Wife had minor surgery Friday and we stayed over night. No lifting as planned but I got an extra session in at my MMA school which was nice
tweaked my left shoulder and back Sunday training and have been busy taking care of the wife so nothing Monday, Tuesday, Wednesday, did a little last night mostly high rep stuff to get some blood flowing to the injured shoulder. I also did sprints.
I have been noticing as of late that my cardio has been keeping me from training as hard as I want at MMA so it is going to become more of a priority. Goal for this is to be able to do 5 3 min rounds of sprints on the treadmill at 8/0 mph with 1.0 incline by the first of the year. last night was 5 rounds at 7.5 mph1.0 for 2 mins and my heart rate was above 170 on the last round…
Also I have been having minor aches and pains so stretching is going to be added daily. Probably should have been doing that along time ago but I wasnt.
I am going to be dropping weight I was at a low of 196 in May and have slowly risen back to 208 Beer is the problem so it will be gone. I am going to start the 5/3/1 Big But Boring routine and see if the increased reps and body builder scheme will help keep the blood in the joints to help with my recurring injuries from training to hard…
So there it is. The plan for the rest of year. Plometrics will also be added in to help increase my speed on my feet and the ground but probably wont be logged to much.
Hell, I just a few minutes ago took a why not jab at my bag with no warmup or wraps and it hurts slightly in my foraearm. I took ibuprofen and hope I can still deadlift on Sunday.
Chaos sometimes beats order.
ran today sameaslast time. much easier when I am fresh…
trained MMA today start lifting again tommorrow… big but boring squats probably going to suck big time…
Squats Big But Boring Cycle 1 Week 1 just doing the prescribed reps beltless is the plan…
BX10
95x8
110x5
135x5
160x3
175x5
200x5
230x5
135x10 for 5 sets
leg curls
45x10 for 5 sets
Bas Ruttens boxing routine on the heavy bag 3 3 min rounds…
3x20 crunches.
Programmed low but it still felt heavy today. started cutting carbs for some weight loss which I know is not the idea behind big but boring but its my plan… Body Fat has got to go and my strength has to go up slowly. 8% body fat is the goal
legs are super sore tonight… once I got warmed up at MMA I could work until someone touched them… was hoping to do 3 days a week lifting but will probably switch to two with legs on thursday so I can train as hard as I like…
ran last night treadmill 6.0 mph 1.0 incline 15 mins max heart rate 162. Legs are still super sore may have to tone the volume back a little on leg days till get used to it… also going to move legs till after my mma so I can train…
Bench press day
Barx10x2
5â??Ã?â??95
5â??Ã?â??110
3â??Ã?â??130
5â??Ã?â??145
5â??Ã?â??165
8â??Ã?â??185 2 left in tank probably
10â??Ã?â??110x5 super seted with barbell rows 95x10.
I have to remember that my legs don’t like volume but my bench does… We will see if I get Doms from this but I doubt it… Have to work different percentages with the upper lower split… learning what my body likes…
treadmill run 1.0 incline 6.5 mph 1.5miles…
October 1 2012 body weight 202.Â
Had beers this weekend and eat out. Still eating carbs. There is no reason why 185 is not attainable …37.5 inch waist measurement and 10mm on the calipers which says about 15% bf
30 minutes on the heavy bag
then
military press
5x50
5x65
3x75
5x80
5x95
10x105
10x65
10x65
10x65
10x65
10x65
started super setting on the very first set of mp
towel pull downs at the beginning
5x10x70 going up on this
box jumps 24 in box 5x15
then v-ups with a 10 lb medicine ball between my knees 5x10 1 min rest
going to run 1.5 miles later on the treadmill at 6.5 1.0
Did not run yesterday,to tired. my weekends off are always screwy sleep wise since I work nights. I worked all night friday night the. I got 4 hours of sleep Saturday morning. i did not get to bed till 430 Sunday morning slept till 730 and got up till 5 that afternoon slept till 2am monday and then stayed up till 10 pm back up at 530 this morning so my body is all screwed up ill catch a couple hours this evening hopefully and then work all night and hopefully get back on my regular schedule for the next two weeks.
Treadmill incline 1.0 3mins on 1 min off baring speeds to follow in order.
6.5, 7, 7.5, 8.0, 7.5, 7, 6.5… Not a fun time total time o. The treadmill was 21 mins 2.25 miles average speed 7.25 mph
done friday evening short on time. bonus I can walk so the cut in volume seemed to help
dead lift
5x135
5x150
3x180
5x195
5x220
10x250
10x150
10x150
10x150
body weight upon waking 200
Bench press
bx10x2
95x5
110x5
135x3
155x3
175x3
195x8
110x10x5
super setted with barbell rows 105x10x5
barbell curls 1 set of 50
vbar push downs 1 set of 50
done
mma wendsday
tonight
Squats all belt less with 90 sec break not how I normally lift…
bwx10x2
bx10
95x8
5x110
5x135
3x160
3x190
3x215
5x240 several left in the tank
10x115
10x115
10x115
leg curls super setted with rope pull downs 5x10
leg curls 55 pull downs 75 3x10 85 1x10 95 1x10
Mil Press
bar x10
50x5
65x5
75x3
90x3
100x3
110x10
65x10 5 sets
supper set with pull downs
95x10 x5
v-bar tricep ext
40x50
b.b. curl
barx60
worked out this morning.
Dead lift
135x5
150x5
180x3
205x3
235x3
265x12 had several left in the tank
150x10x3
barbell rows
105x10x5
bench press
bx10x2
95x5
110x5
130x3
165x5
185x3
210x7 nothing left…
mil press super setted with towel pull downs
mil press 5x10 70
towel pull downs 5x10 95
vbar tricep ext. 1x55 40
barbell curls 1x65 bar
thats it…
so one of the guys I train with is cutting for a fight this Saturday. I am giving him advice and realize that I have never done anything like that in my life so I am going to take the next 28 or so days and cut to 185. My weight right now is 206. I will diet and cut body fat/weight till 5 days prior to weigh ins and then will cut water as needed. Just like if I had a fight. I will then eat back up and train for 3 or 5 3 minutes of grappling the next day to check energy levels. My diet has been a seafood diet as of late as in I see food I eat. plenty of calories and carb’s. so the first 5 or 6 pounds will be easy hopefully getting me to a easy 200 the first week. after that I hope to get to 195 or just under before the last week and then water cut the rest. hopefully this wont suck to bad but I will be able to give advice on it after. I am going to log everything as far as food and exercise goes so I will have it…
starting weight at wake up 206… weigh ins will be 6 pm on Nov 20 with training on the 21s of Nov. Let the suck begin. I am going to start with a wave or zig zag diet and adjust low days from there.
food diet log today’s macros
I eat a lot yesterday so today will be a low day. tomorrow will be a little higher…
1200 calories
fat: 79.50g
|
protein: 72.00g
|
carbs: 48.00g