Get Fit Or Get Hurt.....

[MattRandall]

BACKGROUND
19 years old. currently 83kg, not sure of bodyfat % but too high for my liking. Competing in boxing.

AIMS
Drop bodyfat till abs visable
Increase strength levels
Hypertrophy
Increase fitness

PLAN

Mon - Boxing 7-9pm
Tues - Weights am Running 7-8pm
Weds - Football match 12-1.30pm
Thurs - Weights pm
Fri - Boxing 7-9pm
Sat - Boxing 10-12am Weights pm
Sun - Boxing 11am-1pm

Pre-breakfast cardio will be added upto 3 times a week to help shift fat.

DIET
Each day I will eat:
2 tins tuna
80g whey
200ml oj
100-150g oats
200g chicken
5 eggs
200g veg
1 pt milk

Totalling around 2000+ calories and 275g+ protein. Aim is weight loss until I have reached a satisfactory level of BF.

ROUTINE

Tues
Deadlift 10x2 - 30 secs RI
DB OHP 10x2 - 30 secs RI
DB Curls 3x5-8 - 60 secs RI
Core

Thurs
DB Bench Press 10x2 - 30 secs RI
Medium-Width Grip Overhand Chins 10x2 - 30 secs RI
DB Lunges 3x12(6 each leg) - 60 secs RI
Core

Sat
ATG Back Squat 10x2 - 30 secs RI
DB Pendlay Rows 10x2 - 30 secs RI
Dips 3x5-8 - 60 secs RI
Seated Calf Raises 3x5-8 - 60 secs RI

Reasoning behind such short rest periods is to build conditioning and strength, using probably around 75-80% for 10x2, other exercises are just assistance.

Any tips/comments/advice will be greatly appreciated.

Thanks,
Matt

[MattRandall]

28/01/06

10.00pm Boxing Training

2 Minute Rounds, 1 Minute Rest

3xSparring
4xShadow Boxing
4xSkipping
8xHeavy Bag Work

Then spent time with coach video analysing my technique.
Punches thrown:
Jab
Cross
Left Hook
Right Hook
Left Hook to body
Right Uppercut
Left Uppercut

Each punch was thrown 18 times, using 3 different angles (6 punches per angle):
-Facing front on to the camerathe camera
-Lead foot 90 degrees to the left
-Lead foot 90 degrees to the right

Then threw varied combinations using all 3 angles again. Total of 6 combinations per angle.

This session was ****ing excellent. Sparring was fantastic, felt in good shape and was tehcnically sound and was much better than my opponent that time. Skipping and heavy bag work as usual, always tough. Video analysis is fantastic, lucky to have such a good coach. Gave a few pointers after he did it but next week we're watching the video together and will show me exactly where I am going wrong with my technique. Very happy....

15.30pm Weights session

ATG BACK SQUATS

Warm Ups
60kgx6
80kgx4

Sets
90kgx10x2

DB PENDLAY ROWS

Warm Ups
18kgx6
22kgx4

Sets
26kgx10x2

DIPS

Sets
BWx3x8

SINGLE LEG SEATED CALF RAISES

Sets
30kgx3x5

A good weights session to top a good boxing session.

Squats were good, really happy with depth, weights are low but lungs and legs are fucked with them and have only just started doing them again.

DB Pendlay Rows were also really good, feeling a good stretch in the Lats and holding them at the top for a second. Up 2kgs from last week

Dips were also good, chest was still a little sore from Thurs DB Bench Press but managed to get an extra 2 reps each set over last week.

Calf Raises I'm doing as my calves are shit and need bringing up badly.....

Will update with todays eats later:

[Justin Hurley]

I spent years experimenting on how best to incorprate weights into my boxing routine, and I found heavy compound/olympic movements were the best, anything above 5 reps and the DOMS would effect my boxing work.
You don't need any of that bodybuilder type work.

You also do 4 days solid boxing work and then 3 days off, I'd space it out better.

[MattRandall]

I spent years experimenting on how best to incorprate weights into my boxing routine, and I found heavy compound/olympic movements were the best, anything above 5 reps and the DOMS would effect my boxing work.
You don't need any of that bodybuilder type work.

You also do 4 days solid boxing work and then 3 days off, I'd space it out better.

Thanks mate, I'll keep other exercises down too <5 reps then when I can.
Yeah I'd like to space it out more, but it's when the gyms (Brunel & Harrow) train so this is non-negotiable unfortunatly.

I will be including maybe some extra boxing work (shadow & sparring) on wednesday.

What do you think of the exercise selection, have been on this routine for 3 weeks now, probably will keep it going for another 5 and then change it up.

[Justin Hurley]

IMO doing far too much.
When it comes to weights, just do one compound/olympic movement or one compound and one olympic per session, don't need to be doing curls etc. save your time, energy and calories for the boxing work.

Squats should be your bread and butter, 70% of punching power comes from your legs, also it's were you feel it when your taking a punch.

[MattRandall]

Thanks for the input mate, I see your points however I seem to be OK with this workload for the moment so will keep with it and then lower it as I feel I am reaching a more satisfactory level of fitness required.

Don't worry about Squats mate I love them and am glad to be back doing them. Even though calories are restricted I still aim to be moving some OK poundages by the end of the year.

When the off-season comes around I will go on a 8 week powerlifting regime in order to seriously increase strength.
My aims are by 2007:
Deadlift - 190kgx1
Bench Press - 110kgx1
Squat 160kgx1

I believe these goals are challenging yet achievable with hard work and determination.

My boxing aims are to improve my standard of ability sufficiently to win U-81kgs BUSA (British Universities) Championships in December 2006 and to then go on to North West London ABAs.

As obviously someone who has boxed, a watchful eye over this journal would be much appreciated...and don't think for one minute I am ignoring your advice mate.

[J.Griffiths]

lol good training but when do you rest , u only get biger, stronger and faster when your rest, 1 would hav 1 rest day.

[Justin Hurley]

The best advice I can give you is to, 'listen to your body, not your mind', gauge what your body is telling you not what your mind is because where you are in your routine.
Don't make the same mistakes I did, and stay open minded and don't be afraid to try something different, even if it does go against the grain.

[MattRandall]

29/01/06

Didn't go boxing today due to time constraints so decided to go on the Stationary Bike instead.

12.30pm Stationary Bike - Level 4

Duration: 60 minutes
Distance: 26.43km

5 minutes @ 80-85rpm
1 minute sprint @120-130rpm followed by 10 minutes @ 85-90rpm (1 set) and whole set repeated 5 times
5 minute cool down @60-70rpm

Then 30 minutes dynamic full body stretching

[MattRandall]

Slight changet to Diet:
125g oats
250ml milk
2 cans tuna
75g whey
200ml orange juice
200g mixed veg
5 large eggs
200g chicken

Provides 2100 calories, 265g protein, 120g carbs and 62 fats

[MattRandall]

30/01/06

12:00pm Walk

Walk for hour at really casual pace

7.00pm Boxing Training

2 minute rounds, 1 minute rest
3xsparring
4xheavy bag work

Easy session in terms of volume but sparring was high intensity as was on "front foot" for all rounds. 1 round was against one of Amir Khans former sparring partners, was a Royal Marine and so got some advice from him after he'd tried to persuade me to sign the marines! He was good and caught me with some hard shots when countering which was a definate wake-up call to work on my head movement.
Heavy bag work was good just focused on technique when hitting the heavy shots as am getting sloppy with hip rotation when throwing my right hand which is not good at all....

[BRONCO]

Hi matt, just looking at ur posts have you tried viewing www.rossboxing.com
he talks sense, showing that boxing is a high mixture of anaerobic and aerobic energy expenditure with the vast majority coming from the bodies anaerobic path ways !!! Therefore incorporate 'sprints' and 'fartlek' training into your training - long duration 'slow' training is good, but you only work for 3 mins in a round so why make yourself work longer????
This will give u a chance to rest, help your body grow !!! If ur running and 'extra' training was kept short, but , explosive and high intensity you would improve no end!

[MattRandall]

Thanks mate I'll check it out, amateur boxing is even less mate, it's 2 minute rounds and only 3 of them. I will change that then, but the cardio was primarily steady state pre breakfast to help burn fat in the aid of my weight loss.
Tuesdays is just a jog to keep up a good aerobic base and can't change this as it is with the boxing club.
So do you think some HIIT, maybe for 15-20 minutes would be a good idea for pre-breakfast cardio as it would help with my cardio aims (anaerobic & aerobic work with intention of helping improve lactate threshold etc) yet I'm not sure whether it would be suitable for pre-breakfast as I've read that cardio is most efficient pre-breakfast in the 60-70% max heart rate.
Any more thoughts greatly apprecitated?

[BRONCO]

To be honest mate listen to your body as you know it best vary what you do - which stops you getting bored and also 'shocks' your body!!! Your right you need to be utilising lactate threshold and pushing into using all systems (phospho creatine system) pushing the bodies ability to work hard yet efficiently - remember as you get tired your technique will get sloppy - leaving you open to lose valuable points or get knocked out!!!

The run with the club is fine mate at then end of day you will get motivated by those around you. High intensity training is a must whether you ise HIT training, push pull etc or change the routine every month. But keep is short and sharp - your aerobic workouts come from your boxing training remeber you are 'supplementing' this training with 'extra' work.

Use long runs, short burst, weighted runs, swimming, different types of weight training - look at the way mma fighters train and 'extract' the best!!! remeber 'variety is the spice of life' keep your body guessing and when your in the ring you will be able to keep your opponent guessing !!!

try : www.parisispeedschool.com

[MattRandall]

31/01/06

1.30pm Workout

D/O Deadlifts

Warm Ups
60kgx8
100kgx4

Sets - 30 Second Rest Intervals
125kgx10x2

DB OHP

Warm Ups
4kgx10
12.5kgx8
20kgx4

Sets - 30 Second Rest Intervals
24kgx10x2

Decline Sit Ups

Warm Ups
BWx12
+5kgx10

Sets - 60 Second Rest Intervals
+10kgx3x10

DB Curls

Sets - 60 Second Rest Intervals
14kgx3x8

Good session. Deadlift up 5kgs which is all good, and grip is still OK to keep it Double Overhand, might soon switch to Mixed Grip to allow heavier weights to be used...
DB OHP was fucking tough again at same weight, kept to all set rest periods this week, Deadlifts drain me for this so will go up to 25kgs next week only 1kg jump.
Decided to add in Decline Sit Ups as I do no-where near enough ab work so added these, were OK as I fucking hate sit-ups in general!
DB Curls, arms, as always, are shagged but managed to make 3x8 instead of 8/8/6 last week.
I'm happy with today....

7.15pm Road Running

4.2 miles completed in 23 minutes

[MattRandall]

01/02/06

2.00pm Football Match

60 minute football match - enjoyed it a good run around.

8.00pm Boxing Training

2 minute rounds, 1 minute off

5xshadow boxing
5xheavy bag
20 minutes on Floor-to-Ceiling ball

Was a hard session today felt totally fucked plus the gym I train in on Wednesdays is a small little room with about 12 other people and 3 coaches, no windows no air conditioning, just a few bag and some mirrors. Can see the condensation pouring off the mirrors after about a minute and the sweat is literally dripping off you from the moment you get in there. Good acclimitisation for the heat of the ring though.
Don't use the Floor-to-Celieng ball much but decided to give it a try tonight and like it, help me get better head movement.

Diet was done perfectly for 3rd day in a row..... Will keep it up till Saturday and have Sunday as day off from eating strict and pig out!

[MattRandall]

02/02/06

What a busy day!!

10.00pm Football Practical

Warm Up
1 1/2 hours of control drills, done in specific game situations
Cool Down

Fucking cold out today :(

4.00pm Workout

DB Bench Press

Warm Ups
12kgx10
20kgx6
24kgx4

Sets - <30 Seconds Rest Intervals
32kgsx9x2

Overhand Shoulder-Width Chins

Warm Ups
BWx2
BWx2

Sets- <30 Seconds Rest Intervals
BWx10x2

DB Lunges

Warm Ups
18kgx12

Sets - <60 Second Rest Intervals
24kgx3x12 (6 each leg)

DB Bench Press was good, up 2kgs from last week and was tough, couldn't complete last set so will stick with this weight next week and get 11 sets.
Chins were good, all sets were with good form so might add some weight next week, still get fucking tough by last 2 sets.
DB Lunges were tough on grip and traps, think they were still tired from Deadlifts on Tuesday.

6.00pm Judo Training

2 hours of Judo training
Many practices of different throws
20 randoris (sparring) - 10 standing & 10 grappling

Have decided to get back into Judo, definatly once and maybe twice a week. Used to do it 4 years ago and was fairly good, winning South-England championships in 2001. Was tired but good fitness.
Only got to do the football for another 3 weeks as part of my course so it won't be too much once that goes.

Fucking tired now...... especially when only eating 2000 calories a day

[MattRandall]

03/03/06

7.00pm Boxing Training

2 minute rounds, 1 minute off
4xshadow
6xskipping
4xcircuits
4xsparring

Shadow, skipping and circuits as usual, tough yet enjoyable. Sparring was mxed to say the least.
1st round was good and was doing well against the guy I was fighting, would of won on points.

2nd round changed guys and was on top-form, could of easily knocked him out if I wanted too and was happy with that.

3rd round got done by a guy taller than me and just kept sticking and moving, was all over the place and I don't know why to be honest.

4th round was fucking shocking, against the same guy, I took a pounding and wanted to cry to be honest not from the pain but from my abysmal performance in the round. Yes, fatigue was setting in, but that's no excuse and I found myself having a few good bursts and then followed by his offence with my shit defence and I was fucking angry after.

No training tomorrow as coach is at Golden Gloves tournament so will sit an re-group and analyse where and why I went wrong in the last 2 rounds......

[MattRandall]

04/04/06

1.00pm Weights session

ATG BACK SQUATS

Warm Ups
60kgx6
80kgx4

Sets
92.5kgx10x2

DB PENDLAY ROWS

Warm Ups
18kgx6
22kgx4

Sets
28kgx10x2

DIPS

Sets
+4kgx3x8

SINGLE LEG SEATED CALF RAISES

Sets
35kgx3x5

Awesome session after yesterdays nightmare. Neck is stiff, got a black eye and still pretty tired (woken up at 4.30am and had to stop a fight in my halls....another story!) but went at it hard and pushed it.
Squats up 2.5kg from last week, was tempted to up 5kgs but want to keep form and depth perfect. Legs still feeling it abit from Lunges on Thurs and boxing circuits.
DB Pendlay Rows up 2kg was alot easier than expected to be honest so will up the weight to 30kg next week for sure.
Dips again decided to use a 4kg dumbbell so I could get reps down to <5 but found that I could grind out 3 sets of 8 with them, even with some chest DOMS from last nights circuits (clap press-ups etc)
Calf Raises up 5kg from last week and were fucking tough so will add 2.5kg next week.

[MattRandall]

05/02/06

Boxing training cancelled again cos of Golden Gloves in Bethnal Green.

10.00am Pre-Breakfast Cardio

45 minutes of Stationary Bike - Difficulty 5 - 18.86km travelled

15.00pm Weights

All done with 10.5kg Dumbbell and 30 Second Rest Intervals
5x3 Single Arm Tricep Extensions
3x5 Single Arm Lateral Raises
3x5 Single Arm Bicep Curls
3x5 Single Arm Front Raises
3x10 Single Arm Rows
3x10 Single Arm Bent Over Rows (with 5.5kg Dumbbell)

Rotator Cuff Work with 2.5kg Dumbbell
Internal Rotation - 2x20
External Rotation - 2x20

Today is off day so am eating semi-good today.... Decided to do a little weights as was bored for abit and had Dumbbells lying around, nothing particularly difficult at all....

[MattRandall]

Todays eating was cheating whole day really worked it out and totals 3600 calories! Alot but made me feel better, however next week will not be so heavy on cheat day.

[MattRandall]

Last nite I couldn't sleep till 4am and was getting pissed off so pigged out on 3 packets of milkybar buttons, a packet of maryland cookies and a chcolate Frijj milkshake

[MattRandall]

07/02/06

1.15pm Workout

D/O Deadlifts

Warm Ups
60kgx8
100kgx4

Sets - 30 Second Rest Intervals
130gx10x2

DB OHP

Warm Ups
12.5kgx8
20kgx4

Sets - 30 Second Rest Intervals
24kgx2x2

BB OHp

Warm Ups
40kgx2

Sets - 60 Second Rest Intervals
50kgx10x2

DB Curls

Sets - 60 Second Rest Intervals
15kgx3x5

Mixed session...
1. Ate too close to session and felt bloated
2. Shit nights sleep last night, didn't get to sleep till 4

Yet....
Was good as I still added 5kgs onto last week's Deadlift.
DB OHP was shit again for 3rd week so decided to change. Lower back is so shagged after Deadlifts that getting DBs up is impossible. Decided to switch to BB OHP so I can just take it out at collarbone level and press it up...
50kgs was not an amazing weight but after 2 sets of DBs was OK, will probably put it up to 52.5kgs next week.
Decided to leave out sit-ups as stomach was hurting from body shot last night to the ribs in sparring...
DB Curls was same as always, upped it to 15kgs.....
Eating more carbs seems like a good idea.... need to plan timing out better tho for sure!

Thoughts people please....
1. Should I change from D/O grip to Mixed as am basically at grip strength limit at the moment..... Could do Mixed Grip (5 sets with left palm supinated, 5 sets with right palm supinated to mean equal distribution) as I think I could lift more on the Deadlift or keep plugging away?
2. If I can split the session into 2 parts, e.g. Deadlifts earlier on the day and the rest of the session later if my schedule allows as Deadlifts take alot out of me and I reckon I could do better on the BB OHP with some rest?

[Chris Williams]

Hi Matt,
If your D/O grip is holding you back on deadlifts I can't see any harm in using a mixed grip especially if you switch it like you suggested. And there's always grip work...
Not sure if you have mentioned this in your log but are your over head presses standing or seated? If you do them seated it might be an idea to consider doing some standing on some weeks since when you box you are standing on your feet.
If you ever get bored of ATG squats you can always do some wider stanced powerlifting squats from time to time to stop your training from getting stale.
Just some ideas.
(I've never boxed so take what I say with caution)