Ilk's Log - Boxing, soccer, conditioning

Good effort on sticking to your program mate, but its really nothing like a fighter's program. If you intend to fight then it'll be a heck of a lot less weights and a fuck ton more cardio/HIIT related circuits and training.
 
Good effort on sticking to your program mate, but its really nothing like a fighter's program. If you intend to fight then it'll be a heck of a lot less weights and a fuck ton more cardio/HIIT related circuits and training.

I am not intending to fight. This is why it is called a wanna be fighter log.
White collar practitioner and a sport and fitness enthusiast.
 
I am not intending to fight. This is why it is called a wanna be fighter log.
White collar practitioner and a sport and fitness enthusiast.

Was just commenting cos you said: "My goal is to get in shape so I can do 1 amateur fight one day"
 
Was just commenting cos you said: "My goal is to get in shape so I can do 1 amateur fight one day"

No worries, man. My priorities changes drastically recently. I indeed wanted to take a fight in the past. But the log name remains and it is trollish.

Anyway 15.03.2018
90 mins soccer - perhaps 6-7-8 kms ran.
 
Logging in a bit too late. It has been a busy weekend.

16.03.2018 Friday did an upper body day, due to the match the day before

Hypertrophy and Strength Workout - week 2 75% of past 1 RM - 5 reps

Day 4


Warm up 3-4 mins

Bench - 15 x bar, 8 x 40 kg, 5 x 50 kg
4 Sets x 5 reps - 60 kg


Super Set 1 on assisted machine - 10 kg assisted
Chin up - 5, 5, 5
Dips - 5, 5, 5

Super Set 2:
Barbell Rows - 3 sets x 8 reps x 50 kg
Biceps Curls - 3 sets x 10 reps x 50 kg

Super Set 3:
Reverse flyes - 3 sets x 10 reps - 7,5 kg dumbbels
Shrugs - 2 sets x 20 reps - 15kg dumbbells

A pretty quick and lazy work out

Missed my leg day on the weekend, due to a messed up schedule. I travelled to another city to meet my ... girlfriend? Then travelling back. Then I had a soccer game on Sunday but it got delayed on the last minute due to heavy cold rain. I will try to sneak it in this week. Perhaps will do Day 3, Day 2, Day 1, rest day, Day 3, Day 4. The coming week is with 3 reps, so I should be fine with the volume.
 
17.03.2018 Saturday - Rest Day
18.03.2018 Sunday - Rest Day

19.03.2018 Monday

Hypertrophy and Strength Workout - week 2 75% of past 1 RM - 5 reps

Day 3 - missed day from past week


No warm up - it was a 9 pm work out post work, post walking and etc ...

Squat - 3 warm up sets - 12 x bar, 8 x 40kg, 5 x 60 kg
4 Sets x 5 reps - 70 kg
Front Squat - 2 sets x 8 reps - 40 kg

Romanian DL - 2 warm up sets - 12 x bar + shrug, 8 x 40 kg + shrugs
3 Sets x 8 reps - 60 kg

Super Set 1:
Walking Lunges - 3 sets x 12 reps per leg - 10 kg dumbbells at each hand
Lateral Rises - 3 sets x 12 reps - 10 kg dumbbells

Super Set 2:
Hamstring Curls - 15, 12, 10 - 55 kg
Standing Calf Rises - 3 sets x 15 reps - 80 kg
 
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20.03.2018 Tuesday

Hypertrophy and Strength Workout - week 3 85% of past 1 RM - 3 reps

Bench
- Warm up sets - 15 x bar, 8 x 40 kg, 5 x 55 kg
4 sets - 3 x 65, 3 x 65, 4 x 65, 4 x 65 - had a spotter for the last 2 sets so I went bravely for 1 more rep

Incline bench - 2 sets x 10 reps - 40 kg
Decline bench - 2 sets x 10 reps - 40 kg

Pull Down Machine - 3 sets x 10 reps - 50 kg

Super set 1:
Row Machine - 3 sets x 10 reps - 80 kg
Peck Deck Machine - 3 sets x 10 reps - 50 kg

Super set 2:
biceps curls - 4 sets x 10 reps - 20 kg
reverse flyes - 3 sets x 10 reps - 7,5 kg dumbbells
 
21.03.2018 Wednesday Birthday also :))) Just hit 32

Hypertrophy and Strength Workout - week 3 85% of past 1 RM - 3 reps

Squat - 12 x bar, 8 x 40, 5 x 65
4 sets x 3 reps x 80 kg - very bad form still at 80 kg weight is too heavy imo
Front Squat - 2 sets x 8 reps x 40 kg

DL - 12 x bar with a shrug, 8 x 50 with a shrug, 5 x 70
2 sets x 3 reps x 90 kg
1 set x 2 reps x 90 kg
1 set x 1 rep x 100 kg

Felt really tired and stopped it. I had also no time to train much more.

I am thinking I may need to adjust Squats and DL one after another on the same day. Its giving me bad ass tired feel. And I have no energy and time for accessory.
 
23.03.2018 Friday
Hypertrophy and Strength Workout - week 3 85% of past RM - 3 reps

Bench - 15 x bar, 8 x 40, 5 x 55
4 x 3 x 65

OHP - 12 x bar, 8 x 30, 5x40
2x 3 x 45
2 x 3 x 50

Super Set 1 on assisted machine 10 kg assisted
Pull ups - 4 x 6
Dips - 4 x 6

Super Set 2
Reverse Flyes on a peck deck machine - 3 x 10 x 30
Biceps Curls - 3 x 10 x 20
 
24.03.2018 Saturday

Hypertrophy and Strength Workout - week 3 85% of past 1 RM - 3 reps

Squat - 12 x bar, 8 x 40, 5 x 70
4 x 3 x 80 - pretty decent technique this time

Front Squat - 2 x 8 x 40

DL + shrugs - 12 x 40, 8 x 50

Romanian DL - 3 x 8 x 60

Super Set 1
Walking Lunges - 3 x 12 per leg x 10 kg dumbbells
Lateral Rises - 3 x 12 x 10 kg dumbbells

Super Set 2
Barbel Rows - 2 x 50 kg, 2 x 60 kg
Standing Calf Rises - 4 x 15 x 80

Super Set 3
Hamstring Curls - 3 x 15 x 55
Biceps Curls - 3 x 15 x 20

Weight Update: 82 kg
 
25.03.2018 Sunday

90 mins soccer - logged some 5-6 kms. Today was lazier day for me.
 
26.03.2018 Monday - rest day

27.03.2018 Tuesday

Hypertrophy and Strength Workout - week 4 75% of past 1 RM - 5 reps

Day 1


Squat - Warm up sets - 12 x bar, 8 x 40, 5 x 60
4 x 5 x 70 kg

DL - Warm up sets - 12 x bar + shrugs, 8 x 50 + shrugs, 5 x 70
4 x 5 x 80

No freaking time for accessory.
 
28.03.2018 Wednesday

Hypertrophy and Strength Workout - week 4 75 % of past 1 RM - 5 reps

Day 2


Bench - Warm up: 12 x bar, 8 x 40 kg, 5x 50 kg
4 x 5 x 60 kg

Super Set on assisted machine - 10 kg assisted
Dips - 7, 7, 7, 6
Chin ups - 7. 7. 7. 6

Super Set
Barbel Rows - 3 x 6 x 60 kg
Biceps Curls 3 x 12 x 20 kg

Super Set
Peck Deck - 3 x 12 x 45 kg
Reverse Flyes on peck deck - 3 x 12 x 30 kg

29.03.2018

Morning Boxing Workout

5 spar rounds - 5 mins, 4, mins, 3 mins, 3mins, 2 mins
That was some hard sparring shit. I just came back to training and my neighbour asked me for a hard spar. He is my SP friend. I ate 5-6 good shots, but I gave him really hard time and landed few good shots myself. Having huge troubles when pushed back to the ropes, basically I just hard guard and become a punching bag, but I picked myself up by throwing hits going backwards and then escaping to the sides later in the rounds. All in all good, spar. He complimented me I am in a good shape.

1 pad rounds - compliments regarding the technique from the coach. He tought I have been training with another coach and asked me few times.
1 spar round with a newbie - let him work
2 bag rounds

2 x 3min circle rounds - straights with weights, plyo jumps, jump rope, plyo push ups and etc
5 min core work


Afternoon - 90 mins soccer
 
30.03.2018 - dead tired so skipped leg day

31.03.2018 - Hypertrophy and Strength Workout - week 4 75 % of past 1 RM - 5 reps

Day 4

Bench - Warm up: 12 x bar, 8 x 40 kg, 5x 50 kg
4 x 5 x 60 kg

OHP - warm up: 12 x bar, 8 x 30, 5 x 40
4 x 5 x 45

Incline Bench - 2 x 10 x 40
Decline - 2 x 8 x 50

Pull downs - 4 x 10 x 50
Reverse Flyes on peck deck - 4 x 10 x 30

Barbel Rows neutral grip - 3 x 10 x 25
Biceps Curls - 3 x 10 x 20
 
01.04.2018

Warm up + bike 10 mins total

Squat - 12 x bar - front, 8 x 50, 5 x 60
4 x 5 x 70 - good form

Front Squat - 2 x 8 x 40

Romanian DL - 4 x 8 x 60

Afternoon - 90 mins soccer
 
03.04.2018 Tuesday

Hypertrophy and Strength Workout - week 4 75% of past 1 RM - 5 reps

Day 1


Squat - Warm up sets - 12 x bar, 8 x 40, 5 x 60
4 x 5 x 70 kg

DL - Warm up sets - 12 x bar + shrugs, 8 x 50 + shrugs, 5 x 70
4 x 5 x 80

No time for accessory.

Got a cold so missing a lot of work outs this week. I make take the entire week off and renew. Or quit the program and start something new as I have no time with this one.
 
08.04. 2018 Saturday
Day 2 - few off days due to being cold

Bench - Warm up sets - 12 x bar, 8 x 40, 5 x 50
4 x 5 x 60

Incline Bench - 2 x 10 x 40
Decline Bench - 2 x 10 x 40

Lateral Pull Downs - 4 x 10 x 50
Barbell Rows - 3 x 6 x 60

Biceps curls - 3 x 10 x 20

Lateral rises - 2 x 10 x 10 kg dumbbells
Reverse flyes - 3 x 10 x 7,5 kg dumbbells
 
10.04.2018

Squat - warm up 12 x bar, 8 x 40, 5 x 60
4 x 5 x 70

Romanian DL
4 x 10 x 60

11.04.2018

Bench - warm up 12 x bar, 8 x 40, 5 x 50
4 x 5 x 60

Lat pull downs - 3 x 10 x 50
Machine Rows - 3 x 10 x 50

Peck deck flyes - 3 x 10 x 55
Peck deck revers flyes - 3 x 10 x 35

Biceps curls - 3 x 10 x 20
 
12.04.18

Boxing.

9 spar rounds.
6 of them against my SP friend. He destroyed me in the last 3 rounds. But it was mainly cardio issues. I am still a bit sick and my nose and troath are not functioning well.

1 pad round.

Core work.
 
15.04.2018
Soccer - 90 mins.
Weight update 80 kg
 
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