Progress Pics 170 -> 150 -> 185. New Goal: 170

Discussion in 'Training Logs' started by rjrs2k, Jan 8, 2013.

  1. rjrs2k

    rjrs2k White Belt

    Joined:
    Feb 24, 2006
    Messages:
    22
    Likes Received:
    0
    Started in Feb 2006 fat at 176 lbs to be exact. Joined a boxing gym and ate about 2000-2500 calories somewhat clean and dropped down to 150 lbs. I then continued boxing but added heavy lifting eventually hitting 155-163 lbs with a max deadlift of 405, max bench of 245, and max squat of 295. Fast forward to present as of 1/8/13 I am about 180-185 lbs with a max bench of 275 lbs. I have not maxed my deadlift or squats since then but I am sure it is a lot higher than my max when I was in the 155 range.

    I will try to post daily of my workout routine. But overall my schedule is as follows:

    Mon- Back/biceps
    Tues - Chest/triceps
    Wed - Legs/Core (abs, deadlifts, squats etc.)
    Thurs - Shoulder/Biceps
    Fri - Full body workout ((chest/back/legs but lighter weights)
    Sat - Full body workout (chest/back/legs but lighter weights)
    Sun - Rest

    Additionally, Mon-Sat I will be doing boxing again for 1-1.5 hours every evening. My lifting is every afternoon while at my work at the onsite gym at 11am-12pm.



    [​IMG]

    Starting weight: 185lbs @ 5'7

    Personal Records:

    Flat Bench - 275 x 1
    Squat - 295 x 1
    Deadlift - 405 x 1

    Added Videos:

    Speed Bag Work: http://www.youtube.com/watch?v=uAse_ilyAnA
    Jump Rope 1: http://www.youtube.com/watch?v=ys3wmawaXwU
    Jump Rope 2: http://www.youtube.com/watch?v=C6n52jYoAoA
     
    Last edited: Jan 31, 2013
  2. rjrs2k

    rjrs2k White Belt

    Joined:
    Feb 24, 2006
    Messages:
    22
    Likes Received:
    0
    Day 1

    Chest

    1:45 pm - 2:45 pm

    Flat DB Press - 100 x 8, 100 x 8, 100 x 7, 100 x 6, 100 x 5
    Incline DB Press - 85 x 5, 85 x 5, 85 x 5, 85 x 5, 85 x 5
    Tricep Cable Extensions - 65 x 12, 65 x 12, 65 x 12, 65 x 12
    DB Flies - 40 x 12, 40 x 10, 40 x 8, 40 x 8
    Dips - 30, 30, 30
    DB Skullcrushers - 55 x 12, 55 x 12, 55 x 12
    90 Situps

    Boxing 8pm-9pm
    1 Hour Bagwork/double bag/ speed bag
     
  3. thefirstemporer

    thefirstemporer Overdone and dry! Platinum Member

    Joined:
    Aug 3, 2008
    Messages:
    13,494
    Likes Received:
    8,094
    What's the reason for wanting to drop 15 pounds?
     
  4. vision1

    vision1 Purple Belt

    Joined:
    Jan 8, 2006
    Messages:
    1,694
    Likes Received:
    10
    nice progress
     
  5. Gfreak

    Gfreak Purple Belt

    Joined:
    Jun 28, 2010
    Messages:
    2,094
    Likes Received:
    22
    Location:
    houston
    nice progress man! You planning on competing in anything? boxing? bodybuilding? etc..?
     
  6. Pathogenic

    Pathogenic Wo Cao Ni Ma

    Joined:
    Feb 1, 2008
    Messages:
    2,828
    Likes Received:
    4
    Location:
    The Swell Dungeon
    Very nice work. 15lbs shouldn't be too much of a problem.
     
  7. Kripto

    Kripto Purple Belt

    Joined:
    Mar 16, 2007
    Messages:
    1,523
    Likes Received:
    5
    Location:
    Canada
    Nice and steady progress!

    Have you ever thought about doing a strength routine? I'm sure your numbers would shoot up.
     
  8. rjrs2k

    rjrs2k White Belt

    Joined:
    Feb 24, 2006
    Messages:
    22
    Likes Received:
    0
    Thank you sir!

    My goal is to reach 170 so I can be a bit faster and *MAYBE* look into getting back in amateur boxing.
     
  9. rjrs2k

    rjrs2k White Belt

    Joined:
    Feb 24, 2006
    Messages:
    22
    Likes Received:
    0
    Any suggestions or new routines to look into?

    When I was a newbie I basically did a 5x5 Set focusing on the big 3 doing Chest/Legs/Back working out on M/W/F.

    Fast forward today thats the routine I use M-Sat workouts, Sun off.
    Back/Chest/Legs/Shoulders 4 day split and the other 2 days being "light" full body workouts.

    I am open to suggestions though, thank you for your time and comments!
     
  10. rjrs2k

    rjrs2k White Belt

    Joined:
    Feb 24, 2006
    Messages:
    22
    Likes Received:
    0
    Day 2 - Legs/Back Core

    12:45 PM - 1:45 PM

    Wide Grip Pullups - 50
    Hanging Leg Raises - 40
    Squats - 135 x 10, 185 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5
    Deadlifts - 135 x 10, 205 x 5, 255 x 5, 255 x 5, 255 x 5, 255 x 5
    Situps - 90
    Leg Curls - 100 x 12, 100 x 12, 100 x 12, 100 x 12


    8PM - 9PM
    Boxing - Bag work / double end bag / speed bag/ combinations
     
  11. rjrs2k

    rjrs2k White Belt

    Joined:
    Feb 24, 2006
    Messages:
    22
    Likes Received:
    0
    Day 3 - Shoulders / Biceps


    12:45 PM - 1:45 PM
    DB Shoulder Press 80 x 8, 80 x 7
    BB Shoulder Press 115 x 5, 115 x 5, 115 x 4, 95 x 5, 95 x 5
    Front DB Raises 25 x 10, 25 x 10, 25 x 10, 25 x 10, 25 x 10
    Side DB Raises 25 x 10, 25 x 10, 25 x 10, 25 x 10, 25 x 10
    BB Curls 75 x 5, 75 x 5, 75 x 5, 75 x 5,
    DB Curls Isolated - 40 x 5, 40 x 5, 40 x 5, 40 x 5, 40 x 5

    Boxing
    8PM - 9PM (combinatons, speedbag, jumprope, double end bag)

    Weight: 184 lbs
     
  12. rjrs2k

    rjrs2k White Belt

    Joined:
    Feb 24, 2006
    Messages:
    22
    Likes Received:
    0
    Day 4 - Back/Bis

    1230-130pm
    Pullups - 60
    DB Rows - 85 x 5 (4 sets)
    Lat pulldowns - 160 x 8 (4 sets)
    Seated rows - 205 x 8 (5 sets)
    DB Curls - 45 x 5 (5 sets)


    Boxing evening
     
  13. rjrs2k

    rjrs2k White Belt

    Joined:
    Feb 24, 2006
    Messages:
    22
    Likes Received:
    0
    Day 5
    1/12/13

    Boxing 1.5 hours
     
  14. rjrs2k

    rjrs2k White Belt

    Joined:
    Feb 24, 2006
    Messages:
    22
    Likes Received:
    0
    Day 6

    1/14/13

    11am-12pm
    Flat Bench -115 x 40 warmup
    Flat DB- 100 x 8, 100 x 8, 100 x 5, 100 x 3
    Incline DB - 85 x 5, ( 4 sets)
    DB Flies - 40 x 8 (4 sets)
    Tri Extension - 60 x 12 (4 sets)
    Dips - 30, 30, 30, 30
    Overhead DB Skullcrusher - 55 x 12, 55 x 12, 55 x 10, 55 x 10

    boxing in the evening
    6-7pm
    Jump rope - 10 min
     
  15. rjrs2k

    rjrs2k White Belt

    Joined:
    Feb 24, 2006
    Messages:
    22
    Likes Received:
    0
    Day 7

    Back/Bi 1130-1230

    Pullups Widegrip - 60
    DB Rows - 90 x 5 (5 sets)
    Lat Pulldowns - 165 x 8 (4 sets)
    Seated Rows - 230 x 8 (4 sets)
    DB Curls - 45 x 5 (5 sets)
    DB Hammer Curls - 45 x 5 (5 sets)
    BB Curls - 45 x 8 (5 sets)


    Boxing evening
    8-9pm
     
  16. rjrs2k

    rjrs2k White Belt

    Joined:
    Feb 24, 2006
    Messages:
    22
    Likes Received:
    0
    Day 8

    12:45 PM - 1:45 PM

    Wide Grip Pullups - 50
    Hanging Leg Raises - 40
    Squats - 135 x 10, 135 x 5 (5 sets)
    Calf presses - 135 x 20, 4 sets
    Deadlifts - 135 x 10, 205 x 5, 275x 5, 275 x 5, 275 x 5, 275 x 5
    Situps - 100
    Leg Curls - 100 x 12, 100 x 12, 100 x 12, 100 x 12
    Leg Press - 165 x 8 (4 sets)

    Evening - Rest from boxing

    dunno yesteday didnt feel too motivated. just light squats 135 x 10, 5(5sets) instead of 185 x 5 last week.

    but deadlifts up from 255 to 275. goal is to start repping 315 soon.

    skipped boxing in the evening just too sore from M+T 2 hardcore lunch/evenign workouts.
     
  17. rjrs2k

    rjrs2k White Belt

    Joined:
    Feb 24, 2006
    Messages:
    22
    Likes Received:
    0
    Day 9

    12:45 PM - 1:45 PM
    DB Shoulder Press 75 x 8, 75 x 6, 75 x 5
    BB Shoulder Press 115 x 5, 115 x 5, 115 x 5, 115 x 5,
    Front DB Raises 25 x 10, 25 x 10, 25 x 10, 25 x 10, 25 x 10
    Side DB Raises 25 x 10, 25 x 10, 25 x 10, 25 x 10, 25 x 10
    DB Curls Isolated - 45 x 5, 45 x 5, 45 x 5, 45 x 5, 45 x 5
    Hammer Curls DB - 45 x 5, 45 x 5, 45 x 5
    Concentrated DB Curl - 30 x 5, 30 x 5, 30 x 5, 30 x 5

    Boxing
    8PM - 9PM (combinatons, speedbag, jumprope, double end bag)
     
  18. rjrs2k

    rjrs2k White Belt

    Joined:
    Feb 24, 2006
    Messages:
    22
    Likes Received:
    0
    Day 10 - Full body / mix workout

    BB Bench- 135 x 15, 135 x 15, 225 x 5, 235 x 5, 235 x 4, 235 x 3, 235 x 4, 235 x 3, 235 x 2
    Dips - 30, 30, 30
    Machine Shrugs - 235 x 15(4)
    Pullups - 8, 8, 8, 8, 8
    Single Side BB Plate Rows - 90 x 8 (4 )
    Deadlifts - 135 x 10 (4)
    BB Curls - 75 x 8 (3)
    Machine Curls - 90 x 8 (3)

    Boxing/Speed Bag/Heavy Bag/Double Bag
     
  19. rjrs2k

    rjrs2k White Belt

    Joined:
    Feb 24, 2006
    Messages:
    22
    Likes Received:
    0
    Day 11 (1/21/13)

    Pullups - 65
    DB Rows - 90 x 5 (5)
    Hanging Leg Raises - 40
    Lat Pulldown - 165 x 10 (4)
    Seated Rows - 235 x 8 (5)
    DB Curls Concentrated - 45 x 5 (5)
     
  20. rjrs2k

    rjrs2k White Belt

    Joined:
    Feb 24, 2006
    Messages:
    22
    Likes Received:
    0
    Day 12 (1/22/13)

    Flat DB - 100 x 10, 100x8, 100x7, 100x6, 100x5
    Incline DB - 85 x 8 (4 sets)
    Tricep Ext Cable - 65 x 8(4)
    Dips - 120
    DB Flies - 40 x 8 (4)
    Skullcrushers DB - 55 x 12 (4)
    Situps - 60

    Boxing 8-9pm
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.