=Young and Active= "You can achieve anything through hard work and passion."

[karategan]

Decided to make a journal here to see my progress.

Background
I am currently a 13 year old male. I was fat back then in elementary school being a lazyass and a videogame addict. At one point in 5th grade, I was like 5'4 170 lbs and I didn't even workout.
Started working out seriously in the summer of '08. Then started martial arts with my dad teaching my karate in Feb of '09. Just recently, in fact last month, my friend told me of the boxing gym he trains at and that's when I started boxing. Progressing quickly.
--------------------------------------------------------------
There's a good chance I'll be having my first match in April of '10. So better step my game up. I have a 2 week break off from school right now so Imma take advantage of it.

Sunday, December 20
3:00-4:00 PM
-15 minutes stretching
-15 minutes on bike. Would alternate between lvl 20/25 for 1 min, then lvl 15/25 for 2 min.
-15 minutes on rowing machine
-15 minutes shadowboxing

Light workout

Here's a recent pic of me:

[Croaker]

You're a kid yo, just remember this. Have fun with everything and don't stress the weight. Weight comes and goes when you're like thirteen, its to be expected.

[karategan]

Will do, bro. I've been noticing all the weight changes. Speaking of weight, I gotta choose from 152 or 165. Planning on going for 152 just maintaining or gaining weight for now, and just doing a quick weight cut on the last week.

Monday, December 21
10:00-11:00 AM
-Did a 5 mile run. Finished in 45 minutes.
-10 minutes of jumprope

Took a nap from 2:15-3:30

5:00-7:00 PM Boxing
Each round is 3 minutes, with a 30 sec break inbetween.
-4 rounds jumprope, 2 rounds shadowboxing for warmup
-1 round break, 1 round heavy bag, 2 rounds break, then 3 rounds of sparring. Cardio is improving big time. Not nearly as tired as I was in 1 round the first time I sparred. Improving on head/waist movement. Just need to get better on step-ins and followups.
-1 round break, 3 rounds heavy bag, 1 round break, 4 rounds heavy bag
-1 round break, 4 rounds double-end bag
-1 round break, 1 round mitts, 3 rounds speed bag
-1 round break, 2 rounds heavy bag

Was gonna go for another round and core exercises but mom came earlier. Still, it was a great workout. I'm going to try and get one round of sparring on camera.

As for diet, I eat 6 meals a day, 4000-4500 kcals total. Ate about 4400 kcals today.

[karategan]

Tuesday, December 22

11:00 AM-12:00 PM
-30 minutes on treadmill. 5 minutes 6.5 MPH, 20 minutes 7 MPH, 5 minutes 7.5 MPH
-10 minutes on bike lvl 15/25
-10 minutes on rowing machine
-------------------------------------------
Not feeling really good today. Coughs, runny nose, weird stomach feeling, and lack of appetite. I was gonna go to the boxing gym but I decided it would be smart to rest instead in case it gets worse. Took a 3 hour nap.

[karategan]

Wow, strong ****ty way to start off a training log. Feeling better but still not in condition enough to train hard. Boxing gym is closed tomorrow and Christmas day anyways. Might do one training session on those days.

[karategan]

Monday, December 28

Well, able to train now after 5 days. Still kinda sick though with coughs and lack of appetite.

12:00 PM Session
-5 min jumprope for warmup
--Tried the Couture Complex for the first time for 5 rounds with 55 lbs. If you don't know what it is, it's a circuit where each exercise is 8 reps and 60 sec rest inbetween each round: Bent over rows, upright rows, military press, good mornings, split squats (each side), thrusters, then stiff legged deadlifts
Mother****er, started it thinking it wasn't gonna be really that hard then after the first round, I realized how it's no joke. On round 3, 4, 5 would do 7, 6, then 5 reps each exercise. Also on those rounds, had to take 1 or 2 5-10 second breaks between some exercises. **** was mad difficult. Gonna lower the weight to 45 lbs so I might be able to do each round fully.

5:00 PM Boxing Session
-So I was packing my bag, putting on my handwraps, and stretching to get ready to go to the gym... only to have my Dad remind me there's no car (there's 2 cars), my bro came home from college for break and got a job and Mom uses other one. She was supposed to come home around 5:30 but went shopping so came home at 7:00. So for the next three weeks, will have to fix schedule to go at like 6 or so.
-At 7, brother with no boxing experience agreed to do some sparring for 15 min. Focused on head/waist movement so much that once again, I don't do any followups.

[Croaker]

http://staff.jccc.net/ijavorek/bookdb.html

You can eat to your heart's content on complex's.

[karategan]

^ Heh, don't know why but I've been despising eating lately. Everytime meal time comes up, I'm like man I just want to finish this food fast. Also, for Javorek's Complex 1, how much weight would you say I should use if I can probably only do 45 lbs on the Couture Complex?

Tuesday, December 29

11:00 PM Session
-30 min jumprope, medium to high intensity; once again another thing I expected would be simple and once again I was wrong
-4 rounds shadowboxing with 12 oz gloves and headgear (to get used to wearing it)

4:00-5:00 PM
-Nap

6:00-7:40 PM Boxing Session
-3 rounds shadowboxing
-1 round break
-2 rounds sparring. Noticeable loss of cardio but I should get it back up in a week or so. Still continuing to improve especially I landed a lot more punches and better reflexes. Starting to capitalize on dodging a punch and countering. Starting to apply a karate technique called a "lunge punch" where you step forward with your back foot while delivering a punch (would mostly do a right hook to the body). Probably wouldn't work though most of the time but I may still use it.
Also, a lot of thick snot was all coming out of nose and had to stop briefly a few times to wipe it with my shirt, heh. When it was thin, I would wipe it with my gloves which I think was a d-bag thing to do since I punch him in the face with it.
-1 round break
-4 rounds heavy bag
-3 rounds double-end bag
-3 rounds jumprope
-2 rounds bobbing/weaving drill
-1 round speed bag
--Core Work
-4x30 crunches
-4x15 leg raises
-4x30 flutter kicks

[Croaker]

^ Heh, don't know why but I've been despising eating lately. Everytime meal time comes up, I'm like man I just want to finish this food fast. Also, for Javorek's Complex 1, how much weight would you say I should use if I can probably only do 45 lbs on the Couture Complex?

Tuesday, December 29

11:00 PM Session
-30 min jumprope, medium to high intensity; once again another thing I expected would be simple and once again I was wrong
-4 rounds shadowboxing with 12 oz gloves and headgear (to get used to wearing it)

4:00-5:00 PM
-Nap

6:00-7:40 PM Boxing Session
-3 rounds shadowboxing
-1 round break
-2 rounds sparring. Noticeable loss of cardio but I should get it back up in a week or so. Still continuing to improve especially I landed a lot more punches and better reflexes. Starting to capitalize on dodging a punch and countering. Starting to apply a karate technique called a "lunge punch" where you step forward with your back foot while delivering a punch (would mostly do a right hook to the body). Probably wouldn't work though most of the time but I may still use it.
Also, a lot of thick snot was all coming out of nose and had to stop briefly a few times to wipe it with my shirt, heh. When it was thin, I would wipe it with my gloves which I think was a d-bag thing to do since I punch him in the face with it.
-1 round break
-4 rounds heavy bag
-3 rounds double-end bag
-3 rounds jumprope
-2 rounds bobbing/weaving drill
-1 round speed bag
--Core Work
-4x30 crunches
-4x15 leg raises
-4x30 flutter kicks

Forty five is as low as you can go with a barbell, so yeah. Just make sure you're using proper form.

[karategan]

Wednesday, December 30

11:30 PM Session #1
-Javorek's Complex 1
Barbell Upright Row x 6
Barbell High Pull Snatch x 6
Barbell Behind the Head Squat Push Press x 6
Barbell Behind the Head Good Morning x 6
Barbell Bent Over Row x 6
Decided to use 50 lbs since it's less reps and exercises and worked out well. Intense but nowhere near as much as Couture Complex. I'll try the other complexes too, like I would alternate between Couture's and one of Javorek's.
-Lasted me only 10 minutes. I had no idea if I'm supposed to do extra cardio for 30 minutes or so but just did a 5 min bike cooldown then 10 minutes of dynamic stretching.

4:15-4:55 PM Nap

6:15-7:30 PM Session #2
No sparring today. 20 rounds total (1 was break)
-3 rounds shadowboxing
-4 rounds heavy bag
-2 rounds heavy bag drill of staying close the whole time working on infighting
-3 rounds double-end bag
-1 round on the mitts
-1 round break
-2 rounds speed & endurance drill thanks to a post I saw from King_Baer. Would do 10 straights, 10 hooks, 10 uppercuts, 20 straights, 20 hooks, 20 uppercuts, etc. Both rounds I got to finishing 50 straights.
-2 rounds bobbing & weaving drill (a rope is tied between the necks of two dummies)
-2 rounds jumprope
-2 rounds footwork practice

[karategan]

Sorry, got a little lazy the past 2 days and didn't do any training. Was playing God of War II.

Saturday, January 2

1:30 PM Session
Was gonna do Couture Complex but thought I should start with a more basic complex so did Javorek's Complex 1 again but this time with 65 lbs. That is all.

Motivated like **** right now to train more. I expect to get a fight officially booked this month.

[karategan]

Monday, January 4

5:50 AM
-2.5 mile run with some backwards running incorporated in there. Took 22 minutes

6:00-7:15 PM
-3 rounds shadowboxing
-8 rounds heavy bag
-3 rounds double-end bag
-3 rounds head/waist movement drill
-3 rounds jumprope
-1 round mitts
-1 round shadowboxing

Need moar shoulder endurance. Punches were getting weak after the 6th round on the heavy bag. No sparring today because my usual partner didn't show up.

[karategan]

Tuesday, January 5

Was planning on doing 20 sec sprint, 10 sec jog for three times, 30 sec break, then repeat for 5 more rounds. But I ended up getting only maybe 6 1/2 hours of sleep cause of homework (**** lasted 2 1/2 hours). Also had trouble falling asleep so I thought it would be better off to sleep more.

5:00 PM Session
-Couture Complex with 45 lbs. Wasn't as intense as I remembered last time. Guess it's time to move up the weight to maybe 55 lbs.

[karategan]

Wednesday, January 6

Man, I'm pretty much getting only bout 7 1/2-8 hours of sleep a night. Hoping I can get 9

5:50 AM
-2.5 mile run. Finished in 22:10

6:20-7:40 PM
-3 rounds shadowboxing
-8 rounds heavy bag
-3 rounds double-end bag
-3 rounds jumprope
-2 rounds head/waist movement practice
-1 round shadowboxing
-2 rounds speed bag

Got my forms to get my fightbook for the year. Have to have an physical examination first. That won't be till maybe next Friday.

[karategan]

Thursday, January 7

Man, this some bull****. Only got 7 1/2 hours of sleep again so had to replace morning session with more sleep for more recovery.

6:00-7:30 PM
Motivated like crazy. One reason may be that this is day 7 of no fapping so my testosterone is at its peak (yes doing no fap January contest).
-Pretty much same as yesterday. But man, the gym was packed like crazy today. I still somehow didn't miss a round. Wasn't able to train fully on heavy bag cause floor was mad slippery. A few times I really almost slipped and fell. So wasn't able to do footwork much like explosive step ins, etc.
-After 20 rounds, did 15 pushups, 25 crunches, 10 leg raises for 3 rounds. Strong loss of bodyweight endurance after neglecting it for so long.

[karategan]

Friday, January 8

5:50 AM
-2.5 mile jog as usual. Completed in probably 23 min

6:20-7:25 PM
So I just learned that on Fridays, my coach has to leave early for his other job. Wtf, my workout was cut 30 min short
-3 rounds shadowboxing
-6 rounds heavy bag
-1 round double-end bag
-2 rounds speed bag
-2 rounds footwork
-2 rounds jumprope

Not satisfied.

[karategan]

Saturday, January 9

11:00 AM
-Couture Complex for 5 rounds, 55 lbs. I was able to last the full 5 rounds this time with this weight

7:00 PM
-5 mile jog in 45 min

[karategan]

Thursday, January 14

For the past days, it was pretty much the same stuff. Was only able to run in the morning on Monday cause of 7 1/2 hours of sleep only. Today decided to do conditioning training then technique.

6:15 PM
Barbell Upright Row x 6
Barbell High Pull Snatch x 6
Barbell Behind the Head Squat Push Press x 6
Barbell Behind the Head Good Morning x 6
Barbell Bent Over Row x 6

Did 70 lbs for each round, 5 rounds. Finished in bout 15 min

7:00 PM
-4 rounds, 2 min of 10 MPH on treadmill

[karategan]

Couldn't post this yesterday.

Tuesday, January 19

Couldn't run today cause it was raining hard. Didn't have an alternative

4:30 PM Weightlifting
Doing Stronglifts 5x5
-Squats 5x5, 165 lbs. Could handle more weight. But goddamn after 2nd set, hamstrings started aching badly. Took like 6 min before most of it went away cause I couldn't even squat bodyweight without pain. I do not think it was because it was just tough cause I was able to do the next sets easily. Probably pulled a muscle?
-Bench Press 5x5, 125 lbs. Could clearly handle more weight. Was a breeze.
-Inverted rows 3xF Was able to do 15, 13, 12
-Pushups 3xF Was able to do 28, 27, 22

[karategan]

Couldn't go to boxing gym on Thursday and Friday.

Thursday, January 21

3:30 PM
Had to take out 2 sets of military press and 3 of chinups cause I didn't have much time.
-Squats 5x5, 165 lbs. Cake.
-Military Press 3x5, 85 lbs. Easy
-Deadlift 1x5, 205 lbs not that hard. Felt awesome doing these after a while

Man doesn't feel like a workout. Glad my lifts didn't really go down after 2 months of not powerlifting (before squat was 190, press 90, deadlift 205, bench 135. And those were sets of 3 except deadlift)

Friday, January 22
Motivated BIG TIME today. Just wanted to train, train, and train.

6:00 AM
-2.5 mile run with three 150-200m sprints mixed in and a round of shadowboxing following each sprint. Was pretty fun

6:00-7:15 PM
-Same roadwork as morning
-20 pushups, 20 squats, 19 pushups, 19 squats, etc. down to 1. No breaks inbetween but a 1 min break when I got down to 10
-3x30 sec planks, 4x25 crunches, 4x12 leg raises

Saturday, January 23

11:00-12:30 PM
-Squats 5x5, 180 lbs. Could tell I will be able to handle 185, probably 190.
-Bench Press 5x5, 135 lbs.
-Inverted Rows 3xF. Did 15, 12, 12
-Pushups 3xF. Did 32, 20, 23
-Reverse Crunches 3x12

Sweet, another great and great-feeling workout. Hope I feel motivated like this everyday.

6:15 AM
-5 mile run with three 150-200m sprints mixed in

[Croaker]

You got a lifting coach broseph?

[karategan]

No, I just gather lots of info. Wish I did though so I can learn Olympic lifts.
-----------------------------------------------------------
I was supposed to go to the boxing gym on M, W, F but couldn't. On Monday, coach was super late for whatever reason. Wednesday, I had to watch State of the Union speech. Friday, parents had to go to a party.

Couldn't run on Monday cause it was raining. On Tuesday, started all coughing a lot so quit early.

Tuesday, January 26

4:45-6:15 PM Weightlifting
-Squat 5x5, 185 lbs
-Military Press 5x5, 90 lbs
-Deadlift 1x5, 215 lbs
-Chinups 3xF (8, 8, 5)

Still have plenty of gains left in me before I stall. Only 10 lbs away from my goal of Deadlift 225. 15 lbs away from 200 squat, and 5 away from press 95.

Wednesday, January 27
6:00 AM- Roadwork 2.5 mi with three 100m sprints followed by bout 30 sec of shadowboxing

Thursday, January 28
6:00 AM- Same roadwork but four sprints this time

5:00-6:30 PM Weightlifting
-Squat 5x5, 195 lbs
-Bench 5x5, 145 lbs. Form improved. Learned to use leg drive and lower lats
-Inverted Rows 3xF (14, 12, 10)
-Pushups 3xF (50, 25, 25)

Friday, January 29
6:00 AM- Roadwork

Saturday, January 30
1:30-3:00 PM Weightlifting
-Squat 5x5, 200 lbs
-Military Press 5x5, 95 lbs
-Deadlift 1x5, 225 lbs
-Chinups 3xF (8, 7, 6)

Accomplished all goals I had on the lifts today feelsgoodman.jpg For press, now the smallest weight plate wont be a wuss 10 lbs. Especially proud of deadlifts cause now I could use two 45's on each side.

6:00 PM
-10 min jumprope fast pace
-10 min shadowboxing
-10 min jumprope good pace

Had fun with shadowboxing after not doing any boxing specific training all week.

[Croaker]

Are you in high school?

They should have a weight lifting class available, that way you can bust out your weights during school and have more of a life after. Plus lifting with a coach and peers = stronger lifts IMO

[karategan]

Are you in high school?

They should have a weight lifting class available, that way you can bust out your weights during school and have more of a life after. Plus lifting with a coach and peers = stronger lifts IMO

No, not yet. I doubt the high school I may go to will have that anyways cause it's pretty poor.

Monday, February 1

6:00 AM- Roadwork. 2 1/2 miles with 3 100m sprints

6:00-7:15 PM
-2 rounds shadowboxing
-4 rounds sparring. Had to wait 4 rounds to do 2 rounds. After those 2 rounds, had to wait 5 rounds for others to have there turn, then did 2 more rounds. I still have the same problems. The big one is I can't calm the **** down. My punches are telegraphed and slow, along with my reflexes. When they come in with a big combo, I don't know what to do. Gonna do more shadowboxing probably to get techniques ingrained in so I don't have to think much and I could just react.
-4 rounds heavy bag
-3 rounds jumprope
-2 rounds footwork

15 rounds of work

Tuesday, February 2

6:00 AM- Roadwork. 3 mile run. Finished in bout 27 min.

5:00-6:15 PM Weightlifting
-Squat 5x5, 205 lbs
-Bench 5x5, 150 lbs
-Inverted Rows 3xF (16, 14, 13)

Wednesday, February 3

6:00 AM- Roadwork. 3 mile run

6:00-7:15 PM Boxing
-2 rounds shadowboxing
-2 rounds sparring
-5 rounds heavy bag
-3 rounds speed bag
-3 rounds jumprope
-1 round head/waist movement drill, 2 rounds footwork

18 rounds of work

Thursday, February 4

5:45-6:15 PM Weightlifting
-Squat 5x5, 210 lbs
-Military Press 5x5, 100 lbs
-Deadlift 1x5, 235 lbs

Friday, February 5

Caught a little cold and had either a really runny nose or stuffed nose. Don't know if I'm a wuss for not going but I got scared that it would get worse from past experiences.

Saturday, February 6

Decided to go weightlifting cause nose cleared up so I could breathe through it and wasn't as runny.
Also decided that next week I'll start doing 5x/week boxing and Sat is Strength training. I want to work on my boxing more. Plus I'll be doing some calisthenics 4 of those days. So I did one rep maxes on my lifts today

-Squat Warmup: x10 bar, x5 135 lbs, x5 155 lbs, x4 185 lbs, x3 205 lbs, x2 215 lbs, x1 225 lbs
One Rep Max: 250 lbs
http://s298.photobucket.com/albums/mm267/BBDraps/?action=view&current=IMAG0161.flv

-Bench Warmup: x10 bar, x5 65 lbs, x5 95 lbs, x4 115 lbs, x3 135 lbs, x2 145 lbs, x1 155 lbs
One Rep Max: 175 lbs
http://s298.photobucket.com/albums/mm267/BBDraps/?action=view&current=IMAG0164.flv

-Deadlift Warmup: x10 135 lbs, x5 155 lbs, x5 185 lbs, x3 215 lbs, x2 225 lbs, x1 235 lbs
One Rep Max: 275 lbs
http://s298.photobucket.com/albums/mm267/BBDraps/?action=view&current=IMAG0165.flv

Took 10 min breaks between exercises. Damn, I want to continue lifting 3x/week to increase stats but my boxing sucks and need to focus on it.

[karategan]

Nothing really special this week. Monday-Wednesday and Friday are pretty much the same things. Oh and Croaker this is about Javorek's Complex 3/4. I don't get it, which exercises do I do?

Monday, February 8

6:00 AM
-2.5 mile run. Finished in bout 22 min. Didn't run Tuesday-Thursday cause of ****ty night sleeps, and Friday I just couldn't do it.

5:00 PM Boxing
-5 rounds shadowboxing
-6 rounds heavy bag
-3 rounds jumprope
-1 round double end bag
-1 round footwork and 1 round head/waist movement drill
-Then a circuit of 15 knuckle pushups, 15 deep knee bends, and 10 leg raises nonstop throughout all 10 rounds.

Tuesday, February 9

5:00 PM Boxing
-5 rounds shadowboxing
-3 rounds heavy bag
-1 round mitts
-1 round double-end bag
-2 rounds speed bag
-3 rounds jumprope
-1 round footwork and 1 round head/waist movement drill
-Pushups 5x(21, 25, 21, 21, 32), deep knee bends 5x15

Wednesday, February 10

5:00 PM Boxing
-5 rounds shadowboxing
-5 rounds heavy bag. Worked on technique and power so not really any fast combos involved
-3 rounds jumprope
-3 rounds speed bag
-1 round footwork
-5x10 one arm pushups (10 on each arm for a set), 4x15 leg raises, 3x12 reverse crunches

Thursday, February 11

5:00 PM Gym
-Couldn't go to boxing gym but could go to my other one
-25 min on bike level 14/25. Went 6.6 mi
-12 min rowing machine
-5 more min bike level 15/25
-Pushups 5x25, 29, 25, 25, 36
-Dragon Flags 3x10

Friday, February 12

5:00 PM Boxing
-5 rounds shadowboxing
-5 rounds heavy bag. Focused on power.
-2 rounds double end bag
-3 rounds speed bag
-3 rounds jumprope
-1 round head/waist movement drill and 1 round footwork

Saturday, February 13

12:30 PM Conditioning
--Session 1-- Javorek's Complex 2
Barbell High Pull Snatch x 6
Barbell Behind the Head Squat Push Press x 3
Barbell Behind the Head Good Morning x 3
Barbell Bent Over Row x 3

I would repeat that cycle 3 times for 1 round. 5 rounds, 1 min break inbetween each one. Took out Upright Rows cause they tear up the shoulder.

Then a 12 min break and session 2.

--Session 2--
Kettlebell Snatches (15 lbs)
Kettlebell Swings (40 lbs)
Burpees

I would do these in a circuit. 12 snatches (each arm), 12 swings, 12 burpees, 11 snatches, 11 swings, 11 burpees... etc. Did 12, 11, 10, 8, then 6. 30 sec break inbetween each round

[karategan]

Pretty much same boxing training throughout Tuesday-Friday. Focused only on shadowboxing, heavy bag, and jumprope. Added in Zen meditating. On Monday did something different cause I didn't have a ride, and Saturday did conditioning.

Monday, February 15

6:00 AM- 4 mile run. Completed in 43 minutes.
4:10-4:30 PM- Meditation
5:30-7:00 PM
-2.5 mile run. Completed in 20 min.
-Uphill Sprints. It was about 100m long. I would sprint up and walk back down. Sprinting took around 20 secs and walking down took 1 1/2 minutes. Did 5 sprints.
-5 rounds shadowboxing
-3 rounds footwork drill with 3 lb dumbbells in each hand
-Circuit of 3 pullups, 20 squats x10, no break inbetween except for a 1 min break after set 5

Tuesday, February 16

6:00 AM- 4 mile run.
5:10-5:30 PM- Meditation
6:00-7:15 PM
-5 rounds shadowboxing
-3 rounds heavy bag
-2 rounds jumprope
-5 more rounds shadowboxing
-Pushups 5x21, 25, 21, 21, 28
-4x25 of this one med ball exercise where legs are in air and back off ground and you twist your torso side to side with the ball

Wednesday, February 17

6:00 AM- 4 mile run. Finished in 40 min.
5:05-5:25 PM- Meditation
6:15-7:30 PM
-5 rounds shadowboxing
-4 rounds heavy bag
-3 rounds jumprope
-2 more rounds heavy bag
-1 more round shadowboxing
-Same Pullup/Squat circuit as Monday but only 7 rounds cause I had to stop early

Thursday, February 18

6:00 AM- 4 mile run. Finished in 38 min
5:10 PM- 17 min meditation
6:00-7:15 PM
-5 rounds shadowboxing
-5 rounds heavy bag
-3 more rounds shadowboxing and 2 more rounds shadowboxing with 2 lb dumbbells
-4x25 med ball thing, 1x50 situps, Pushups 5x20, 25, 15, 15, 25

Friday, February 19

6:00 AM- 4 mile run
4:05 PM- 20 minutes meditation
5:00-6:30 PM
-5 rounds shadowboxing
-7 rounds heavy bag
-5 rounds jumprope
-5 more rounds shadowboxing
-Same Pullup/Squat Circuit but 10 rounds.

Saturday, February 20

6:00 AM- 5 mile run this time. Finished in 50 min

11:15 PM
-Probably most intense session yet. Did the Prison Burpee workout. It's 20 burpees, 30 sec break, 19 burpees, 30 sec break, 18 burpees etc. down to 1. Legs were all shaking and **** between rests on the first 10 sets. Finished in 22 min. Then went in the sauna for 12 min

[karategan]

Forgot to add in last week's training but it was pretty much the same thing. Did this conditioning routine on Saturday. Oh and on Friday, just felt like **** and seriously unmotivated. Punches felt slow, weak, and unexplosive. Just couldn't push myself to train hard.

Saturday, February 27
1:30 PM
--16 Minutes Tabata--
Medicine Ball Slams (14 lbs)
KB Snatches (18 lbs)
KB Swings (30 lbs)
Box Jumps (18 in)
If you don't know what tabata is, it's a protocol of 20 secs going hard and 10 sec rest. Anyways, it wasn't that intense cardio wise. I could've probably added more weight on snatches and swings. Box jumps killed my legs
-----------------------------------------------------------------
Doing something new now

Monday, March 1

5:00 PM Boxing
-Ran 2 miles to start off. Took 20 min. Then did 5 rounds jumprope, 2 rounds shadowboxing, and 2 rounds heavy bag.
-Then coach did a drill where me and 2 others would do pads at the same time working on a certain combo and rotating with each other. Did this for 2 rounds. It was fun. Did 2 more rounds shadowboxing afterwards. Finished off with 10 pullups, 50 squats, 30 knuckle pushups, and 50 med ball twists.
-Sweet, I went from having a horrible workout to an awesome one.

Tuesday, March 2

5:00 PM Boxing
-Ran 2 miles to start off.
-5 rounds jumprope, 2 rounds shadowboxing, 5 rounds heavy bag, 2 rounds shadowboxing. Went super hard on all rounds.
-Finished off with 10 pullups, 35 knuckle pushups, 55 squats, and 55 med ball twists

Wednesday, March 3

5:00 PM Boxing
-2 mile run and same gymwork. Instead of 5 rounds heavy bag, did 2 rounds double-end bag, and 3 rounds heavy bag.
-Finished off with 11 pullups, 40 knuckle pushups, 60 squats, and 60 med ball twists

Thursday, March 4

6:00 AM- Meditated for 20 min. Then 10 min of breathing exercises. It was pretty cool.

4:30 PM Boxing
-Left stuff in gym locker yesterday so I can run to gym now which is 3 miles away. Got there at 5:00.
-3 rounds jumprope, 2 rounds shadowboxing, 7 rounds heavy bag, 3 rounds double-end bag, 2 rounds jumprope, 3 rounds shadowboxing.
-Finished off with 12 pullups, 45 pushups, 65 squats, and 65 med ball twists

Friday, March 5

4:45 PM Boxing
-Ran to gym and got there 5:15. Took it easy but not too easy today
-3 rounds jumprope, 2 rounds shadowboxing, 3 rounds heavy bag, 2 rounds double-end bag, 1 round on pads, and 1 shadowboxing
-Finished off with 10 pullups, 30 pushups, 30 squats, 30 med ball twists, 65 situps with legs fully extended (would reach for my toes), and 15 leg raises.

Saturday, March 6

Today's training was real fun. Had two workouts

11:00 PM Treadmill
-5 min running at 5.5 mph pace for warm up.
-Then 5 rounds, 3 min of running at a 10 mph pace. Ran 1st round fully no stopping. On 2nd-4th, had to take a 15 sec break after the 2 min mark; and on the 5th had to take a 15 sec break after the 1 and 2 min mark.
-5 min running at 5 mph pace for cooldown. Whew, this session was tough. At the same time it was fun. Strong endorphine production afterwards made me feel like I was on top of the world.

6:00 PM
-10 min shadowboxing
-A circuit of 6 rounds consisting of: 7-8 pullups, 25 pushups, and 25 reps of jumping over my chopper bike which is 30 in high. For the jumps, it would be a stepping jump so a few quick steps then hopping off of one leg. This was really fun too.
-10 min shadowboxing

[karategan]

Forgot to add in last weeks training again. Nothing important, technique days were the same but here's my conditioning days:

Wednesday, March 10

5:45 PM
-5x3 min rounds of 20 sec burpees, 10 sec rest, 60 sec break inbetween each round. Did 7 burpees each interval so 210 burpees total.
-Then five 100m sprints.

Saturday, March 13

11:00 AM Treadmill
-5x3 min rounds of 20 secs running at 12.0 MPH, 10 sec break. On rounds 4 and 5, 3 out of the 6 intervals would be 15:15

Oh and on Thursday, sparred for 3 rounds. It was horrible. I could't do jack ****. Was just angry and it felt as if I haven't improved since day 1. I'm probably a pussy for this but I just walked around outside for 30 min cause I didn't feel like doing anything aha
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Thankfully, my coach is gonna make sure I spar at least 3x a week now.

Monday, March 15

5:30 PM
4 rounds shadowboxing; 6 rounds heavy bag; 3 rounds double-end bag; 2 rounds jumprope; 1 round ropes drill (it's where a rope is tied between two dummies' necks and you practice head movement); 2 rounds pads; 2 more on ropes; 4 rounds shadowboxing

Tuesday, March 16

5:30 AM- 2 1/2 mile run
5:30 PM
3 rounds shadowboxing, then 2 rounds sparring... After waiting for 15 or so rounds lulz. It's cause a lot of other people spar this day and I can't do things like heavy bag work before sparring. Was gonna go for another round but already had to go home.
It was fun as **** though. Technique I feel got much better after last Thursday. I can actually see openings and can react to things.

Wednesday, March 17

5:30 PM
3 rounds shadowboxing; 1 round to get prepared for sparring; 3 rounds sparring; 5 rounds heavy bag; 4 rounds jumprope; 1 round shadowboxing.
Then just Prison Burpees starting at 12 only.

Thursday, March 18
5:30 AM- 2 1/2 mile run with three 100m sprints mixed in there
5:30 PM
2 rounds shadowboxing as warmup.
Sweet, did 4 rounds sparring this time. Glad to know I can keep a good pace all rounds cause I think that's how many rounds are in amateur matches (except 2 min rounds). Man, it's tough to get my conditioning up.
Then 5 rounds heavy bag, 2 rounds on ropes, 3 rounds shadowboxing. With all this sparring, it's becoming easier for me to visualize in shadowboxing

Friday, March 19

5:00 PM
Ran to boxing gym.
Then did 12 rounds shadowboxing, 2 rounds heavy bag, 2 double-end bags, 1 round on ropes, and 2 rounds shadowboxing. Gotta love dat dere shadowboxing.
Finished off with 50 situps, 25 leg raises, 30 med ball twists, 15 sit and tucks, 25 pushups, 10 pullips, 30 sec break inbetween each set.

Saturday, March 20

11:00 AM
Was gonna do conditioning that mimics fight rounds like 3 min rounds on treadmill but figured I could just get better fight cardio through sparring itself. So did explosive and power training.
Did ten 100m sprints. Most sprints I got 15.3-15.6 for time. Then 3x12 plyo pushups;3x12 box jumps (30 in high or so). Was gonna do 1x5 deadlifts, 225 lbs but said forget it after first rep.

6:00 PM
6 mile run. Done in 55 minutes.

[karategan]

Did lots of sparring this week

Monday, March 22

5:45 PM
-3 rounds Shadowboxing
-4 rounds Sparring. Did 2 rounds, break, then 2 more.
-1 round of "bouncing" where you squat all the way down, stay on your toes, and do tiny hops in place
-2 rounds on ropes for head movement is my main weakness
-Circuit of 20 pushups, 25 situps, 15 leg raises; 5 rounds

Tuesday, March 23

5:30 AM- 3 mile run
5:45 PM
-3 rounds Shadowboxing; 5 rounds Sparring; 2 rounds Shadowboxing

Wednesday, March 24

5:45 PM
-3 rounds Shadowboxing; 4 rounds Sparring; 2 rounds Heavy Bag; 5 rounds Shadowboxing
-3 round circuit of Situps (100, 75, 75), 25 pushups, 40 squats

Thursday, March 25

5:30 AM- 3 mile run
5:45 PM
-3 rounds Shadowboxing; 4 rounds Sparring; 2 rounds Heavy Bag; 3 rounds on ropes; 2 rounds shadowboxing with 5 lb dumbbells; 2 rounds footwork
-Five 100m sprints
-Finished off with 1 round bouncing on toes

Friday, March 26

5:00 PM
-Ran 3 miles to gym
-10 rounds Shadowboxing; 3 rounds Heavy Bag; 2 rounds Double-End Bag; went super hard on all rounds
-Finished off with same circuit as Wednesday

Saturday, March 27

11:15 PM
-Eight 100m sprints; 3x10 plyo pushups; 3x15 Bounding
-My body was feeling real "soft" and felt weak

Was gonna run 6 mi tonight but had to go to movies to watch "How To Train Your Dragon". Loved it and you should watch it.