Workout Routine Thread

[mathed]

Saturday: 06-08-2013

This workout is a pure boxing routine. I do different combinations of punches using the HIIT Tabata technique. I alternate between orthodox and southpaw with each set (each 20 second interval).

Jab-Straight:
20 seconds of jab-straight (orthodox stance), 10 second rest
20 seconds of jab-straight (southpaw stance), 10 second rest
20 seconds of jab-straight (orthodox stance), 10 second rest
20 seconds of jab-straight (southpaw stance), 10 second rest
20 seconds of jab-straight (orthodox stance), 10 second rest
20 seconds of jab-straight (southpaw stance), 10 second rest
20 seconds of jab-straight (orthodox stance), 10 second rest
20 seconds of jab-straight (southpaw stance), 1 minute rest
------------------------------------------------------------
Approximately 320 punches assuming 20 jab-straight combinations 20 second interval. 4 minutes of activity, 80 punches per minute.


Jab-Jab-Straight:
20 seconds of jab-jab-straight (orthodox stance), 10 second rest
20 seconds of jab-jab-straight (southpaw stance), 10 second rest
20 seconds of jab-jab-straight (orthodox stance), 10 second rest
20 seconds of jab-jab-straight (southpaw stance), 10 second rest
20 seconds of jab-jab-straight (orthodox stance), 10 second rest
20 seconds of jab-jab-straight (southpaw stance), 10 second rest
20 seconds of jab-jab-straight (orthodox stance), 10 second rest
20 seconds of jab-jab-straight (southpaw stance), 1 minute rest
----------------------------------------------------------------------
Approximately 360 punches thrown assuming 15 jab-jab-straight combinations thrown per 20 second interval. 4 minutes of activity, 90 punches per minute.


Jab-Jab-Straight-Straight:
20 seconds of jab-jab-straight-straights (orthodox stance), 10 second rest
20 seconds of jab-jab-straight-straights (southpaw stance), 10 second rest
20 seconds of jab-jab-straight-straights (orthodox stance), 10 second rest
20 seconds of jab-jab-straight-straights (southpaw stance), 10 second rest
20 seconds of jab-jab-straight-straights (orthodox stance), 10 second rest
20 seconds of jab-jab-straight-straights (southpaw stance), 10 second rest
20 seconds of jab-jab-straight-straights (orthodox stance), 10 second rest
20 seconds of jab-jab-straight-straights (southpaw stance), 1 minute rest
-----------------------------------------------------------------------------
Approximately 384 punches assuming 12 jab-jab-straight-straight combinations for every 20 second interval. 4 minutes of activity, 96 punches a minute.


Jab-Straight-Lead Body Hook:
20 seconds of jab-straight-lead body hooks (orthodox stance), 10 second rest
20 seconds of jab-straight-lead body hooks (southpaw stance), 10 second rest
20 seconds of jab-straight-lead body hooks (orthodox stance), 10 second rest
20 seconds of jab-straight-lead body hooks (southpaw stance), 10 second rest
20 seconds of jab-straight-lead body hooks (orthodox stance), 10 second rest
20 seconds of jab-straight-lead body hooks (southpaw stance), 10 second rest
20 seconds of jab-straight-lead body hooks (orthodox stance), 10 second rest
20 seconds of jab-straight-lead body hooks (southpaw stance), 1 minute rest
-------------------------------------------------------------------------------
Approximately 360 punches assuming 15 jab-straight-lead body hook combinations every 20 second interval. 4 minutes of activity, 90 punches per minute.


Jab-Lead Body Hook-Lead Head Hook-Straight:
20 seconds of jab-lead body hook-lead head hook-straights (orthodox stance), 10 second rest
20 seconds of jab-lead body hook-lead head hook-straights (southpaw stance), 10 second rest
20 seconds of jab-lead body hook-lead head hook-straights (orthodox stance), 10 second rest
20 seconds of jab-lead body hook-lead head hook-straights (southpaw stance), 10 second rest
20 seconds of jab-lead body hook-lead head hook-straights (orthodox stance), 10 second rest
20 seconds of jab-lead body hook-lead head hook-straights (southpaw stance), 10 second rest
20 seconds of jab-lead body hook-lead head hook-straights (orthodox stance), 10 second rest
20 seconds of jab-lead body hook-lead head hook-straights (southpaw stance), 1 minute rest
------------------------------------------------------------------------------------
Approximately 384 punches assuming 12 jab-lead body hook-lead head hook-straight combinations per 20 second interval. 4 minutes of activity, 96 punches per minute.

Jab-Straight-Jab-Power Uppercut:
20 seconds of jab-straight-jab-power uppercuts (orthodox stance), 10 second rest
20 seconds of jab-straight-jab-power uppercuts (southpaw stance), 10 second rest
20 seconds of jab-straight-jab-power uppercuts (orthodox stance), 10 second rest
20 seconds of jab-straight-jab-power uppercuts (southpaw stance), 10 second rest
20 seconds of jab-straight-jab-power uppercuts (orthodox stance), 10 second rest
20 seconds of jab-straight-jab-power uppercuts (southpaw stance), 10 second rest
20 seconds of jab-straight-jab-power uppercuts (orthodox stance), 10 second rest
20 seconds of jab-straight-jab-power uppercuts (southpaw stance), 1 minute rest
----------------------------------------------------------------------------------
Approximately 384 punches assuming 12 jab-straight-jab-power uppercut combinations per each 20 second interval. 4 minutes of activity, 96 punches per minute.


Lead Uppercut-Lead Uppercut-Straight:
20 seconds of lead uppercut-lead uppercut-straights (orthodox stance), 10 second rest
20 seconds of lead uppercut-lead uppercut-straights (southpaw stance), 10 second rest
20 seconds of lead uppercut-lead uppercut-straights (orthodox stance), 10 second rest
20 seconds of lead uppercut-lead uppercut-straights (southpaw stance), 10 second rest
20 seconds of lead uppercut-lead uppercut-straights (orthodox stance), 10 second rest
20 seconds of lead uppercut-lead uppercut-straights (southpaw stance), 10 second rest
20 seconds of lead uppercut-lead uppercut-straights (orthodox stance), 10 second rest
20 seconds of lead uppercut-lead uppercut-straights (southpaw stance), 1 minute rest
-------------------------------------------------------------------------------------
Approximately 360 punches assuming 15 lead uppercut-lead uppercut-straight combinations per every 20 second interval. 4 minutes of activity, 90 punches per minute.

Total Time: 35 minutes

Total Punches: 2552 punches

Avg. Punches/Minute: 72.9 punches per minute

[mconstantine]

Would like some feedback on this workout.

Warm Up

- Jumping rope
- Shadowboxing

15 minutes

Strength Circuit Training (3 rounds) - All sets to near failure

- 1 Set of Bench Presses
- 1 Set of Push Ups
- 25lb plate shoulder presses
- 25lb plate held on top of head regular squats followed by step up squats
- Loosen up body after each set with brief shadowboxing

This takes about 35 minutes

Heavy Bag Work (5 rounds) - Each round is 1 song

- Round 1 (Boxing on the outside. Lots of jabs. Fully extend punches)
- Round 2 (Focusing on head movement)
- Round 3 (Focusing on speed and combinations)
- Round 4 (Power)
- Round 5 (Inside fighting)

Average song is about 3.5 minutes so this takes about 20 minutes with brief breaks in between rounds.

Cool Down

20 more minutes of skipping rope and shadowboxing focused on footwork

[Juof]

Would like some feedback on this workout.

Warm Up

- Jumping rope
- Shadowboxing

15 minutes

Strength Circuit Training (3 rounds) - All sets to near failure

- 1 Set of Bench Presses
- 1 Set of Push Ups
- 25lb plate shoulder presses
- 25lb plate held on top of head regular squats followed by step up squats
- Loosen up body after each set with brief shadowboxing

This takes about 35 minutes

Heavy Bag Work (5 rounds) - Each round is 1 song

- Round 1 (Boxing on the outside. Lots of jabs. Fully extend punches)
- Round 2 (Focusing on head movement)
- Round 3 (Focusing on speed and combinations)
- Round 4 (Power)
- Round 5 (Inside fighting)

Average song is about 3.5 minutes so this takes about 20 minutes with brief breaks in between rounds.

Cool Down

20 more minutes of skipping rope and shadowboxing focused on footwork

daaamn does doing weights and working on the heavybag hinder your bag work? i remember when we used to do our circuits then hit the heavybags after but now i do the bag work and the circuit after. i feel like doing the circuits benefitted me more as when i was younger all i wanted to do was punch the bags so i used to do the circuits hard where as when we swapped around i got lazy and would use alot of energy on the bags and have none left for the circuits

[mconstantine]

daaamn does doing weights and working on the heavybag hinder your bag work? i remember when we used to do our circuits then hit the heavybags after but now i do the bag work and the circuit after. i feel like doing the circuits benefitted me more as when i was younger all i wanted to do was punch the bags so i used to do the circuits hard where as when we swapped around i got lazy and would use alot of energy on the bags and have none left for the circuits

Hell yea lol.

I did this today and my shoulders were done by the time I got to the bag. But I like that, I feel like that will only make my shoulders stronger and have more endurance.

I actually did some jumping squats with 70lbs on a trap bar right before doing the bag work too...those 5 rounds were rough.

I have been neglecting strength training so I try to do it first lately. I really love hitting the heavy bag so if I start with it, i'll look up an hour later, still on the bag and no weights lifted lol. But it's kind of nice to do it after lifting, because it loosens everything back up. I never want to get that "stiffness" a lot of people get from lifting weights so I always loosen my muscles up after lifting.

[F l i c k e r]

Hmmm. Mine is nothing special.


Run 1 mile. (Must be under 10 mins. Don't care what number but under 10mins)
Stretch 10 mins
Jump rope 10 mins (3rnds + thru 1 break)
Shadowbox 6mins (2rnds)
Heavybag 4rnds
Uppercut bag 4rnds
Floor-to-ceiling bag 3rnds
Shadowbox 2rnds

*Rounds are 3 mins, 1 min break.

Walk around till body temp comes back down. (This consist of changing shirts, rolling up handwraps, getting water etc)

Pretty much it. Just took JMM's workout, excluded sparring. Sometimes I will do more but I know my shoulders will be ****** sore if I did. So many times I don't.

[Danny Gunz]

4 sets of squats (10,5,5,3): 185, 225, 245, 255
Dead lifts 4x5: 225, 275, 315, 335
Leg press 3 sets, last one drop set
Leg curls 2 sets
4x15 of calf raises

Leg day strikes again

I also do about 10 sets of abs at the end of my leg workouts

[Danny Gunz]

Shoulders and Back day

Face Pulls 4 sets, last one is a double drop set
Seating rear delt raise 3 sets, last one drop set

Lateral Raises 4 sets, last one double drop
Wide grip upright row 2 sets

DB shoulder press 3 sets
Front raises 2 sets, drop set

DB Shrugs 5 sets
Upright rows 2 sets

Back

Weighted pull ups 3 sets
Lat Pulldown (chin up grip) 4 sets, last one double drop
Cable Rows 3 sets, drop set supersetted with DB Rows

This is my hypertrophy day so a lot of drop sets... and I'm trying to get my shoulders bigger so I threw more sets in there. I also do deadlifts on leg day instead of back day.

[mathed]

Would like some feedback on this workout.

Warm Up

- Jumping rope
- Shadowboxing

15 minutes

Strength Circuit Training (3 rounds) - All sets to near failure

- 1 Set of Bench Presses
- 1 Set of Push Ups
- 25lb plate shoulder presses
- 25lb plate held on top of head regular squats followed by step up squats
- Loosen up body after each set with brief shadowboxing

This takes about 35 minutes

Heavy Bag Work (5 rounds) - Each round is 1 song

- Round 1 (Boxing on the outside. Lots of jabs. Fully extend punches)
- Round 2 (Focusing on head movement)
- Round 3 (Focusing on speed and combinations)
- Round 4 (Power)
- Round 5 (Inside fighting)

Average song is about 3.5 minutes so this takes about 20 minutes with brief breaks in between rounds.

Cool Down

20 more minutes of skipping rope and shadowboxing focused on footwork

Sounds like it's pretty intense, especially with the sets to near failure, that kind of stuff will zap your energy. Pretty well-rounded focusing on a lot of different aspects.

[mathed]

4 sets of squats (10,5,5,3): 185, 225, 245, 255
Dead lifts 4x5: 225, 275, 315, 335
Leg press 3 sets, last one drop set
Leg curls 2 sets
4x15 of calf raises

Leg day strikes again

I also do about 10 sets of abs at the end of my leg workouts

Shoulders and Back day

Face Pulls 4 sets, last one is a double drop set
Seating rear delt raise 3 sets, last one drop set

Lateral Raises 4 sets, last one double drop
Wide grip upright row 2 sets

DB shoulder press 3 sets
Front raises 2 sets, drop set

DB Shrugs 5 sets
Upright rows 2 sets

Back

Weighted pull ups 3 sets
Lat Pulldown (chin up grip) 4 sets, last one double drop
Cable Rows 3 sets, drop set supersetted with DB Rows

This is my hypertrophy day so a lot of drop sets... and I'm trying to get my shoulders bigger so I threw more sets in there. I also do deadlifts on leg day instead of back day.

Man, you are moving way more weight than I could muster. I haven't messed with heavy weights in a while now, some dumbbell work but nothing above 50 pounds. Pretty tough workouts, very extensive...I'd burn out half way through with those weights, lol.

[mathed]

Tuesday: 06/11/2013

Started out running a mile on an indoor track (all treadmills occupied)

Next, I rode a stationary bike for 20 minutes. I set the level so that when I was going at a fast, steady speed, my heart rate always stayed over 150 bpm the entire 20 minutes.

I then grabbed some 20 pound dumbbells and did Tabatas with a combination of curls and shoulder presses. I perform a regular curl with both arms at the same time, as my arms are coming back to the original position, I have them in a hammer curl position. I then perform a hammer curl with shoulder presses at the end of the hammer curl. There is no pause between the motions, I go from one to the next to the next.

Curl-Hammer Curl-Shoulder Presses Overview:
1. 20 seconds of curls-hammer curls-shoulder presses, 10 second rest
2. 20 seconds of curls-hammer curls-shoulder presses, 10 second rest
3. 20 seconds of curls-hammer curls-shoulder presses, 10 second rest
4. 20 seconds of curls-hammer curls-shoulder presses, 10 second rest
5. 20 seconds of curls-hammer curls-shoulder presses, 10 second rest
6. 20 seconds of curls-hammer curls-shoulder presses, 10 second rest
7. 20 seconds of curls-hammer curls-shoulder presses, 10 second rest
8. 20 seconds of curls-hammer curls-shoulder presses, 1 minute rest


Next, I do Mountain Climbers.

Mountain Climber Overview:
1. 20 seconds of mountain climbers, 10 second rest
2. 20 seconds of mountain climbers, 10 second rest
3. 20 seconds of mountain climbers, 10 second rest
4. 20 seconds of mountain climbers, 10 second rest
5. 20 seconds of mountain climbers, 10 second rest
6. 20 seconds of mountain climbers, 10 second rest
7. 20 seconds of mountain climbers, 10 second rest
8. 20 seconds of mountain climbers, 1 minute rest


Next, I do a mile on the treadmill (finally open up, lol). I start the mile at 0% incline and at 6.5 mph. I continue this speed until I reach 0.5 miles and then I bump up the speed to 7.0 mph. I continue at 7.0 until I reach 0.6 miles and then bump up the speed to 7.5 mph - continue this until you reach a mile (you should be at 9.0 mph when you finish the mile.)

Outline of the mile:
0.0 - 0.5 miles (6.5 mph)
0.5 - 0.6 miles (7.0 mph)
0.6 - 0.7 miles (7.5 mph)
0.7 - 0.8 miles (8.0 mph)
0.8 - 0.9 miles (8.5 mph)
0.9 - 1.0 miles (9.0 mph)


Next, I do platform crosses. Start by standing to the left of a small platform, stand next to the long edge. Step with your right foot onto the platform, follow with your left and now take your right foot and step off of the other side and follow with your left foot. It's like on (right), on (left), off (right), off (left) and then go back over the platform the other way. Go as fast as you can.

Platform Crosses Overview:
1. 20 seconds of platform crosses, 10 second rest
2. 20 seconds of platform crosses, 10 second rest
3. 20 seconds of platform crosses, 10 second rest
4. 20 seconds of platform crosses, 10 second rest
5. 20 seconds of platform crosses, 10 second rest
6. 20 seconds of platform crosses, 10 second rest
7. 20 seconds of platform crosses, 10 second rest
8. 20 seconds of platform crosses, 1 minute rest


Next, I do alternating stationary lunges. Start by putting most of your weight on your left leg which should be bent and out in front of you. Your right leg should be extended behind you so that you are in a lunging position. Jump and alternate the position of your legs so that you left leg is stretched out behind you and your right leg is slightly bent and in front of you. Alternate as fast as you can.

Alternating Stationary Lunge Overview:
1. 20 seconds of alternating stationary lunges, 10 second rest
2. 20 seconds of alternating stationary lunges, 10 second rest
3. 20 seconds of alternating stationary lunges, 10 second rest
4. 20 seconds of alternating stationary lunges, 10 second rest
5. 20 seconds of alternating stationary lunges, 10 second rest
6. 20 seconds of alternating stationary lunges, 10 second rest
7. 20 seconds of alternating stationary lunges, 10 second rest
8. 20 seconds of alternating stationary lunges, 1 minute rest


I finish the routine with a mile on the treadmill. I start the mile at 0% incline and at 6.5 mph. I continue this speed until I reach 0.5 miles and then I bump up the speed to 7.0 mph. I continue at 7.0 until I reach 0.6 miles and then bump up the speed to 7.5 mph - continue this until you reach a mile (you should be at 9.0 mph when you finish the mile.)

Outline of the mile:
0.0 - 0.5 miles (6.5 mph)
0.5 - 0.6 miles (7.0 mph)
0.6 - 0.7 miles (7.5 mph)
0.7 - 0.8 miles (8.0 mph)
0.8 - 0.9 miles (8.5 mph)
0.9 - 1.0 miles (9.0 mph)