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Boxing Raven 04-19-2005 09:55 AM

Roy Jones Jr.
Hey bro,

Just a few things to take in to consideration:

1. In your photo, Roy Jones Jr. was only a super middleweight, which means he was fighting at/or around 169lbs, and he's only 5'11 tall. It's awesome to have an idol you want to look like, but keep in mind that Roy is extremely genetically gifted (which always helps). A guy like Jean Paul Mormeck may be a better goal for you to set for yourself, because he's around your height and his walk around weight is about 200lbs. He's also completely ripped. Do a google search under his name and you'll see what I mean. He just won the undisputed cruiserweight title about a month ago.

2. I think the best part of Jones physique is his abs, and you mentioned them exclusively in your thread. I have Roy Jones Jr's work out routine if you really want to do exactly what he does every day. (Let me know if you do, and I'll post it on here). I have interviewd Roy Jones Jr. several times, and I am very familiar with his workout routines. But I gotta tell you straight up, that after looking at your current routine, and knowing Roy's, there is a huge difference. You seem to only work abs a couple of days a week and at that, for only 30 or so reps. Roy Jones has been doing 1000 crunches a day (every day, with no days off) for aproximately 25 years now. That's why his abs petrued the way they do. His average ab work out is a good solid hour and a half every day, and that doesn't take in to consideration the amount of time he spends with weights and with his boxing. The reason why a lot of boxers have tight abs is simply because their workouts are very high in cardio activity. Lots of running (usually about 6 miles first thing in the morning) and then skipping, sparring, hitting the mits and speed bag etc. Also, when Roy Jones does his ab workout, he usually does it like a circuit (which is common in boxing) in other words, he might do 200 crunches, then 100 leg raises, followed by 50 roman chair sit-ups, without taking a break. You should maybe start by doing your 30 declines the way you do, but then immediately drop to the ground and do 30 leg raises, then sit up and do sit ups til failure. Repeat that 2 times, with every work out you do, and increase the numbers every week. Other than that....good luck. (let me know if you want that routine)


emceemikkal 04-19-2005 10:07 AM

yeah go ahead and post that, please...

Boxing Raven 04-19-2005 12:37 PM


Originally Posted by emceemikkal
yeah go ahead and post that, please...

k dude, I'll write it down tonight and post it tomorrow when I'm at work.


DShot 04-19-2005 01:48 PM

I didn't mean anything bad by sayin you sound "slim", i'm 6'2" 245, so 6'1" 180 IS slim compared to my fatass, lol. EAT EAT EAT!!!

emceemikkal 04-19-2005 06:20 PM


Originally Posted by DShot
I didn't mean anything bad by sayin you sound "slim", i'm 6'2" 245, so 6'1" 180 IS slim compared to my fatass, lol. EAT EAT EAT!!!

i didn't take it wrong. lol

Boxing Raven 04-20-2005 10:26 AM

As promised

Originally Posted by emceemikkal
yeah go ahead and post that, please...

Hey buddy,

Here is Roy Jones Jr's routine, as promised (this is his most recent routine as he told me when I interviewed him previous to his first fight with Antonio Tarver in November of 2004)

Wake-up: 5:30 am
Full Stretch: 25 Toe touches, 25 (per side) side 2 sides, 25 Torso twists, 100 pushups
Run: 3-5 miles

Home for breakfast: Srambled eggs, hashbrowns & a large portion of fruit.

Sleep until noon

Noon-3:30pm relaxation

3:30pm at the gym

Warm-up: 25 toe touches, 25 (per side) side 2 sides, 25 toorso touches, 100 push-ups, full body stretch, bounce on toes for 2-3 minutes

Shadow box: 4 x 4 minute rounds (only 30 second breaks between rounds)

Heavy Bag: 4 x 4 minute rounds (only 30 second rest between rounds)

Speed bag: 16 minutes (no breaks)

Jump Rope: 25 minutes (1 minute break afterwards)

Abs: 4 x 100 sit-ups (100 consecutive, with 30 second break between sets of 100)
4 x 100 leg raises (same set up as sit-ups)
4 x 100 crunches (same again)

After training Roy usually goes and plays basketball for an hour or two.

Home for dinner: Turkey or chicken, with pasta and huge helpings of vegetables. Roy always eats clean. No junk food in his diet whatsoever. He always eats non-processed healthy, whole foods.

Roy works out 6 days a week, taking only Sunday's off.

There you have it. Incredibly, he only trained with weights when he moved up to heavyweight to fight John Ruiz.

Hope that helps,


emceemikkal 04-20-2005 01:14 PM

sounds good. raven, are you a sports columnist?

Boxing Raven 04-20-2005 01:36 PM


Originally Posted by emceemikkal
sounds good. raven, are you a sports columnist?

I write for a boxing magazine and for an online boxing website. It's not my main occupation, I write in the evenings and weekends. If you ever want to know anything about boxing, or a particular fighter, I can probably help.

I have the workout routines for many other fighters too, but if you are looking to put on muscle, that wouldn't be the route to go. Gotta admit though, boxers have the best abs. (you have to, to take those shots)


emceemikkal 04-20-2005 01:38 PM

if i mixed that up with arm workouts and benching would that help? and eat more?

Boxing Raven 04-20-2005 01:52 PM


Originally Posted by emceemikkal
if i mixed that up with arm workouts and benching would that help? and eat more?

Well, the only problem I see with that, is that is a WHOLE hell of a lot of work. If you did all of that and also lifted heavy, my concern would be that you might burn up all your carbs and glycogen and that your body would eat up valuable muscle protein.

You mentioned you already do some other athletic activity, so that combined with Roy's work out and weight training could lead to injuries and unwanted bodyweight loss.

With that said, I do think you could get Roy's abs by doing Roy's ab work out 6 days a week.

What's more reasonable though?
(Keep in mind that Jones has never worked a regular job in his life, he has all day to train and rest)

I'd say if you kept up your regular athletics, and did half of Roy's ab work out 4-5 days a week, plus you trained your arms/legs/back/chest/shoulders in a split routine, you'd end up being one ripped, scary mofo.

As far as the other exercises Roy does, it all depends. If you want to be a boxer, sure. If you want to be more muscular than a boxer, I'd say cut back a bit of the cardio and eat/rest/lift heavy more.

In conclusion, I'd say take some tips from Roy's routine and add them to yours. If you find you are too tired at the end of the week, take something out of it (either from your athletics, Roy's training, or your weight training) and adjust accordingly. You may find as you get in top physical shape that you can add those exercises back at a later date, or you may remove them all together. Your body will guide you.

Good luck


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