TK's log

[tk_swag123]

Due to university spring break I will not have access to a barbell and rack for a week. I can still do pullups.

Other than that, I will use this time to catch up on conditioning, and train my "injury prevention muscles" which for me are neck, abs, biceps, hamstrings, and rear delts. Also will try to do a lot of technique focused shadowboxing.

[tk_swag123]

HIC
3 rounds shadowboxing

E x 20 minutes
Treadmill run

[tk_swag123]

Neck training:
neck hold and turns: 5 minutes on, 1 minute rest, 3 minutes on, 1 minute rest, 1 minute on

Did this boxing workout https://www.youtube.com/watch?v=WPOgYh8984A

30 situps

[tk_swag123]

Quick home core & upper back workout

1 minute side plank right side
1 minute side plank left side
1 minute front elbow plank
1 minute L sit hold (with butt on ground)
30 seconds single arm plank right arm
30 seconds single arm plank left arm

100 band pull aparts

I think I will be doing this routine more often. It's simple but challenging, can be done at home, and it takes less than 10 minutes.

[tk_swag123]

First strength session in over a week. Starting over week 4 from the second day.

Operator Week 4 Day 2
Squat 3x5 @ 75% with 225 lb
Bench 3x5 @ 75% with 155 lb
Pullups 5x5 with bodyweight

Assistance: 40 reps TRX row, 40 reps leg curl machine with 80 lb

[tk_swag123]

40 straight leg situps

[tk_swag123]

Neck training

neck hold/turn:
4 minutes on
1 minute off
1 min 40 seconds on
1 minute off
1.5 minutes on
1 minute off
1 minute on
1 minute off
1 minute on

Just didnt have it in me today to get a 5 minute set in. sad! I did extra sets to compensate

[tk_swag123]

Operator Week 4 Day 3 (squat and pullups only)
Squat 3x5 @ 75% with 225 lb
Pullups 3x5 @ bodyweight

HIC
Indoor power intervals (60 seconds long)
x 3 reps

For my reference: used the 15 incline setting and 5.2 speed setting

[tk_swag123]

Straight leg situps, 50 total reps.

[tk_swag123]

HIC
Heavy bag, mittwork, sparring. Lost track of how much i did but it was definitely a workout.