Its been a long time since I’ve posted. But I have been training (Just incase). I made a change to my routine, as I was suffering from to many aches and sores with the routine I was using. Thus I modified it. I think this was mainly due to heavy sparring sessions twice a week but BJJ/JUdo is hard work also.
Overall, I am still getting stronger (Slowly). My weight has remained stable/gone up by about 2Kg (Over the last 3 Months). I’m not to fussed about this though (Currently weighing 100Kg at 19% Body fat). Ideally I would love to be 240lbs - unlikely though. My current goals are to continue my martial arts training and lose some body fat.
Current Routine
Mon, Tues, Wed & Thrs - BJJ 1.5- 2hrs Class Duration
Tues & Thrs: Judo 2hrs Class Duration
Wed & Fri: MMA (Striking/Wrestling + 30 mins sparring [5 x 5 mins])
Weight Training Routine
I do my workout in my garage (No fancy equipment)
I aim to do 15 reps. Once I get to 15 quality reps I increase the weight. I aim to workup to 15reps in one set, with a minimum of 3 reps per set). I don’t know what this lifting strategy is called or even if it has a name - if somebody knows please let me know.
Monday
Squat (140Kg)
Bench (80Kg)
Wednesday
Incline Bench Press (80Kg)
Deadlift (180Kg)
Friday
Row (50Kg)
Power Cleans (50Kg)
Military Press (60Kg)
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I will post an update in one months time with my progress.
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This month is Ramadhan - this means I am fasting between sunrise and sunset.
Unfortunately this means that for last week my training is off schedule. I am still managing to go to BJJ x3/Week and MMA 1x/Week. However no judo -due to late evening time.
Also not managed to do any weights. But will attempt over the weekend.
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Since the End of Ramadhan I have been running several programs. The aim of finding one that doesn’t leave to beat up to continue martial arts training.
My current program is a four day split. No more full body workouts. Each workout has three blocks to it A,B and C. Each block has three exercises in it. Overall it includes barbell work (Low reps), kettlebell work and body weight exercises.
Workout: Legs
A: Squat (1-5reps), Kb swings (30 reps), Sit-Ups (20 reps)
B: KB tricep extension (10 reps), Kb floor press (20 reps), Kb swings 30 reps
C: TRX - Walkous, atomic twist and pike (5 reps each)
Each part is repeated 5X.
Workout: Back
A: Deadlift (1-5reps), Kb swings (30 reps), Sit-Ups (20 reps)
B: KB Row (10 reps), Kb single leg deadlift (10 reps), Kb swings 930 reps)
C: TRX - Walkous, atomic twist and pike (5 reps each)
Each part is repeated 5X.
Workout: Shoulders
A: Military shoulder press (1-5reps), Kb swings (30 reps), Kb cleans (20 reps)
B: KB goblet squat (10 reps), Press ups (20 reps), Kb swings (30 reps)
C: Sit ups (20 reps), Chin ups (Max out)
Each part is repeated 5X.
Workout: Chest/Biceps
A: Barbell curl (10reps), Kb swings (30 reps)
B: KB tricep extension (10 reps), Kb swings 30 reps, KB Cleans (5 reps)
C: Pull-ups (Max), Sit-Ups (20 reps)
Each part is repeated 5X.
No BJJ today.
Workout: Back
A: Deadlift (3reps - 100Kg), Kb swings (30 reps - 24kg), Sit-Ups (20 reps) - repeated 5X
B: KB Row (10 reps - 28Kg), Kb single leg deadlift (10 reps - 24Kg), Kb swings (5 x 30 reps - 24Kg) - repeated 5x
C: TRX - Walkouts, atomic twist and pike (5 reps each x 5 Sets)
Workout Time 50Mins
Judo Class in the evening
Workout on Saturday
Complex 1: Vertical Pull-Ups (10 Reps), Pull-Ups (3 reps), One Hand Hangs (3 Reps each hand)
Complex 2: TRX Atomic Twist, TRX Pike, TRX Walk Outs - 5 Reps Each Exercise
Both complexes repeated 5 times each.
Unfortunately not able to make it to classes today.
BJJ - Cancelled.
MMA - Cancelled.
Did a chest workout - as bench/rack was setup.
Workout: Chest
Complex - Bench Press (5x3reps @ 60Kg), Swings (5x30reps @ 24Kg), Tricep Ext (5x10reps @ 20Kg)
Row 5 sets - varying weights with kettlebells
2 Sets of Pull Ups
Further 3 sets of Kettlebell Swings (28Kg x 20 reps each)
Kettlebell hammer curls 2 x 10reps (20Kg kettlebell)
Kettlebell Curls 2 x 5reps (20Kg)
Kettlebell kickbacks (2 x 8reps - 20Kg - very bad form)
1 x Hang (pull up bar)
BJJ Morning Class
Can’t do Judo Class in Evening - Childcare issues.
Late night workout planned
Complex:
Squat (100Kg x 5sets x 1rep)
10kg sandbag arund the world (3 x 10 each side)
10Kg sandbag radar (3 x 10)
10Kg sandbag upright rows (3 x 10)
26.07.3
BJJ Morning Class (2hrs)
Calf Raises 5 x 20 reps(24Kg)
Kettlebell swings 24Kg x 30 x 5
Kettlebell Tricep ext 20Kg x 10 x 3
Kettlebell Tricep kickbacks 20Kg x 10 x 3
Kettlebell Curls 20Kg 4 reps x 3 sets
27.07.23
BJJ Class 1hrs
Judo evening class 1.5hrs
28.07.23
MMA Striking class followed with some very tough sparring.
I was planning to do a workout. But elbows are sore/tight. Will rest tonight.
29.07.23
Shoulder workout
5 x 5 @ 40Kg Military Press
Kettlebell swings 5 x 30 @ 24Kg
Tricep Ext 20Kg x 10 x 3
Pull-Ups 3 x Max
Vertical pull ups 3 x 10
Hanging leg raises 3 x 8
30.07.23
Kettlebell Swings:
50reps 20Kg
40reps 24Kg
30reps 28Kg
20reps 32Kg x 2
10reps 36Kg x 2
Deadlift 3 x 3 @ 110Kg (Double hadn over grip)
Chin ups 3 x Max
Hanging leg raises 2 x max
31.07.23
A good BJJ Session Today morning. There are no judo classes for the next two weeks. Also seem to have strained my shoulder/neck today. Will stretch and relax.