Longs log

[Long]

219.8

Day off.

 

[Long]

219.0 :32 (1):
I'm doing ok on my macros. I've been struggling to actually eat enough. I'm just not hungry half the time eating has become a chore.

Push

Bench press 6x8

Cable cross 6x8

Push press 6x8

Dumbbell lateral 6x8

Rope press down 6x8

Standing French press 6x8

(Took just under an hour, was awesome)

 

[Long]

Pull

Shrugs 6x8

Upright rows 6x8 (probably replace with deadlifts)

Pull ups 6x8

Rows 6x8

Dumbbell cheat curls 6x8

Hammer curls 6x8

Superset wrist curls and reverse 6x8


PM
Jump rope 3 min

Pad work, switchfoot, inside hop, three punch combos inside, slip/duck and move.

 

[Long]

218.0:32 (20):

Legs

Front squats 6x8

Leg extensions 6x8

Hamstring curls 6x8

Calf raises 10x10

Weighted crunches 10x10

 

[CJ]

Look at you, dropping those lbs!

 

[Metalhead1]

218.0:32 (20):

Legs

Front squats 6x8

Leg extensions 6x8

Hamstring curls 6x8

Calf raises 10x10

Weighted crunches 10x10

Consistent mofo. Great work!

 

[Long]

218.0


Day off.

 

[Long]

Push

Bench press 6x8 added 5lbs

Cable cross 6x8

Overhead dumbbell press 6x8

Dumbbell lateral 6x8

Triceps rope pressdowns 6x8 added 5 lbs

Standing French press 6x8

 

[Long]

218.0

Pull

Lightweight shrugs 10x20

Deadlifts, ×8, add 20lbs x8, add 20lbs
to failure, add 20lbs to failure.

Pull ups 6x8

Rows 6x8

Straight bar curls 6x8

Concentration curls 6x8

Ss wrist curls and reverse 6x8

 

[Long]

217.8

Legs

Front squats 6x8

Leg extensions 6x8

Leg curls 6x8

Calf raises 10x10

Weighted crunches 10x10

Tomorrow off.

 

[Long]

217.6

Legs.

Made some diet adjustments. Push pull legs day off is working well. Jogging instead of boxing until my neck heals up. Did a few drills "under fire" and took a couple to the dome. Didn't help my neck. Lol.

Killing the 30 second break clock and concentrating on increasing weight on my compound lifts and form improvement.

Doing some jogging in the meantime to clean up the extra calories.

Tried to take a fight in December in masters in Florida against a marine boxer who was 3 years older than me at 195lbs. He saw my double end and heavy bag videos and went on social media announcing he was still looking for a challenger. I don't know what that's all about but whatever.

 

[ccpro]

View attachment 7631
The old one is just a plastic housing and plastic ball. I blasted a couple of these style swivels apart some time back. The ball sheds plastic and doesn't swivel smoothly. The action is too long. The new one came from Title. It is the super fast pro swivel. It is smooth. Speed bag cardio is awesome because it works the shoulders and when your legs are trashed you have an option. Not to mention the hand speed/eye hand improvement. My go to favorite is 6/6. Six 3 min rounds on the heavy bag and six 3 min rounds on the speed bag with one min rest. I barely take the rest on the speed bag. On the heavy bag I need it.

Good log!!! I appreciate your appetite for boxing, I was never that serious but I've had a heavy bag since I was a kid and recently bought my son one. I've been looking for a good speed bag setup also. I used to use one regularly.
Good info, good luck with your endeavors!

 

[Long]

Good log!!! I appreciate your appetite for boxing, I was never that serious but I've had a heavy bag since I was a kid and recently bought my son one. I've been looking for a good speed bag setup also. I used to use one regularly.
Good info, good luck with your endeavors!

Thank you. Like many things I'm not great but I enjoy it.

 

[The Tater]

Keep killing it Long!

 

[Long]

217.2

Push

Bench press set of 8, add 20lbs for 8 , add 20lbs to failure, drop 20lbs to failure, drop 20lbs to failure, stay to failure

Cable cross 6x8

Overhead press 6x8

Lateral raises 6x8

Triceps rope 6x8

Standing French press 6x8

 

[CJ]

Weight is falling off you nicely!

Love your consistency.

 

[Long]

Weight is falling off you nicely!

Love your consistency.

Thanks. I struggle, get stuck, change the diet a little and go forward.

 

[Long]

Lol I actually ****ed up for the better on bench press. I did my warm up then jumped to my second set weight. I basically jumped 20lbs higher earlier every set than i did last week and did more reps than last week anyway. Pretty sweet.

 

[Long]

217.8 ate late and paid for it.
Mulling over what metal has said. I think I am going to try and apply it to at least one compound movement per workout.

Pull

Shrugs dumbbells, 6x20

Deadlifts warm up x 8, jump 20x8, jump 30x8, jump 20x5, jump 20x4, jump 20 to failure.

Pull ups, 6x9

Dumbbell rows 6x8

I have too add a half inch to my cold arm measurements because 5w30 is unhappy with my growth and overall proportion:32 (17): Hard work.

Heavy ez cheat curls 6x8

Alt curls
to failure, drop ten lbs, to failure, drop ten lbs to failure that's one set. For 6 sets.

Ss wrist curls and reverse 6x12

 

[Straight30weight]

217.8 ate late and paid for it.
Mulling over what metal has said. I think I am going to try and apply it to at least one compound movement per workout.

Pull

Shrugs dumbbells, 6x20

Deadlifts warm up x 8, jump 20x8, jump 30x8, jump 20x5, jump 20x4, jump 20 to failure.

Pull ups, 6x9

Dumbbell rows 6x8

I have too add a half inch to my cold arm measurements because 5w30 is unhappy with my growth and overall proportion:32 (17): Hard work.

Heavy ez cheat curls 6x8

Alt curls
to failure, drop ten lbs, to failure, drop ten lbs to failure that's one set. For 6 sets.

Ss wrist curls and reverse 6x12

Straight 30 homie, Lowrider oil....this ain’t no Honda Civic.