Boxing

QUICK UPDATE: Progress pics will be delayed so I'll make them week 5 progress pics rather than week 4. I've been super busy with my three summer school classes, my satellite project for school, and trying to find the time to sleep and see friends. I have been making gains but don't have the extra time to go take bathroom mirror selfies at the moment.

   Today Jordan F. and I did another garage boxing workout. We're going to gradually incorporate more exercises into the rotation as we acquire more home gym equipment. We started with just heavy bag workouts and began to transition into heavy bag and explosive cardio hybrids. As of late we've been doing pushups and jumping rope in between rounds. Next time we're also going to integrate resistance bands. A homemade TRX is next.
     I broke down the workout numerically based on the order of things I did. Jordan's workout was slightly different since his HIIT ability is much greater than mine at the moment. He's able to go for longer rounds with more power. I can't sustain my speed and power for much longer than two minutes per round.

Workout:

1) 3 min. Power + Speed Round
2) 50 hops jump rope
3) 20 lateral raises
4) 50 pushups
6) 2 min. Speed Round
7) 30 hops jump rope
8) 50 pushups
9) Speed + Reaction Drill*
10) 20 lateral raises
11) 50 pushups
12) 30 hops jump rope

*We used each other's gloves as targets, creating and altering scenarios in which we picked a point of attack and performed the movements. We often started with jabs and worked our way into hooks. This drill also included the partner holding to attack every here and there to work on reaction time and improve reflexes.

Diet of the Day:

Meal 1:
-27g whey protein shake w/2% milk
-2 cup raspberry + blueberry smoothie
-5 egg whites
-3 Aidell's chicken teriyaki meatballs

Meal 2:
-5 homemade meatballs (Ground New York steak + homemade garlic tomato sauce)
-2 cups corn

Meal 3:
-Apple
-Lemon Quest bar

Meal 4:
-27g whey protein shake w/ dark chocolate almond milk
-1 cup raspberries

Meal 5*:
-12oz flank steak
-3 cups sautéed carrots
-1 cup brown rice

*I'm not the biggest fan of having large dinners but I was absolutely famished after the workout and needed food. I don't know what it is about steak but if I only eat a small amount I will not feel full. It is for this reason that I prefer chicken and salmon over steak. I added in a small amount of extra carbs with the brown rice.