Getting the boxer physique, from an overweight perspective

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PeasantPlayer

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My work out yesterday
Jump rope
1 min plank
3x8 deadlifts
3x8 incline bench press
25 box jumps
10 tire lifts
4 sets of farmer walks
4 sets of shrugs
Jump rope
 

Maitreya

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getting lean is 90% about diet

you can pick daisies in a field and be shredded with 8 pack abs if you diet correctly
you can burn 6,000 calories a day and still be fat like NFL offensive linemen who eat a billion calories a day
Cardio & ab training make an impact but, yeah, what Big Dave said. Abs are made more in the kitchen than in the gym.
 

PeasantPlayer

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M-F same old stuff. I rarely change things up. Same small staple of food, drink, and exercises. I train in the aft. I have two gyms very close to my work office. I switch up the gyms but not the workouts. I start work at 9 am train in the aft around 3 pm then go back to the office to eat then resume work until 8 pm.

Zero alcohol consumption M-F. I drink only water and K-cup Starbucks coffee with organic creamer. Weekends eat and drink 70% clean.

On SAT I like mountainbiking 20 miles or so stopping for intervals of 25 pushups until I get to 200-300 pushups.

Meal 1
Old fashioned oatmeal w/unsweetened original almond milk
Organic brown sugar
3 organic eggs (swallowed raw)
Handful of Cashews or almonds

Meal 2
Plant-based protein shake or bar
Cashews or almonds

Meal 3
5 oz tuna
Organic Brown or white rice
Organic spinach with organic dressing
Cashews or almonds

Meal 4
Plant-based protein shake or bar
Cashews or almonds

Meal 5
5 oz tuna
Organic Brown or white rice
Organic spinach with organic dressing
Cashews or almonds

Meal 6
Plant-based protein shake or bar
Cashews or almonds


Giant sets/whole body/cardio repeat 3-4 times no-to-minimal rest throughout the workout.

MON
box jumps 25
Deadlifts 185 ×15, 225x12, 225x12, 225×12
Jumpropes 300
Farmers carry 1 min 60s, 60s, 55s, 55s
Shrugs 70s, 70s, 70s, 70s×10

TUES
jumpropes 300
Db incline press 75s x12 75s x12 70s× 10 70sx10
Jumpropes 300
Skullcrushers 25s 25s 20s 20s E-Z curl bar

WEDS
backsquats and pullups
135x20 185x15 225x10 225x10 185×15 135 ×20
10 pullups each set
Supersetted 6xs no-to-minimal rest

THURS
Box jumps 25
Standing overhead shoulder press 35s×10 30sx10 30sx10 25s×10
Jumpropes 300
Side lat raises 10sx25 15s×20 20sx15 25sx10

FRI bodyweight-only superset done 4 times (favorite workout) no-to-minimal rest throughout the workout.

Jumpropes 300 ×4
Pushups 50 x4 (feet on swiss ball/full range of motion)
Maybe some pullups or dips maybe not
Do you increase weight on your bench press and squats deadlifts every week or keep it the same?
 

Espi

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Cardio & ab training make an impact but, yeah, what Big Dave said. Abs are made more in the kitchen than in the gym.
I focus on doing BOTH at a 100% level. I have no use or regard for diet-to-fitness ratios.
 
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Espi

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I like the exercises you're doing. That volume looks like overkill to me. It takes only a few different exercises with all-out intensity to get a kickass sweat-inducing workout.

Notice below that I inserted a space in the list of exercises in your workout. In my opinion you can get 2 days' worth of training from what you posted below.

My work out yesterday
Jump rope
1 min plank
3x8 deadlifts
3x8 incline bench press
25 box jumps

10 tire lifts
4 sets of farmer walks
4 sets of shrugs
Jump rope
 

Espi

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Do you increase weight on your bench press and squats deadlifts every week or keep it the same?
Yes but that's not my main focus. Every lift in my workout is preceded by intense cardio. For example 300 jumpropes followed by 185×15 deadlifts. Then repeat 300 ropes 225x 10 deadlifts. When I finish the rope I'm sweating and breathing hard. It usually takes me 2-3 pauses before I can get to 15 deadlifts at 185 or 10 reps at 225, but regardkess of the weight I make sure my jumprope/deadlift superset is fvucking brutal. My heart and lungs take more of a beating than my muscles, and THAT is the main focus for me. Cardio over heavy weights for me.
 
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PeasantPlayer

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I like the exercises you're doing. That volume looks like overkill to me. It takes only a few different exercises with all-out intensity to get a kickass sweat-inducing workout.

Notice below that I inserted a space in the list of exercises in your workout. In my opinion you can get 2 days' worth of training from what you posted below.
My jump rope sessions were 1 minute each. I went in thinking I was going to pull off 10 minutes jump rope before and after boy was I humbled.

If I split them up I'll barely break a sweat?

1 minute planks are pretty quick but I get what you're saying
 

PeasantPlayer

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Yes but that's not my main focus. Every lift in my workout is preceded by intense cardio. For example 300 jumpropes followed by 185×15 deadlifts. When I finish the rope I'm sweating and breathing hard. It usually takes me 2-3 stops before I get 15 deadlifts but that ser alone if fvucking brutal. THAT is the main focus for me.
Today I did 10 minutes on concept 2 rowing machine, after that I did 1 minute plank, then I did 3x8 regular bench press followed by 3x8 squats. After that I did one of those wired machine chest presses 3x10 followed by 3 sets of 25 kettlebell swings and 3 sets of goblets? I think that's what they are called. Then I do 10 more minutes on concept 2, this took an hour all together. Today might have been too much volume l, but it's a test week and open for refinement
 

Espi

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I've NEVER lifted heavy on anything. I'm not opposed to it and I wish I were stronger.

For years I've been lifting at most 225x10 squats on the Smith machine 275×5 deads...75's×12 flat DB press (always DBs with me on chest press).
 
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PeasantPlayer

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I've NEVER lifted heavy on anything. I'm not opposed to it and I wish I were stronger.

For years I've been lifting at most 225x10 squats on the Smith machine 275×5 deads...75's×12 flat DB press (always DBs with me on chest press).
So you don't increase weight on your lifts and benches?
 

Espi

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So you don't increase weight on your lifts and benches?
Not much:
Squats and pullups 6 supersets
no-to-minimal rest throughout

135×20 then 10 pullups
185x15 then 10 pullups
225x10 10 PU
225 x10 10 PU
185X15 10 PU
135x20 10 PU

Been doing that same exact workout for the past several years once a week occasionally 2x week. Same exact poundage...for years. Very very occasionally I'll go up to 315x5 but not a pound more.
 

PeasantPlayer

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Not much:
Squats and pullups 6 supersets
no-to-minimal rest throughout

135×20 then 10 pullups
185x15 then 10 pullups
225x10 10 PU
225 x10 10 PU
185X15 10 PU
135x20 10 PU

Been doing that same exact workout for the past several years once a week occasionally 2x week. Same exact poundage...for years. Very very occasionally I'll go up to 315x5 but not a pound more.
So you start with 135 and then increase weights and then bring it back down interesting
 

Espi

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My jump rope sessions were 1 minute each. I went in thinking I was going to pull off 10 minutes jump rope before and after boy was I humbled.
A colleague of mine remarked that jumprope is "cute" but REAL men train with weights.

I advised that Tyson and Ali would disagree.
 
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PeasantPlayer

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A colleague of mine remarked that jumprope is "cute" but REAL men train with weights.

I advised that Tyson and Ali would disagree.
Ha.... gym junkies..... jump rope is a kick butt work out. Lifting weights too much makes you stiff and way to bulky... I'm not lifting to be a bodybuilder nor is anyone else. I was doing planks at the gym and these 2 guys walk in 1 younger and 1 older and they walked past me to some weight machines (curls) they started making mocking noises I wonder if it was about me. Maybe it wasn't... Ive seen the older guy at the gym he's obnoxious talks loud makes corny jokes and yawns loudly I just want to smack him
 
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Espi

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If I split them up I'll barely break a sweat?
EDIT I'd move the deads to the other workout containing the shrugs and farmers carries (FC are excellent for building big beefy traps and forearms). I would replace plank with squats (squats are a killer core AND trunk strengthener in my opinion).

In one workout alone you have deads and bench, which is GREAT in my opinion. Nothing wrong whatsoever with that.

But those two movements alone (deads and bench) should have you breathing hard and sweating profusely. If you're not then I advise an upgrade on intensity, weight, reps...whatever it takes to get your ass kicked...should be a torturous workout in my opinion.
 
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PeasantPlayer

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M-F same old stuff. I rarely change things up. Same small staple of food, drink, and exercises. I train in the aft. I have two gyms very close to my work office. I switch up the gyms but not the workouts. I start work at 9 am train in the aft around 3 pm then go back to the office to eat then resume work until 8 pm.

Zero alcohol consumption M-F. I drink only water and K-cup Starbucks coffee with organic creamer. Weekends eat and drink 70% clean.

On SAT I like mountainbiking 20 miles or so stopping for intervals of 25 pushups until I get to 200-300 pushups.

Meal 1
Old fashioned oatmeal w/unsweetened original almond milk
Organic brown sugar
3 organic eggs (swallowed raw)
Handful of Cashews or almonds

Meal 2
Plant-based protein shake or bar
Cashews or almonds

Meal 3
5 oz tuna
Organic Brown or white rice
Organic spinach with organic dressing
Cashews or almonds

Meal 4
Plant-based protein shake or bar
Cashews or almonds

Meal 5
5 oz tuna
Organic Brown or white rice
Organic spinach with organic dressing
Cashews or almonds

Meal 6
Plant-based protein shake or bar
Cashews or almonds


Giant sets/whole body/cardio repeat 3-4 times no-to-minimal rest throughout the workout.

MON
box jumps 25
Deadlifts 185 ×15, 225x12, 225x12, 225×12
Jumpropes 300
Farmers carry 1 min 60s, 60s, 55s, 55s
Shrugs 70s, 70s, 70s, 70s×10

TUES
jumpropes 300
Db incline press 75s x12 75s x12 70s× 10 70sx10
Jumpropes 300
Skullcrushers 25s 25s 20s 20s E-Z curl bar

WEDS
backsquats and pullups
135x20 185x15 225x10 225x10 185×15 135 ×20
10 pullups each set
Supersetted 6xs no-to-minimal rest

THURS
Box jumps 25
Standing overhead shoulder press 35s×10 30sx10 30sx10 25s×10
Jumpropes 300
Side lat raises 10sx25 15s×20 20sx15 25sx10

FRI bodyweight-only superset done 4 times (favorite workout) no-to-minimal rest throughout the workout.

Jumpropes 300 ×4
Pushups 50 x4 (feet on swiss ball/full range of motion)
Maybe some pullups or dips maybe not
What do the s stand for sets or seconds!?!?!
 

PeasantPlayer

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EDIT I'd move the deads to the other workout containing the shrugs and farmers carries (FC are excellent for building big beefy traps and forearms). I would replace plank with squats (squats are a killer core AND trunk strengthener in my opinion).

In one workout alone you have deads and bench, which is GREAT in my opinion. Nothing wrong whatsoever with that.

But those two movements alone (deads and bench) should have you breathing hard and sweating profusely. If you're not then I advise an upgrade on intensity, weight, reps...whatever it takes to get your ass kicked...should be a torturous workout in my opinion.
? What do the s mean after some of the workouts 75s? Seconds?
 

GrowingPains

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"The physique on the right (in the video it's actually the one on the right, in the thumbnail its different)... that is not sustainable. That is not healthy... that does not feel good"
 
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