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real name
K W O
age
18
gender
Male
location
Munroe Falls, OH, US
gym
occupation
Cook/Service
Overall Goal
///
Improve For A Sport
I am boxing, kick boxing, wrestling, and running.
I want to run competitively and possibly play rugby and basketball.
Progress & Goals
BEFORE
CURRENT
175 Lbs.
LEAN BODY MASS
41 Lbs.
BODY FAT
CURRENT WEIGHT
216
Lbs.
Apr 28, 2012
CURRENT BODY FAT
19
%
Apr 16, 2012
PROGRESS HISTORY
Lbs.
2011-06-09,2012-04-16,2012-04-28
220,212,216
Aug 23, 2012
200 Lbs.
%
2011-06-09,2012-04-16
20,19
Lbs.
2011-06-09,2012-04-16,2012-04-28
176,171.7,175
Programs
My Workout Philosophy View My Full Workout Program
Boxing conditioning
Warmup: 15 minute jog (~1.5 miles)
1st boxing circuit:
- 5 min. jump rope
- 3 rounds of 5 minute target practice - focus on form and technique
- 3 rounds of 5 minute target practice - focus on power
- 5 rounds of 1 minute Heavy punching bag - focus on exploding, fury, and getting fatigued
- 3 x 100 meter sprint
- 12 x 2minute sparring rounds with a partner/multiple partners
Resistance/Cardio:
- 2 mile jog
- Leg workout - 3 sets of each leg press/squat/calf raise
- 2 mile jog
- Upper body workout - 3 sets of each Incl/Flat/Decl bench press (65% of body weight)
- 2 mile jog
- Arm/Ab workout - 3 sets of "down the rack" (curl a weight that you can rep 15 times in each hand, and immedietly curl a weight 5 pounds lighter until down to 5 pound wiehgts), 3 sets of Rectus abdominal crunches and 3 sets of oblique crunches, both with weights.
- 5 mile jog
2nd boxing circuit:
- 3 rounds of 5 minute target practice - focus on form and technique
- 3 rounds of 5 minute target practice - focus on power
- 5 rounds of 1 minute Heavy punching bag - focus on exploding, fury, and getting fatigued
- 3 x 100 meter sprint
- 12 x 2minute sparring rounds with a partner/multiple partners
My Nutrition Program View My Full Nutrition Program
Kwonj has not added any program information.
My Supplement Program View My Full Supplement Program
Kwonj has not added any program information.
My Motivation Program View My Full Motivation Program
Kwonj has not added any program information.
Kwonj Lost a total of 8 pounds. Goanna try and get 4 pounds lost by the end of April. Hope to be down to 200 by June.
Apr 16, 2012 | Like
Kwonj Been ripping it hard lately. Dropped about 5 pounds, working on my running and boxing
Mar 31, 2012 | LikeVisitor Comments
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Kwonj added a new photo to his photo gallery.