Ilk's Log - Boxing, soccer, conditioning

24.09.18 Monday
Morning - group boxing
I did a huge warm up and was practicing my jab for 5 rounds.
1 pad round.
Partner drills for.defending the jab - hook combination
3 spar rounds - did very bad at spars. No clue why. I wasnt on the mood.

Afternoon 5+1 soccer with friends
 
Week 2 completed. I felt healthy this week and for some reason I was feeling I am gaining muscle especially my back muscles. Loving the workout so far. Loving my afternoon boxing bag sessions or when I play soccer. Sometimes feeling tired, but I try to fix it with a good old sleep and eat enough.

Week 3

Workout A1
DL 2x6x85 and double rest pause set with 85 - 6+4+3 reps - 5kg increased from last week
Pull ups 2x4 and double rest pause set 4+2+2 - trying to add that + 1 rep, but so far too weak :(
Chest supported Row machine - 6 x 60 + 8 x 60, + drop set: 8x60, 10 x 50, 12x40 - for some reason I though I have this in my exercise selection
Back shoulder exercice (peck deck reverse flyes) - 30 x 8 + 35 x 8 + drop set: 35x8, 30x10, 25x12
Biceps curls 2x6x30 + double rest pause set with 30 kg - 6 reps + 3 reps + 2reps - added 1 more rep to the last set, 30 kg feels still heavy
 
Life is loving it giving me lemons. So I got dropped out of soccer team, split with my girlfriend and now I lost my job. Lets see if I can find motivation to train these days...
 
Life is loving it giving me lemons. So I got dropped out of soccer team, split with my girlfriend and now I lost my job. Lets see if I can find motivation to train these days...
That sucks, but don't give up!
 
26.09.2018
B1
warm up jump rope + static streching
Squat warm up sets + 2x6x80 and heavy rest pause set 6x80 + 2x80 + 2x80 - increased 5 kg from previous work out
Bench 2x6x60 and heavy rest pause 6x60 + 3x60 + 3x60 -bench felt heavy this time
Lateral rises 2x8x12,5 kg dummbells + 6x12,5 + 8 x 10 + 10 x7 ,5 kg dumbbels - same weight
Triceps Rope - 3x8x35 slow excentric
 
Life is loving it giving me lemons. So I got dropped out of soccer team, split with my girlfriend and now I lost my job. Lets see if I can find motivation to train these days...
Head up my man (unless you're sparring then tuck that sucker!), it'll be alright.
 
Head up my man (unless you're sparring then tuck that sucker!), it'll be alright.
Hey I went traveling a bit I completed one more work out. It was a completely random decision. Quickly packed my backpack, took some money, loaded gasoline and.LPG and just drove.

Went to my ex spend last night together. Went to Sofia but kind of stopped on many places to explore. Went hiking with a friend from Sofia.

Man my 96 audi a6 quattro kicks ass. That has to be the car that can go anywhere and drive through any terrain. Fall in love with my car. Never though it is that good.

It was a yolo experience and I enjoyed it. Kind of got me away from the frustration. Will start working out and looking for a new job today.
 
01.10.18 Monday
Soccer 90 mins - fell very badly on my right wrist

02.10.18 Tuesday - rest

03.10.18 Wednesday A1
jump rope + static strech
DL
5x50
5x70
6x90
6x90
double rest pause set 6x90 + 4x90 + 2x90

Chin ups 4 reps + 4 reps + double rest 4 reps + 2 reps + 1 rep

reverse flyes on a peck deck - 2x8 35 + drop set 8x35 + 10 x 30 + 12 x 25

Biceps work out with a friend - barbell curls, hammer curls and etc
 
04'10.18 Thursday

Boxing workout
1 pad round
4 light spar
4 heavier spar
2 shadow boxing
Core work
 
05.10.2018 Friday

skipping lots of lifting due to the wrist
B1

Squat - 12x bar, 5x50, 5x 70
6x85, 6x85 + double rest pause set 6x85 + 3x85 + 2x85 - increased 5 kg from previous work out, will keep this weight till the rest pause goes to 6 + 4 + 3 reps

Bench - 12 x bar, 5x40, 5x50
6x 60, 6x 60 + double rest pause 6x60 + 4x 60 + 4x60 - still the same weight due to the wrist injury

Lateral Rises - 2 x 8 x 12,5 kg dumbbels + drop set 8 x 12,5kg + 10x10 kg + 12 x 7,5 kg

Triceps Rope - 8 x 35kg, 6 x 40 kg, 6 x 40 kg, 6 x 40 kg - slow extrentic

Standing Calf Rises - 36x 120kg + 20 x 120kg


Evening - soccer 5+1 for 60 mins, low tempo
 
Very strange thing. The last month I have been constantly picking up injuries in my butt muscles. The pain starts from the lower back to the hips. I have never ever had such injuries before. It appears mostly at the right side, but I have had it on the left side. Yesterday it appeared after soccer... But I have had the pain randomly appear without even exercicing.
 
06.10.2018 Saturday
A2 completed

Romanian DL - bar, 5x40, 5x60
2x6x80 + double rest pause set 6x80 + 3x80 + 2x80
Incresed 5 kg from previous work out. Does not feel heavy, but the grip slides. Will Aim for 6 + 4 + 2 clean reps next work out

Pull Downs - 8 x 30 + 2x8 x 41 kg + mtor set 2x8 x 41 kg
Increased 11 kg, but I still feel weird in this exercise. So I am experimenting with it. Not sure if I do it right at all.

Chest supported Row - 5x40 + 2x8x55 kg + double rest pause set 8x55 + 5x55 + 3x55

Preacher Curl - 5x10 + 5x20 + 2x6x30 + 8x20

Shrugs- 2 x 8 x 25kg dumbbels
 
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07.10.2018 Sunday

B2
Front Squat 8xbar, 8x30, 5x40
6x50, 3x60, +rest pause set 6x50, 4x50, 2x50
The front squat seems stuck at 50. I will see how I will proceed with it.

OHP - 6xbar, 6x30 ,5x40
6x2x45 + double rest pause 6x45+4x45+2x45

Pech Deck
It was another machine so I just did 4 sets with different weight to practice proper technique

Dips 2x4 + double rest pause 4+2+2 reps
All in all very slow and lazy work out

Afternoon 90 mins soccer
 
08.10.2018 Monday
Boxing
Pad round 3 mins
Spar round 3 mins
Partner drills for awhile
Spar round 2 mins
Shadowboxing round 2 mins
Boxing bag 2 mins
Core work

Very happy with my spar rounds. Did well this time

Afternoon 60 mins 5+1 soccer with friends
 
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09.10.2018 - Tuesday

A3 completed

Warm up - bycicle 10 mins
Lying Leg Curl:  8x80, 6x80 and one 6-8-10 drop set - 80 kg, 70 kg, 60 kg - 5 kg increased from previous work out
Glute Ham Rises - 3 x 12 with 10 kg plate - 5 kg plate added from previous week but number of reps decreased
Lat Pull Down - 2 x 6 x 70 + drop set 6x70 + 8x60 + 10x50 - no weight increase due to feeling pain in the wrist
Cable Seated Row - 2 x 6 x 90 + mtor 6 x 90 - 5 kg added from previous week
Hammer Curls - 2 x 6 x 12,5kg dumbbels + mtor 6x12,5 kg - same weight as before due to wrist pain
 
10.10.2018 Wednesday

Workout B 3 completed
Warm up - 10 mins on the bicycle
Leg Extensions - 2x6x65 + drop set 6x66 + 8 x 50 x 10 x 40 - weight increase 5 kg
Incline Bench - 2 x 6 x 60 + drop set 6x60 + 8 x 50 + 10 x 40
Decline Bench - 2 x 6 x 60 + mtor set 6x60
Triceps Rope - 3 x 6 x 30 - last set mtor
 
Decided to complete the work outs of 3rd week so I can at least complete the 4 weeks in actual 5 weeks.

So
11.10.2018
B2 push again - completed
Warm up 5 mins on the bicycle

Front Squat - 12 x bar, 5 x 40
6x55 + 6x55 + double rest pause set - 6x55 + 4x55 + 3x55 - 5 kg increase from the previous work out

OHP - 12 x bar, 5 x 40
6x 50 + 6x 50 + double rest pause set 6x50 + 4x50 + 3x50 - 5 kg increase from the previous work out

Peck Deck
8x40 + 6x 60 + 6x60 + mtor 6x60

Dips
4, 5, double rest pause 5+3+2 bodyweight
 
Having some party days :)

So 15.10.18 Monday
A1
DL - 12x50, 8x70
6x90 + 6x90 + double rest pause set 6x90 + 4x90 + 2x90

Chin ups
5 + 4 + double rest 6+4+4

reverse flyes on peck deck - 8x40 + 8 x 40 + drop set 8x40 + 10x35 + 12 x 30

Biceps Barbel Curls - 6x30 + 6x 30 +mtor 6x30

Afternoon soccer

Tuesday rest

Wednesday 17.10.2018
B1
Squat
12 x bar, + 8x50 + 5 x 60
6x80 + 6x80 + double rest pause 6x80 + 4x80 + 2x80

Bench
12x bar + 8 x 40 + 5 x 60

6x70 + 6x70 + 6x70 - all slightly assisted on the rest rep by a spotter

Lateral Rises
8x 15kg dumbbels + 8 x 15kg + drop set 8x15 + 10 x10 + 12 x 10

Triceps Rope - 8 x 30, + 6x35 + 6x35 + mtor 6x35
 
18.10.2018 Thursday
Boxing

I have not been in a boxing class for awhile due to financial restrictions

2 pad rounds
5 spar rounds
2 boxing rounds

Some technical work between rounds. Like explanations and cornering instructions.
Core work
 
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