Goals & Gains My current training log
- Thread starter Legendary
- Start date
- Joined
- Oct 24, 2010
- Messages
- 8,041
- Reaction score
- 5,216
10/13/2024
Push Ups
3x10
Shadowboxing
3x2
1 mile run 9:30
10/14/2024
Hang Power Snatch
45 2x3
95 ms
95 x 2
105 x 2
Box Squat
45x10
95x10
115x10
125x10
Swimming
100y
75y
25ykicks
25ybreast
25ybutterfly
6x25y
4x50y
10/15/2024
Heavybag
6x3
Speedbag
1x3
Swimming
100y x 3
150y x 2
50y x 2
100y x 4
10/16/2024
Heavybag
8x3
Boxing Burnout Circuit AMRAP
Push ups with slaps
Medicine Balls Slams
Ab Wheel
Forearm Rollers
x3
Burpees at end.
Weight:176-177
10/18/2024
Heavybag boxing
6x3
Push Ups
3x10
Shadowboxing
3x2
1 mile run 9:30
10/14/2024
Hang Power Snatch
45 2x3
95 ms
95 x 2
105 x 2
Box Squat
45x10
95x10
115x10
125x10
Swimming
100y
75y
25ykicks
25ybreast
25ybutterfly
6x25y
4x50y
10/15/2024
Heavybag
6x3
Speedbag
1x3
Swimming
100y x 3
150y x 2
50y x 2
100y x 4
10/16/2024
Heavybag
8x3
Boxing Burnout Circuit AMRAP
Push ups with slaps
Medicine Balls Slams
Ab Wheel
Forearm Rollers
x3
Burpees at end.
Weight:176-177
10/18/2024
Heavybag boxing
6x3
Last edited:
- Joined
- Oct 24, 2010
- Messages
- 8,041
- Reaction score
- 5,216
10/27/2024
Push Ups
3x12
Bulgarian Split Squat BW
2x10
10/29/2024
2 hours Muay Thai Drilling
6x2 heavybag kickboxing.
10/30/2024
Boxing Mitts with Burpees inbetween
3x2
Heavybag mainly boxing
6x2 30 sec rests.
Light Touch Sparring and Ring work
5x2
Kicks Elbows and Knees
2x2
10/31/2024
50y x 5 swimming(pool was too cold)
11/1/2024
5 mile run 61 minutes
11/2/2024
Push ups
3x13
Push Ups
3x12
Bulgarian Split Squat BW
2x10
10/29/2024
2 hours Muay Thai Drilling
6x2 heavybag kickboxing.
10/30/2024
Boxing Mitts with Burpees inbetween
3x2
Heavybag mainly boxing
6x2 30 sec rests.
Light Touch Sparring and Ring work
5x2
Kicks Elbows and Knees
2x2
10/31/2024
50y x 5 swimming(pool was too cold)
11/1/2024
5 mile run 61 minutes
11/2/2024
Push ups
3x13
Last edited:
- Joined
- Oct 24, 2010
- Messages
- 8,041
- Reaction score
- 5,216
11/11/2024
BW Squats
11/12/2024
Push ups
2x15
2.2 mile run
24:12
11/13/2024
Shadow boxing
4x2
1 mile run 11:34
4x400m Intervals 8:39 (2 minute rests)
2:03 fastest, 2:12 slowest
11/14/2024
Shadowboxing
2x3
1.25 mile run IT band pain
11/15/2024
Swimming
100y x 2
50 x 13
=850y
BW Squats
11/12/2024
Push ups
2x15
2.2 mile run
24:12
11/13/2024
Shadow boxing
4x2
1 mile run 11:34
4x400m Intervals 8:39 (2 minute rests)
2:03 fastest, 2:12 slowest
11/14/2024
Shadowboxing
2x3
1.25 mile run IT band pain
11/15/2024
Swimming
100y x 2
50 x 13
=850y
Last edited:
- Joined
- Oct 24, 2010
- Messages
- 8,041
- Reaction score
- 5,216
11/18/2024
Shadowboxing
5x2
1 mile run 9:36
11/19/2024
Push ups
2x16
11/20/2024
Heavybag
12 x 3
11/22/2024
Back Extensions
2x20
DB OHP
30x10
35x5
40x5
45x5
Laying Leg Raises
2x10
Box Squats
45x5
95x10
135x10
155x10
Swimming
100y x 7
Side Stroke 50y x 2
200y x 1
=1000y
Shadowboxing
5x2
1 mile run 9:36
11/19/2024
Push ups
2x16
11/20/2024
Heavybag
12 x 3
11/22/2024
Back Extensions
2x20
DB OHP
30x10
35x5
40x5
45x5
Laying Leg Raises
2x10
Box Squats
45x5
95x10
135x10
155x10
Swimming
100y x 7
Side Stroke 50y x 2
200y x 1
=1000y
Last edited:
- Joined
- Oct 24, 2010
- Messages
- 8,041
- Reaction score
- 5,216
11/24/2024
Push Ups
2x17
2 mile run 24:00
11/26/2024
Heavybag kickboxing
10 x 3
Mitts boxing
2x3
Shadowboxing
4x3
11/27/2024
Back Extensions
+25 2x20
Box Squats
45 x 5
135 x 5
155 x 5
175 x 10
DB OHP
30 x 10
40 x 5
45 x 6
Laying Leg Raises
3x10
Swimming
100y
50y x 3
Push Ups
2x17
2 mile run 24:00
11/26/2024
Heavybag kickboxing
10 x 3
Mitts boxing
2x3
Shadowboxing
4x3
11/27/2024
Back Extensions
+25 2x20
Box Squats
45 x 5
135 x 5
155 x 5
175 x 10
DB OHP
30 x 10
40 x 5
45 x 6
Laying Leg Raises
3x10
Swimming
100y
50y x 3
Last edited:
- Joined
- Oct 24, 2010
- Messages
- 8,041
- Reaction score
- 5,216
12/2/2024
Seated DB Press
35 2x10
30 x 10
Weight:183
12/3/2024
Shadowboxing
3x3
BW Bulgarian split squat
2x6
12/4/2024
Jump Rope
1x2
Shadowboxing
2x2
Heavybag Kickboxing
5x3
Kicking Shield
2x3
12/5/2024
Shadowboxing
3x3
12/6/2024
2x10 Burpees
Seated DB Press
35 2x10
30 x 10
Weight:183
12/3/2024
Shadowboxing
3x3
BW Bulgarian split squat
2x6
12/4/2024
Jump Rope
1x2
Shadowboxing
2x2
Heavybag Kickboxing
5x3
Kicking Shield
2x3
12/5/2024
Shadowboxing
3x3
12/6/2024
2x10 Burpees
Last edited:
- Joined
- Oct 24, 2010
- Messages
- 8,041
- Reaction score
- 5,216
12/9/2024
Seated Db Presss
30 3x10
Seated Incline DB durls
15 x 10
Preacher curls
15 x 15
Incline Cable Flys
30 3x12
Stationary bike
5 minutes
Versa Climber
4x1 minute
Running treadmill
2 minutes@6mph
2 minutes @7mph
12/12/2024
Seated DB Press
35 3x10
Incline DB curls
20 2x10
Preacher Curls
20 x 10
Stationary Bike
10 minutes @ Zone3
Running
2 minutes @6.2mph
2 minutes @7.2mph
12/13/2024
Seated Cable Fly
30x10
40 2x10
Tricep Rope Pushdown
40 3x10
Neutral Grip Pull Ups
2x5
GHD Sit Ups
2x10
GHD Extensions
2x10
Versa Climber
1:15 on, 1 minute off x 5
Seated Db Presss
30 3x10
Seated Incline DB durls
15 x 10
Preacher curls
15 x 15
Incline Cable Flys
30 3x12
Stationary bike
5 minutes
Versa Climber
4x1 minute
Running treadmill
2 minutes@6mph
2 minutes @7mph
12/12/2024
Seated DB Press
35 3x10
Incline DB curls
20 2x10
Preacher Curls
20 x 10
Stationary Bike
10 minutes @ Zone3
Running
2 minutes @6.2mph
2 minutes @7.2mph
12/13/2024
Seated Cable Fly
30x10
40 2x10
Tricep Rope Pushdown
40 3x10
Neutral Grip Pull Ups
2x5
GHD Sit Ups
2x10
GHD Extensions
2x10
Versa Climber
1:15 on, 1 minute off x 5
Last edited:
- Joined
- Oct 24, 2010
- Messages
- 8,041
- Reaction score
- 5,216
12/24/2024
60 Degree Incline DB Press
35 x 10
45 Degree Incline DB bench
40 x 10
50 x 10
Neutral Pull Ups
2x5
DB Incline Curls
20x10
Straight Bar Curls
30x10
Lateral Raises
10 2x15
Stationary Bike
20 minutes Zone 2-3
Treadmill Sprints
2 minutes @6mph
2 minutes @7.5MPH
Weight:176-177
12/26/2024
Seated DB Press
40 2x10
Seated Cable Fly
40 2x10
30 x 10
Leaning Cable Lateral Raise
20 2x10
Standing Reverse Cable Crossover
20 2x10
GHD Back Extensions
2x13
Versa Climber
1:20 on, 1 minute off x 4
60 Degree Incline DB Press
35 x 10
45 Degree Incline DB bench
40 x 10
50 x 10
Neutral Pull Ups
2x5
DB Incline Curls
20x10
Straight Bar Curls
30x10
Lateral Raises
10 2x15
Stationary Bike
20 minutes Zone 2-3
Treadmill Sprints
2 minutes @6mph
2 minutes @7.5MPH
Weight:176-177
12/26/2024
Seated DB Press
40 2x10
Seated Cable Fly
40 2x10
30 x 10
Leaning Cable Lateral Raise
20 2x10
Standing Reverse Cable Crossover
20 2x10
GHD Back Extensions
2x13
Versa Climber
1:20 on, 1 minute off x 4
Last edited:
- Joined
- Oct 24, 2010
- Messages
- 8,041
- Reaction score
- 5,216
12/31/2024
DB Incline Bench
35 x 6
50 x 10
40 2x10
Incline Curls
20 x 15
Straight Bar Curls
40 x 15
Neutral Pull Ups
x5
x3+2f
Treadmill pyramid
1 minute 4mph
30sec 6mph
30sec 6.5mph
30sec 7mph
30sec 7.5mph
30sec 8mph
30sec 8.5mph
Stationary Bike
10 minutes Zone 3
1/1/2025
Versaclimber
1:30 on 1 off x 4
Rower machine
500m
2:30
2:10
Back Extensions
x20
+25 x 20
Swimming
100y x 2
150y x 1
100y x 1
50y 5 stroke 1 breath x 1
100y x 4
25y 1 breath lap x 4
=1000y
DB Incline Bench
35 x 6
50 x 10
40 2x10
Incline Curls
20 x 15
Straight Bar Curls
40 x 15
Neutral Pull Ups
x5
x3+2f
Treadmill pyramid
1 minute 4mph
30sec 6mph
30sec 6.5mph
30sec 7mph
30sec 7.5mph
30sec 8mph
30sec 8.5mph
Stationary Bike
10 minutes Zone 3
1/1/2025
Versaclimber
1:30 on 1 off x 4
Rower machine
500m
2:30
2:10
Back Extensions
x20
+25 x 20
Swimming
100y x 2
150y x 1
100y x 1
50y 5 stroke 1 breath x 1
100y x 4
25y 1 breath lap x 4
=1000y
Last edited:
- Joined
- Oct 24, 2010
- Messages
- 8,041
- Reaction score
- 5,216
1/21/2025
2x3 Shadowboxing in ring
8x3 heavybag fight pace
Weight:172-175
1/23/2025
Seated DB Press
30x10
35x10
Neutral Pull Ups
2x6
GHD Back Extensions
3x10
Heavybag 10x2 30 sec rests
Mitts 2x2
1/24/2025
2000m row machine 9:37
500m row machine 1:54
Weight:173
2x3 Shadowboxing in ring
8x3 heavybag fight pace
Weight:172-175
1/23/2025
Seated DB Press
30x10
35x10
Neutral Pull Ups
2x6
GHD Back Extensions
3x10
Heavybag 10x2 30 sec rests
Mitts 2x2
1/24/2025
2000m row machine 9:37
500m row machine 1:54
Weight:173
Last edited:
- Joined
- Oct 24, 2010
- Messages
- 8,041
- Reaction score
- 5,216
1/27/2025
15 minutes zone 2 stationary bike
DB 80 Degree press
35x10
40x10
GHD Back Extensions
2x10
+20x10
Neutral Grip Pull ups
2x7
Weight:173
1/31/2025
Versaclimber 1:30 on 1 off x 10
DB Seated OHP
40x10
35x10
15 minutes zone 2 stationary bike
DB 80 Degree press
35x10
40x10
GHD Back Extensions
2x10
+20x10
Neutral Grip Pull ups
2x7
Weight:173
1/31/2025
Versaclimber 1:30 on 1 off x 10
DB Seated OHP
40x10
35x10
Last edited:
- Joined
- Oct 24, 2010
- Messages
- 8,041
- Reaction score
- 5,216
2/3/2025
DB Seated Press
30x10
40x10
DB 45 Degree Incline Press
50x10
GHD Back Extensions
x10
+20 2x10
Neutral Grip Pull Ups
x8
x6+2
Rower Machine
500m 1:56
Stationary Bike
30 minutes zone 2-3
Treadmill
.25 miles
Weight:173-174
2/8/2025
Seated DB Press
30x10
40x10
45 Degree DB Incline press
50x5
55 2x5
GHD Back Extensions
x10
+30 2x10
Neutral Pull Ups
x8
Chin Ups
x7
Dips
3x5
Rowing Machine
500 x 4
1 minute rests
2:10-2:20 per round
8:50 work time
DB Seated Press
30x10
40x10
DB 45 Degree Incline Press
50x10
GHD Back Extensions
x10
+20 2x10
Neutral Grip Pull Ups
x8
x6+2
Rower Machine
500m 1:56
Stationary Bike
30 minutes zone 2-3
Treadmill
.25 miles
Weight:173-174
2/8/2025
Seated DB Press
30x10
40x10
45 Degree DB Incline press
50x5
55 2x5
GHD Back Extensions
x10
+30 2x10
Neutral Pull Ups
x8
Chin Ups
x7
Dips
3x5
Rowing Machine
500 x 4
1 minute rests
2:10-2:20 per round
8:50 work time
Last edited:
- Joined
- Oct 24, 2010
- Messages
- 8,041
- Reaction score
- 5,216
2/15/2025
15 minutes treadmill
Seated DB Press
35x8
60 Degree DB Press
50x5
45 Degree Incline DB Press
55x5
Neutral Pull Ups
x9
x6f+1f
Banded External Rotation
2x10
Banded Internal Rotation
1x10
GHD Back Extensions
2x15
Dips
2x5
15 minutes treadmill
Seated DB Press
35x8
60 Degree DB Press
50x5
45 Degree Incline DB Press
55x5
Neutral Pull Ups
x9
x6f+1f
Banded External Rotation
2x10
Banded Internal Rotation
1x10
GHD Back Extensions
2x15
Dips
2x5
Last edited:
- Joined
- Oct 24, 2010
- Messages
- 8,041
- Reaction score
- 5,216
2/17/2025
Versaclimber 1minute on/1minute off x 5
Stationary Bike
25 minutes zone 2
2/22/2025
Seated DB Press
35 x 5
50 x 5
60 Degree incline Press
55 x 5
Neutral Pull Ups
2x7
X6
Banded Ex Rot
2x10
GHD Back Extensions
2x20
Rower Machine
1000m 4:27
Versaclimber 1minute on/1minute off x 5
Stationary Bike
25 minutes zone 2
2/22/2025
Seated DB Press
35 x 5
50 x 5
60 Degree incline Press
55 x 5
Neutral Pull Ups
2x7
X6
Banded Ex Rot
2x10
GHD Back Extensions
2x20
Rower Machine
1000m 4:27
Last edited:
