road to boxing glory

[bowlie]

ok im going to take up amature boxing so i thought id start this thread to keep me motivated though me training. ive been training for six months working on fitness, muslce gain and fat loss. i havnt got that far in all fairness. but its a new school year and a new start so im going to make the most of my first full year of training.

Stats
age: 17
Height: 5'10"
weight: 155
BF% ~14%

Aims:
my first aim is to loose those last lbs before im at 10% bf. i think it should take 3 weeks heavy diet and exercise. weather i will be able to stick at it is another question. presuming i manage i will move on to bulking. as a boxer i dont want tons of muslce but i want to gain a little around my shoulders to help deal with an instability problem. so i will follow a mass program for a bit, then switch to strength training.

this is the last day of the summer hollidays and the last day of rest. i am planning on heading to the gym after i have sorted out my strength program but i only have 2 hours to do it in.

[bowlie]

Day 1.

strength day. i will start every strength workout with a timed 1 mile run. hopefully i will see some improvement over the year. i haven't got my program sorted yet but i did a mishmash of starting strength (with DB press substituted for bench press because of a shoulder injury) with added exercises until i get it sorted. so here goes

Mile: 7:43

Dipps: 5X5 bw
Squats: 3X5 175
Deadlift: 3X5 175
DB press: 3X5 35
Bent over rows: 3X5 88
Pullups: 5, 3, 2

not fantastic im sure you'll agree but a decent starting point.

[bowlie]

day 2.

conditioning day. im going to start conditioning days with 6 rounds on the heavy bag. 3 min rounds. 2 min 'rest' where i do situps.

then a set of 50 squats with a 70lb heavy bag. (heaviest thing i have in my shed :D)

the 'card game' where you work your way through a pack of cards doing situps, pushups, e.c.t
depending on the suit and do that many.

another set of 50 HB squats.

5 sets of pushups to failier

more heavy bag rounds till i cant hold my arms up.

ill update with how that goes when ive done it.

[bowlie]

ok prety much a disaster. 6 weeks of no exercise, then lifting weights two days in a row then boxing on a third made me much worse than i was. only managed 4 rounds on the heavy bag and then did the 50 squats. that was me gone though. absolutly gone

[bowlie]

ok so just found out when the gym times are. heres my plan

Monday: weight lifting
Tuseday: boxing
Wensday: rest
Thursday: boxing
Friday: boxing/ weight lifting
saterday: rest
Sunday: rest

still working on a weights routine. ive decided to go legs, chest, shoulders one day and legs and back the other.

[bowlie]

day 3.

ok went to my first session at a real boxing gym. absolutly amazing. got my @$$ handed to me by a 13 year old in shadow boxing but a great workout. trainer said i had one of the best natural stances he had seen. also sweated the most i have ever done

[bowlie]

day 4.

still recoverign from my boxing training. all i have done today is a 'boxercise' class at the gym to work on my stamina and burn off some cals as i went a bit over today.

[bowlie]

lost track of the days alreay but monday, week 2.

ok changed the routine again after being advised to just do a 2 day split.

so...

mile this time was 7:32
Reverse cable flyes 5.5
Dipps 5,3,1
Chinups 5,3,1
Squats 175
Millitary Press 65
Bent over rows 110
Leg curls 130
Latt Pulldowns 90
DB press 45
Leg Extensions 100

[bowlie]

tuseday.

boxing training again. worked on jabs / straight rights and moving in and out of range and forcing people back. my nose hurts

[bowlie]

thursday i came down with a bad cold and had to miss boxing. still went on friday though

mile this time was 7:02
Reverse cable flyes 5.5
Dipps 5,4,3
Chinups 5,3,1
Squats 175
Millitary Press 65
Bent over rows 110
Leg curls 130
Latt Pulldowns 90
DB press 45
Leg Extensions 100

then did boxercise after for cardio

[bowlie]

monday

no idea what the mile was this time. my hand knocked the emergengy stop button on the treadmill by acident lol. still did a mile but im not sure about time.
Reverse cable flyes 5.5
Dipps 6,5,4
Chinups 3,3,1
Squats 175
Millitary Press 65
Bent over rows 110
Leg curls 130
Latt Pulldowns 90
DB press 45
Leg Extensions 100