Name: Matthew
Sex: Male
Age: 27
Weight: 203llbs
Height: 5’9
Background: Early years I ran for my high school athletics club for the last two years at competition level. In my own time I played a lot of football (soccer), Thai boxing, skateboarding, surfing and trampolining. I became a fitness instructor/class instructor but after a motorbike accident I tore my ACL and lost a lot of my gains.
Returned to fitness as a gym manager after selling cars for a while and have been on and off boxing for 18 months (mainly for fitness), got a rear molar tooth knocked loose and got a abscess which hospitalised me about 9 months ago but carried on then stopped 3 months ago. I have returned this week. Got from 216llb to 203llb the last 6 months and still dropping.
Friday 27th
Warmup: Gentle jog with side stepping and backwards jogging finished with gentle pre stretch.
>=followed by
Length of gym: Walking lunges nice and deep > walking lunges with a light barbell holding above head > squat jumps as far forward as possible > side squat jumps > backwards squat jumps
Boxing stance movement up and down the gym, slipping under a rope, side step punch, step forward or backward follwed by combo or slip and counter combo
Circuit x 10: Exercise ladder with different foot work drills > hands and feet round certain points (mma style) > medicine ball station
5 combos numbered and throw at partner.
Not trained for a couple of months and was sick 3 times. Felt good by the end of the session thou 
Monday 30th
In the gym. Felt groggy, not been eating correct since christmas.
Warm up on treadmill > 6 x 30/30sec hill sprints at 12km/h BPM was average 150/180 per sprint, little bit higher numbers by 5th and 6th sprint
followed by squats 3 x 20. first set @ 20kg > second set @ 10 kg > third set bodyweight
Swim - 15 lenghts front crawl
I felt tired, short of breath and was hitting anaerobic fast and struggling to control my breathing. Just felt like a wimp and unfit. :mad:
Tuesday 31st Dec
6.00 am - 20 mins gentle jog
1.30 pm jogging, skipping, shadow boxing with a partner, pad work and more skipping. Felt good, did 90 mins
Thursday 2nd Jan
2.30pm Skipping 10mins > shadow boxing with eyes closed 10 mins > skipping 5mins > shadow boxing eyes closed 5mins > footwork drills, back and forward, side to side, pivoting all on squash court lines, following them. Fast moving forward, slowly backwards and vice versa 10mins > shadow boxing eyes closed 5 mins > skipping to finish and cooldown
Friday 3rd Jan
20 min jog, nothing major
Monday 6th
Bit different today. A friend took me to his kung-fu class. hes been doing it years and says there are aspects that will help with boxing. I told the teacher that i respect all discplines but want to get into boxing as a sport and win matchs. He has advised me on a technique called splashing hands aswell as others. I have to admit i enjoyed the class and alot of the technique and fundamentels i can see coming accross. he even brought up jack dempsey and said how parts of kung-fu are actually involved in boxing.
90 mins of various kung-fu techniques, strikes and blocks
Thursday 9th and Friday 10th - 2.30pm - 30/45 mins in gym
Various weights but at high reps. interval rowing or treadmill at the end of weights session for approx 15 mins
Monday 13th - 3.00pm - 1 hour training with boxing coach
Squats, lunges, circuit with five stations with a medicine ball in the middle. varios situps, squats, shoulder press, pressups, upright rows, burpees. all x 20. then all x 15
padwork including learning the overhand right. and tightening up my guard
Felt good but was sick again!!
Wednesday 15th - 2.30 pm - 45 mins
Quick circuit on my shoulders with weights. Arnie press, upright row, lateral raise all 3 x 20
10 mins on the spin bike
5 mins fast on rower
Thursday 16th - 11.00am - 1 hour - boxing coach
Mistake doing my shoulders yesterday.
circuit with resistance bands on my shoulders, then footwork with a resistance band tied round my feet, moving and punching keeping the tension on the band to keep my feet apart because i bring them too close together.
felt the best i have yet and my trainer said i defo had moved up a peg. getting much more physical, bloking attacks, learning combos with a slip.
and i wasnt sick this time!!;D