My current training log

10/3/2023
5x2 boxing
4x2 kickboxing
5x2 boxing

Overhead Press
45 x 10
95 x 6
100 x 5
105 x 6

Bulgarian Split Squats
45 x 5
65 x 5
85 x 5
95 x 5

Lu Raises
10x10
5x20

10/4/2023
1x2 shadow boxing
5x2 boxing
5x2 kickboxing
1x2 kicks
2x2 boxing

Neutral Grip Pullups
x6
x5
x4

Leg Raises
x25
x20

10/5/2023
4x2 boxing
4x2 kickboxing

Back Extensions
+50 2x20

10/6/2023
6x2 boxing
5x2 kickboxing
1x2 kicks

10/9/2023
5x3 boxing
3x3 kickboxing
3x3 boxing

10/10/2023
6x2 boxing
4x3 mitt work
4x2 heavybag

Power Snatch
45 x 5
95 ms
95 ps
115ps
125ps
130ps
135ps
140ps
145ps
150ps
135 hips 2x1

10/12/2023
1 hour Muay Thai
45 minutes bag work

Weight:170
 
10/13/2023
3x3 boxing
3x3 kickboxing

10/15/2023
3x3 boxing
3x3 kickboxing

10/16/2023
1 mile run

Muscle Snatch
45 2x5
95 x 2
105 x 2

Snatch
105 ps+1
115nf
115x1
125x1
135x1
145x1
150x1
155 2x1

Snatch Pull
165 pull+panda x 3
175 pull+panda x 3

Power Clean+hip+sj
45 x 5
115
135
155
175

10/18/2023
6x3 heavybag

10/19/2023
4x3 boxing
6x3 kickboxing

10/21/2023
11x3 heavybag

DB Bench
30x15
35 2x14
30x14

10/22/023
1 mile run

10/23/2023
8x3 heavybag

Chest Fly Machine
55x15
70 2x15
55x15

Weight:169
 
10/24/2023
7x3 heavybag

10/26/2023
8x3 heavybag

10/27/2023
1 mile run


Snatch
45 x 5
95 ms x 2
95 nf 2x1
115 ms x 2
115 2x1
125 x 1
130 x 1
135 2x1
140 x 1
145 0/2
135 x 1

Back Squat
45 x 5
115 x 5
165 x 5
200 x 5

Pull Ups
x5w
x4w
x4c

10/29/2023
1 mile run

10/30/2023
1 mile run

8x3 heavybag

Leg Raises
2x20

10/31/2023
2 hours boxing

11/1/2023
8x3 heavybag

11/2/2023
8x3 heavybag

11/4/2023
Snatch
45 x 5
95 ms x 2
95 ps +1
115 ps+1
115 x 1
125 x 1
130 x 1
135 5x1

Power Clean +Hip Clean+SJ
95mc+2ohp+3pc+pp
115 pc+hip clean+sj
135 pc+hip clean+sj
155 pc+hip clean+sj
170 pc+hip clean+sj

Lu Raises
5lb 2x15

Overhead Press
45 x 10
95 2x5

Pull Ups
x5w
x5w
x3w

Back Extensions
x10
+40 10x2

11/6/2023
Snatch
45 x 5
95 ms x 2
95 ps
115 ps+1
115 x 1
115 nf pause bottom
125 nf 2x1
130 nf
135 nf
140 nf emom 5x1

Back Squat
115 x 5
165 x 3
205 x 3
220 x 3
255 x 3

11/7/2023

6x3 heavybag

11/8/2023
DB OHP
30x10
35 2x8
30x8

DB Curls
+15x20x2

Back Extensions
+60 2x10

Leg Raises
2x20

11/10/2023
8x3 heavybag

11/12/2023
Snatch
45 x 5
95 ms x 2
95 nfps+nf h x 2
115 nfps + nf h
125 nf
130 x 1

Back Squats
115 x 5
165 x 3
205 x 2
265 x 2

Overhead Press
115 x 5

11/13/2023
Pull Up
2x5w
x4+f+1

Laying Leg Raise
x20

11/15/2023
8x3 heavybag

DB curls
15x20x3

RCLR
2x20

Back Extensions
+60 2x10

11/17/2023
1 mile run

11/19/2023
Snatch
45 x 5
95nf
95 nfps+h
115 nfps+hip
125 ps+1
135 ps +1
145 x 1

135 PC +HC x 2+SJ x 2
 
11/20/2023
10x3 heavybag

Back Squat
45 x 5
115 x 4
165 x 3
205 x 3
255 2x2

11/22/2023

Shoulder Cable Work

Snatch
45 x 5
95 ms x 2
95 ps+1
95 nf
115 ps 2x1
125 nf
135 x 1
145 x 1
150 1/2
145 x 1

Back Squat
45 x 5
115 x 4
165 x 3 pause
205 x 3 pause
215 x 5
230 x 5

Overhead Press
115 x 3
120 x 2+f
115 x 3

11/24/2023
6x3 heavybag

11/25/2023
8x3 heavybag

Power Snatch
45 x 5
95 ms x 2
105nf x 2
115 ps x 2
125 ps x 2

11/26/2023
Back Squat
45 x 5
135 x 4
185 x 3
225 x 5
235 x 5
245 x 5

Overhead Press
45 x 5
95 x 5
120 x 4+mc+1
115 x 5
 
Last edited:
11/27/2023
8x3 heavybag

Back Extensions
+70 2x10

11/29/2023-11/30/2023
Skiing

12/3/2023
Back Squats
45 x 5
135 x 5
185 x 5
225 x 3
250 2x5

12/4/2023
Sick for a week+

12/11/2023
Skiing

12/13/2023
3 hours boxing

DB OHP
25x12
30x10
25x10

Back Extensions
x20
+30x20

Ez Bar Curls
30lbx15

Db Curls
15lbx15

Leg Raises
2x20

12/17/2023
9x3 heavybag
 
Last edited:
12/18/2023
8x3 Heavybag

Rear Delt Machine
40x10
45 2x10
40x10

Back Extensions
x15
+40x20

12/20/2023
9x3 heavybag

12/21/2023
2 hours boxing

Leg Raises
3x20

Overhead Press
45x10
65 x 7
95 2x5

Back Extensions
x20
+50x10

12/26/2023
Snatch
45 2x5
95 ms x 2
95 ps+hip 2x1
105 1+ohs
115 ps+hip
115 x 1
125 ps+1
125 x 1
125 ps
125 x 1
125 ps
130 ps
115 ms x 2
115 ms 1/2

Back Squat
45 x 5
115 x 5
165 x 4pause
205 x 5 pause

12/27/2023-1/1/2024
Vacation

12/29/2023
1 hour ice skating

1/2/2024
7x3 heavybag
 
Last edited:
1/5/2024
7x3 heavybag

1/6/2024
Back Squats
45 2x5
115 2x5
165 x 5
205 x 5
215 x 5

Overhead Press
45 x 7
95 x 5
105 x 5
115 x 5

1/8/2024
7x3 heavybag
2x3 shadow boxing
2x3 jump rope
35 burpees
40 push ups
50 air squats
25 sit ups
1.5 hours muay thai/kickboxing

Weight:172


1/10/2024

Back Squats
45 2x5
115 x 5
165 x 5
205 x 4
225 x 5

Overhead Press
45 x 7
95 x 4
115 x 2
125 x 1
135 x 1 (PR)

DB Curls
25 x 20

DB Supinated Raises
15 x 15
10 x 15

Back Extensions
x20
+50 x 10

Side Laying DB external rotation
5llb 3x15
 
Last edited:
1/12/2024
7x3 heavybag

1/14/2024
6x3 heavybag

1/16/2024
2x3 shadowboxing
12x3 heavybag rounds
2x3 double end bag

Weight:170

Back Extensions
x15
+60x10

DB curls
15lb x 20

Supinated DB raises
10lb x 10

Pull ups
x5c
x3n

1/17/2024
Back Squats
45 x 5
115 x 5
165 x 5
205 x 3
255 2x5

Overhead Press
45 x 5
95 x 5
115 x 5

1/23/2024

8x3 heavybag

Back Extensions
x20
+70 x 10

Back Squats
45 x 5
115 x 5
165 x 4
205 x 3
265 x 5
 
Last edited:
1/24/2024
Overhead Press
45 2x5
95 x 5
105 x 5
115 3+f
114 x 4
95 x 6

Rear Delt Machine
40x10
45 2x10

1/28/2024
Back Squats
45 x 5
115 x 5
165 x 4
205 x 3
255 x 2
205 x 5

Back Extensions
x15
+80 x 10

1/29/2024
1x2 shadowboxing
8x3 heavybag

Roman Chair Leg Raises
2x20

DB curls
15lb2x20

1/30/2024
7x3 heavybag
2x3 double end bag
2x3 shadow boxing
1.5 mile run

2/1/2024
16 x 3 heavybag
2x3 double end bag
2x3 shadow boxing

Roman Chair Leg Raise
2x20
 
Last edited:
2/5/2024
1x3 shadowboxing
9x3 heavybag

Overhead Press
45 2x10
65 x 10
85 x 5
95 x 5

Roman Chair Leg Raises
3x20

2/6/2024
1x3 shadowboxing
6x3 heavybag rounds
4x3 mitts
2x3 double end bag
1x3 head kicks
1x3 knees

20 minutes swimming cardio

2/9/2023
1x3 shadow boxing
15 minutes holding mitts for youth class
11x3 heavybag rounds

Overhead Press
45 x 10
65 x 10
95 x 8
95 x 7

DB curls
15x10
20x10

Assisted pistol squats
2x10

Back Extensions
x10
50lb x 10

Swimming Cardio 10 laps

Weight:171
 
Last edited:
2/12/2024
3x3 shadowboxing
4x3 boxing heavybag
6x3 kickboxing heavybag

2/13/2024
Overhead Press
45x10
65 x 5
95 x 5
115 x 5
120 x 4
125 x 3

Pull ups
x5
x4

Leg Raises
2x20

5 laps Swimming

2/14/2024
.5 mi run
Couple Sprints

2/15/2024
2x2 shadow boxing
3x3 boxing heavybag
4x3 kickboxing heavybag


Back Extensions
x12
+50 x 15
Leg Raises
2x20

Swimming 7 laps
 
Last edited:
2/19/2024
1.12 mile run

2x2 shadowboxing
5x3 boxing heavybag
5x3 kickboxing heavybag
2x3 double end bag
2x3 boxing heavybag
1x3 low kicks

Overhead Press
45 x 10
95 x 5
115 x 4

Pull Ups
x5
x3.5

Leg Raises
2x25

Back Extensions
X15
+60x15

Swimming 15 laps

2/20/2024
2x2 shadowboxing
4x3 boxing heaybag
4x3 kickboxing heavybag

Swimming 17 laps

2/22/2024
3x3 shadowboxing
4x3 boxing heavybag
5x3 kickboxing heavybag
1x3 kicks

Swimming 30 laps

2/23/2024
3x3 shadowboxing
4x3 boxing heavybag
5x3 kickboxing heavybag
1x3 kicks and elbows

2/24/2024
1.6 mile run
 
Last edited:
2/26/2024
2x3 shadowboxing
8x3 heavybag boxing
4x3 wrecking ball bag muay thai

Swimming 20 laps

2/28/2024
2x3 shadowboxing
10x3 boxing heavybag

Swimming 25 laps

2/29/2024
3 mile run

3/1/2024
2x3 shadowboxing
8x3 boxing heavybag

Swimming 30 laps

3/4/2024
Swimming 30 laps

3/5/2024
1x3 shadowboxing
4x3 boxing heavybag
2x3 muay thai pads
4x3 kickboxing heavybag

Back Extensions
2x20

Leg Raises
2x25

OHP
45x10
65 x 5
95 2x5

Pull Ups
x5

Swimming 20 laps

3/6/2024
2x3 shadowboxing
4x3 boxing heavybag
2x3 muay thai pads
1x3 boxing punch drum
2x3 kickboxing heavybag
1x3 Teeps and Knees

Swimming 20 laps
 
Last edited:
3/11/2024

Swimming 20 laps

3/12/2024
2x3 shadowboxing
6x3 boxing heavybag
1x3 boxing mitts
3x3 kickboxing heavybag

3/13/2024
2x3 shadowboxing
6x3 boxing heavybag
3x3 kickboxing heavybag

Break down boxing ring

3/14/2024
Setup boxing ring

3/15/2024
Breakdown boxing ring

3/16/2024
Rolled ankle ouch

3/18/2024
3x3 shadowboxing
14 x 3 heavybag, mainly boxing

Swimming 15 laps

3/19/2024
Swimming 25 laps

3/20/2024
2x3 shadowboxing
10x3 heavybag boxing
5x3 boxing mitts

Swimming 15 laps

3/21/2024
Shadowboxing 2x3
3.25 mile run

3/22/2024
Pistol Squats
6x5

Push ups 6"
3x10

Back Extensions
3x20

Chin Ups
2x5
x3.5

Swimming 10 laps
 
Last edited:
3/26/2024
Swimming 15 laps

3/27/2024
Shadowboxing
2x3

Boxing Heavybag
6x3

1.75 mile run

3/28/2024
Shadowboxing
2x3

Boxing Heavybag
6x3

Reflex Bag
4x3

Kickboxing Heavybag
2x3

Shadowboxing in ring
3x3

3/29/2024
Swimming 20 laps

4/1/2024
Power/Snatch
45 x 5
65 ms+5ohs
65 ps x 2
95 hp x 2+ps
95 ps x 2
100 ps x 2
105ps+1
115ps+1
120ps+1

Power Clean/Ohp/Push Press/Split Jerk Complex
45 x 8
95pcx2+5ohp
100pcx3+4ohp
115 pcx2+ohp+sj
135pcx2+pp+sj
145pcx2+pp+sj

Swimming 8 laps

Weight 173-176

4/2/2024
Boxing Sparring
2x2 100% all out

Boxing mitts
2x3

Heavybag boxing
2x3

4/3/2024
Swimming
15laps/750yd:26 minutes

4/6/2024
Swimming
15laps/750yds/25 minutes

4/8/2024
Swimming 20 laps/1000yds/30 minutes

4/9/2024
2 mile run 20 minutes

4/12/2024
3 mile run 35 minutes
 
Last edited:
4/14/2024
5k run 33:45

4/15/2024
Snatch
45 x 5
95 ms x 2
95 ps +1
105 ps +1
115 hps+hip snatch nf
125 hps x 2
135 hps+1
135 x 1

Power Clean and Jerk/Complex
45 x 5
135 pc+hpc+pp+sj
155 pc+hpc+pp+sj
175 pc+sj
185 pc+sj 2x1

Box Squats
45 x 5
135 x 5
185 x 5

Full Squats
205 x 5

Lu Raises
5x10
10x10

Leg Raises
2x20

Swimming 15laps/750yds

4/19/2024
Swimming 20 laps/1000yds
 
Last edited:
4/21/2024
3.6 mile run 41 minutes.

4/23/2024
Step Downs 6"
x5

Single Leg Glute Bridges 5 second hold
x5

Step Downs 12"
x5

Pistol Squats 12"
x5

Pistol Squats
x5R
x0L

Assisted Pistols 6"
x7L

Pistol Squats 6"
x5R

Pistol Squats 12"
x5L

Glute Bridge 5 sec hold
x5

Back Extensions
3x20

Leg Raises
3x20

Swimming 20 laps/1000yards/31 minutes.

4/24/2024
Shadowboxing
2x3

Slip Bag Shadowboxing
2x3

Heavybag
7x3 boxing
1x3 Kicking

Swimming 15 laps/750yards/20 minutes

4/25/2024
2 mile run 21 minutes
 
Last edited:
4/28/2024
4.1 mile run 46 minutes

4/30/2024
Shadowboxing
2x3

Heavybag Boxing
4x3

Heavybag Kickboxing
3x3

Swimming 1000yards/20laps/30minutes

5/4/2024
2x3 heavybag
2x3 mitts
2x3 holding mitts
 
Last edited:
5/5/2024
Stepdowns 6"
x10

Stepdowns 12"
x10

Stepdowns 18"
x5

Pistols 12" box
3x5

Pistols 6"
x5R
x4L with assistance

x2R
x1L+f

Bulgarian Split Squat
x10
+70 2x5

Back Extensions
3x20

Swimming 500yards/10 laps

5/6/2024
2.5 mile run

5/7/2024
1x2 shadowboxing
10x2 heavybag boxing
2x2 reflex bag boxing
30sec rests

Swimming 10 laps/500yards/15 minutes

5/8/2024
1x3 shadowboxing
7x3 boxing heavybag
2x3 kickboxing heavybag
2x3 reflex bag

Swimming 15 laps/750yards

5/11/2024
Holding mitts
8x2

Shadowboxing
3x3
 
Last edited:
5/12/2024
Holding Mitts
8x2

Mitts
10 minute round

Sprints
.20 mile
.15 mile

5/13/2024
Overhead Press
45 x 10
65 x 6
95 2x5

Back Extensions
2x20

Swimming 15 laps/750 yards

5/14/2024
Shadowboxing
1x3

Boxing heavybag
10x3

Swimming 20 laps/1000 yards/29:30

5/15/2024
Holding Thai Pads
5x2

Thai Pads
2x2

Lower Body PT
Step downs 2x10
Kickstand BW squats 2x10
Glute Bridges single and double with holds 2x10
Cossack BW Squats 2x10
Curtsy BW Squats 2x10

2.6 mile run

5/16/2024
3 mile hike


5/18/2024
Lower Body PT
Kickstand BW squats 2x10
Deep Lunge Holds 2x10
Bulgarian Split Squats BW 2x10
Cossack Box BW Squats 2x10
Curtsy BW Squats 2x10
Single Leg Glute Bridges 10 second hold x 5
BW Squats 2x10

Incline push ups
2x10

Shadowboxing
2x2
 
Last edited:
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