Nosferatu's Training Log

[Spartacus Sully]

ok fine then 20-40 %1Rep Max with 3-6 sets of 30-60 at a work pace of 1 movement per second( 1 up 1 down 1 up 1 down) or faster 30 second break inbetween each set.

will feel like its arobic because your doing something fast that will make your heart beat but with the lenght of the sets and the break time it should help increase your lactiacte acid thresh hold in the muscles being worked and help you maintain your speed.

As i said though, do what ever you want.

Everything else your doing looks good though. except perhaps the amount of sleep your getting but if your used to it then your used to it.

[Nosferatu]

ok fine then 20-40 %1Rep Max with 3-6 sets of 30-60 at a work pace of 1 movement per second( 1 up 1 down 1 up 1 down) or faster 30 second break inbetween each set.

will feel like its arobic because your doing something fast that will make your heart beat but with the lenght of the sets and the break time it should help increase your lactiacte acid thresh hold in the muscles being worked and help you maintain your speed.

As i said though, do what ever you want.

Everything else your doing looks good though. except perhaps the amount of sleep your getting but if your used to it then your used to it.

Like I said earlier thats too many reps in one set for me, my goal is to work my anaeorobic muscles when training and keep my strength 8-12 reps is ideal for this

occasionally I will go for 20-30 faster reps at the end of a exercise, but to train with 40 to 60 reps per set is in my opinion less than ideal when trying to maintain strength...

[alb829]

Dude you are ripped up. I'm trying to lose weight too. Just happens to be more fat and some muscle. I'm curious about what your dietary percentages are, %protein, % carb and %fat. Not to critique you but to help me. You obviously know what you're doing from a weight training and diet standpoint. Not trying to jack your post but any advice? I'm trying to drop down to 180 from 225.

[DiLLiNGER]

Here I will try my best to keep a daily or at minimum weekly log of my training and fight record. I just joined a boxing gym the other day and I'm looking to get my boxing career started. I decided That I will cut down to the 160's I'm 205 right...so if you're interested or curious you can keep an eye on my journal.

Tom. i will post my 1st workout

starting measurements

height 6'
weight 205 lbs
reach from armpit to end of fist 29"
arms 19.25"
waist 29"
Chest 52"
Thighs 26"
Calves 17"

hey bro just wanted to ask u..i can see u know lots about body building..i wanna work on my calves..at the moment i got the same calves paul williams has..what's the best way to get em pumped..i been skipping for years but seems its not working at all.thanks

[TheBlackSwifty]

Dont take Ylems advice too seriously, I dont think he knows that much.

I would forget about the weights and just focus on the basics for now, particularly boxing skills, shadowboxing, bagwork, sparring and correct technique. Also cardio. Thats all you will need at this stage IMO.

[Dynamite Glove]

a before picture would be interesting to see. Since you haven't made any claims to what steroids you're using, I'm guessing you're claiming this is all natural muscle, which is why I wanted to see a before pic. ;-)

[#1Assassin]

Dont take Ylems advice too seriously, I dont think he knows that much.

I would forget about the weights and just focus on the basics for now, particularly boxing skills, shadowboxing, bagwork, sparring and correct technique. Also cardio. Thats all you will need at this stage IMO.

read the whole thread, this is the best post so far.

why are u lifting like that? if you are trying to be a boxer work on your boxing skills. as u train the weight will melt of. strenght training shouldnt be the centre of attention, training skills should. right now u are still a bodybuilder, 15min of shadowboxing a day doesnt change that. it should be more like 10 rounds of shadowboxing (at least).

as for the sleep thing. if u sleep a short period of time long enough your body will adapt and go into deep sleep faster. a person who sleeps 8 hours has a few hours of shallow sleep each night. if sleeping fo 5 hours dont make u tired and u wake up bt yourself, u probably sleep deeply for all those 5 hours. and if u dont feel tired during the day u got enough rest.

[judge_jab]

Here I will try my best to keep a daily or at minimum weekly log of my training and fight record. I just joined a boxing gym the other day and I'm looking to get my boxing career started. I decided That I will cut down to the 160's I'm 205 right...so if you're interested or curious you can keep an eye on my journal.

Tom. i will post my 1st workout

starting measurements

height 6'
weight 205 lbs
reach from armpit to end of fist 29"
arms 19.25"
waist 29"
Chest 52"
Thighs 26"
Calves 17"

wow, your arms are ridiculously long! My reach from armpit to end of fist is 25-26 inches and I'm 6 ft too! What's your wingspan??? You black??? haha

[Nosferatu]

hey bro just wanted to ask u..i can see u know lots about body building..i wanna work on my calves..at the moment i got the same calves paul williams has..what's the best way to get em pumped..i been skipping for years but seems its not working at all.thanks

Skipping is a great way to get em pumped but if you have acces to a gym 10 sets of 30-50 reps is great also one leg standing calf raises is great also.

read the whole thread, this is the best post so far.

why are u lifting like that? if you are trying to be a boxer work on your boxing skills. as u train the weight will melt of. strenght training shouldnt be the centre of attention, training skills should. right now u are still a bodybuilder, 15min of shadowboxing a day doesnt change that. it should be more like 10 rounds of shadowboxing (at least).

as for the sleep thing. if u sleep a short period of time long enough your body will adapt and go into deep sleep faster. a person who sleeps 8 hours has a few hours of shallow sleep each night. if sleeping fo 5 hours dont make u tired and u wake up bt yourself, u probably sleep deeply for all those 5 hours. and if u dont feel tired during the day u got enough rest.

Well considering I literally just made the transition into boxing I'm slawly easing into boxing style training instead of jumping in it cold turkey, this gives my body a chance to get acclimated.

And another point why weght training is important for me is b/c I want to maintain as much strength as I drop down in weight.

wow, your arms are ridiculously long! My reach from armpit to end of fist is 25-26 inches and I'm 6 ft too! What's your wingspan??? You black??? haha

I don't know what my wingspan is but I'm not black I'm Romanian

[Nosferatu]

***updated training notes***

meal and training plan

5:30am -green tea with 2 slices of wheat bread

8am-3 scrambled eggs 1 glass of milk 3 slices of wheat bread

9am-1 bannana 1 protein shake

noon- 1 piece grilled chicken and garden salad with fat free italian and 1 protein shake

noon-2pm-32oz of water

5pm to 6pm - 20 oz of water

6pm- 1 grilled chicken, 1 bowl of plain boiled brown rice, 1 protein shake

6pm to 9pm - 32 oz of water

10pm- gardn salad with fat free italian dressing and a fat free yougirt with a glass of milk



The following is done at 3pm on

Monday
Tuesday
Thursday
Friday

(5) 5 minute rounds of heavy bag work
jump rope 15 minutes
sparring (5) 3 minute rounds
specialty work (jabs)(hooks)(uppercuts)
stretching cool down

The following is done monday through friday at 6am
3 miles jogging


The following is done at 7pm

Mon.
Wed.
Fri.
Sat.
Sun.

Monday-Flat bench press 3 sets of 12,10,8 reps
Incline bench press 3 sets of 12,10,8
Weight dips 3 sets of 12,10,8 1st 2 sets with 2 45lb plates last with just one
situps- 5x50
machine abs- 5x50


Wed- Jumping squats 5x20reps
Regular squats 3 x 12
Hamstring curls 3x12
lunges 4x100 meters ( 1 time around the track rest 3 minutes after every 100 meters lunged)
Situps-5x50
machine abs-5x50

Friday-Chinups 5x10
1 arm rows 3x12,10,8
hammer rows 3x12,10,8
upright rows 3x12,10,8
upright rows 3x12,10,8
Shrugs 4x15,12,10,30

Sat- Military barbell press 4x12,10,8,30
Side lateral raises 4x12,10,8,30
Shrugs 4x,15,12,10,30
Situps- 5x50
machine abs- 5x50

Sunday- Barbell curls 3x12
Hammer curls 3x12
Concentration curls 3x12
Cable pushdowns 3x12
close grip bench press 3x12
seated french press 3x12
situps 5x50
machine situps 5x50


****my weight is down to 190lbs***