[quote]AnytimeJake wrote:
Nice work all around, were pressing basicaly the same weight, and since somthing crazy is going on with my squat lately were pretty close there as well, not to mention my mid section has grown a couple inches since Christmas, or because of Christmas, so things are good, funny enough we seem to share a similar story as far as lifting and drifting and lifting and drifting, then finaly getting serious at a late stage, better late then never. One other thing, as far as the speed, and heavy bag go, I’ve always believed this is what has kept my shoulder’s healthy over the years, banging away on a bag, forces your shouder joint to stay tight, the opposite of what happen’s when you spend alot of time swimming, just somthing to think about, I’ve never read a study on this, just my own thoughts, and observation’s, over the years, working with both boxer’s and swimmer’s !
Hope your wife had fun, and did well later[/quote]
Yeah there are a lot of parallels! lol
One thing I know for sure is, even though I’m making decent strength gains I’m gaining a bit of fat with my muscle and this does not please me. I was the strong fat kid and with the exception of my 20’s, which were largely spent boxing and dabbling in mma, I’ve been a “strong” fat adult. Ultimately, to me, the strength is not worth it if I have to carry a large amount of pudge and it just wasn’t making me happy.
I’m going to make a conscious effort to retain as much strength as possible and lift more than is generally recommended for boxers but it’s definitely time to lean out.
Circuit:
Seated cable row: 5 sets, final set was entire stack for 10 (My son dared me to use the whole stack)
calf raises: 5 sets, final set was 230 for 10
leg extensions: 5 sets, final set was 165 for 10
Crunches and speedbag, back and forth for 10 minutes.
Left bicep is wicked sore from digging in lots of hooks on the heavy bag a few days ago.
Machine bench press:
5 sets ending with a drop set from 360 down to 90, dropping 90 lbs per set, to failure with no rest between sets.
For each set leading up to the drop set I did bent laterals with 20’s for 10 reps then 20 reps before and 15 reps after the drop set.
Press downs SS with front raises:
4 sets to failure on each set then a drop set on pressdowns.
Abs and bent laterals as a warm up, speedbag is flat…sad face.
Flat Bench SS Bent Laterals:
4 sets of each, 20 reps @ 20 lbs for bent laterals and 225 x 15 on the top set of bench
I’ll take the loss in strength for the increase in speed.
Alternating Medicine ball push ups:
1 set to failure followed by standard pushups with my daughter on my back, 42 lbs
@ BarbedWired: Thanks. The scale is dropping, slowly but surely!
@ Chobbs: Yeah, lost a rep. I’ll probably lose a few more before everything is said and done. Just looking at the numbers it seems like I should be happy but we all know it’s never enough.
@ Mighty Mouse: I’ve always liked using supersets and when I go lighter with higher reps it gives me a ridiculous pump! I’m almost embarrassed to say it but I’m back on the diet I used to hit 165 in the spring of 2013. Natural, unprocessed foods (fish, meat, veggies) and intermittent fasting. It may sound weird but I like the way I feel when I’m fasted. I definitely wouldn’t recommend it for someone trying to gain strength but if your T levels are suspect and your metabolism is stuck on tortoise, it’s a very effective way to drop weight.
5 days of intermittent fasting (no carbs, <1,200 calories) then 1 day carb binge and 1 day protein binge after that the cycle repeats.
Today’s Workout:
Abs and neck bridges then 1 set of pullups (20 reps) to round out the warm up.
Military Press SS Pulldown:
Empty Smith Machine bar x 10, 150 x 10
50 x 10, 180 x 10
90 x 10, 180 x 10
140 x 10, 180 x 10
180 x 10, 180 x 10
180 x 10, 180 x 10
Leg extensions SS Knuckle Pushups SS shrugs:
45 x failure, bw x failure, 135 x failure
45 x failure, bw x failure, 135 x failure
later[/quote]