Goal - 125kg by December '08

[SamWelly]

Ok, Time to start a Journal.

Things have changed a lot for me since I first came onto this forum back in late November.

I am now competing in this years boxing leauge, with my first fight for the season coming up in the next 8 weeks. :twisted:

Current training regime:

Monday - 10 rounds of heavy bag work (2m -30sec rest), 10 rounds skipping (2m - 30sec rest), 5 rounds pad work.

Tuesday - Chest and Tris

Wednesday - 8 rounds sparring, 8 rounds pad work, technique work.

Thursday - Back and Hammis, Abs

Friday - 2 hours sparring work

Saturday - Shoulders, Quads, Small Bicep workout.

Sunday - Rest or cardio.

[diamond]

whats your fighting weight ?

[SamWelly]

I had a full BF composition test an hour ago.

These are the results:

Height 192cm

Age 21

Chest 128cm

Waist 95cm

Hips 109cm

Biceps 48.1 cm (Finally hit 19 inches baby!!!)

Thighs 65.3cm (Don’t train legs for size)

Calf 44cm

11.96kg Fat mass

BF 10.57%

101.24kg Lean Muscle

113.20 kg Total weight (I weigh 114-115kg at night when I train)

I plan to fight at 115kg at 10% BF or 114kg at 9% BF. So another 2-2.5kg muscle gain in the next 8 weeks - My results above are not pumped up, I only do weights 3 times a week - So none of it is inflation.

I am all natural by the way

[Small]

BF 10.57%

101.24kg Lean Muscle

113.20 kg Total weight

compared with 111kg at 13.2% BF at first post..in 4 months gud stuf! r u stil training with Jo u now, or cz its more boxing aligned nah?

[2guns]

I am all natural by the way

:clap: :clap: :clap: :pfft:

[Mike Zero]

I am all natural by the way

:clap: :clap: :clap: :pfft:

Lol

[SamWelly]

Yep still training with Joe Ulburg. Finally got my technique ironed out a bit better for deads.

I was told I would lose muscle from the intense cardio sessions, so I am focusing on predominantly compound movements - any big bicep workout means my arms get aggrivated when I throw too many punchs. Same with Traps, cant keep my arms up if I train them - so let them grow with Deads instead.

I still seem to be making gains albiet with a lot of hard work. I'll post up tonights back workout in the morning.

[SamWelly]

And I can also post up a copy of my blood test you smart shits

If you have ever registered for boxing or any national fighting leauge for that matter you would understand the amount of tests (Blood, Urine, and full doctors report) required to compete.

[2guns]

And I can also post up a copy of my blood test you smart shits

i hear test prop and suspension gets out your system pretty fast...

lol nah, im just pulling your leg mate, good 4 u and all the best with your training for your fight

[SamWelly]

Had a pretty god chest workout last night. Boxing and Cardio is still fucking with my strength though.

Chest:

Flat Bench... Warm up - 100kg for 6.

130kg x 8

140kg for 8

145kg for 8 (Would normally be hitting 150+ here)

140kg for 7 (Would normally be hitting 160 here)

140kg for 6

Incline bench smith machine (The incline barbell was in use)

Warm up - 120kg for 6

140kg for 8

140kg for 9 (Should have gone heavyer as this was too easy)

150kg for 8

160kg for 6 \:D/ Still think I can go heavier. Aiming for a a 170-180 next week.

Triceps:

Tricep dip machine

Full Weight, plus 25kg strapped to side x8

Full Weight, plus 40kg strapped to side x8

Full Weight, plus 60kg strapped to side x8

Full Weight, plus 60kg strapped to side x6

Full Weight, plus 60kg strapped to side x4

Bent over cable skull crushers (I do these with my forehead on a bench)

2 pins from full stack x8

Full stack x8

Full stack with 5kg on the side x8

Full stack with 10kg on the side x6

[SamWelly]

Tonight I have 3 rounds heavy bag work, 3 rounds skipping, 4 rounds sparring. Time to start carbing up. Found I can be a little more slack with my diet (maybe even have a diet coke now and again :pfft:) and the cardio keeps me lean. I've finally got my abs back and still weighing in at 115kg! :pray:

[poos_n_wees]

I've finally got my abs back and still weighing in at 115kg! :pray:

115 with visible abs?! Insane 8)

Reading about your boxing sessions make me tired lol.

[SamWelly]

Yeah I thought I would need to cut down a fair bit, but I guess my genetics are pretty good - was a very lean kid growing up. My lower abs arn't too visable at the moment, but with lighting above they are

I am 6 foot 3 though, so 115kg is pretty well spread out - meaning I look a fair bit smaller in photos (Long limbs make 19inch arms appear smaller than on a short frame)

My ab workout for tonight is:

4 sets:

Leg Drops for obliques and lower abs - I do these holding onto a pole behind with 2 fingers, and ballancing on a swiss ball. These are very very hard to do to begin with, the rolling motion from the swiss ball fucks up your ballance.

4 sets superset:

Overhead cable crunches lying with back on swiss ball, 36kg added for resistance.

Ab Crunches on swiss ball with 20kg dumbell on chest.

[SamWelly]

This workout isthe day after some heavy sparring seasions, so strength was down a bit.

Deads: NO STRAPS, HOOKS, OR BELT.

120kg for 5 (warm up)

140kg for 8

180kg for 6

190kg for 4

205kg for 1 (PB but dropped it with bad grip)

205kg for 1 (PB and locked it out)

Should have tried to hit the PB in the third set as my grip was getting weak. Feel like I could have gone a fair bit heavier with straps and belt as my left bicep and hand grip was playing up also.

Will be aiming for a 200kg dead for 4 raw, and a 230-250kg for one with straps in the near future - depends how much boxing takes over. My height is a big factor, so rack lifts might be a good idea for the next 4 weeks to keep the poundage up between fight prep.

My back is starting to develop really well overall now. Aside from my high lat insertion points (genetics) I am pretty happy with its proportion.

After Deads:

1 arm DB rows:

45kg warm up x6

55kg for 8

60 kg for 6

Wide grip seated rows:

80kg for 8

100kg for 8

100kg for 8

Close grip seated rows:

80kg for 8

100kg for 8

100kg for 8

All up 15 working sets, 2 PB's in a row and one very warm back. Was a good session.

[teamfatboy]

Well done Sam! Awesome deads, something to mere mortals to aspire to! :clap:

[Old Bull]

205kg for 1 (PB and locked it out)

:clap: :clap: :clap:

[SamWelly]

Did 1 hour of really slack boxing training tonight - about 20min was decent... Really not a good night for me so decided to hit the weights after.

Shoulders:

Shoulder press in rack:

90kg for 6 reps (warmup)

120kg for 10 reps

140kg for 6 reps (New PB)

130kg for 8 reps

120kg for 8 reps

Lateral raises:

17.5kg for 8 (Warmup)

20kg for 10

22.5kg for 8

25kg for 8

17.5kg for quater raises x2

Arnold Press:

25kg for 8

30kg for 8

27.5kg for 6

CG Bicep pulldown with Lat Machine:

205lb for 10

225lb for 10

250lb for 8

225lb for 10

Cable curls:

28kg for 10

32kg for 8

36kg for 8

38kg for 8

One arm Cable curls:

4 sets to failure.

New PB on shoulder press - Didn't expect this at all. Think I need to look at doing behind the neck ones now instead to add some more mass.

[ohjoshua]

man that pressing is crazy!

How long have you been training?

[SamWelly]

I started training at about 18 and a half.

I joined the gym in Feb 2005. I spent the first 6-8months just mucking around, maybe training twice a week between my student binge sessions, mainly getting fit aiming for the Fight Club look . I weighed around 84-85kg when I started... at 6 foot 3 (lanky ass I know!) I just checked my notes on my membership (I work for LM) "Sam is a less than excited individual that has no set goals apart from fitness" hahahaha how things have changed...

So yeah, long story short I would say I have been training for 2 years, maybe 2 and a half at the most. Started the gym 3 years ago, but took a long time to get into it properly.

I put a lot of my strength down to my diet. It has made a big difference in my training.

[SamWelly]

Also, does anyone count the bar in the rack as weight? I just realised I added it on as 20kg :doh:

[rotangs on]

Are you meaning rack as in the smith machine bro? If it's the bar with the chain i'd say no as it has a counterweight attached to it to keep it from dropping straight to the ground, that's what i've always thought anyway.

Nice weights there anyway bro. Chicken breast 1kgs last night at pak'n'save were $11 - $12 I was stoked.

[SamWelly]

Yeah f*ck, ahh, well lets make that press 120kg plus the bar then hahaha. Oh well, still felt heavy :pfft:

[teamfatboy]

Also, does anyone count the bar in the rack as weight? I just realised I added it on as 20kg :doh:

Depends - if it's a free bar it counts but if it's got compensation like a SM, then I don't count it

Impressive shoulder presses - something for us regular schmoes to aspire to! [sez he who's happy when he can do a set of 6 @ 50kg :oops: ]

Must make for a helluva jab!

[2guns]

some nice weights u pushing there sam

[SamWelly]

Cheers guys. Going to go for my 1RM max bench on Sat all going to plan. Any tips?? I don't use a suit but might try some Chalk out. Have been looking at this arched back thing that the powerlifters use. Hopefully I can get the form right,would love to smash out a 180kg for 1! \:D/