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I may be getting a little annoying with all my posts, being the new guy, but I love this forum
Lots of informative posters and posts, I learn something new everyday. Perhaps more than I did when I was training in a gym with a trainer a few years ago.
anyway, I thought i'd just post my work out and see what everyone has to say about it. Im very open to constructive criticism. Keep in mind one thing. Right now I am not boxing for competition (I stress right now) so I don't need to be in any weight class. I just want to stay a decent size for the ladies
but still keep my boxing abilities as sharp as they can possibly be.
All the stuff I use is in my basement, so its a lot of machines mixed with some free weights
Monday: Chest/back/abs workout- bench press machine (this is the one http://img.epinions.com/images/opti/...resized200.jpg)
with 240lbs on it. Try to do it as explosive as possible. I do 8 reps, then back, 8 reps, then back, 8 reps then back (This last one sometimes is less than 8 reps)
I then do standing lifts with a barbell over my head (lifting from the chest up and back down to the chest) for about 15 reps explosively.
Back consists of lat pull downs (about 10 reps), pullups (about 15 pullups), inner back (leaning over at 90 degree angle while pulling a barbell (wide grip) up to my chest and back down). Sometimes these are done between the chest reps, sometimes I do them after.
Abs: i do so much ab stuff im not even going to get into it lol I also do lower back after abs
Tuesday: Biceps, traps, legs-
First I do 3 sets of curls off this total gym type machine I have (cable curls). About 8 reps in each set. I then curl 35 pound weights standing up, alternating hands for about 14 reps (7 each arm). Then do sitting, isolated curls with the 35 pound weights- about 10 reps per arm. A lot of wrist and forearm work too because I have oddly skinny/long forearms compared to the rest of my body.
Legs- this is what I really want to up in the future. I want to begin using a squat machine. Right now I do 3 sets of leg curls, about 10 reps each. Squats with a 50 pound barbel (sad I know, its all I have to use though and its hard being its all freeweight).
Weds (same as monday)
Thurs (same as tuesday)
Friday- boxing and running. Normally hit the heavy bag for about an hour (not straight). Shadow for a half hour, practice speed bag and work on various punches and footwork. Throw some more ab workouts in. And long distance running
Sat- Same as friday
Sunday- break...although im normally playing paintball or something active anyway.
Once summer comes and im out of school and only have work, I try to throw in swimming and running in after weight training one or two days a week (in addition to the running I do on fri and sat). I also do about 30 or more pushups every other morning before leaving for school or work. I also walk around the house 90% of the time shadow boxing. My family doesn't like to walk through the hallway at night cause they fear taking a right cross to the chin lol
I would LIKE to add more boxing in, but im not sure if its a good idea to do over my weight training. I want to stay big looking, and im not sure if boxing after doing my weight lifting is going to negate the effects of the weight lifting?
How does this sound? Anything that I do sound like it would really be hurting my boxing? Any better way to put on size and still maintain (and improve) my boxing abilties? Im not looking to get MUCH bigger, maybe just a tiny bit in my arms. My chest is pretty big, shoulders and delts are freakishly large for my weight and size and my back is pretty good. I have long, skinny arms though.
thanks, sorry for the long ass post.
Lots of informative posters and posts, I learn something new everyday. Perhaps more than I did when I was training in a gym with a trainer a few years ago.anyway, I thought i'd just post my work out and see what everyone has to say about it. Im very open to constructive criticism. Keep in mind one thing. Right now I am not boxing for competition (I stress right now) so I don't need to be in any weight class. I just want to stay a decent size for the ladies
but still keep my boxing abilities as sharp as they can possibly be. All the stuff I use is in my basement, so its a lot of machines mixed with some free weights
Monday: Chest/back/abs workout- bench press machine (this is the one http://img.epinions.com/images/opti/...resized200.jpg)
with 240lbs on it. Try to do it as explosive as possible. I do 8 reps, then back, 8 reps, then back, 8 reps then back (This last one sometimes is less than 8 reps)
I then do standing lifts with a barbell over my head (lifting from the chest up and back down to the chest) for about 15 reps explosively.
Back consists of lat pull downs (about 10 reps), pullups (about 15 pullups), inner back (leaning over at 90 degree angle while pulling a barbell (wide grip) up to my chest and back down). Sometimes these are done between the chest reps, sometimes I do them after.
Abs: i do so much ab stuff im not even going to get into it lol I also do lower back after abs
Tuesday: Biceps, traps, legs-
First I do 3 sets of curls off this total gym type machine I have (cable curls). About 8 reps in each set. I then curl 35 pound weights standing up, alternating hands for about 14 reps (7 each arm). Then do sitting, isolated curls with the 35 pound weights- about 10 reps per arm. A lot of wrist and forearm work too because I have oddly skinny/long forearms compared to the rest of my body.
Legs- this is what I really want to up in the future. I want to begin using a squat machine. Right now I do 3 sets of leg curls, about 10 reps each. Squats with a 50 pound barbel (sad I know, its all I have to use though and its hard being its all freeweight).
Weds (same as monday)
Thurs (same as tuesday)
Friday- boxing and running. Normally hit the heavy bag for about an hour (not straight). Shadow for a half hour, practice speed bag and work on various punches and footwork. Throw some more ab workouts in. And long distance running
Sat- Same as friday
Sunday- break...although im normally playing paintball or something active anyway.
Once summer comes and im out of school and only have work, I try to throw in swimming and running in after weight training one or two days a week (in addition to the running I do on fri and sat). I also do about 30 or more pushups every other morning before leaving for school or work. I also walk around the house 90% of the time shadow boxing. My family doesn't like to walk through the hallway at night cause they fear taking a right cross to the chin lol
I would LIKE to add more boxing in, but im not sure if its a good idea to do over my weight training. I want to stay big looking, and im not sure if boxing after doing my weight lifting is going to negate the effects of the weight lifting?
How does this sound? Anything that I do sound like it would really be hurting my boxing? Any better way to put on size and still maintain (and improve) my boxing abilties? Im not looking to get MUCH bigger, maybe just a tiny bit in my arms. My chest is pretty big, shoulders and delts are freakishly large for my weight and size and my back is pretty good. I have long, skinny arms though.
thanks, sorry for the long ass post.
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