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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 by veganmomma
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Monday 1/1

Heavy Bag Work

2x3minutes Roundhouse Kicks

2x1minute 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 minutes

Loosely based on this routine by Ross Enamait.

http://www.rossboxing.com/thegym/thegym24.htm

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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.

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Starting next week my routine will look like this.

Monday

11" Box Squat 3x5

Flat Bench 3x5

Power Clean 3x5

Weighted Decline Sit-ups

Wednesday

Deadlift 3x5

Push Press 3x5

DB Row or Lat Pull 3x5

Weighted Decline Sit-ups

Friday

11" 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.

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Saturday 1/27

3x1 minute punch-out drill

3x1 minute elbow strikes

3x1 minute knee strikes

3x1 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.

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  • 2 weeks later...

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

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  • 1 month later...

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.

 

Tuesday

DB Close Grip Bench 3x5x55lbs

DB Row 3x5x80lbs

DB Shrug 3x5x110lbs

10x200 meter wind sprints

 

Wednesday

Decline Sit-ups 50lbs 4 count negatives

10x200 meter wind sprints

 

Thursday

Deep Squat 3x5x200lbs

Good Morning 3x5x150lbs

BB Lunge 3x5x120lbs each leg

10x200 meter wind sprints

 

Friday

Decline Sit-ups 50lbs 4 count negatives

10x200 meter wind sprints

 

Saturday

DB Press 3x5x50lbs

Bench Dip 3x10x50lbs plate on lap

Preacher Curl 3x5x30lbs

10x200 meter wind sprints

Edited by veganmomma
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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 3/24

Seated DB Press 3x5x50lbs

Bench Dips 3x10x50lbs plate on lap

DB Preacher Curl 3x5x30lbs

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