Getting the boxer physique, from an overweight perspective

[bigdave17]

He's a body builder. So for his goals, he is doing just fine.

Just because you train like someone doesn't mean you'll look like them. Your genetics are different.

I suggested his videos because he offers good general advice not because you will look like him.

genetics lmao

more like you'll never resemble anything close to him cause you're on 10 lbs of steroids

 

[GrowingPains]

genetics lmao

more like you'll never resemble anything close to him cause you're on 10 lbs of steroids

Okay

 

[PeasantPlayer]

This thread went back to square 1

 

[PeasantPlayer]

Split/whole body doesn't matter at all to me. I've done both and they're both highly effective. I'm ripped and muscular right now from eating clean and doing whole body workouts, with cardio, 5xs per week.

Damn you working out 5 times a week

 

[GrowingPains]

Split/whole body doesn't matter at all to me. I've done both and they're both highly effective. I'm ripped and muscular right now from eating clean and doing whole body workouts, with cardio, 5xs per week.

Fvck I hope lifting doesn't make me look like you do in your profile pic! Haha

 

[PeasantPlayer]

Sometimes 6 and I can maintain that for months, especially when I'm eating super clean and minimal (which I've been doing for the past 2 months). I get a lot of flak for this but I do not believe in overtraining. I train hard and I go all-out every time. I can get complacent at times but very rarely will I exercise less than 3xs per week and I maintain a pretty solid devotion to the same austere bland diet year round.

Whats your 5 day look workout plan look like

 

[bigdave17]

just FYI guys, you can be ripped eating moderately clean and drinking mild amounts of booze (or even heavy amount of booze say 1 day a week)


the important thing is eating the proper amount of calories required to get shredded

 

[speed dawg]

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

This post should be a sticky. I wish newbies would take note, this guy is doing what it takes to have a good body.

What are you now, Espi? Upper 40s? And he still looks like those pics.

Serious question - how is the libido?

 

[Ranger]

Serious question - how is the libido?

The right question.

 

[speed dawg]

The right question.

It's bad that we have to ask these questions, but it's reality. The T crisis is real.

I would imagine that Espi is doing just fine, due to the high amount of heavy lifts he's doing. Box jumps and deadlifts specifically.

Cashews and almonds are gold for that sort of thing, too.

 

[Ranger]

It's bad that we have to ask these questions, but it's reality. The T crisis is real.

I would imagine that Espi is doing just fine, due to the high amount of heavy lifts he's doing. Box jumps and deadlifts specifically.

Cashews and almonds are gold for that sort of thing, too.

My testosterone is hanging around 700 right now. Got it tested a week ago.
When I was working out much harder like Espi it hovered around 500-550
So now I do heavy deadlifts and sprints (deadmill sprints now that it’s winter)
I stopped any redundant cardio an opted for a loaded pack and a 4 mile hump when it warms up.

Im a bowhunter and tackle bad a$$ mountains. So I’ve tailored things to my lifestyle. I have a good six pack and higher testosterone as a result.

 

[PeasantPlayer]

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

Awesome dude on the lifts did you increase the weight at all? If you did was it weekly or monthly or not at all?

 

[EyeBRollin]

I workout 3 times a week, never more than an hour each session. I never could do more than 3 times per week and function like a normal. I get serious overtraining symptoms that way. Even now I do 2 weight days followed by an cardio only day. Rinse and repeat.

 

[PeasantPlayer]

I workout 3 times a week, never more than an hour each session. I never could do more than 3 times per week and function like a normal. I get serious overtraining symptoms that way. Even now I do 2 weight days followed by an cardio only day. Rinse and repeat.

Was thinking doing something similar 1 day weights kettlebell lifting jump rope 2nd day lighter weight workload some polymeric and jump ropes. 3rd day just polymetrics jump rope and light kettle work and 4th day all cardio

 

[PeasantPlayer]

Is there really a difference between high and low reps

 

[PeasantPlayer]

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]

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]

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?

 

[PeasantPlayer]

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]

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