Boxing wise I’ve made some improvements with my shadow boxing drills and my knuckles/ bones are getting used to the damage I take on with the heavy bag. This week I had to take a few days off of the heavy bag cause my knuckles were bruised and biceps took a beating from constant guard up and quick punches. I’ve been working on keeping my chin tucked while punching and protecting my chin with nonpunching fist. Easier said than done at times.

My weight has maintained the same for about a week or two now but my waist size is going down and I am getting stronger (coming back from an injury makes it easier to get stronger). That being said, my back feels great and I am able to power thru this workout week after week which is great.

1/15/22
171.6 lbs- Legs 3
Box jump lower height work on rebounding 4x10 - done

FS 4x8 @60% - 135 (8s)
135x8 x2
145x7 x2

BB walking lunge 4x10 @45
65x10 x4

Hip thrusts machine 4x10 @135
135x10 x4 go up next session

Hamstring curls 4x12 @110
95x20 x2

Ab work 2-3 exercises
1 exercise

Shadow boxing �� for 5 mins

1/16/22
171.8 lbs- Upper 2
BB Rows 4x10 @125 (10/10/10)
115x8
135x8 x4

DB Rows 4x10 @80 (10/10)
80x10 x4

Flat bench DB 4x10 @80
75x10 x4

Chin ups 3xMax @10
12 x3

Diamond push ups 5xMax
x15 x3

Rope push downs 3x10 (last set fail)
Not enough time

Ab work 2-3 exercises
1 ex

Cardio 1.0m @8:00/7.7 speed

Shadow boxing �� 5 mins

1/17/22
170.8 lbs- Legs 2
FS 4x8 @145 (7s)
135x8
145x8 x3

Bulgarian split squats 4x10 @25 plates (8s)
25 x10 x3

Hack squats 3x12 @130
140x8
160x8
180x10 x3

Prone leg curls 4x15 @95
95x15
110x12 x1

Back extensions 3x12 @50
50x10 x4

Abs 2-3 ex

Cardio 1.0m did 0.75 @5:45 sprint - ish due to time

1/19/22
172.2 lbs- Legs 2
FS 4x8 @145 (8/8/8)
135x5
145x8
155x6 x3

Hack squats 3x10 @180
180x10 x3

Walking Lynches 3x10 @65
65x9 x3

Prone leg curls 4x15 @110 (12/12/12)
110x15 x3

Back extensions 3x12 @50
50x12
70x10 x3

Abs 2-3 ex
Did 1 ex

TM 1.25m @10:02 / 7.7 speed sprint end 8.5

Boxing work on left hook/ heavy bag

Add in them Bulgarian squats, my butt cheeks on fire after them


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Yah I switch between walking lunges and those. It’s great.

1/20/22
171.0 lbs- Upper 1
Bench 4x6 @70% - 205 (6/5)
205x6 x4

Overhead press 4x8 @60
65x10
75x6 x3

DB incline 4x10 @75
80x10 x3
80x8+f

Push ups 5xMax @15

Ab work 2-3 exercises
1 exercise

TM 1.25m @9:50 / 7.7 all the way

So this week is the start of week 3 and I’m finally getting much much less sore from doing legs 2x/week + cardio 4x week. Now it’s time to bump it up to legs 3x/week and cardio 5x. Once I get more solid weight loss I’m gonna shift my cardio from100% steady state to a mix of 50% steady state and 50% sprints on treadmill for endurance reasons (job/boxing goals). Also I think it would be Beneficial to cut down the weekly total miles so it won’t cut into my muscle mass growth.

My legs can withstand a lot more now actually much more than I ever could which just shows that I never took my leg workouts seriously. We all know this. I’ve been lazy and did crazy sets/ total volume of all upper body days and did half ass workouts of lower body just going through the motions. Here’s to 2022 getting some leg gainZzz.

Today’s workout was a joke still got a decent pump but it was a C type of workout (being A excellent B mediocre C blah). I got caught talking to somebody and killed my workout cause I hit the gym right before work and was almost late to work. Had to cut my leg workout so I had time for cardio.

My goal is to hit 165-166 lbs solid with 6pak abs for the cut then slowly rebuild. I can tell muscle mass is lacking due to the amount of calories I’m eating/ overall metabolism. Then do a bulk to 178-180 and cut down again. Overall goal is to be 170 lbs very solid, don’t look fat look good at that weight then maintain.

1/21/22
170.4 lbs- Legs 3
Box jump lower height work on rebounding 4x10
FS 4x8 @60% - 155 (6/6/6) do 145
155x6 x4

St8 Bar walking lunge 4x10 @80
80x10 x2
80x9 x2

Hip thrusts machine 4x10 @135
Not enough time

Hamstring curls 4x12 @110 (95x20)
110x10
125x10 x4

Ab work 2-3 exercises
Not enough time

TM 1.25m @not enough time
TM sprint 0.82m @6:00

1/22/22
170.2 lbs- Upper 3
Pull ups 5 sets (3x8 weighted) @25
25x10 x5

BB rows 4x10 @115
135x10 x4

Cable rows 4x12 @140
160x10 x3
140x12

Chest supported row 4x12 @270 (10s)
270x10 x3

Single arm cable rows 4x15 @60

Preacher curls 4x10 @25s (8s)

Ab work 2-3 exercises
1 ex

Boxing heavy bag 3 rounds focus on head movement and quick medium force punches

TM 6 min sprint @0.82m

1/23/22
169.8 lbs- Legs 1
Box jumps 5x5 + 6”

FS 4x6 @70% - 155 (6/6/6) try 165 already
135x4
155x6 few reps in tank for moving up
165x5 x3

Back extensions 4x10
50x10
70x10 x4

Hack squats 4x10 @180
140x6
180x10 x4

Prone leg curls 4x15 @115 (12/12/12)
110x15 x4

Boxing w/ gloves heavy bag n drills n shadow boxing. Knuckles too bruised and hurt to do it bare.

TM 2.25m did 1.5m @12:10 (A hard) / 7.3 speed then 7.8 speed after 1 mile in

1/23/22
169.8 lbs- Legs 1
Box jumps 5x5 + 6”

FS 4x6 @70% - 155 (6/6/6) try 165 already
135x4
155x6 few reps in tank for moving up
165x5 x3

Back extensions 4x10
50x10
70x10 x4

Hack squats 4x10 @180
140x6
180x10 x4

Prone leg curls 4x15 @115 (12/12/12)
110x15 x4

Boxing w/ gloves heavy bag n drills n shadow boxing

TM 2.25m did 1.5m @12:10 (A hard) / 7.3 speed then 7.8 speed after 1 mile in

1/27/22
171.4 lbs- Upper 3
Pull ups 5x10+ @25
25x10 x5

BB rows 4x10 @135
115x12 x4

Cable rows 4x12 @160 (10/10/10)
160x10 x4

Chest supported row 4x12 @270 (10s)
270x10 x3

Preacher curls 4x10 @25s (8s)
25x10 x2

Ab work 2-3 exercises
1 ex

Boxing 5 mins shadow boxing
Done

TM 1.5m @11:48

2/5/22
169.8 lbs- Legs 3
FS w/ straps 4x8 @155 (6s)
155x7 x3
155x6

St8 Bar walking lunge 4x10 @80
80x10 x3
80x8

Hip thrusts machine 4x10 @135
135x10 x4

Leg extensions 3x10 @130 (10/10)
115x10
130x10
145x10 x1

Hamstring curls 4x12 @125 (10/10/10)
125x12 x4

Ab work 2-3 exercises
1 ex

TM 1.25m @9:41

2/6/22
169.6 lbs- Upper 1 (Chest)
Bench 4x6 @70% - 205 (5/5/5) try 215-225
185x5
205x4
225x4
225x3
225x3
205x10 (60s rest)
205x8

Overhead press 4x8 @70 (8s)
60x5
70x8
75x6 x3

DB incline 4x10 @75 (8/8/8)
70x12
80x8 x3

Push ups 5xMax @15
20 x3

Chest dips 3x10 @BW
x15 x3

Ab work 2-3 exercises

TM 1.25m @9:33

2/7/22
170.0 lbs- Legs 1
FS w/ straps easy 4x6 @155 (6s)
135x5
155x6 x4

Hack squats 4x5 @230
180x5
230x5 x4

RDLs
50x12 x3

Prone leg curls 4x12 @125 (10/10/10)
110x20 x2

TM 1.25m @9:30

Been working on my front squats. Due to my shoulder flexibility, the last few weeks been practicing using straps when front squatting. Now that I’m used to it, gonna be bumping up the weight this week.

2/8/22
169.6 lbs- Upper 3 (Back)
Pull ups 5x10+ @25
25x10 x5

Cable stomach rows 4x12 @160 (10/10/10)
160x8 x3
160x4+f / 140x5 to finish off

Chest supported row 4x12 @270 (10s)
270x12 x2
270x10 x2

Single arm cable rows 4x12 @70
70x12 x2
80x8 x2

Cable st8 pulldowns 3x10 @50
50x8 x2
50x6+f

Lat pulldowns for a quick burn supinated close grip
140x8 x2

Preacher curls 4x10 @25s (8s)
25x10 x3

TM 2.0m @15:42

Night cardio
TM 2.0m @15:46

Ab work 2-3 exercises

2/9/22
169.8 lbs- Legs 3
FS w/ straps 4x8 @155 (6s)
155x7 x2
155x6 x2

St8 Bar walking lunge 4x10 @80
80x10 x4

Hip thrusts machine 4x10 @135
135x12 x4

Leg extensions 3x10 @130 (10/10)
150x10 x4

Hamstring curls 4x12 @125 (10/10/10)
125x12 x4

Ab work 2-3 exercises
2 ex

TM 2.0m @15:35

Shadow boxing as a cooldown for 2 rounds

I gotta take a few days off from boxing got a few lumps on my knuckles that need to heal up. I’m able to do 3x/ week leg workouts + roughly 90 mins of cardio and barely am sore. My legs are getting used to a bit of volume which is great. Lats are starting to slowly grow. All great progress. I’ve looked better in the past but dealing with my weak areas is something I’ve always neglected hardcore so this is huge progress in my book. Stay tuned, gonna looked stacked summer 2022.

Those front squats looked pretty good. Solid depth and I agree they look fairly easy so can bump up the weight. The one thing that doesn’t make sense is 50 lb RDLs. You need to start using progressive overload with those. Add 5-10 lbs a week as long as form looks decent. 2 plate RDLs should be achievable relative quickly

Cool thx. My coach wanted me to take the RDLs light at first due to my past injuries. I could def bump up the RDL weight though but want to make sure my form is perfect first. RDLs have always felt weird when I do them for whatever reason.

2/11/22
169.6 lbs- Upper 1 (Chest)
Bench 4x6 @70% - 225 (4/3/3)
185x5
205x7 x3

Overhead press 4x8 @75 (6/6/6)
70x8 x3

DB incline 4x10 @75 (8/8/8)
70x10 x4

Push ups 5xMax @15
25 x3

Chest dips 3x10 @BW
x20 x3

2/12/22
168.8 lbs- Upper 2
BB Rows 4x10 @135 (12s)
155x10 x3

DB Rows 4x10 @80 (10/10)
80x10 x2
85x10 x2

Flat bench DB 4x10 @80
80x10 x3

Pull ups
x15 x4

Rope push downs 3x10 (last set fail)

Ab work 2-3 exercises
1 ex

2/13/22
169.6 lbs- Legs 2
FS w/ straps 4x8 @155
135x5
155x3
165x5 x4

Hack squats 3x8 @180
180x6
230x6
230x7
230x7

Back extensions 3x12 @70
70x12 x3

Bulgarian split squats 4x10 @35 plates
Not enough time

Prone leg curls 4x12 @125
95x5
110x5
125x12 x2

Abs 2-3 ex
Not enough time

TM 2.0m did 1.70 miles @12:02