Monday 30/1/12
Felt like shit before this workout and it didnt get much better as time went on.
warm ups
5x75kg, 5x85kg, 3x95kg - failed misreably on getting 5 reps here
10x70kg, 8x70kg, 8x70kg, 10x60kg
3,3,3,2 still finding these really hard
33kgx 8,7,7
cable bi curls x couple of light sets
Tuesday 31/1/12
Boxing in the gym near me.
Good session. Trainers seem to know what they are talking about.
skipping x 2 rounds
heavy bag x few rounds
pads x few rounds
some conditioning work - core, push ups, burpees
Pretty tough workout.
Wednesday 1/2/12
warm ups
5x80kg, 5x95kg, 5x105kg
BBB
60kgx10 x 5
spent a lot more time on warming up/mobility work. definitely felt the benefits of it and going to keep it up
some core stuff.
Thursday 2/2/12
Boxing, pretty much the same as Tuesday
Friday 3/2/12
6am - took the dogs to the park and did a few laps with a few sprints thrown in. Trying to loosen up my legs cause they are still pretty stiff from Wednesdays squats.
Saturday 4/2/12
15x20, 10x40kg, 5x60kg, 5x70kg
4,3
10x60kg, 8x65kg, 8x70kg
10x25, 10x30, 10x30kg
70kg x 8,9,7
Took the dogs to the park for a run after this but it was too hot for them and they ran and lay down in the shade. lazy bastards.
Back training can be very frustrating when you have a shitty grip.
I didnt do any OHP today because my shoulders were still fried from the boxing.
Monday 6/2/12
3x80kg, 3x90kg, 2x100 - aagh fail!. raging i didnt get 3 here, i thought I would.
boring but big for the assistance
5x10x65kg
5x 10 bw
25kgx 10,10,10
supsert with
28kg x10,10,10
Wednesday 8/2/12
work sets-
3x90kg, 3x100kg, 3x110kg
BBB
5x10x60kg
few sets inverted rows
few sets tri pushdowns
few sets face pulls
squats are feeling much better. im spending more time foam rolling and mobility stuff and it seems to be paying off. I was very impatient with squats in the past expecting a lot more progress. but as i am taking my time now it seems to be working.
Thursday 9/2/12
Boxing
Saturday 12/2/12
Boxing, did a few weights after, cable rows, chins etc…
Sunday 13/2/12
did 8 laps of the oval in the park. roughly 400m around. sprinting up 1 straight, light run the rest of the way.
Monday 13/2/12
5x85kg, 3x95kg 0x110kg - big fat fail.
I am going to run this cycle again. i struggled through every week. 110kg was never going to happen yesterday. 85 felt heavy, 95 felt very heavy
5x10x60kg
5x10
30kg x12,12,12
5x30kg, 8x25kg, 7x25kg
Tuesday 14/2/12
5x95kg, 3z105kg, 2x120kg - pr. pretty happy with this
BBB - 5x10x60kg
Finished up todays session after this and some foam rolling. had to head out for valentines dinner with the missus
Wednesday 15/2/12
Boxing - good session. plenty of footwork, plus hard rounds on the heavy bag. lots of core stuff at the end.
did some weights after too at the boxing gym:
straight arm pull downs - cant remember what weights
face pulls - "
bi curls - "
Friday 17/1/12
6am boxing at the gym.
My first time doing a hard 6am session in awhile. felt very sluggish and hard to get going. There was a different trainer there that i hadnt met before. when i was on the heavy bag he came striahgt over and asked if i had done thai boxing before. my stance and movement must be obviously different. a lot more square he said. he worked with me for a bit so hopefully its improving.
Its been a busy week and have logged here at all so here is a bit of a summary
Monday 20/2/12
Thisis a bit of a deload week. I finished a cycle of 531 last week and am aaway next week so wont start the next one until i get back. just knda fucking around this week.
6x80kg, 4x90kg, 1x100kg, 70kgx8,8,6 60kgx9
12,10,10
5,5,4
did some other stuff messing around on the cables - push ups etc…
Tuesday 21/2/12
took the dogs to the park after work. did 15x100m sprints. jogged home- about 10 mins
when i got home i did-
15x40kg, 10x60kg, 7x70kg
10x48kg, 9x53kg, 9x53kg
some biceo stuff and ab wheel
Wednesday 22/2/12
boxing for an hour- usual stuff
after boxing did a few weights-
dumbbell shoulder press - few sets with 17.5kg
upr row on cable - cant rememebr how much
CGBP - worked up to 60kg. shoulders and arms were pretty flaaed at this stage.
Thursday 23/2/12
8x60kg, 8x80kg, 8x90kg, 8x100kg, 5x100kg, 8x80
3 sets on ab wheel. then took dogs for a long walk.
Friday 24/2/12
went to boxing gym at 6am before work cause i had something on in the evening. I was really tired and sluggish and had a pretty shit session. just did the bare minimum.