vision1
November 17, 2018, 10:24pm
41
Saturday November 17, 2018
Jump Rope + Dynamics
Cable external rotations: 3 sets
YTWLs: 2 sets
Trap Bar Deads (low bar): 155x5, 245x5, 295x3, 335x3, 385x3, 385x3, 385x3
4a) Dips: 12, 12, 15
4b) Straight leg bridge w/ Single leg raise: 3x10 each leg
4c) Pull-ups: 8, 8, 10
4d) DB Waiter walk: 3 sets at 65, not sure distance
Okay workout. I’ve been sick for several days now.
vision1
November 19, 2018, 12:40pm
42
Sunday, November 18, 2018
Boxing class (bag and core work)
vision1
November 20, 2018, 3:05am
43
Monday November 19, 2018
Weight = 210
Hip adductor/abductors, Face pulls, Neck flexion/extension
Seated Leg Press: worked up to max stack x18
Seated Cable Row: worked up to #14x12
Seated Chest Press: worked up to #15x8
DB curls: 3x10 with 40s
Tricep Pushdowns 3x10 using cable weight and band resistance
1-leg Calf raises: 3x12
vision1
November 22, 2018, 2:39am
44
Wednesday November 21, 2018
1-on-1 Boxing Session with my coach.
Did my own warmup of jump rope, stretching, slip bag, and double end bag.
We started the session on a heavy bag for a few rounds, then two rounds on the hand bike, then rounds in the ring with mitts. Lots of focus on angles and creating opportunities. I should have finished with my own ab and neck work but I had a long day at work and was feeling a bit sick still.
vision1
November 23, 2018, 12:58pm
45
Thursday November 22, 2018
Lacrosse game, tied 8-8, only scored 1 goal. Our team is still undefeated 7 games into the season.
vision1
November 24, 2018, 5:38am
46
Friday November 23, 2018
Jump rope and dynamics
DB Snatch: 50x5, 70,3, 80x2, 90x2, 100x1, 100x1, 100x1
Back Squat: 45x10, 135x5, 185x5, 225x5, 245x5, 265x5, 225x5
DB Floor Press: 50x10, 70x8, 80x7, 80x6, 80x7
4a) Chins: 8, 8, 8
4b) Bent Over Reverse Flies: 3x15 @ 15s
4c) 45 deg Back Ext: 3x12 @ +45
4d) Dip station Leg Raises: 3x12
Felt weak today but whatever
vision1
November 24, 2018, 8:21pm
47
Saturday November 24, 2018
Boxing class
vision1
November 27, 2018, 1:00am
48
Monday November 26, 2018
Jump Rope + Dynamic stretching
Deadlifts: 138x8, 225x5, 275x3, 315x3, 365x3, 385x3, 385x3, 385x3
BOR: 135x10, 185x8, 205x6, 205x6, 205x6, 205x6
3a) Renegade YTAs: 3x5 each arm @10
3b) Goblet BSS: 3x8 @80
3c) Hand-to-Foot Pushups: 3x18
Finished with some neck work. That renegade exercise was awesome but brutal. I was sweating heavily during that circuit.
vision1
November 30, 2018, 12:21pm
50
Thursday November 29, 2018
Lacrosse game, we got killed 16-5, scored 3 goals
vision1
December 1, 2018, 2:26am
51
Friday November 30, 2018
Jump Rope and Static stretching
2 rounds Slip bag
2 rounds Shadow boxing
4 Rounds Double end bag
2 Rounds Heavy bag
SS1: YTWLs + Bear Crawls 3 sets
SS2: Kneeling rollouts + Dip station leg raises 3 sets
2 Rounds Hand bike
vision1
December 1, 2018, 9:52pm
52
Saturday December 1, 2018
Weight = 209 lbs
Hip movements and Static stretching
Seated Leg Press: Worked up to full stack 3x10
2a) DB 1-leg RDLs: 3x10 @ 100
2b) Eccentric 1-leg Calf Raises: 3x10
Lat Pulldowns: 3x10
Renegade Reverse Fly: 3x10 each arm @ 10
Lateral Raises: 3x12 @ 15s
vision1
December 3, 2018, 1:08am
53
Sunday December 2, 2018
Boxing class.
Showed up late and missed the warmup and shadow boxing but I added jump rope and neck work afterwards.
vision1
December 4, 2018, 1:50am
54
Monday December 3, 2018
Weight = 212 lbs
Jump rope + Dynamic stretching + External rotations
Trap Bar Deads (low bar): 155x8, 245x5, 335x3, 385x3, 385x3, 385x3
Renegade Rows: 65x6, 75x6, 75x6, 75x6 reps per arm
Dips: BWx10, +25x8, +25x8, +25x8
My body is wrecked, really need the day off tomorrow. Deadlift form was sloppy due to a lack of strength. Really enjoyed the heavier renegade rows.
vision1
December 6, 2018, 1:36pm
55
Wednesday, December 5, 2018
Lacrosse game, lost 12-7, only scored one goal and our team played terrible again.
Tryouts for a semi-pro team are in a week from now.
1 Like
vision1
December 7, 2018, 12:20pm
56
Thursday December 6, 2018
Jump rope + Dynamic stretching
Back Squats: 45x10, 135x5, 185x5, 225x5, 245x5, 275x5, 255x5
BB Rows: 45x10, 135x10, 185x6, 205x6, 215x6, 205x6
Renegade Rows: 80x6, 80x6, 80x6 per arm
Weighted Dips: BW+45 3 sets of 5
Then I did a boxing class, less the ab work. Felt very strong today, all the lifts were easy.
@vision1 good luck at those tryouts buddy!
vision1
December 8, 2018, 6:50pm
59
Saturday December 8, 2018
Jump Rope
Seated Leg Press: worked up to 3x10 @ full stack (+ as much weight as I could add)
Seated Cable Rows: worked up to 3x10 @ #14
Seated Chest Press: worked up to 3x10 @ #14
Swiss Ball Leg Curls: 2x15
A quick lift for stimulation. I’m going for a yoga session in a few hours.