Virtual Training for a Smarter Universe

The Solution Work Out Day By Day Continued

Hello ALL,
Since my teammate, trainer and friend Joel "The MACHINE" Mosley has started posting a workout journal I decided I would STOP being LAZY and start posting my workouts from time to time.

First off, I would like to say my PHILOSOPHY for working out is SHORT and INTENSE. I try to make my WORKOUTS a TEST, not ONLY of the MUSCLES but of the MIND! I attempt to PUSH MYSELF to the point of possibly GIVING UP during my workouts at least ONCE. I like to think to MYSELF during a workout,"Well what are you going to do?" Are you going to do 4 sets like WE(me speaking to myself) agreed on before we started". That is when I know I am working HARD! I know then I am CHALLENGING NOT ONLY MYSELF but MY LIMITS!!! I am challenging not only my MUSCLES but my MIND (Drive,Will,Heart,Determination,Focus,Confidence ALL THAT)!

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Permalink Reply by Mike "The Solution" Lee on April 5, 2009 at 7:50pm: Saturday

9:00 AM @ Gym 360 - Training with World Renowned trainer Dub Huntley
Focus Pads (Continuous Movement,Working both Offensive/Defensive/Counter Techniques) - 4 rounds (3 minutes/30 second rest)
Heavy Bag (Staying Active, Executing Punches w/ POWER and Proper Technique) - 4 rounds (3 minutes/30 second rest)
Shadow Box (Staying Active w/ High Punch Output, Executing Proper Technique) -6 rounds (3 minutes/30 second rest)

This was a tough workout DUB is EXACTLY the trainer I need. He is extremely technical and BELIEVES in HARD WORK. He is DEFINITELY the TRAINER for ME. Under his direction THE SOLUTION is DEFINITELY on schedule to perform at an Extremely High Level. I have the UTMOST CONFIDENCE in DUB. His Experience and expertise is going to be VERY IMPORTANT when I start COMPETING PROFESSIONALLY. Thanks again Joel "The MACHINE" Mosley and DUB! 2009 The YEAR MOS-LEE BOXING and DUB HUNTLEY are INTRODUCED to the BOXING WORLD!!; ▶ Reply to This

Permalink Reply by Mike "The Solution" Lee on April 5, 2009 at 8:34pm: Sunday

Shadow Box (Staying Active w/ High Punch Output, Executing Proper Technique) -30 minutes NON- STOP (No Resting)
Burpees(Up/Down)w/Push up - 5 X 20 (1 minute rest)

This workout was tough. I started to fatigue during the 30 minutes of continuous shadow boxing. The BURPEES were DEFINITELY CHALLENGING. Burpees(Up/Downs) with a PUSH UP are a GREAT, full body exercise. I feel the Burpees CHALLENGED me after my first 20 reps. I have to say once I got to 50 reps of Burpees I thought to myself that should be SUFFICIENT. I then figured, if I think that is SUFFICIENT or enough then that probably means I should PUSH to do another 50 more reps because I know these EXTRA 50 BURPEES are going to be a BIG help in rounds 10, 11 and 12 which are considered the CHAMPIONSHIP ROUNDS..........Bringing my total to 100 Burpees w/ Push Up. A WORLD CHAMPIONSHIP TITLE is definitely something that is GIVEN. It has to be TAKEN through HARD WORK, PREPARATION,SACRIFICE and DEDICATION.

CORE Workout
Benderball Core Workout - Workouts 1 and 2 w/ Bender ball Workout DVD

I have to say I HATE ab workouts. This was challenging and effective.

This workout was done in my living room while I watched a BOXING MATCH on television. I completed this workout in 45 minutes.; ▶ Reply to This

Permalink Reply by Mike "The Solution" Lee on April 8, 2009 at 11:25pm: Monday

Squat Jumps (Kangaroo Hops)w/ 60 lb Barbell on Back - 1 X 12 hops using maximum height and distance or 25 yards
Bent Over Row to Push Up (Burpee Style)w/ 110 lb lb Barbell - 1 X 10
Toe Touch to Reverse Lunge Walking - 1 X 25 yards or 30 Lunges
Squats/Lunges while Pushing Weighted Ball Thrusts (10 lb) - 2 sets Squat X 30/ 2 sets Lunge Left and Right Leg Up X 30

I did four(4) sets completing all four exercises consecutively with No REST. I rested 1 minute between each set. This workout took me about 30 minutes to complete. My friend and trainer Joel "The MACHINE" Mosley completed this tough workout with ME! BIG UPS to THE MACHINE! Great WORK!! NOT too many people are/can/or will workout like this! The workout of CHAMPIONS!

This workout was tough, but I would not call it CRAZY CHALLENGING, but this circuit will check your will. Joel as well as myself agreed we should WORKOUT hard, but be smart because tomorrow we are scheduled to workout with DUB HUNTLEY. He makes US WORK and I MEAN WORK HARD!; ▶ Reply to This

Permalink Reply by Mike "The Solution" Lee on April 8, 2009 at 11:47pm: Tuesday

Workout @ Gym 360 w/ World Renowned Trainer/ Boxer Dub Huntley

Focus Mitts - 3 rounds Working Technique, Accuracy and Endurance (3 minute/30 second rest)
Heavy Bag - 4 rounds Working Good Technique and Power while executing Punching Combos (3 minute/30 second rest)
Body Shot Focus Bag - 1 round Punching using Maximum Punching Power also develops Endurance(3 minute/30 second rest)
Shadow Box - 6 rounds (High Movement and Punch Output using proper technique(3 minute/30 second rest)
Speed Bag - 10 minutes Continuous Punching

As ALWAYS DUB worked me and THE MACHINE HARD! NO PAIN! NO GAIN!!; ▶ Reply to This

Permalink Reply by Mike "The Solution" Lee on April 9, 2009 at 1:40am: Wednesday

Clean and Jerk - 145 lb 1 X 10
Lunge - 30 lunges or 25 yards for distance
Hammer Chest Press - 90 lb (15 reps)
Duck Walk - 25 yards for distance
Wide Grip Chin Ups -body weight
Bear Crawl - 25 yards for distance

This Workout is really FUNNY. This morning I woke up and thought for a workout I am going to do 100 Cleans. The problem is that I came up with this workout too early, before I started, because I am a competition junky. I compete with anyone, anyone who is around ....hell I will even compete with myself as you will soon see in a quick minute. By the time I shaved and thought I might as well do a Clean and Jerk. That is tough. RIGHT? I could Chin ups making that 100 Chin ups and Clean and Jerks. That is impressive. Yeah? Right. That should be Challenging. I mean if I am going to Push I might as well do a Pull. Right? I can do a Chest Press. Because I am a Competition Junky! A CHALLENGE FIEND. The workout Above is what I came up with by the time I had REACHED the gym. Now all I need to do is find some CRAZY,DETERMINED, IRON WILLED, NEVER SAY QUIT, NEVER SAY DIE TYPE UP CHALLENGE FREAK like myself to do this workout with me. You know a Partner in CRIME. Luckily for me I am training my friend, as well as client Paddy Spence. I have trained Paddy for quite sometime now and Paddy is the ONLY person that has completed the most of my workouts with me. He is ONE TOUGH SON OF A SPARTAN. Paddy likes challenges just like me so when I tell him we are doing 100 Clean and Jerks, Lunge 25 yards,Hammer Chest Press 90 lbs for 15 reps,Duck walk.....he does not even flinch. He says,"sounds like that is going to be tough" with a smile........a devious SMILE at that! See what I mean......Crazy......He is Crazy I tell you!!! The only thing that me and Paddy did not think, would be a problem, would be time. We ran out of time our 60 minute session topped out. We calculated we worked for 48 minutes of working sets, continuously and rested for 9 minutes which totaled 57 minutes. This workout was NO JOKE! Paddy you are the MAN! BIG UPS!! We did 8 sets which totaled 80 reps of Clean and Jerks, Chest Press and Chin Ups. I am more than sure we would have reached 100 if we would not have run out of time because me and Paddy never give up. If you are STRONG Mentally everything else follows suit.Being STRONG Mentally you can will victories when you don't quite have it that not or you are not feeling at your best. That's when the GREAT ONES find other ways to be successful when mother nature has robbed them of their INCREDIBLE SUPER HUMAN GIFTS of ATHLETICISM. Its their WILL NOW. Their WILL to WIN!; ▶ Reply to This

Permalink Reply by Mike "The Solution" Lee on April 12, 2009 at 10:01pm: Thursday

9:00 AM @ Gym 360 - Training with World Renowned trainer Dub Huntley
Focus Pads (Continuous Movement, Working both Offensive/Defensive/Counter techniques) - 4 rounds (3 minutes/30 second rest)
Heavy Bag (Staying Active w/ POWER and using Proper Technique) - 4 rounds (3 minutes/30 seconds rest)
Shadow Box (Staying Active w/ High Punch Output, Executing Proper Technique) -6 rounds (3 minutes/30 second rest)

Although I am doing the same drills everyday. It is different because I am learning different techniques and correcting mistakes making it totally different each day.

These workouts are tough, but they are exactly the intensity I need and want!; ▶ Reply to This

Permalink Reply by Mike "The Solution" Lee on April 12, 2009 at 10:14pm: Friday

No WORKOUT

I Rested, for some odd reason, my right knees was making a clicking sound, not hurting just making a clicking sound when I walked. I decided to play it safe and let it rest. Its on tomorrow. I am scheduled Saturday with Dub at 360. I enjoy working with Dub. I always tell Joel we are becoming trained assassins. Dub really knows his stuff. REALLY. I feel with him in my corner, I as well as Joel's potentials are limitless in boxing. Trained Assassins......yeah right. I ,and anyone that knows Joel, knows that, we are the nicest individuals you will ever bump into. I definitely do feel like I am being trained by the Black, Jedi Master YODA of Boxing (Dub) so I feel like I am becoming a trained ASSASSIN! EXCITING HUNH!! (LOL) Like A SPY too....008! Boxing is purely a sport for me, but I do have to say, Joel does like to make people BLEED! Wassup with that JOEL? You a Murderer a Somethin'?; ▶ Reply to This

Permalink Reply by Mike "The Solution" Lee on April 12, 2009 at 10:29pm: Saturday

Man the ALARM did not go off. I missed my session with Dub I am pissed. It is so funny the night before these workouts with Dub I can Hardly sleep. I can remember loving to practice football. This is exactly the same thing. Shoot, its better. At this point working out to me now is what I am getting paid to do. I think the general public thinks its messed up that these athletes get paid these incredible amounts of money to play a game. The game is the fun part. The MILLIONS of hours of mental preparation, the physical torture to prepare to perform, the sacrifices that are endured to be Champion. Funny thing about all of that I listed is I like to do all of those I just listed. Too be paid to be a professional athlete for me is INCREDIBLE. It is a MIRACLE. Anything is POSSIBLE......ANYTHING!!!! I arrive at the gym and Dub is leaving. I am pissed, but I understand. Now I have to get my workout in on my own.

I am accompanied by my fiance'(Mari) who works out with me from time to time. It is good sometime being a boxer having others to workout with you and support you because when you are in the ring its just you. I am used to playing team sports,but I welcome the independence and sole responsibility.

Shadow Box (Staying Active w/ High Punch Output, Executing Proper Technique) -6 rounds (3 minutes/30 second rest)
Heavy Bag (Staying Active, Executing Punches w/ POWER and Proper Technique) - 8 rounds (3 minutes/30 second rest); ▶ Reply to This

Permalink Reply by Mike "The Solution" Lee on April 12, 2009 at 10:38pm: Sunday

I was a little lazy, a little lethargic. One thing that I do to hold myself accountable and I feel is a good trick atleast for myself. I will speak or at least tell someone I am close to that I am going to workout and even explain what I am going to do. Ieven speak it out loud just so I am making myself aware that I have to be done. Today, was Sunday, Easter Sunday and we spent Easter Sunday, at Church my family and Joel "The MACHINE" Mosley and his wife , NUTRITIONIST Debbie Mosley. I told Joel at Islands after church that I was going to at least do 100 Burpees w/Push up (5 X 20 reps)for a workout today and now it is 10:00 PM. Here goes NOTHING!! AAAAAAAAAAAAAAAAAAAAAAHHHHHHHHHHHHHHHHHHHHH!

Burpees(Up/Down)w/ Push Up - 5 X 20 (30 seconds-1 minute rest); ▶ Reply to This

Permalink Reply by Mike "The Solution" Lee on April 13, 2009 at 2:57pm: Week 6

Monday

Overhead Squats - 1 X 15 (90 lb)
Walking Lunges w/ 90 lb Barbell on back - Distance to next workout station or 20 yard distance
Plyometric Burpee(Up/ Down) w/ Squat Jump - 1 X 10 (5 reps exploding pushing arms/feet off ground,5 reps exploding pushing arms off ground, 10 reps regular push up)
Duck Walk w/ 30 lb weight Overhead - Distance to next workout station or 20 yard distance
Chin Up to Burpee(Up/Down) to Push Up - 1 X 10
Bear Crawl - Distance to next workout station or 20 yard distance

I completed all six(6) exercises for four (4) sets only resting 1 to 1 1/2 minutes between all four sets. This workout might have been the toughest to date. Funny because when I thought of this workout I thought to myself it will CHALLENGING, but nothing like the 8 sets of TORTURE me and Paddy did last week on Wednesday. It turns out that this workout seemed, just as HARD, after getting feedback from my workout partner, Paddy Spence, who also agreed this workout was definitely one of the most challenging workouts we have completed. Its Official this WORKOUT was HARD, HARD as HELL , but obviously NOT as HOT. What made this workout, difficult, is that each exercise CHALLENGED the legs. This WORKOUT was four(4) sets of PAIN with a PURPOSE. My legs burned for the entire 50 minutes. Big Ups to Paddy and Joel "The MACHINE" Mosley for completing this CHALLENGING feat of WILL POWER!! To my fellow SPARTANS. Salou! Salou!! Salou!!! Keep Pushing Yourself and Keep Working .................Anything is POSSIBLE!!!!; ▶ Reply to This

Permalink Reply by Mike "The Solution" Lee on April 14, 2009 at 5:13pm: Tuesday

Workout @ Gym 360 w/ World Renowned Trainer/ Boxer Dub Huntley

Shadow Box - 4 rounds (High Movement and Punch Output using proper technique(3 minute/30 second rest)
Focus Mitts - 4 rounds Working Technique, Accuracy and Endurance (3 minute/30 second rest)
Heavy Bag - 4 rounds Working Good Technique and Power while executing Punching Combos (3 minute/30 second rest)
Shadow Box - 6 rounds (High Movement and Punch Output using proper technique(3 minute/30 second rest)

As ALWAYS DUB worked me and THE MACHINE HARD! NO PAIN! NO GAIN!!; ▶ Reply to This

Permalink Reply by Mike "The Solution" Lee on April 15, 2009 at 1:57pm: Wednesday

Speed Lunges w/ 8 lb Dumbells in hand - Distance to next exercise or a distance of 20 yards
Hammer Press 70 lb - 1 X 20 ( 10 Alternate/10 simultaneous)
Frog Hops(Squat jumps for height not distance) - Distance to next exercise or a distance of 20 yards
Chin Ups - 1 X 10
Toe Touch to Reverse Lunge - Distance to next exercise or a distance of 20 yards
Continuous Punching w/ 3 lb Dumbells shoulder height or higher ( as quick as possible) - 1 minute

I completed all six(6) exercises for four (4) sets only resting 1 to 1 1/2 minutes between all four sets. This workout was TOUGH, but this was a SPEED workout to enhance quickness and explosion.; ▶ Reply to This