This training log will start tomorrow. I have recently decided to take up MMA because I want to use the word "bro" every other sentence and wear Affliction shirts. But in all seriousness it turns out I really enjoy fighting and I'm not that bad at it [compared to my other idiot friends who I've fought against].
I've quit golf competetively as my main sport, so now I'll be able to devote even more time to strength and conditioning, although the last six months I've actually been doing pretty good and hit a bunch of PRs. So this training log will be devoted to my MMA goals which I will post on in a bit.
It's about time you started lifting again. And doing a real sport!
[/align]Since this is the first day of the log I should probably define my intermediate goals, and how I want to measure them. The current lifts represent my PRs in the last few months and might not be completely accurate for BW exercises like chins, since my BW went up:
1. Increase strength.
Goal: Full Squat 225x10 Current: 225x2
Goal: Deadlift 400x1 Current: ????
Goal: Chinup BWx20 Current: BWx8
Goal: Chinup BW+45x3 Current: BW+10x3
Goal: Incline Bench 225x1 Current: 170x1
Goal: DB Bench 150x8 Current: 120x10
Goal: KROC Row 100x15 Current: 55x15
2. Increase conditioning.
I can't run even a mile. It's arguable if I could run 400 meters decently hard without being in pain. This is ridiculous. I don't know what my conditioning goal should be. Maybe someone can help me with this. I am going to set the completely arbitrary goal of being able to run 2 miles without stopping in like, 15 minutes. This seems like something reasonable that won't interfere with important stuff. Also I will focus on being able to run for 3x5 minutes reasonably hard.
3. Increase Flexibility.
My flexibility is already mutant like. Honestly. Even at my size I can almost do the splits. what I need to work on is my active flexibility which is pretty good but could honestly be better. I'll make it my goal to be able to drop into a dead split by the end of the year or more soon. It will also help me in life to open up my hips in general.
4. Gain Muscle.
I don't have a very impressive physique. This will change. I'm 6'3 and about 206 right now. I would like to be 6'3 and 235 or so. This is my goal.
5. Lose Fat.
I'm probably about 15-20% BF right now. I don't really know. But I'm too fat so I need to lose this fat. I would like to be around 10-12%
Now I know not all of these goals can be done simultaneously, but that's not the intention. For now I'm just going to focus on eating a lot of clean food, training a whole lot, practicing a lot, and letting the physique stuff take care of itself for awhile. I'll also probably go to the dark side soon. Nice.
Strength Training:
Training took about 55 minutes or so after a treadmill warmup and some light chest/back warmup stuff. Here's what went down.
Main:
Incline Bench--155x4, 145x4, 140x4, 140x4, 140x4, 140x4
Chinups-- BWx4, BWx4, BWx4, BWx4, BWx4, BWx4
Supplemental:
DB Military Press Standing--35x3x10
CSR--45x3x10
Accessory:
Plate Raise--25x15, 25x12
Face Pull-- 70x15, 70x12
Notes: My intention was to do 6x4 on the Incline with 155, this did not work out as I barely missed bombing out on my first set. This fucked up my confidence for the rest of the set. Pushing has always been a big weakness of mine and I think I have some technical issues. I need to figure this shit out.
MMA:
Shadow boxing, worked on different kicks, sparring, light grappling. Very light workout but enough to work up a sweat and enjoy it.
The chinups went really well though, and I didn't even come close to struggling until the last couple sets of the last couple reps. This made me very happy. My chinups are very fast. I will add some weight next workout.
Eating:
7:00-- Egg white omlet, fuckload of spinach, fuckload of muchrooms, decent amount of cheese. Made with a lot of egg whites. Two pieces of whole wheat toast.
10:15ish -- 4 Scoops of Cytogainer Postworkout Shake.
1:15iss -- 2 Scoops Muscle Milk, Some Yogurt, Some Walnuts, Mixed to gether
4:15ish -- Meatloaf my mom made, Spinach Salad, Some Mushrooms
7:15ish -- 2 Scoops Muscle Milk, Some Yogurt, Some walnuts, Mixed together
10:45ish -- Whole wheat burrito made with some ground beef, black beans, avocado, cheese,
(02-02-2009 02:30 PM)VictimOfChanges Wrote: [ -> ]I have recently decided to take up MMA because I want to use the word "bro" every other sentence and wear Affliction shirts.
Please don't forget to wear a tapout baseball cap cocked off to the side as well. It has been shown to increase bad-assedness by 23.6%.
Yesterday the forum wouldn't let me log on. So here's what I did.
Diet:
7:00-- half a container of low fat cottage cheese, three pieces of whole wheat toast with natural peanut butter and sugar free jam on it.
10:00-- Muscle Milk and some yogurt
1:00--half a container of low fat cottage cheese, three pieces of whole wheat toast with natural peanut butter, sugar free jam
4:00--4 scoops of cytogainer
7:00--tri tip, broccoli, black beans
10:30--Muscle Milk and some yogurt
Training:
Oly Squat--185x6x4
RDL-- 185x4x8
Walking Lunge-- 20x1x10, 25x2x8
Saxon Side Bend-- 3x1x10, 6x2x8
Good workout, although my squat form no doubt began to break down and for some reason the weight felt much more heavier than I feel it ought to have. I think I need to get stronger.
Sean it's good that you're lifting again. Now don't go fag it up.
I didn't know golf was a sport. Ya learn something every day!
