When I was young, and did the Boxer’s Workout found in Peter de Pasquale’s book, after months of heavy bag work, I had a pretty nifty build across my upper back. Good workout!
I really enjoy it. I try to get it in three days a week. It’s a great cardio workout, plus as you state, it does improve power.
10/10/24
Poundstone Curls:
100
BB Curls:
4/10/100
Reverse BB Curls:
4/10/65
Band Curls:
100
Kickouts:
4/25/35
BB Extensions:
4/25/50
Incline Kickouts:
1/100/20
Band Pulldowns:
100
I was in a meeting at work that went waaaay too long. I got home late, so I trained in the garage. It was a fast one, so I could watch some football.
3 Likes
10/11/24
Treadmill:
30 minutes
Exercise Bike:
10 minutes
Ski Machine:
5 minutes
Heavy Bag:
3 - 3 minute rounds
Nothing but cardio tonight.
2 Likes
10/12/24
5/3/1 Bench:
5/235
3/265
4/295
Bench Against Band:
4/4/245
Incline Pullovers:
4/15/40
Dips:
4/10
Treadmill:
15 minutes
I should have done another rep at 295, but I had a guy spotting me I did not know. It felt pretty light. I hit the bench coming up on the third rep, which probably led me to stopping at four. Still, four ties my most on 5/3/1 day.
3 Likes
10/13/24
5/5/5 Deadlift:
5/275
5/315
8/355
Stiff Leg Deficit DL:
4/5/235
Belt Squat:
5/90
4/180
3/270
2/360
1/450
Pull-Ups:
20
DB Lunges + 40 lb Weighted Vest:
4/10/35
Stepper Machine + 40 lb Weighted Vest:
5 minutes
I returned home for the vest work. I’m pleased thus for with the results in my stance change. I feel much stronger.
3 Likes
You feel much stronger…
It’s getting there. I’m pretty upbeat lately.
10/15/24
OHP:
4/10/135
Pendlay Rows:
4/10/225
Upright Rows:
4/10/115
Hammer Strength MTS Rows:
4/10/110
Reverse Flies:
4/10/130
Pull-Ups:
4/10
Exercise Bike:
10 minutes
I pushed through really fast and got it all down in 45 minutes.
3 Likes
10/16/24
200 lb Sandbag Shoulder Carry:
100 yards
200 lb Sandbag Bearhug Carry:
100 yards
200 lb Sandbag Suitcase Carry:
50 yards
Farmers’ Carry + 40 lb Weighted Vest:
55 in each hand / 100 yards
Prowler Push + 40 lb Weighted Vest:
100 / 100 yards
Prowler Pull + 40 lb Weighted Vest:
185 / 100 yards
Backwards Prowler Pull + 40 lb Weighted Vest:
110 / 100 yards
40 lb Weighted Vest Squats:
100
Damn, that was a good one. The vest truly makes it harder.
3 Likes
10/17/24
Triceps Gauntlet
Superset:
Incline Kickouts - 4/25/35
Band Pulldowns - 4/100
Bench Dips:
4/25
Kickouts:
1/100/20
Biceps Gauntlet
BB Curls:
4/10/100
Reverse BB Curls:
4/10/65
DB Curls:
4/10/35
Poundstone Curls:
100
Step Machine:
10 minutes
For a garage workout, that was solid.
3 Likes
You know you need a heavier sandbag.
You always say that. 200 is a load. I’m not saying I can’t do more, but it’s pretty heavy. I assume there are bigger bags out there.
10/18/24
Treadmill:
40 minutes
Crunch Machine:
4/25/150
Abductor Machine:
4/20/210
Adductor Machine:
4/20/210
Heavy Bag:
3 - 3 minute rounds
Pull-Ups:
20
Of course there is an entire row of empty treadmills and the stinky kid gets on the one next to me.
3 Likes
Little Ba$ta4d.
2 Likes
I actually was thinking worse.
10/19/24
5/5/5 Bench:
5/210
5/240
9/270
Dips:
4/10
Incline Pullovers:
4/15/45
Cable Press:
4/15/120
Treadmill:
10 minutes
Nine reps on 5/5/5 week is a PR I believe. The first five or so flew up super-fast and easy. Almost too fast. I think I moved around a little and number eight came up uneven. I needed just a little help near the top of number nine, but my spotter and I both said we would count it.
2 Likes
10/20/24
Belt Squats:
10/180
10/270
10/360
10/450
10/540
10/630
10/720
20/270
V-Squats:
4/10/450
Leg Press:
10/580
10/670
10/760
10/850
10/940
Stiff Leg Kettle Ball DL:
4/10/80 in each hand
Lunges + 40 lb Weighted Vest:
4/10/35 in each hand
40 lb Weighted Vest Squats:
100
Step Machine + 40 lb Weighted Vest:
10 minutes
My legs are pretty gassed at this point. Once more returned home for the vest work. I think it would be too big of a pain in the ass to haul it to the gym.
3 Likes
Crazy strong as always.
I don’t mean to belittle your 200 lb sandbag work. You just seem to have an ability…
1 Like
Ha. I didn’t take it that way at all. It’s because of your encouragement, I made it to 200. I’m sure at some point you will break me down.
1 Like