post op are we now? i doubt your body fat percentage is high. at 12 years old i weighed 80kg at 5'4", you can imagine the body fat on that kid.
I haven't measured specifically, but I know I'm on the leaner side. Funny story, I was a very chubby kid, but I thinned out later, partly due to exercising and partly due to a growth spurt. I got a kick out of when people exclaim "You've gotten skinnier!" or "You've grown!". I'm like, lol, thanks?
2012/08/14 Morning: Shadow Boxing - 3 x 2 minutes Evening (Boxing): Warm Up: - Skipping 2 x 2 minute rounds Heavy Bag Work: - 6 x 2 minute rounds Padwork: - 1 x 3 minutes Bodyweight Stuff: - Push Ups 2 x 10 reps - Plank To Push Up 2 x 10 reps - Crunches 2 x 10 reps - Leg Lifts 2 x 15 reps - Burpee's 2 x 20 reps Cool Down: - Skipping 1 x 2 minute round - Stretching - 2.5 Cups (625ml) of 2% Milk Notes: Padwork - Best. Padwork. Session. Ever! Hit the pads much much better. Jabs, while messy every now and then, are hitting more sharply and more consistently. Jab-Crosses are feeling magnificent as well. Hooks, which we did only briefly, went alright, not as good s my straights, so something to work on! Finally, we worked on Jab-Cross-Jab-Cross-Duck-Cross. Did it automatically and cleanly a majority of the time, feeling pretty good about it. Heavy Bag Work - Working on the range and 1-2's. Nutrition and Sleep - 8 hours of sleep overall. Consumed roughly 3120 calories, 185 grams of Protein, 275 grams of Carbohydrates, 120 grams of Fat, and 6300 grams of Water.
2012/08/15 Evening (Conditioning Class): Warm Up: - Skipping 2 x 2 minute rounds Heavy Bag Work: - 3 x 2 minute rounds Pikes on TRX - 3 x 20 secs Crunches w/ Green Resistance Band - 3 x 20 secs - 1 x 10 reps Elevated Reverse Crunches - 3 x 20 secs - 1 x 10 reps Squat + Overhead Press w/ two Dumbbells (20lbs each) - 3 x 20 secs - 1 x 10 reps Battling Rope Whipping - 3 x 20 secs V-Ups - 1 x 10 reps Pull Ups - 3 x 20 secs - 1 x 10 reps Hamstring Curls on TRX - 3 x 20 secs Burpees - 3 x 20 secs - 6 x 10 reps Push Ups - 5 x 10 reps Cool Down: - Stretching - 2.5 Cups (625ml) of 2% Milk Notes: Circuit - I can't feel my body.......*sob* Nutrition and Sleep - 6 hours of sleep overall. Consumed roughly 3725 calories, 260 grams of Protein, 325 grams of Carbohydrates, 150 grams of Fat, and 5600 grams of Water.
2012/08/16 Morning: Shadow Boxing - 2 x 2 minutes Evening (Boxing): Warm Up: - Skipping 2 x 2 minute rounds Heavy Bag Work: - 7 x 2 minute rounds Padwork: - 1 x 2 minutes Slip Line Work - 2 x 2 minutes Cool Down: - Stretching - 2.5 Cups (625ml) of 2% Milk Notes: Padwork - Jabs still need work, but managed to nail a few solid ones, which pleased me. Body is reacting automatically/semi-automatically to ducking/bobbing n' weaving the hooks. I usually throw a Jab-Cross-Jab-Cross-Duck-Cross. In this case, Steve decided to surprise me. He said to throw a Jab-Cross, and I did, and right after I finished doing so, he launched a left hook (surprise!), and my first reaction was to duck and pop right back up with a cross. The ducking part was a bit rough, shaky I would say, so it's something to work on. Nonetheless, I'm pleased that my body reacted like that. Slips are becoming better as well, but still need work. I'm also lazy in bringing back my lead hand after a jab. Combinations are fine, but I get lazy on those singles, which isn't good. Need to keep a good guard. Overall, good pad work session, more practice to be done. Heavy Bag Work - Working on those jabs! Slip Line Work - No comment here really, just need more practice to get my body used to it. Need to pay attention to my stance too, deteriorates here and there. Nutrition and Sleep - 6 hours of sleep overall(). Consumed roughly 4200 calories, 260 grams of Protein, 450 grams of Carbohydrates, 160 grams of Fat, and 6300 grams of Water.
2012/08/16 Morning: - 2km walk with dog - Light stretching Back is feeling stiff, legs are sore. Other then that feeling fine. Rest days for the win haha.
2012/08/18 Afternoon (Boxing): Warm Up: - Skipping 2 x 2 minute rounds Heavy Bag Work: - 6 x 2 minute rounds Padwork: - 1 x 2 minutes Burpees - 4 x 10 reps Squats + Double Dumbbell Overhead Press w/ (@20lbs each) - 2 x 10 reps Dumbbell Renegade Row + Push Up (@10lbs) - 2 x 20 reps Plank to Push Up - 2 x 10 reps Dumbbell Overhead Tricep Extension (@10lbs) - 1 x 10 reps Punch Out Drill - 5 x 10 seconds Cool Down: - Stretching - Bowl of rice with assorted sashimi and veggies, tamago, imitation crab meat, fish roe, and sesame oil and soya sauce. - 2 bowls of Miso Soup - Cup of Green Tea Notes: Padwork - Worked on moving around while hitting the pads, focusing on the straights and range. Got a few solid jabs, slipped a couple of shots, and was an overall good padwork session. Heavy Bag Work - Working on those straights, and worked on the following combo's: Jab-Cross-Left Hook-Duck-Right Cross Jab-Left Hook-Right Cross Jab-Right Hook-Jab Jab-Cross-Slip Left-Body Left Hook-Head Left Hook-Pivot out-Jab-Cross. Nutrition and Sleep - 6 hours of sleep overall again(). Consumed roughly 3300 calories, 210 grams of Protein, 420 grams of Carbohydrates, 76 grams of Fat, and 7120 grams of Water.
2012/08/20 Early Morning: - Walking around for 3 hours delivering flyers. Impromptu Stuff (Afternoon) Upperbody - Inverted Bodyweight Rows 3 x 15 reps - Push Ups (Wide Grip) 6 x 15 reps Cool Down - Stretching Notes: - Walked around for three hours, so my legs and joints are sore, so I laid of the workout today and just did some informal upper body stuff. Sleep was alright (6 hours) and consumed roughly 3010 calories, 200 grams of Protein, 290 grams of Carbohydrates, 115 grams of Fat, and 7130 grams of Water.
2012/08/21 Early Morning: - 3 hours walking around delivering flyers. Evening (Boxing) Warm Up: - Skipping 1 x 2 minutes Main: Heavy Bag - 7 x 2 minute round Padwork - 1 x 2 minute round Bob and Weave Work - 2 x 2 minute rounds Punch Out Drill - 6 x 10 seconds Cool Down - Stretching - 2.7 cups of milk Notes Padwork - Decent session. Working the jabs, missing some, hitting some. Just need to practice more. My right crosses are doing well though, hitting hard and making a nice sound. Worked some hooks as well, did decent on these, better then the jabs lol. Tossed in some ducks and slips. Heavy Bag - Working the range, dedicating a round to two to the jab. Worked a Jab-Left Slip-Enter-Body Left Hook-Pivot Out-Jab-Cross. Bob and Weave Work - Went pretty well! Nutrition and Sleep - Sleep was decent (6 hours) with a 2 hour nap in the afternoon. Consumed roughly 3550 calories, 195 grams of Protein, 380 grams of Carbohydrates, 136 grams of Fat, and 7330 grams of Water.
2012/08/22 Early Morning: - Walking around for 3 hours delivering flyers. Impromptu Stuff (Afternoon): Warm Up - Bicycle Punching Drill 1 x 60 sec - Subari 1 x 50 reps Inverted Bodyweight Rows - 3 x 12 reps Push Ups (Wide Grip) - 4 x 15 reps Cool Down - Stretching Notes: Nutrition and Sleep - Sleep was alright (6 hours), with a 1 hour nap. Consumed roughly 2500 calories, 130 grams of Protein, 300 grams of Carbohydrates, 95 grams of Fat, and 6840 grams of Water. Didn't eat that well today, which is disappointing, but oh well.
2012/08/23 Early Morning: - 3 hours walking around delivering flyers. Evening (Boxing) Warm Up: - Skipping 1 x 2 minutes Heavy Bag - 7 x 2 minute round Speed Bag - 2 x 2 minute rounds 5 meter sprints - 4 x 10 reps Burpees - 3 x 10 reps Squat Jumps - 1 x 10 reps Double Dumbbell Up and Downs (@ 10lbs each)( - 2 x 10 reps Push Ups - 4 x 10 reps Plank to Push Up - 2 x 10 reps Cool Down - Stretching - 2.7 cups of milk Notes Speed Bag - Need practice!! Heavy Bag - Working exclusively on range and my straights. Nutrition and Sleep - Sleep was decent (6 hours) with a 2 hour nap in the afternoon. Consumed roughly 3210 calories, 190 grams of Protein, 370 grams of Carbohydrates, 110 grams of Fat, and 6850 grams of Water.
2012/08/24 Early Morning: - Walking around for 6.5 hours delivering flyers. Notes: Nutrition and Sleep - Sleep was alright (6 hours), with a 3 hour nap after getting back from delivering flyers. Consumed roughly 3280 calories, 205 grams of Protein, 295 grams of Carbohydrates, 140 grams of Fat, and 4880 grams of Water. Taking the next two days off to give my joints and my feet a much needed rest.
2012/08/27 Workout: Warm Up - Bicycle Punching Drill 1 x 4 minutes - Joint rotations Door Pull Ups - 3 x 7 reps Pistol Squats (@ Assisted) - 3 x 6 reps Dips - 2 x 8 reps - 1 x 10 reps Rows (@Red Band) - 2 x 20 reps Elevated Chest Push Ups - 2 x 20 reps Lunges (@Red Band) - 2 x 20 reps Cool Down - Stretching - Joint Rotations - 2.4 cups (600ml) of 2% milk Notes: Pistol Squats - Still working on it. Getting slightly easier, though it's been a while so I can't really make a comment. Door Pull Ups - A slight improvement, but about the same as the last time. Dips - Better, managed to execute an extra two reps on the last set, whoo hoo. Nutrition and Sleep - 7 hours of sleep (alright). Consumed roughly 3160 calories, 225 grams of Protein, 300 grams of Carbohydrates, 120 grams of Fat, and 7380 grams of Water.
2012/08/28 Evening (Boxing) Warm Up: - Skipping 3 x 2 minutes Shadow Boxing - 1 x 2 minute round Heavy Bag - 5 x 2 minute rounds Padwork - 1 x 2 minute round Speed Bag - 1 x 2 minute round Punch Out Drill - 4 x 10 seconds Cool Down - Stretching - 2.7 cups of milk Notes Padwork - Decent session. Must practice jab more. Combo's are going well. Ducking and slipping are becoming more automatic, though more practice is needed. Heavy Bag - Working the range, dedicating a round to two to the jab. Having a nice pop on the bad, think my range is starting to develop. Didn't push the bag when punching, but instead caused the bag to have a "seizure" when hitting it. Felt right when hitting this session as well, must remember the feeling. Shadow Boxing - Should do this more before hitting the bag, it was a nice warm up. Speed Bag - Still god awful at this, but I'm making improvements, albeit not much haha. Nutrition and Sleep - Sleep was decent (6 hours) with a 2 hour nap in the afternoon. Consumed roughly 4070 calories, 240 grams of Protein, 455 grams of Carbohydrates, 140 grams of Fat, and 7090 grams of Water.
2012/08/30 Evening (Boxing) Warm Up: - Skipping 2 x 2 minutes Shadow Boxing - 1 x 2 minute round Heavy Bag - 6 x 2 minute rounds Padwork - 1 x 2 minute round Punch Out Drill - 4 x 10 seconds Cool Down - Stretching - Bowl of white rice with various Sashimi, Greens, Tamago, Sesame Oil and Soya Sauce Notes Padwork - Decent session. Patrick would hold the pads up for straights and we would move around whilst I fired off shots. Quite fun! Heavy Bag - Coming along, worked on straights the majority of the time, but I tossed in left hooks every few times. Right hooks seem odd, maybe should work on them more. Nutrition and Sleep - Sleep was decent (6 hours) with a 2 hour nap in the afternoon. Consumed roughly 3090 calories, 235 grams of Protein, 350 grams of Carbohydrates, 85 grams of Fat, and 7090 grams of Water.
2012/09/01 Afternoon (Boxing/Conditioning): Warm Up - Skipping 3 x 2 minutes Shadow Boxing - 1 x 2 minute round Heavy Bag - 3 x 2 minute rounds Punch Out Drills - 1 x 1 minute - 1 x 2 minutes - 1 x 3 minutes Circuit: Mountain Climbers - 2 x 30 secs Hanging Leg Raises - 2 x 30 secs Decline Crunches with Medicine Ball (@10lbs) - 2 x 30 secs Squats + Overhead Press with dumbbells (@10lbs each) - 2 x 30 secs Battling Rope Whips - 2 x 30 sec Burpees - 2 x 30 sec Farmers Walk + Deadlift with Kettlebells (@20lbs each) - 1 x 30 sec Bob and Weave with Slip Line - 2 x 30 sec Heavy Bag Work - 2 x 30 sec Tricep Press with TRX - 1 x 30 sec Atomic Push Ups with TRX - 1 x 30 sec Cool Down - Stretching - 3 cups of Vector cereal with 3 cups of 2% milk. Notes: Decline Crunches with Medicine Ball - At the top of the crunch, the medicine ball is launched into the air, followed by catching it, then lowering oneself down to finish the crunch. Farmers Walk + Deadlift with Kettlebells - You start by lifting the kettlebells up from the ground (Deadlift) walking for 10 steps, lower the kettlebells back onto the ground, then repeat. Atomic Push Ups with TRX - Feet is elevated, supported by the TRX. Atomic Push Up is where you first do a push up, then upon completing that, you bring your feet in, doing sort of a reverse crunch. You then do a push up, then bring your feet in, and repeat. Circuit in general - Evil. Just evil. Nutrition and Sleep - Sleep was good (8 hours) with a 1 hour nap in the afternoon. Consumed roughly 3320 calories, 170 grams of Protein, 475 grams of Carbohydrates, 80 grams of Fat, and 7690 grams of Water.