Ilk's Log - Boxing, soccer, conditioning

Discussion in 'Training Logs' started by Ilk, Mar 11, 2017.

  1. Ilk

    Ilk Blue Belt

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    17.04.2018 - Tuesday

    Lower body

    Squat - Warm up = Front Squat 12 x bar, 8 x 40, Back Squat 5 x 70
    4 x 3 x 80 kg

    DL - warm up DL + shrugs - 12 x bar, 8 x 50, 5 x 80 (no shrugs)
    4 x 3 x 90 kg


    19.04. 2018 Thursday

    Upper Body

    Bench - warm up - 12 x bar, 8 x 40, 5 x 60
    4 x 3 x 65

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

    Lat Pull Downs - 4 x 10 x 55
    Rowing Machine - 3 x 10 x 75

    Lat Rises - 3 x 10 x 10 kg dumbbells
    Reverse Flyes - 3 x 10 x 7.5 kg dumbbells
    Biceps Curls - 3 x 10 x 20 kg

    20.04.2018 Friday

    Lower Body

    Squat - warm up - front squat - 12 x bar, 8 x 40 kg, back squat - 5 x 60
    4 x 3 x 80

    Romannian DL - 3 x 10 x 60

    Walking Lunges - 3 x 10 each leg x 10 kg dumbbells
    Lat Rises - 3 x 10 x 10 kg dumbbells

    Hamstring Curls - 3x 12 x 55
    Standing Calf Rises 3 x 12 x 75
     
  2. Ilk

    Ilk Blue Belt

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    21.04.2018 Saturday

    Upper body
    Bench - Warm up 12 x bar, 8 x 40, 5 x 60
    4 x 3 x 65

    OHP - warm up 12 x bar, 8 x 30 5 x 40
    4x3 x 50

    Lat pull downs 3 x 10 x 55 kg
    Barbell Rows 3 x 10 x 50 kg
    Biceps curls 3 x 10 x 20 kg
    Reverse flyes on peck deck 3x 10 x 35 kg
    Peck deck flyes 2 x 10 x 55 kg

    I am done for now with training 4 x per week upper lower split. I will get back to 3 x per week full body as I want to add more soccer and boxing. Also this has not worked out well for me. I have been missing a lot on accessory work due to limited time in the gym especially on leg day.
     
  3. Ilk

    Ilk Blue Belt

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    22.04.2018 Sunday
    90 mins soccer - We finally lost but I again played an amazing game. My form is crushing most of the other amateurs. I am physically stronger and my technique from teenager years is getting back. I even scored a goal as a defensive midfielder. Dribbling past another.mid doing a nice 1-2 with a forward then dribbling past a defender and putting it between the legs of the goal keeper.
     
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  4. Ilk

    Ilk Blue Belt

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    24.04.2018 Tuesday

    Starting a 3x per week fullbody I was doing before to add more boxing and soccer to my week.

    Week 1

    Workout A

    Squat - warm up - 12 x bar front squat, 8 x 40 front squat, 5 x 60
    4 x 5 x 73

    Bench - warm up - 12 x bar, 8 x 40, 5 x 60
    4 x 5 x 63

    Lateral Pull Down - 3 x 8 x 60

    Walking Lunges - 3 x 10 each leg - 12,5 kg dumbbells
    Lateral Rises - 3 x 10 x 12.5 kg dumbbells

    25.04.2018 Wednesday

    Got late in the gym instead of early morning and of course my work out got fucked up by a bunch of guys who were DL-ing for an hour and I had no free bar

    Workout B

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

    Machine Rows - 3 x 10 x 80
    Hamstring Curls - 3 x 12 x 55

    Leg Curls - 3 x 10 x 45
    Triceps push downs - 3 x 10 x 25

    Reverse Flyes - 3 x 10 x 7,5 kg dumbbels

    Missed doing DL - will add a day for the missed DL and some accessory
     
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  5. Ilk

    Ilk Blue Belt

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    26.04.2018

    Thursday

    Boxing

    Warm up - static warm up and some footwork drills
    Lots of spar rounds
    4 spar rounds against my advanced southpow friend. This time paid a lot of attention on the jab, footwork, head movement and guarding and did not get humiliated.
    6 spar rounds against the newer guys - let them work a lot and worked on my defence and some combos - also lots of advancing for in fighting.
    1 round in fighting against my advanced friend - eated a lot of punches here, but also landed nice hooks to the body
    2 bag rounds - not sure what I did - just some freestyle stuff
    2 circuit rounds - jump rope, straights with weight, plyo jumps, plyo push ups
    1 pad round - simple stuff, working on the jab as I asked for it
    core work
     
  6. Ilk

    Ilk Blue Belt

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    27.04.2018 Friday

    Workout A
    Squat - 12 x bar front, 8 x 40 front, 5 x 60 back
    4 x 5 x 73
    Bench - 12 x bar, 8 x 40,
    4 x 5 x 60
    Did not feel well today so quit it and did a lower weight bench

    Afternoon - 60 mins soccer practice game
     
  7. Ilk

    Ilk Blue Belt

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    28.04.2018 - Saturday - rest day

    29.04.2018 - Sunday

    A work out to pick up what I have not done this week

    DL - warm up 12 x 30, 8 x 50, 5 x 80
    4 x 5 x 85

    Walking Lunges - 3 x 10 each leg - 12,5 kg dumbbells
    Lat Rises - 3 x 8 x 12,5 kg dumbbels

    Lat Pull Downs - 3 x 8 x 60
    Biceps Curls - 3 x 10 x 20
    Reverse flyes on peck dekc - 3 x 10 x 35

    Got soccer in the afternoon - 90 mins.
     
    Last edited: Apr 29, 2018
  8. Ilk

    Ilk Blue Belt

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    30.04.2018 Monday - Rest day. Had to wake up early for boxing, but kind of did not wake up. Soccer from previous day and DL have burned me out, so I slept it out.

    01.05.2018 Tuesday

    Work Out A

    Squat - 12 x bar - front, 8 x 40 front, 5 x 70
    4 x 5 x 73
    Form not good enough, but does not feel really heavy

    Bench - 12 x bar , 8 x 40, 5 x 50
    4 x 5 x 60 - working on form, due to finding out my form sucks

    Walking Lunges - 3 x 10 each leg x 12,5 kg dumbbells
    Lateral Rises - 10, 8, 8 x 12,5 kg dumbbells - a slight increase in weight but I feel it

    Lateral Pull Downs - 10, 8, 8 x 60
    Reverse Flyes - 3 x 10 x 7,5 kg dumbbells

    Peck Deck Machine - 2 x 8 x 60
    Biceps Curls - 3 x 8 x 25
     
  9. Ilk

    Ilk Blue Belt

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    02.05.2018 Wednesday

    Workout B

    DL - 12 x bar, 8 x 40, 5 x 70
    4 x 5 x 85

    OHP - 12 x bar, 8 x 30, 5 x 40
    4 x 5 x 50

    Barbel Rows - 3 x 10 x 50
    Hamstring Curls - 3 x 10 x 55

    03.05.2018 Thursday

    Boxing - lots of sparring, some core work, some plyos, some technique
    Soccer - lots of running but a training game in general

    04.05.2018 Friday

    Workout A

    Squat - 12 x bar - front, 8 x 40 front, 5 x 70
    4 x 5 x 73

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

    Lateral Rises - 10, 8, 8 x 12,5 kg dumbbells
    Lateral Pull Downs - 10, 8, 8 x 60
    Reverse Flyes - 3 x 10 x 7,5 kg dumbbells
     
  10. Ilk

    Ilk Blue Belt

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    05.05.2018 - Saturday Rest Day
    06.05.2018 - Sunday Rest Day

    Damn 2 rest days came pretty good. Also visited my girl for the weekend and we had some nice time together :)

    07.05.2018 Monday
    Boxing
    2 x pad rounds - working on some tactics against SP, especially the 2-1-2.
    lots of spar rounds
    including some close range sparring - worked pretty good on left uppercut-right uppercut-left hook and right uppercut-left uppercut- right hook
    My SP friend again humiliated me but I am getting better at it :)
     
  11. Ilk

    Ilk Blue Belt

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    08.05.2018
    Tuesday - rest day

    Wednesday - 09.05.2018

    Workout A
    Squat - 12 x bar front, 8 x 40 front, 5 x 60
    4 x 3 x 73

    Bench - 12 x bar, 8 x 40, 5 x 60
    4 x 3 x 65

    Walking Lunges - 3 x 10 per leg x 12,5 kg dumbbells
    Lateral Rises - 3 x 10 x 12,5 kg dumbbels

    Lateral Pull Downs - 3 x 8 x 60 kg
    Reverse Flyes - 3 x 10 x 7,5 kg dumbbels

    Thursday - 10 05 2018

    Boxing.
    Lots of spar rounds and few pad rounds + core work

    Injured left shoulder in one of the rounds infortunately.
    I felt the pain later today when the muscle warmed down. Sux big time :( I will rest few days and see what is going on.
     
    Last edited: May 10, 2018
  12. Ilk

    Ilk Blue Belt

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    Still injured so no work outs. Instead doing some labor work at work and since I bought a new apartment we are breaking stuff inside of it. Anyway... I ll try to hit the gym as soon as I feel my left shoulder injury is gone.
     
  13. Ilk

    Ilk Blue Belt

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    Injury is off

    Last week I logged two recovery upper body work outs - lighter weights on bench, lat rises, rows, chin ups and etc

    Monday 04.06.2018
    Boxing work out - pad round, lots of spar rounds where I did pretty well, 3 heavy bag rounds
     
  14. Ilk

    Ilk Blue Belt

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    06.06.2018 Wednesday

    Logged another recovering work out - some bench, chin ups, lat rises, something exercice for chest, some bar only cleanse and lots of boxing rounds on the heavy bag.

    Point is to feel my left shoulder and if it is ready for work. I am having a boxing work out tomorrow and that one will be decisive if I am going to start working out more serious from next week or not.
     
  15. Ilk

    Ilk Blue Belt

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    07.06.2018 Thursday

    Boxing
    2 pad rounds
    2 heavy bag rounds
    7 spar rounds
    2 conditioning rounds

    Unfortunately the shoulder is hurting again. It is a mixed pain between heavy fatigue and some injury. I do not know what to do about it. I will not train till Monday when I ll go boxing again.
     
  16. Ilk

    Ilk Blue Belt

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    So uhm ... Monday I missed boxing due to work.
    In general too bussy to update frequently.
    Monday I did a recovery workout in the evening - some bench, chin ups, some lat rises and reverse flyes and some lunges

    Today at 14.06.2018 I did 6 rounds on the bag with a warm up before that as I had literaly no time. Just quick rounds.

    2 of the rounds are here

     
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  17. Ilk

    Ilk Blue Belt

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    I forgot to log...

    This week
    Soccer practice game 60 mins
    Boxing workout
    3.2 km run + 4 x short sprints
     

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