I dont box, so this will be more of a weight lifting/fitness log with website links and what not. I have worked out for years, but the last 2 years i got lazy, fat and out of shape. So for the last 2 months ive been working to get back in shape while working part time doing landscaping (laying sod/bailing hay etc).
I have kept a written log of weights/sets/reps/cardio etc for about 6 years and have found it to be great for motivation and progression.
Imput and suggestions are welcome, but i have tried many things over the years and have worked really hard at figuring out what works for me. This doesnt mean that i think my ways are best, just best for me. Also i dont think that the way i workout is necessarily a great way for boxers or newbees to train.
My workouts right now look like this:
Every other day i do weights. Half my body one day, then a rest/cardio day, then the other half of my body. I believe in short intense workouts and most sets are to failure.
Recently i have been riding a bike 4 or 5 days a week so i have been laying off of doing legs (squats) so as to not overtrain them too bad. Also i havent decided yet which workout i want to do abs with. So it may change.
Note: I dont include warm up sets here. I do 1-3 warm ups depending on which exercise im doing.
Tuesday July 23/08
This workout will start with 2-4 sets of squats when im not overdoing the bike.
Chest/Delts/Triceps
Bench Press…3 sets
Push Ups…2 sets
Incline Laterals…2 sets
Military Press…2 sets
Close Grip Bench Press..2 sets
Overhead Extension…1 set
Wednesday July 24/08
Basically a Rest Day
1.)Cardio- 15 min (walk)
2.)Cardio 45 minute with breaks (bicycle) low intensity
Cool, glad ya started a log. It does help when looking at a timeline I find, plus in my mind, it forces me to do certain things once I put them down into type in public place. lol Not sure why, not like anyone would ever know otherwise, but for some reason for me it does.
Monday August 4/08
1.)
Hams/Back/Biceps/Forearms
Pull Ups…4 sets
Chin Ups…2 sets
Deadlift…2 sets
Barbell Curls…2 sets
Incline Curls…1 set
Palm Up Wrist Curls
(Superset with)…2 sets
Palm Down Wrist Curls
I was going to go running, but i had some shit to do, so i took the bike. That way i could do what i needed to do and still get some cardio in. Biking is good, but its nothing compared to running. I am getting very used to riding and have to work extra hard to make it challenging now.
2.)
Cardio-
1 hour (bicycle)
30 min (break)
15 min (bicycle)
15 min (break)
20 min (bicycle)
Ya I ride my bike all over the place. I got a BMX and a mountain bike, but mainly ride the BMX. To boxing and back is likely 15 miles, plus add on another 10 or so a day atleast. I dont even consider it cardio, although I suppose it is and especially when Im in a hurry.
For someone starting out though who likely has shit cardio…a bike is probably a good start, much like a fast-paced walk or light jog.
When you get yourself to the point that you can do full out tabatas and hill sprints, it is hard to really consider other forms as a cardio workout, plus add the time factor. Getting better results both aerobic and anaerobically in about 15 mins as opposed to 1-2 hrs is hard to wrap ones head around to even go jog, or bike for cardio.
Bearing that in mind, you dont get good cardio by jumping head first in the deep end either. I wouldnt recommend to anyone who hasn`t built up and worked at cardio, to do some of the best results oriented things unless they were prepared first by working their way to it.
Well im only a couple months back into it so im not there yet. I do plan to pick up the running soon though. Ive just been enjoying the bike quite a bit because i havent rode much for years.
