veganmomma Posted December 27, 2006 Share Posted December 27, 2006 (edited) Monday 12/25 Side Bends 2x15x55lbs each side Decline Sit-ups 1x30x50lbs Russian Twist/Slant Board 15 rotationsx50lbs Shadowboxing 3x3 minute rounds (punches, elbow strikes) 2x1 minute rounds punch-out drills (straight punches) 1x1 minute round elbow strike-out drills Tuesday 12/26 DL 1x15x210lbs Deep Squat Death Set 1x20x176lbs DB Power Clean 3x5x70lbs DB Push Jerk 3x5x55lbs DB Power Snatch 3x5x55lbs Edited October 29, 2008 by veganmomma Link to comment Share on other sites More sharing options...
veganmomma Posted December 28, 2006 Author Share Posted December 28, 2006 Wednesday 12/27 Side Bends 2x15x55lbs each side Decline Sit-ups 1x40x50lbs 5x400 meter wind sprints Link to comment Share on other sites More sharing options...
veganmomma Posted December 29, 2006 Author Share Posted December 29, 2006 Thursday 12/28 DL 1x15x220lbs Deep Squat Death Set 1x20x180lbs DB Power Clean 2x5x76lbs, 1x5x80lbs DB Push Jerk 3x5x55lbs Link to comment Share on other sites More sharing options...
veganmomma Posted December 30, 2006 Author Share Posted December 30, 2006 Friday 12/29 Side Bends 2x15x55lbs each side Slant Board Sit-ups 1x40x50lbs I didn't do heavybag work because it was after 8:00 pm when I finished my abs. One of my neighbors in my apartment building complained about my "Thunder" earlier this week. Link to comment Share on other sites More sharing options...
veganmomma Posted January 1, 2007 Author Share Posted January 1, 2007 Monday 1/1Heavy Bag Work2x3minutes Roundhouse Kicks2x1minute Punch-out drill (Jab/Cross)2x1minute Elbow-out drill (Hook elbows, I call them straight elbow strikes)3x1minute Knee Strikes (Straight & roundhouse knee strikes)1x3 minute power strikes (punches, elbows)Total: 16 minutesLoosely based on this routine by Ross Enamait.http://www.rossboxing.com/thegym/thegym24.htm Link to comment Share on other sites More sharing options...
veganmomma Posted January 3, 2007 Author Share Posted January 3, 2007 Tuesday 1/2Deadlift 3x5x260lbsPush Jerk 3x5x60lbsDeep Squat 3x5x210lbsSide Bends 2x15x55lbs each sideSlant Board Sit-ups 1x30x50lbs Link to comment Share on other sites More sharing options...
robert Posted January 3, 2007 Share Posted January 3, 2007 Nice. It looks like you are really consistent. I need to get a bit more consistent too. I always talk about that as one of the most important keys to success in the gym. It looks like you are pretty focused. Well done. It looks like you have some pretty solid lifts too. Link to comment Share on other sites More sharing options...
veganmomma Posted January 3, 2007 Author Share Posted January 3, 2007 Thanks Robert. Link to comment Share on other sites More sharing options...
veganmomma Posted January 4, 2007 Author Share Posted January 4, 2007 Thursday 1/4 DL 1x280lbs, 1x300lbs PB, 1x306lbs (failed) Seated DB Press 3x5x45lbs Side Bends 1x15x65lbs each side, 1x15x75lbs each side Link to comment Share on other sites More sharing options...
SeaSiren Posted January 4, 2007 Share Posted January 4, 2007 DL 1x280lbs, 1x300lbs PB Although I alread said it via IM, Congratulations! Link to comment Share on other sites More sharing options...
veganmomma Posted January 6, 2007 Author Share Posted January 6, 2007 Friday 1/52x2 minute Low RHK 3x1 minute RH Knee Strikes2x2 minute mid-level RHK2x1 minute punch out drill1x1 minute elbow strike out drill Link to comment Share on other sites More sharing options...
veganmomma Posted January 7, 2007 Author Share Posted January 7, 2007 Saturday 1/6 Deep Squat 3x5x216lbs DB Push Press 3x5x55lbs Side Bends 2x15x75lbs each side Link to comment Share on other sites More sharing options...
veganmomma Posted January 9, 2007 Author Share Posted January 9, 2007 Monday 1/8Side Bends 2x10x85lbsSlant Board Sit-ups 1x30x50lbsNo cardio/heavy bag work today I have a cold. Link to comment Share on other sites More sharing options...
veganmomma Posted January 10, 2007 Author Share Posted January 10, 2007 Tuesday 1/9 DL 3x5x270lbs DB Push Press 3x5x60lbs Deep Squat 2x5x216lbs, 1x4x216lbs I didn't attempt the last rep my legs were dead. Link to comment Share on other sites More sharing options...
veganmomma Posted January 14, 2007 Author Share Posted January 14, 2007 Saturday 1/13 Deep Squat 3x5x220lbs DB Push Press 3x5x60lbs Knuckle Push-ups 2x10 Link to comment Share on other sites More sharing options...
veganmomma Posted January 15, 2007 Author Share Posted January 15, 2007 Monday 1/15 Deadlift 1x15x230lbs Deep Squat 1x20x186lbs Decline Sit-ups 1x40x25lbs Side Bends 1x10x85lbs each side Heavy Bag Work 5 rounds not timed 20 RHK each leg 1 minute rest b/t rounds 200 total kicks Link to comment Share on other sites More sharing options...
veganmomma Posted January 18, 2007 Author Share Posted January 18, 2007 Thursday 1/18 Deep Squat 1x20x190lbs Flat Bench 1x20x80lbs DL 1x15x236lbs DB Push Press 2x10x45lbs Link to comment Share on other sites More sharing options...
veganmomma Posted January 21, 2007 Author Share Posted January 21, 2007 Saturday 1/20Deep Squat 1x20x200lbs Flat Bench 1x20x86lbs DL 1x15x240lbs Link to comment Share on other sites More sharing options...
veganmomma Posted January 26, 2007 Author Share Posted January 26, 2007 Starting next week my routine will look like this.Monday11" Box Squat 3x5 Flat Bench 3x5 Power Clean 3x5 Weighted Decline Sit-ups WednesdayDeadlift 3x5 Push Press 3x5 DB Row or Lat Pull 3x5Weighted Decline Sit-ups Friday11" Box Squat 3x5 Flat Bench 3x5 Power Clean 3x5 Weighted Decline Sit-ups Tuesday 1/23 Deep Squat 1x20x206lbs Flat Bench 1x20x90lbs DL 1x15x246lbs Decline Sit-ups 1x30x25lbs Thursday 1/25 11" Box Squat 1x5x200lbs, 2x5x220lbs Flat Bench 3x5x106lbs DB Power Clean 1x5x80lbs, 2x5x85lbs Decline Sit-ups 1x25x50lbs Those are not warm-up sets, I have never done box squats before so I had to figure out how much weight I could handle. I haven't done DB Power Cleans in a while, the first set felt to easy. Link to comment Share on other sites More sharing options...
veganmomma Posted January 27, 2007 Author Share Posted January 27, 2007 Friday 1/26 3 rounds (not timed) 20 RHK on each leg 120 kicks total 3x1 minute Punch-out drill 3x1 minute Elbow strikes 3x1 muinute Knee strikes Link to comment Share on other sites More sharing options...
veganmomma Posted January 27, 2007 Author Share Posted January 27, 2007 Saturday 1/273x1 minute punch-out drill 3x1 minute elbow strikes 3x1 minute knee strikes3x1 minute power punch drill Next weekend, daytime, I will start to mixing up my combos. The last week or 2 I was just trying to get back into the swing of things as far as hitting a heavy bag and increasing my conditioning. Link to comment Share on other sites More sharing options...
veganmomma Posted February 9, 2007 Author Share Posted February 9, 2007 Monday 2/5 11" Box Squat 3x5x200lbs DB Power Clean 3x5x85lbs DB Push Press 3x5x55lbs Decline Sit-ups 1x30x25lbs Evening 5x400 meter wind sprints Tuesday 2/6 Heavy Bag Work 5 rounds untimed 40 RHK (20 each leg) 1 minute rest Total: 200 kicks 2x3 minute kickboxing Wednesday 2/7 Power Shrug 3x5x170lbs Good Morning 3x5x140 or 160lbs don't remember OHS 3x5x55lbs Hammer Curls 3x5x30lbs Hammer curls are not disco. Decline Sit-ups 1x20x50lbs Evening Heavy bag work 2x2 minute elbows and knees 1x2 minute elbows, knees, punches. 1 round 40 RHK 1x1 minute knees strikes Friday 2/9 Knuckle Push-ups 2x10 DB Power Clean 3x5x85lbs DB Push Press 3x5x50lbs DB Power Snatch 3x5x50lbs Hammer Curl 3x5x30lbs Heavy bag work 2 rounds RHK 40 each round 80 total 3x1 elbow strikes 1x1 punchout drill 1x1 knee strikes Link to comment Share on other sites More sharing options...
veganmomma Posted February 12, 2007 Author Share Posted February 12, 2007 Monday 2/12 11" Box Squat 3x5x200lbs Flat Bench 3x5x105lbs DB Rows 3x5x75lbs Side Bends 2x12x75lbs Decline Sit-ups 1x25x50lbs Link to comment Share on other sites More sharing options...
veganmomma Posted March 23, 2007 Author Share Posted March 23, 2007 (edited) I have not posted in a while because I post on a lot of forums and I have been tweeking my routine here and there. Starting next week my lifting routine will look something like this. TuesdayDB Close Grip Bench 3x5x55lbsDB Row 3x5x80lbsDB Shrug 3x5x110lbs10x200 meter wind sprints WednesdayDecline Sit-ups 50lbs 4 count negatives10x200 meter wind sprints ThursdayDeep Squat 3x5x200lbsGood Morning 3x5x150lbsBB Lunge 3x5x120lbs each leg10x200 meter wind sprints FridayDecline Sit-ups 50lbs 4 count negatives10x200 meter wind sprints SaturdayDB Press 3x5x50lbsBench Dip 3x10x50lbs plate on lapPreacher Curl 3x5x30lbs10x200 meter wind sprints Edited March 24, 2007 by veganmomma Link to comment Share on other sites More sharing options...
veganmomma Posted March 24, 2007 Author Share Posted March 24, 2007 Wednesday 3/21 DB Close Grip Bench 3x5x55lbs DB Flys 3x5x35lbs DB Row 3x5x80lbs DB Shrug 3x5x110lbs Thursday 3/22 Deep Squat 3x5x200lbs Good Morning 3x5x150lbs BB Lunge 3x5x120lbs Decline Sit-ups 1 set 50lbs (4 count negatives) I lost count of how many reps b/t 10-20 Saturday 3/24Seated DB Press 3x5x50lbs Bench Dips 3x10x50lbs plate on lap DB Preacher Curl 3x5x30lbs Link to comment Share on other sites More sharing options...
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