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VIVA LAS VEGAS - From Nevada to Detroit/Windsor

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The Monkey Man

The Monkey Man

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IML Gear Cream!
STATS TODAY
34, 6'0, 219

After a couple month bulk, I am ready to shave myself into fighting shape for the Olympia weekend...
(Can't be a slob in front of any IM'rs)

Then a week following that is the Detroit/Windsor Marathon
In which I will be running the 5k - :D

This will be a three week blast cut...

Shouldn't be hard... Just upping the tempo and tightening the reigns
on the diet a bit...

I guess I'd like to lose 10lbs, but I just want to be lean and mean again - :evil2:

See you on the other side
 
FRI 23SE051430
World Gym - Shelby

BOXING

Ran thru my old 50min WO (But slow) - :laugh:

My feet are heavy and my hands are soft

Had trouble staying in constant motion

AB core performance proves I am super soft

Never Fear...
I know this stuff, this will not be like the Olympic lifts

P-funk's mantra rings in my head... :hmmm:

"Train like a champion"...




...:mad:
 
Last edited:
yellowmoomba said:
What's your boxing workout ??
Click to expand...
It is a circuit
The rounds are set @ 2-1/2 min to speed station transition
with a 60 second rest between (usually need this to change equipment, gloves, ETC...)

PART 1
5 min jump rope (warmup)

PART 2
6 rounds... I usually go

1. Speed Bag,
2. Headache Bag,
3. Heavy Bag,
4. Double Headache Bag
5. Body Snatcher Bag
6. Speed Bag

PART 3
Heavy bag drills...
designed to be a two person drill
(1st) person works the bag, (2nd) person holds and coaches
The punches are thrown with perfect form, as fast and hard as possible to maintain the form
The timing is like this

(1st) 30seconds straight L-R's
10sec rest
(2nd) 30seconds straight L-R's
10sec rest
(1st) 30seconds straight L-R's
10sec rest
(2nd) 30seconds straight L-R's

60sec rest
(1st) 30seconds L-R Hooks
10sec rest
(2nd) 30seconds L-R Hooks
10sec rest
(1st) 30seconds L-R Hooks
10sec rest
(2nd) 30seconds L-R Hooks

60sec rest
(1st) 30seconds L-R uppercuts
10sec rest
(2nd) 30seconds L-R uppercuts
10sec rest
(1st) 30seconds L-R uppercuts
10sec rest
(2nd) 30seconds L-R uppercuts

60sec rest
(1st) 30seconds combinations
10sec rest
(2nd) 30seconds combinations
10sec rest
(1st) 30seconds combinations
10sec rest
(2nd) 30seconds combinations
60sec rest

PART 4
Four more Rounds

I usually go
1. Speed Bag
2. Spinning Bike (resistance set so your BW can only slowly move the pedals)
3. Double Headache Bag
4. Jump Rope

PART 5
AB Work (this is where we listen to the Rocky music)

Lower ab work
4 exercises of 10-20 reps
Oblique work
4 exercises of 10-20 reps
Upper Ab work
4 exercises of 10-20 reps
Med-Ball work
2 min of torture

Put everything away - :laugh:
 
Sounds fun :grin: Where do you have all this equipment? I put up a heavy bag and speed bag in my garage over the summer. I just need to learn how to effectively use it. Do you know of any links to teach me how to hit the speed bag?
 
yellowmoomba said:
Sounds fun :grin: Where do you have all this equipment? I put up a heavy bag and speed bag in my garage over the summer. I just need to learn how to effectively use it. Do you know of any links to teach me how to hit the speed bag?
Click to expand...
Speed bag is all timing...

Your basic core boxing timing is 2 & 2..

EX- jumprope = L-L-R-R-L-L-R-R... (2 on the left- 2 on the right)

Speed bag builds off of this... 2 left hand - 2 right hand

More Advanced = I like to do "SCALES"

5R-5L
4R-4L
3R-3L
2R-2L-2R-2L
(repeat)

Don't worry about head movement that will come naturally
But when you are able, try moving your feet when you run the scales...
2 & 2 - front foot, back foot, in & out, side to side... Stay loose...

Use the foot timing from the Jump Rope at the same time you are
Running the hand timing on the speed bag

Call me when you get all that down - :lol:
 
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Good luck MM. :thumb:
 
wow another unique journal cool. :)
 
Thank you girls (*blush*)

SAT 24SE041000
LTF - Shelby

ALT LEG EXT (2&2) (like jumprope cadence)
20 x 10, 10
30 x 10

SNATCHWERK
WARMUP = Bar Work

OHS + SNATCH (lbs)
55 x 3+3
65 x 3+3, 2+2
75 x 3+3
85 x 3+3
95 x 3+2, 0+1 - :( - seemed hard?
I don't know why I'm disappointed... this is light day - :)

C&J
95 x 1
115 x 1, 1
135 x 1, 1

FS&J (from rack)
155x 1, 1
185x 1, 1
205x 1, 1

STRETCHING
Left knee took a hit somewhere in there
I will invert later to try and stretch it - :D
 
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SAT 24SE051820


Before - 219lbs - :shrug:



Check out the love handles - :barf:
I have never done a BB show, so no comments on the posing - :lol:
 
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IML Gear Cream!
Ya got some nice mass going on there MM! :thumb:
 
BritChick said:
Ya got some nice mass going on there MM!
Click to expand...
Yes, but you can't see it in that angle, because it's all junk in the trunk - :laugh:
 
Eh, if you're not competing there's not much sense in being incredibly lean unless you just want to show off, which is a bit pointless in my opinion. You're cutting now for a reason, I'm sure you'll be fine :thumb:.
 
You have a good base MM.....Start watching your diet if you want drop 10 lbs :grin:

Thanks for the bag work tips :thumb:
 
SUN 25SE050900
World Gym - Shelby

unscheduled Suzettes Dance squad assaulted my boxing room this morning - :mad:

so... Alternate WO

Treadwall
250 @ 5.2 - 10:35
250 @ 5.3 - 10:15

ALT LEG EXT (2&2, trying to undo knee strain from yesterday)
20 x 20, 20, 20

OLD SCHOOL ELIPTICAL
5 min (Boxing body movements)

STRETCH


Treadwall is still as hard as ever, I checked & my old log was still
in there... Last time I climbed = June 2003 - :eek:
 
The Monkey Man said:
SUN 25SE050900
World Gym - Shelby

unscheduled Suzettes Dance squad assaulted my boxing room this morning - :mad:
Click to expand...
ah ha i figured out who monkey is...

billy%20elliot.jpg
 
Good luck monkey....boxing is the best workout I have ever tried.
 
so your workout, does it get your heartrate way up? i used to jump rope after i saw some boxers doing it on tv n i know that does... it is very cool how they do it.
 
Little Wing said:
so your workout, does it get your heartrate way up? i used to jump rope after i saw some boxers doing it on tv n i know that does... it is very cool how they do it.
Click to expand...
Yes the reason I have to run rest INTVLS between work rounds
is because I am usually hunched over, ready to vomit

Foreman can help me attest to the rigors of boxing training
 
IML Gear Cream!
:). a few trips up my hiit hill made me feel the same. fun huh? :)
 
MON 26SE051630
World Gym - Shelby

BOXING
(Whole Circuit)

More movement in my feet, a little more stamina, almost some snap in my punches

Tried to do some pivot movements on the heavy bags - :(

Still trying to lean into the punches instead of moving my feet
and staying balanced toe to toe w/ the target (feet not set for combinations)

TREADWALL
300ft @ 5.3 = 11:15
 
Last edited:
TUES 27SE051630
LTF - Shelby

INTERVALS

1.5mi - Cut Short...

...Wanted to do MED ball plyo's & Killers, but they closed B-Ball courts for kids activities and league ball - :(

Wanted to swim also, but there was a 20 min wait for pool lanes - :mad:




It's OK, Got a little warmup, and tomorrow is my heavy day @ the Lions Den...
Food and sleep for me - :D
 
Last edited:
The Monkey Man said:
TUES 27SE051630
LTF - Shelby

INTERVALS

1.5mi - Cut Short...

...Wanted to do MED ball plyo's & Killers, but they closed B-Ball courts for kids activities and league ball - :(
Click to expand...

That's one of the things I don't like about LTF......(closing the gym for league play!!!!)
 
yellowmoomba said:
That's one of the things I don't like about LTF......(closing the gym for league play!!!!)
Click to expand...
Yeah... If they are going to close one side down
they should leave the other open, not schedule two events at the same time

But....

Tis the season - :(
 
Inverted 5 min this morn, after shower
Good stretch - :thumb:
 
The Monkey Man said:
Yeah... If they are going to close one side down
they should leave the other open, not schedule two events at the same time

But....

Tis the season - :(
Click to expand...

Agreed! :clapping:
 
WED 28SE051645
Lions Den - RAC

WARMUPS
25k OHS x 3, 3+1
32.5k OHS+SNATCH x 2, 2+2

SNATCH
40k x 2+2
50k x 2+0, 1+0, +0, +0 - :mad:
Facing away from mirror today, this is a whole new ball game = Breakdown...
40k x 2+0, +0, +1, +0, +0, +1, +1

C&J
40 x 1
60 x 1, 1
80 x 1, 1
100 x 0, 0, 0 - Got the 2nd one, but it was ugly,
and didn't feel strong enough to count

Done, before too much wear and tear - :D

Lifting with no mirror really screwed my world
I will now never do it again, if I can help it
I set myself back by becoming dependant on the mirror for
a visual aid for my balance.... Doom on you Monkey - :finger:
 
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