x 10

Db Curls
25 x 19 L/25 x 18 R
15x22

Back Extensions
x20
+25x15

Lunges
+60 x 20

7/19/2023

6 mile hike

Weight:167-169
 
7/20/2023
.25 warm up
10x2 kickboxing
.15 mile sprint

Roman Chair Leg Raises
2x20

5x2 holding mitts
2x2 mitts

Pull Ups
x6w
x5w
x4w

7/21/2023
Snatch
45 x 5
95 ps x 2
95 nf+hip
95 pause nf
115 nf
115ps+miss front
115nf
115 miss front
115 hip
115 x 1
125 x 1
125 nf
135 nf
135 x 1
145 miss front

Bulgarian Split Squat Front Rack
45 x 7
65 x 6
95 2x6

Overhead Press
45 x 5
95 x 5
115 2x4

DB Bench
45x15
45 12+4

7/22/2023
1x2 shadowbox
2x2 boxing
4x2 kickboxing
2x2 boxing
1x2 kicks
1x2 boxing

Chest Fly Machine
70x15
75x17
80x15

EZ Bar Curls
30x20
40x14+6

Roman Chair Leg Raises
2x20

2 mile run 19:45

Weight:168
 
7/24/2023
Snatch
45 x 5
95 ms x 2
95 nf x 2
115ms x 2
115nf
125nf
130nf
135nf
140nf
145nf
150nf
155nf
165nf

Back Squats
115 x 4
165 x 2
205 x 2
255 x 1
280 x 1 (PR)

Overhead Press
115 2x5

7/25/2023
1x2 shadow boxing
6x2 boxing
4x2 kickboxing
1x2 power shots

DB Bench
45x15
55x10
55 8+2

Back Extensions
+25 2x20

Roman Chair Leg Raises
x20
x10

7/26/2023
6 mile hike

Weight:168
 
7/27/2023
Snatch
45 2x5
95 ms x 2
95nf
115 ps+nf 2x1
125 nf
130nf
135nf
145nf
150nf
155 nf 1/2
160nf
170nf
185 nf 0/3 super close misses

Weight:168
 
7/28/2023

4x2 boxing
5x2 kickboxing
1x2 power shots

Chest Fly Machine
50x10
70x19
75x15

Cable Curls
25x15
30x15

7/29/2023
Snatch
45 x 5
95 ms x 2
95 nf+nf hip
95 nf
Arm hurt

Back Squats
45 x 5
115 x 4
165 x 2
205 x 2
255 x 2
265 x 2
255 x 1

7/30/2023
1x2 shadow boxing
5x2 boxing heavybag
2x2 kickboxing

Cable Curls
25x10
30 2x20

Back Extensions
+25 2x20

Chest Fly Machine
70 x 20
80 x 20
80 x 10

Roman Chair Leg Raises
x20
x17

Weight:168-171
 
7/31/2023

1-hour Muay Thai + Abs exercises at end.

Overhead Press
45 x 5
95 x 5
115 2x4
115 2+f

Chin Ups
x6
x5
x5f

.5 mile run 4:40

Weight:171

8/1/2023

8x2 boxing heavybag

DB curls
+20x25x2

Chest Fly Machine
70x20
70 15+5f

Rear Delt Machine
40x20
45x20

Weight:172
 
Last edited:
8/2/2023

3.5 mile hike

8/3/2023
5x3 boxing heavybag
4x3 kickboxing heavybag

Snatch
45 x 5
95ps+ nf 3x1
115 ps+nf 2x1

Bulgarian Split Front Squat
45 x 6
95 2x6

8/4/2023
2.64 mile run

8/5/2023
1.72 mile run
Push ups
3x10 slow

Weignt:172
 
Last edited:
8/7/2023
6x3 heavybag

8/9/2023
7 mile high elevation hike

8/10/2023

5x3 boxing heavybag
1x3 kickboxing heavybag

Weight:169-171

8/11/2023
3x3 boxing heavybag
3x3 kickboxing heavybag

Cable Curls
25 x 15
30 x 20
25 x 20

Back Extensions
+30x15x2

Chest Fly Machine
70x20
70x15

8/12/2023
5x3 kickboxing heavybag

.5 mile 7:33 9 degree incline run

8/13/2023
3x3 boxing heavybag
3x3 kickboxing heavybag

Overhead Press
45x10
95 2x7
95 4+f

Pull Ups
x5 chin ups
x4 wide grip

Chest Fly Machine
70x15
80x10
70x10f

Back Extensions
+30x15x2


8/14/2023
2.6 mile run

Weight:169-171
 
Last edited:
8/16/2023
1 mile run

1x3 shadow boxing
5x3 fight pace boxing
1x3 kickboxing

Dips
x5
x4f

Rclr
2x20

Db Curls
2x20

8/17/2023
Snatch
45 x 5
95 ms+ps
95 ps+ nf hip
115 nf ps+ nf hip miss behind lol
115 nf 2x1
120 x 1
125 nf 2x1
130 nf
135 nf
140 nf

Back Squats
115 x 4
165 x 6
205 x 6
205 x 3 pause

Overhead Press
115 2x3

Back Extensions
+30 x 15 x 2

Weight:170

8/18/2023
1 mile run
400m sprint
200m sprint

5x3 boxing heavybag
1x2 kickboxing
1x3 boxing

Rear Delt Machine
50 2x15
30 2x10

8/19/2023
3x3 boxing heavybag
1x2 kickboxing

1.22 mile
2x200m
1x100m
2x60m

8/20/2023
1000m
200m
100m

Weight:171
 
Last edited:
8/21/2023
1 mile run

8/22/2023
3x3 boxing heavybag
3x3 kickboxing heavybag

8/23/2023
1 mile run

4x3 boxing heavybag
3x3 kickboxing heavybag
2x2 power punches
1x1 power kicks

8/24/2023
3x3 boxing heavybag
5x3 kickboxing heavybag

Overhead Press
45 x 7
95 x 6
95 x 7
105 x 5

Wide Grip Pull ups
x7w
x5w
x3w

Back Extensions
+30x20x2

Weight:169-171
 
Last edited:
8/25/2023

1 mile run 11:10

Snatch
45 x 5
95 ms+ps
95 nf+ nf hip
115 ps+ nf hip
115 nf
125 nf
130 x 1
135 3x1
135 ps
145 ps

Cable Curls
+30 3x20

Roman Chair Leg Raises
x25
x12f

8/26/2023
2x3 boxing heavybag
3x3 kickboxing heavybag
2x2 boxing mitts

Power Cleans
45 x 5
115 x 2
135 x 2
155 x 2
175 2x2
185 2x1
195 3x1

Overhead Press
45 x 10
95 2x5
115 x 4

Weight:170

8/27/2023
1 mile run 10:06

3x3 boxing heavybag
3x3 kickboxing heavybag

8/28/2023
3x3 boxing heavybag
3x3 kickboxing heavybag
1x1 power kicks

8/29/2023

2 mile run 20:04

.5 mile run

7 mile hike

8/30/2023

14er hike/ 3 miles at elevation hike

9/1/2023
3x3 boxing heavybag
3x3 kickboxing heavybag
1x3 power combos

9/3/2023
4x3 boxing heavybag
2x3 kickboxing heavybag
1x3 boxing heavybag

Bar Dead Hangs

Power Snatch
45 2x5
95 ps x 2
95 hip ps x 2
115 ps x 2
115 hip ps x 2
125 hip ps 2x2

Overhead Press
45 x 10
95 2x6
95 x 7

Lu Raises
5x20
 
Last edited:
9/4/2023

5x2 boxing heavybag
5x2 kickboxing heavybag
1x2 boxing heavybag

Back Extensions
+40 2x20

9/5/2023
3x3 boxing heavybag
3x3 kickboxing heavybag
1x3 boxing heavybag

Lu Raises
5x25
5x20

Cable Curls
+25x20
+35x15f
+30x10f

9/6/2023
1x3 boxing heavybag
2x3 kickboxing heavybag
2x2 boxing heavybag
2x2 kickboxing heavybag
1x2 kicks

9/7/2023
3x3 boxing heavybag
3x3 kickboxing heavybag

Lu Raises
+10x20
+10x15

Snatch
45 2x5
95 ms x 2
95 ps + nf hip
115 ps+ nf hip
125 ps+ nf hip
135 ps+ nf
145 ps

Leg Raises
2x20

9/8/2023
1.3 mile run

3x3 boxing heavybag
5x3 kickboxing heavybag
1x3 boxing heavybag

Clean and Jerk
45 x 5
115 pc+hip+sj 2x1
135 pc+hip+sj
155 pc+hip+sj
175 pc+hip+sj
185 pc+hip+sj
195 x 1
205 clean+ miss jerk

Lu Raises
+10 x 3x10

Pull ups
x5w
x5c

Dead Hangs
 
Last edited:
9/9/2023
3x3 boxing heavybag
5x3 kickboxing heavybag

2 mile run

9/10/2023
4x3 boxing heavybag
2x3 kickboxing heavybag

9/11/2023
2 mile run

9/12/2023
1 mile run

2x3 boxing heavybag
4x3 kickboxing heavybag
1x3 kickboxing heavybag punch heavy
1x3 boxing

9/13/2023
1 mile run

3x3 boxing heavybag
5x3 kickboxing heavybag
1x3 boxing heavybag

Overhead Press
45 x 5
95 x 5
105 x 5
95 x 5

Lu Raises
5x20

Back Extensions
40 3x15

9/14/2023
1 mile run

15 minutes instruction

4x3 heavybag rounds

9/15/2023

1 mile run

2x3 boxing heavybag
7x3 kickboxing
1x3 boxing

Leg Raises
2x20

1.65 mile run

9/16/2023

3x3 boxing heavybag
3x3 kickboxing heavybag
3x3 boxing heavybag

Rear Delt
55 3x10
40 x 10

9/17/2023
3x3 boxing heavybag
2x3 kickboxing heavybag
1x3 boxing heavybag

Chest Fly Machine
70 2x15
65 x 14

Cable Curls
+20x15
+30x15

9/19/2023
1 mile run 9:50

3x3 boxing heavybag
6x3 kickboxing heavybag

Snatch
45 x 5
95 ps+hip ps+hip ps
105 ps+hip ps+hip ps
115 ps+ nf hip
125 ps+ nf hip
115 ps+ nf hip

Leg Raises
2x20

Incline Bench Press
45 x 10
65 x 8
95 3x8

Lu Raises
+10x20
+10x10

9/20/2023

1 mile run

5x3 boxing heavybag
3x3 kickboxing heavybag
1x3 boxing heavybag

DB curls
20 2x20

Leg Raises
2x25
 
Last edited:
Legendary said:
9/21/2023
1 mile run

4x3 boxing
3x3 kickboxing

Bulgarian Split Squats
3x10
Click to expand...
I would rate split squats as the most beneficial lift for the longevity of an avid Thai boxer. Wish I would have focused more on them in my 20s.
 
Rigg9 said:
I would rate split squats as the most beneficial lift for the longevity of an avid Thai boxer. Wish I would have focused more on them in my 20s.
Click to expand...

Its one of the best exercises ever. Bodybuilders use it, athletes use it, and even physical therapists use it as well.
 
9/22/2023
3x3 boxing heavybag
4x3 kickboxing heavybag
1x3 boxing heavybag

Overhead Press
45 x 6
95 x 5
105 x 5
115 x 4

Chin/Pull ups
x5c
x5w

9/23/2023
2 mile

9/24/2023
Power Snatch/Snatch
45 x 5
95 x 2ps
95 ms x 2
115 ms x 2
125 x 1
135 nf
145 nf
155 x 1
145 hip
115 ms x 2

Lu Raises
5 2x15

9/25/2023
1 mile run

6x3 boxing heavybag
3x3 kickboxing heavybag

Back Extensions
+40 2x20

Chest Fly Machine
55 x 15
70 x 15
65 x 15

9/26/2023
8x3 boxing heavybag
2x3 kickboxing heavybag

9/27/2023
1 mile run

3x3 boxing
5x3 kickboxing
 
Last edited:
9/28/2023

1x3 boxing heavybag
4x3 kickboxing heavybag

Incline Bench Press
45 x 10
95 x 10
115 x 10
125 x 8

DB Curls
+20x20
+20x15

Feeling beat up. Started diet

Weight:172

9/29/2023
8x3 kickboxing

10/1/2023
1 mile run

10/2/2023
2x3 boxing
8x3 kickboxing
2x3 boxing

Chest Fly Machine
60x15
70x15
60x15
 
Last edited:
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