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

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rjrs2k

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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.



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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:
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
 
What's the reason for wanting to drop 15 pounds?
 
nice progress man! You planning on competing in anything? boxing? bodybuilding? etc..?
 
Very nice work. 15lbs shouldn't be too much of a problem.
 
Nice and steady progress!

Have you ever thought about doing a strength routine? I'm sure your numbers would shoot up.
 
Gfreak said:
nice progress man! You planning on competing in anything? boxing? bodybuilding? etc..?
Click to expand...

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.
 
Kripto said:
Nice and steady progress!

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

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!
 
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
 
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
 
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
 
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
 
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
 
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.
 
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)
 
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
 
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)
 
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
 
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