a_welch503 WORKOUT JOURNAL

[Xhale]

http://www.rossboxing.com/thegym/thegym24.htm

Good bag routine.

[midgetcop]

Burpees....you brave man, you. :

[.V.]

Notice it was only one minute of burpees. Two would have been pretty harsh. Maybe some day, I'll be man enough to do 15. Got to start somewhere though.

The bag is 15 minutes non stop. Oh, and at the end of 15 minutes - the same effort is being put out, but obviously the same results are not happening. It is not the same thing constantly, jab/punch for a while. Front kicks for a while, side kicks for a while. Round kicks for a while. Thrust kicks. Then when the legs were wiped out go to kinfehand and ridgehand strikes to tire the arms a bit. Then mix it up for a while. Then when I could go no longer, just collapsed there in the back yard and sat for a few minutes and watched my little girl work it a bit. Nice punches, but her kicks need more work. What the heck, she's only nine. Nothing like 1000 technique night at the old dojo I used to go to. That was harsh. We would do one thing for one hour. Good training but very fatiguing.

Xhale - that guy's bag routine does look like good training. That way would be excellent for training for a fight. I'm not currently training for a fight right now. I just want to keep my cardiovascular condition in as good shape as possible while I increase my strenghth. The one I was training for on May 30 is cancelled. He backed out. I'm just trying to find something that will sharpen my skills while at the same time increase my cardio conditioning, keep the fat gain from the bulking diet to a minimum, and not trash these almost 36 year old knees. The running attempts didn't work out too well, walking was ok, but didn't do much for the heart rate. On the cardioglide, I was ending up losing weight - not the goal right now. I don't have much fat to spare and no muscle to spare.

[gcs118]

15 minutes nonstop is still impressive, even if you are including kicks and other stuff. I only do the jab, cross, hook and uppercut because I've only taken the basics of boxing. But I know sure as heck it's easy to get tired on the bag. After a few minutes my shoulders and abs are burning like no other.

[gcs118]

And my post count needs to be changed! It has 666 in it right now and so does my car! AHHHH!

[.V.]

Originally Posted by gcs118

And my post count needs to be changed! It has 666 in it right now and so does my car! AHHHH!

It changed, happy now?

05-22-2005

At work today so no lifting or cardio. Tomorrow is a good day for both.

Diet
M1.....Protein shake at 05:30 - back to bed.
M2.....4 egg whites, pork tenderloin
M3.....Chicken on whole wheat
M4.....Tuna on whole wheat
M5.....Chicken on whole wheat
M6.....Tuna on whole wheat
Also having a glass of skim milk before bed (included in totals)

Totals: P-357.9, C-106, F-37.5, Cal-2001.1

Carbs were kind of low today, no workout, so no PWO dextrose. Also no PWO protein shakes, but I still got more protein than ever before just from eating a few tuna and chicken sandwiches.

Found a new kind of bread today, well - new to me. It is Nature's Own health line Wheat-N-Fiber. It has 6g protein, 5g net carbs, and only 2g fat per slice. That's 12 extra grams of protein per sandwich. I have also been avoiding pork because of the fat, then I saw today that pork tenderloin has 46.9g protein and only 8g of fat per 6oz serving.

Great day for diet discovery today.

EDIT: Had a protein power bar P-22g, C-2g(net), F-7g. Cal-159
New totals - P-379.9, C39.5, F-44.5, Cal-2160.1

[.V.]

05-23-2005

Arms
BB curls.........135x 6,6,4
Skull crushers......110x3x5
DB curls..........60x 6,6,4
Cable pressdown.....100x3x5

Workout felt good today. Made slight improvement everywhere.

I made a slight change to my warmup/acclimation routine. I don't usually post this, but, I'm going to today to see where it can be improved or not.

BB Curls - 60x10, 70x10, 80x3, 90x3, 100x1, 110x1, 130x1
Crushers - 50x10, 60x10, 70x3, 80x3, 90x3, 100x1, 110x1

I'm wondering the warmup once per body part. Does that mean arms=1 warmup, or biceps = 1, triceps = 1. Same question for legs. Does legs=1 or squats = 1 warmup, SLDL = 1 warmup. I also wonder if this warmup routine is a good efficient way to get really warm and acclimated. The old way I was doing would have been

Biceps = 60x10, 80x3, 100x1, 110x1, 120x1, 130x1. Triceps was similar - just with smaller weights.

Cardio
2 minutes burpee/pushup drill
10 burpees, 10 knuckle pushups, 10 palm pushups, repeat until time called

1 minute full power punchout drill left/right straight punches
1 minute full power hook punchout drill left/right hooks
1 min jab/punch, jab/jab/punch drill. Left jabs, straight rights
Kicking drills
1 minute front kicks
1 minute round kicks
1 minute thrust kicks
2 minutes mixed kicking - whatever worked to hit the bag based on how it was swinging.
5 minute mixed drill jab, punch kick (with varied kicks)
1 minute full power jab/punch/hook/hook drill
In between drills, did backfist strikes while catching my breath.

16 minutes constant cardio workout.

Diet
M1.....4 egg whites, oatmeal, chicken breast
M2.....Protein shake, dextrose drink
M3.....Chicken on whole wheat
M4.....Tuna on whole wheat
M5.....Protein shake, dextrose drink
M6.....Trout, potato salad
Water - 5 liters so far today. Expect to drink another liter before bedtime.

Totals
P-264.5f, C-208g, F-30g, Cal-2160

I may have a protein shake before bed if I get hungry.
My calories will likely go up a bit more starting tomorrow - I ran out of protein again. I've been using designer protein brand of whey. Today, all I could find was some weider protein weight gainer. 35g/serving, but loaded with carbs too. I suppose that will eliminate the need for the pwo dextrose drink. It is over 700 calories per serving.

[Todd]

Originally Posted by a_welch503

I'm wondering the warmup once per body part. Does that mean arms=1 warmup, or biceps = 1, triceps = 1. Same question for legs. Does legs=1 or squats = 1 warmup, SLDL = 1 warmup. I also wonder if this warmup routine is a good efficient way to get really warm and acclimated.

Say you are working biceps and triceps together in one workout. If you do your triceps first say, then you'd warm-up on the first exercise for triceps. If your first exercise was lying tricep extenstions for example, and your max lift at the time was 100 pounds for 5 reps, then you'd warm up in the following way:

Warm-up set #1 - 10 easy reps with 50 pounds
Warm-up set #2 - 8 easy reps with 60 pounds
Acclimation set - 3 easy reps with 90 pounds

Then go straight to your working sets for maximum weight for 4-6 reps (100 lbs). Do the rest of your triceps exercises but do not do warm-up sets for these exercises, go straight to your heaviest weights for 4-6 reps.

Then it's time for biceps .... you'd do your warm-up sets for the first exercise of biceps only, in the same fashion as described above for triceps. Make sense?

[threenorns]

Originally Posted by a_welch503

05-23-2005

Arms
BB curls..............135x 6,6,4
Skull crushers.........110x3x5
DB curls...............60x 6,6,4
Cable pressdown.....100x3x5

Workout felt good today. Made slight improvement everywhere.

I made a slight change to my warmup/acclimation routine. I don't usually post this, but, I'm going to today to see where it can be improved or not.

BB Curls - 60x10, 70x10, 80x3, 90x3, 100x1, 110x1, 130x1
Crushers - 50x10, 60x10, 70x3, 80x3, 90x3, 100x1, 110x1

I'm wondering the warmup once per body part. Does that mean arms=1 warmup, or biceps = 1, triceps = 1. Same question for legs. Does legs=1 or squats = 1 warmup, SLDL = 1 warmup. I also wonder if this warmup routine is a good efficient way to get really warm and acclimated. The old way I was doing would have been

Biceps = 60x10, 80x3, 100x1, 110x1, 120x1, 130x1. Triceps was similar - just with smaller weights.

I will be editing in diet and cardio later this evening. Called back in to work for now. Later.

the warmup routine WORKS - since i started using it once per body part, i've had no shoulder pain whatsoever and the weights i'm using are going up like gangbusters!

actually, i was wondering, if you're doing say, chest and triceps or shoulders and triceps, wouldn't the shoulders/chest workout be a warmup for triceps or do i still need to warm them up anyway? i've tried it both ways and, quite frankly, i don't have the energy for a second warmup by that stage of the game.

[gcs118]

Seems like a lot of warming up. I might do something more like 5x45, 5x75, 3x95, 3x115, 1x125 and then hit the 135s for BB curl. 17 total reps vs. 29. Give it a shot, you may have to play around slightly, but I don't think 10 reps is necessary.

[.V.]

So, apparently I've been overdoing it on the warmup.

I'll cut it back a bit starting tomorrow.

Thanks.

[Klinger]

You can definitely trim some of those warmup reps. My warmups usually are 3 light/medium sets, then right to my working sets. An example w/deadlifts:

155x5
185x4
225x3
...working sets...

[.V.]

I used to just do one 10 rep set, then a 3 rep set, then singles until I hit max. I felt as if I wasn't really getting the best workouts possible though. That is why I'm trying to change it a bit. So I guess 3 warmup/acclimation sets total is my next thing to try. Tomorrow is shoulders, I'll see how it works out doing it that way then.

Thanks for all the input. Now I get to enjoy the next few hours at work - eat a few times, then go home for the cardio session.

[.V.]

Originally Posted by threenorns

actually, i was wondering, if you're doing say, chest and triceps or shoulders and triceps, wouldn't the shoulders/chest workout be a warmup for triceps or do i still need to warm them up anyway?

Got me there. I just do one body part each day. Legs, arms, shoulders, off, back, chest/abs, legs, off and so on... (except for chest/abs) had to combine them.

I've done pretty well training max ot style, but I'm still experimenting to improve things - more rest, less rest, more warmups, less warmups. Way better than my old full body routine with no warmups, or even the legs/back, chest/shoulders, arms/abs routine that I used to do without warmups and acclimation.

[.V.]

Whew, finally made it home and hit the cardio. Had my 2nd PWO feeding while cooking dinner. Now I've finally had a chance to edit in diet and cardio for the day.

I want to thank you guys for the info on the bag workouts. It seems that by breaking it up, instead of just doing a constantly moving all out mixed routine with kicks and punches mixed in together it gets harder. It seems that even though going all out, the kicks do slow the workout down while waiting for the bag to come back far enough to get it again.

Of course there is nothing more satisfying than the sound of the bag returning from a front kick and then the WHOOMP of a solid side kick sending it flying off in the other direction again. But, that does slow it down. I noticed I got much more tired during the different punching only drills.

Doing the same thing over and over without any change will definitely kick your butt. Anyway, thanks for the tips, I've totally had my a$$ kicked on the bag workout today.

And Xhale - thanks for the link, found some great stuff on that site. Very helpful. It is more of a straight boxing site rather than kickboxing, but the information is sound and reminded me of some things I've forgotten. I also found some very useful information on improving my hook, which has always sucked. Big improvement on that one in just one day.

Now, I'm going to go nurse my bleeding knucles, wiped out arms, and old tired body while watching some TV for a couple of hours just spent being useless.

It just hit me - doing this bag routine on arm day - might not have been my best idea ever. Tomorrow is going to be painful.