1 month down on diet here are updated pics
I think the singles will help you get the numbers back while you are dieting.
U can’t train for a boxing match by shadow boxing u have to condition ur body to getting hit. Tonight I did lots of conditioning
[quote]damutt wrote:
U can’t train for a boxing match by shadow boxing u have to condition ur body to getting hit. Tonight I did lots of conditioning [/quote]
OUCH!!!
Ummm . . . dare we ask HOW you did the conditioning? Or are we better off not knowing?
[quote]cavalier wrote:
Ummm . . . dare we ask HOW you did the conditioning? Or are we better off not knowing?[/quote] well I sort of lowered my chin and stepped into the punches. I got to give my fair share back I think. I really need to work on bobbing and weaving but right now its just not my style.
Been lifting sporadically this week with my mom in town. Weight is down and body fat is coming off so its time to get back at it with the new program. Accumeasure calipers have me at about 15% BF and my waist is a easy 38 now so I have dropped 6%ish body fat and 2inhes off my waist.
I plan on keeping at the diet but hope things will slow as I am hoping to do a waved approach to my carb loading. Days I lift will be moderate carbs tring to stay at 200 grams and protein will always be 200 or over. fat will be where ever it ends up.
I am doing a bastard 5/3/1 for power lifting with big but boring as an accessory. It follows what I outlined above with a progression designed in. Below is my bench and squat I have done so far. I am hoping to get back to logging as I think it keeps me accountable.
Warm up hard .5 miles on track
Bench
Bx10
95x10
135x5
175x3
185x3
195x3
215x1
Bench press 3x10+=115 125x10 135x10
t bar row 5x10 65
ab machine 90x10, 105x10, 120x10, 135x10x10
Goinng to pyramid the 5x10 bench as it was heavier at the begining and then down so I get a little more out of it.
Warm up a hard .5 miles on the track
squat
barx10
95x10
135x8
185x5
225x5
245x3
260x3
275x3
305x1
squat 5x10 135
The 5x10 squat smoked me I had planned on doing 5x10 rdl’s but just did not have it in me. I may do them on my dead lift day to really smoke the hammies but we will see how they feel after the 5x10 on dead day. I will however start slowly pyramiding my squats up in weight also
half mile 4 min jogis
Military press
barx10 65x8 85x5
110 x 3
115 x 3
125 x 3
Mil press seated db 5x10 27.5
lat pull downs 5x10 170
hanging leg raises 15,13,13
Quick easy and on my way
Looking good fella, I’ll be following.
This kid made it to semi state this year wrestling with the high school… he was kicking my ars
I got to play a little more when we worked boxing
My oldest showing me how to do a proper heel trip since I did not do it right
I really enjoy this stuff cardio is improving every week and so is my confidence so much to learn I should never get bored
Stopping by…keep up the excellent work…
2/25/12 .5 mile run 3:46
Dead lift
Bar x10
135x8
185x5
225x5
265x3
285x3
300x3
330x1
romainian Dead lift 4x10 185 185 x9
seated rows 5x10 165
Deads felt good and they should since I used to triple 330 after a squat session. really depressed with my strength but it will come back. Grip started to fail at the end of my RDl sets but that ok too.
Super sore from the deadlift session so I will lift today tuesday instead yesterday like I was scheduled to. Weight was down to 204 today which is a probably 5 year low and I feel great. Body fat is coming off and I am going to stop doing low calorie days and get more into a recomp style diet and start making sure I am adding muscle to my frame. Body fat should be around 14% still which I am mostly happy with. I would love to see what I would look like at 10% and hope to get there by the time its warm enough to mow the yard with the shirt off
[quote]Kairiki wrote:
Stopping by…keep up the excellent work…[/quote]
Thanks for stopping in…
Bench press
Barx10x2
95x11
135x5
165x5
175x5
185x8 234.284
Bench press 5x10 155x10, 145x10,135x10, 120x10,110x10
t bar row 5x10 80
abs machine 5x10 125x10,10 140x10,10,10
No run tonight was short on time. I’m sure Ill make up for it tomorrow. everything felt heavy again. I know I lost some strength with my time off but I am afraid that I may be dieting to much. I am not going to change it right now though. I am just going to work through it and start changing the times I am eating. I work out when I get out of bed and don’t normally eat for 3 or 4 hours prior to go to bed so I am lifting in a fasted state.
MY calories are around 2300 a day with a 40/30/30 macro goal. Protein is the priority of course and I keep it at 200g or above.
Great night at MMA Class tonight did a good warm up and then 7 rounds of boxing at 2 minutes a round with a mostly a 1 minute rest. worked on skills mostly and learned a lot if I can start applying it. then did the Bas Rutten 28 minute circuit workout… man that will make u feel out of shape fast.
Think I am going to really have to start prioritzing my workouts. I like the weights and the sense of accomplishment I get after a good workout. BUUUT I am loving the fight thing. Problem is that both of them are tearing me up. I am tring to put 100% into both areas and I just can not recover the way that I want and I really need to work more conditioning and skill work if I want to be any good at the fight stuff…
At the end of the day the fight game could save my life and it is probably where I should focus my max effort. I will not stop lifting but I do think that I am going to have to dial down the lifts or I am going to be so sore all the time that I am going to be miserable.
treadmill 3.0 speed 3.0 incline 20 mins and a little ab work
treadmill 3.0 speed 3.0 incline 20 mins