My wife mentioned to me that my workouts have gotten much longer over the past few months, so I took a few minutes to breakdown what I'm doing and realized that I'm basically hitting 3, 3-hour or more sessions a week. Anybody else getting in work like this? I'm interested to see what your workout may be like.
My basic routine: Beginning: 15-minute warmup on the heavy bag - I start off with just stretching and moving with the bag, basic stretches and then get into light striking 45 to 60 minutes of specific striking - I go through my core strike list and combination list, basically working through the form and picking up speed/power through the sets 5, 5-minute rounds - 5-minute rounds, 1-minute breaks as simulated ring work Totals up to around 90 minutes or more. Weights and Cardio: I have my weightlifting and cardio stacked so I'm going from one set of lifts into one set of cardio. Inclined Dumbbell press (4 sets of 8-12) paired with Ladder Work (different set of strides each time) Inclined Dumbbell Crush press (4 sets of 8-12) paired with Heel Inverted Body Squats (4 sets of 10) Inclined Bench Press (4 sets of 8-12) paired with Weighted Calf Raises (4 sets of 10) Seated Hammer Curls (4 sets of 8-12) paired with Box Jumps (4 sets of 10) Standing Alternating Curls (4 sets of 8-12) paired with Ladder Work (different set of strides each time) Preacher Curls (4 sets of 8-12) paired with Heel Inverted Body Squats (4 sets of 10) Single Arm Triceps Lift (4 sets of 8-12) paired with Weighted Calf Raises (4 sets of 10) Double Arm Triceps Lifts (4 sets of 8-12) paired with Box Jumps (4 sets of 10) Skull Crushers (4 sets of 8-12) paired with Ladder Work (different set of strides each time) I don't always go back to the ladder for that last set. It all depends on what my legs feel like by the time I get to this point. Starting tomorrow, I'm going to add in three more motions: Pull ups, Lat Pull downs and Free Weight Back rows. I'll be throwing cardio in after each of those as well.
I get in the pool at least once a week to work on striking form. I've found it a really useful tool for correcting flaws in your kicking technique.
I lift my two year old up and put him down. I work on the yard / house exterior every weekend. I jog back from my oldest kid's bus stop. Gonna revisit this thread when I'm ready to actually get back in shape - but who the hell knows when that will be? In the meantime, seems like you've got a pretty exhaustive list of exercises going, right now. Are you alternating days that you work muscle groups, etc., or is it just that full workout routine a few times a week?
It's the full routine 3 times a week. I'll keep these exact movements till probably the end of October before replacing them with another, but it will remain basically the same. Sounds about perfect.
Gotcha. I always tended to do shorter workouts alternating muscle groups, but I'd workout 5-6 times a week. That was years ago, obviously. I think nowadays the longer workout fewer times a week would probably be more feasible, schedule-wise. Let us know what changes you make, when you do!
Tomorrow will be the second week after changing it up, but it will be the first week of going back to the modified diet. Basically - Meat, eggs, potatoes, veggies and some dairy. Beginning: 15-minute warmup on the heavy bag 45 to 60 minutes of specific striking 5, 5-minute rounds Weights and Cardio: Bench Press (4 sets of 8-12) paired with Weighted Calf Raises (4 sets of 10) Fly Machine (4 sets of 8-12) paired with Heel Inverted Body Squats (4 sets of 10) Dumbbell press (4 sets of 8-12) paired with Ladder Work (different set of strides each time) Standing Hammer Curls with a Pause (4 sets of 8-12) paired with Box Jumps (4 sets of 10) Standing Alternating Curls Keeping the off Arm Up (4 sets of 8-12) paired with Split Leg Box Squats (4 sets of 10) Preacher Curls (4 sets of 8-12) paired with Weighted Calf Raises (4 sets of 10) Single Arm Triceps Lift (4 sets of 8-12) paired with Heel Inverted Body Squats (4 sets of 10) Double Arm Triceps Lifts (4 sets of 8-12) paired with Ladder Work (different set of strides each time) Triceps Pull Down (4 sets of 8-12) paired with Box Jumps (4 sets of 10) Lat Machine (4 sets of 8-12) paired with Split Leg Box Squats (4 sets of 10)
Get rid of the potatoes and vegetables, I went to the carnivore diet and dropped 45 pounds plus got my blood sugar normal again. 11 A1c is now a 6
