Wednesday, May 3, 2006
• 60s Plank (arms further forward)
• 25 Boxer Sit-Ups
• 25 Alternating Pikes
• 25 Saxon Side Bends (5lb Medicine Ball)
• 25 Boxer Sit-Ups
• 25 Alternating Pikes
Thursday, May 4, 2006
Boxing:
2 minute rounds Heavy Bag x 3 (1 minute Rest)
Punch Outs:
40 Jab L
40 Jab R
20 Jab-Cross (l-r)
20 Jab-Cross (r-l)
20 Jab-Cross-Hooks (l-r-l)
20 Jab-Cross-Hooks (r-l-r)
Monday, May 8, 2006
Bench Press - Bar x 20, 95 x 7, 135 x 5, 145 x 5
DB Bench Press - 50 - 3 x 8
Bent-Over DB Rows - 50 - 3 x 12
Seated Incline Bench DB Curls (3rd setting) - 20lbs - 2 x 10
Full-Contact Twists - Bar + 5 - 2 x 8 each side
90s Plank
5 Lying Pikes (3s hold at top…should do on bench)
40 Leg Raises (slowly, legs slightly bent)
40 Crunches (5lb Medicine Ball)
Tuesday, May 9, 2006
Pushups - 1 x 50
• 60s Plank (arms further forward)
• 25 Boxer Sit-Ups
• 25 Alternating Pikes
• 25 Saxon Side Bends (5lb Medicine Ball)
• 25 Boxer Sit-Ups
• 25 Alternating Pikes
Wednesday, May 10, 2006
2 x 240skips Jump Rope
Snatch-Grip Deadlifts - 135 x 5, 185 x 5, 225 - 3 x 5
RDLs - 195lbs - 2 x 10
Full-Contact Twists - Bar + 5 - 2 x 8 each side
Lying Pikes (on bench. 4s hold at top. 4s eccentric ) - 2 x 6
Thursday, May 11, 2006
Afternoon - Boxing:
2 minute rounds Heavy Bag x 5 (1 minute Rest)
Punch Outs:
40 Jab L
40 Jab R
20 Jab-Cross-Hooks (l-r-l)
20 Jab-Cross-Hooks (r-l-r)
Evening:
Incline Bench Press (3rd setting) - Bar x 10, 95 x 15, x13
Decline Bench press - 115lbs - 2 x 12
DB Flyes - 10lbs - 2 x 6
Chin-Ups - 2 x 12
Monday, May 15, 2006
1 PM - Boxing:
3 minute rounds Heavy Bag x 4 (1.5 minute Rest)
Punch Outs:
40 Jab L
40 Jab R
20 Jab-Cross-Hooks (l-r-l)
20 Jab-Cross-Hooks (r-l-r)
200 Face
Afernoon:
Bench Press - Bar x 20, 95 x 7, 135 x 5, 145 x 5
DB Bench Press - 50 - 3 x 9
Bent-Over DB Rows - 50 - 3 x 12
Seated Incline Bench DB Curls (3rd setting) - 20lbs - 2 x 10
Full-Contact Twists - Bar + 10 - 2 x 8 each side
Wrist Roller - 7.5lbs - 1 x 3
Tuesday, May 16, 2006
Snatch-Grip Deadlifts - 135 x 5, 185 x 5, 225 - 3 x 5
RDLs - 200lbs - 2 x 9
1 x 55 Pushups
2 x 10 Strict Standing Barbbell Curls - 65lbs
1 x 10, 1 x 7 Throat Crushers - 70lbs (elbow started hurting)
2 x 11 Shoulder Presses - 30lbs
2 x 12 Lateral Raises - 10lbs
2 x 12 Bent-Over Rear Delt Flyes - 10lbs
2 x 15 External Rotations - 15lbs
1 x 3 Wrist Roller - 7.5lbs
1 x Plate Pinches - 10lb plates
Wednesday, May 17, 2006
Jump Rope - 2 x 3 minutes (1 minute rest)
Full-Contact Twists - Bar + 10 - 2 x 8 each side
Pikes - 2 x 6 (4s hold, 4s eccentric)
60s Plank
25 Boxer Sit-Ups
25 Alternating Pikes
25 Boxer Sit-Ups
25 Alternating Pikes
Ankle Band: 20 in, 20 out, 20 down, 20 clockwise, 20 counterclockwise
Thursday, May 18, 2006
Incline Bench Press (3rd setting) - Bar x 10, 95 x 15, x13
Decline Bench press - 115lbs - 1 x 12
DB Flyes - 10lbs - 2 x 6
Chin-Ups - 2 x 12
Wrist Roller - 7.5lbs - 1 x 3
Friday, May 19, 2006
2 x 10 Standing One Arm Dumbbell Concentration Curl - 25lbs
2 x F Milk Carton Shoulder Presses (30 in, 30 out)
2 x F Milk Carton Lateral Raises (20 in, 20 out)
2 x 15 External Rotations - 15lbs
60s Plank
25 Boxer Sit-Ups
25 Alternating Pikes
25 Boxer Sit-Ups
25 Alternating Pikes
Saturday, May 20, 2006
Jumping Rope - 3 x 3 minutes (1 minute rest)
Parallel Squats (touching bench) - Bar x 10, 135 x 7, 205 x 5, 255 x 8
Full Squats - 135lbs - 2 x 10
Full-Contact Twists - Bar + 10 - 3 x 8 each side
Isometric Sit-Ups - 45lbs - 3 x 30s
Ankle Band: 20 in, 20 out, 20 down, 20 clockwise, 20 counterclockwise
Monday, May 22, 2006
3 minute rounds Heavy Bag x 4 (1 minute Rest)
Punch Outs:
40 Jab L
40 Jab R
20 Jab-Cross-Hooks (l-r-l)
20 Jab-Cross-Hooks (r-l-r)
Bench Press - Bar x 20, 95 x 7, 135 x 5, 150 x 5
DB Bench Press - 50 - 2 x 10
Bent-Over DB Rows - 50 - 2 x 12
Seated Incline Bench DB Curls (3rd setting) - 20lbs - 2 x 10
Wrist Roller - 7.5lbs - 1 x 3
60s Plank
40 Leg Raises
20 Boxer Sit-Ups
40 Crunches (5lb Medicine Ball)
40 Saxxon Side Bends (5lb Medicine Ball)
40 Russian Trunk Twists (5lb Medicine Ball)
Tuesday, May 23, 2006
Snatch-Grip Deadlifts - 135 x 5, 185 x 5, 225 - 3 x 5
RDLs - 200lbs - 2 x 10
it was a nice and light workout. i can easily do more weight on both lifts i think.
Wednesday, May 24, 2006
1 x 60 Pushups
2 x 10 Strict Standing Barbbell Curls - 65lbs
1 x 15 Throat Crushers - 65lbs
2 x 12 Shoulder Presses - 30lbs
2 x 12 Lateral Raises - 10lbs
2 x 15 Bent-Over Rear Delt Flyes - 10lbs
2 x 15 External Rotations - 15lbs
2 x 3 Wrist Roller - 7.5lbs
2 x Plate Pinches - 10lb plates
Plank - 60s
Pikes - 2 x 6 (4s hold, 4s eccentric)
Saturday, May 27, 2006
2 x 10 Standing One Arm Dumbbell Concentration Curl - 25lbs
Pushups - x35, x50
2 x Plate Pinches - 10s
Tuesday, May 30, 2006
50 Boxer Sit-Ups
50 Alternating Pikes
50 Crunches
Wednesday, May 31, 2006
Bench Press - Bar x 20, 95 x 7, 135 - 5 x 5
Incline Bench Curls - 20lbs - 2 x 10
Wrist Roller - 7.5lbs - 2 x 3
4/4 Pikes - 2 x 7
Thursday, May 18, 2006
Incline Bench Press (3rd setting) - Bar x 10, 95 x15, x15
Decline Bench press - 115lbs - 2 x 12
DB Flyes - 10lbs - 2 x 6
Chin-Ups - 2 x 12
Strict Standing Barbbell Curls - 70lbs - 2 x 8
4/4 Pikes - 3 x 7
Monday, June 5, 2006
Snatch-Grip Deadlifts - 135 x 5, 185 x 5, 225 - 3 x 5
RDLs - 200lbs - 2 x 11
2 x 10 Standing One Arm Dumbbell Concentration Curl - 25lbs
Isometric Sit-Ups - 45lbs - 2 x 30s
Ankle Band: 20 in, 20 out, 20 down, 20 clockwise, 20 counterclockwise
Tuesday, June 6, 2006
50 Boxer Sit-Ups
50 Alternating Pikes
50 Crunches
Wednesday, June 7, 2006
50 Boxer Sit-Ups
50 Alternating Pikes
50 Crunches
Thursday, June 8, 2006
Bench Press - Bar x 20, 95 x 7, 135 x 5, 150 x 5
DB Bench Press - 50 - 2 x 10
Bent-Over DB Rows - 50 - 2 x 12
Seated Incline Bench DB Curls (3rd setting) - 20lbs - 2 x 11
Friday, June 9, 2006
50 Boxer Sit-Ups
50 Leg Raises
50 Alternating Pikes
50 Crunches
Monday, June 12, 2006
40 Pushups
10 Strict Standing Barbbell Curls - 65lbs
40 Pushups
10 Strict Standing Barbbell Curls - 65lbs
40 Pushups
50 Boxer Sit-Ups
50 Leg Raises
50 Alternating Pikes
50 Crunches