First off I became a member of this forum about a year ago and for the past year I used a lot of the knowledge I got from this forum, thanks to everyone here for helping I had noticable improvements in the way I looked, feel ,weight and my power heres some of my results (could've been better if I didn't party as much, also these are from a month ago I got sick for a week then as soon as I was better went on vacation for a week)
weight - 160-174
bench - 185 X 4 - 205 X 8
Military Press - 95 X 10 - 135 X 8
Legs + back - shouldve done them more
after gettin sick/vacation I have been doing cardio for 2 weeks Ive dropped to 164 1/2 yesterday and my bench was 205 X 5 (barely got the 5th)
I plan on joining a boxing club at a local university (at buffalo) probably around 6-8 months from now. This is what Im thinking of doing for my training and to begin building my boxing skills. I will vary excercises once and awhile to keep changing my routine. Also I will be eating A WHOLE BUNCH of good food
Workout A
Bench Press 10, 8, 6, 10
Lunges 4 X 8-10
Bent Row 10, 8, 6, 10
SLDL 3 X 10-12
Pullups (relative to where I am on the S.E.A.L. workout)
Abs (relative to where I am on the S.E.A.L. workout)
Next Day
Heavy Bag, Biceps
Workout B
Deadlifts 10, 8, 6, 10
Military Press 10, 6, 8, 10
Lunges 3 X 8-10
Skull Crushers 3 X 8-12
Tricep Extensions/Pressdowns 3 X 8-12
Dips (relative to where I am on the S.E.A.L. workout)
Pushups (relative to where I am on the S.E.A.L. workout)
Next Day
Run, speed bag
Workout C
Bench Press 4 X 8-10
Lunges 3 X 8-10
Military Press 4 X 8-10
Quad Ext 3 X 8-12
Pullups (relative to where I am on the S.E.A.L. workout)
Abs (relative to where I am on the S.E.A.L. workout)
Next Day
Heavy Bag, Calves
Workout D
Deadlifts 4 X 8-10
Bent Row 5 X 8-10
SLDL 3 X 8-10
Lat Pulldown 3 X 8-10
Tricep Press Down 2 X 10-5-5-10
Dips (relative to where I am on the S.E.A.L. workout)
Pushups (relative to where I am on the S.E.A.L. workout)
Next Day
Run, speed bag
Workout E (S.E.A.L. Training)
CYCLE #1,2: 6X30 PUSHUPS, 6X30 SITUPS, 2X10 PULLLUPS
CYCLE#3,4, 6X30 PUSHUPS, 6X30 SITUPS, 3X10 PULLUPS
CYCLE#6,7,8,9: 6X30 PUSHUPS, 6X35 SITUPS, 3X10 PULLUPS, 3X20 DIPS
CYCLE#10, 11, 12: lOX20 PUSHUPS, 10X25SITUPS, 4X10 PULLUPS, 10X15 DIPS
CYCLE#13, 14, 15, 16: 15X20 PUSHUPS, 15X25 SITUPS, 4X12 PULLUPS, 15X15 DIPS
CYCLE#17+: 20X20 PUSHUPS, 20X25 SITUPS, 5X12 PULLUPS, 20X15 DIPS
Next Day
Run, speed bag
weight - 160-174
bench - 185 X 4 - 205 X 8
Military Press - 95 X 10 - 135 X 8
Legs + back - shouldve done them more
after gettin sick/vacation I have been doing cardio for 2 weeks Ive dropped to 164 1/2 yesterday and my bench was 205 X 5 (barely got the 5th)
I plan on joining a boxing club at a local university (at buffalo) probably around 6-8 months from now. This is what Im thinking of doing for my training and to begin building my boxing skills. I will vary excercises once and awhile to keep changing my routine. Also I will be eating A WHOLE BUNCH of good food
Workout A
Bench Press 10, 8, 6, 10
Lunges 4 X 8-10
Bent Row 10, 8, 6, 10
SLDL 3 X 10-12
Pullups (relative to where I am on the S.E.A.L. workout)
Abs (relative to where I am on the S.E.A.L. workout)
Next Day
Heavy Bag, Biceps
Workout B
Deadlifts 10, 8, 6, 10
Military Press 10, 6, 8, 10
Lunges 3 X 8-10
Skull Crushers 3 X 8-12
Tricep Extensions/Pressdowns 3 X 8-12
Dips (relative to where I am on the S.E.A.L. workout)
Pushups (relative to where I am on the S.E.A.L. workout)
Next Day
Run, speed bag
Workout C
Bench Press 4 X 8-10
Lunges 3 X 8-10
Military Press 4 X 8-10
Quad Ext 3 X 8-12
Pullups (relative to where I am on the S.E.A.L. workout)
Abs (relative to where I am on the S.E.A.L. workout)
Next Day
Heavy Bag, Calves
Workout D
Deadlifts 4 X 8-10
Bent Row 5 X 8-10
SLDL 3 X 8-10
Lat Pulldown 3 X 8-10
Tricep Press Down 2 X 10-5-5-10
Dips (relative to where I am on the S.E.A.L. workout)
Pushups (relative to where I am on the S.E.A.L. workout)
Next Day
Run, speed bag
Workout E (S.E.A.L. Training)
CYCLE #1,2: 6X30 PUSHUPS, 6X30 SITUPS, 2X10 PULLLUPS
CYCLE#3,4, 6X30 PUSHUPS, 6X30 SITUPS, 3X10 PULLUPS
CYCLE#6,7,8,9: 6X30 PUSHUPS, 6X35 SITUPS, 3X10 PULLUPS, 3X20 DIPS
CYCLE#10, 11, 12: lOX20 PUSHUPS, 10X25SITUPS, 4X10 PULLUPS, 10X15 DIPS
CYCLE#13, 14, 15, 16: 15X20 PUSHUPS, 15X25 SITUPS, 4X12 PULLUPS, 15X15 DIPS
CYCLE#17+: 20X20 PUSHUPS, 20X25 SITUPS, 5X12 PULLUPS, 20X15 DIPS
Next Day
Run, speed bag
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