First off, thank you for taking your time to help me fine tune my routine.
I’m putting this routine under the bodybuilding section because I plan on concentrating on my weightlifting/conditioning for this thread. I want to have the most efficiently possible routine (including nutrition) until/after my mma fight, which is Nov. 28 at 170lbs.
I will concentrate on high calorie breakfast, a high protein/low carb ‘snack’ every 3 hours until i lift/train which is when i will have a high protein/high complex carb postworkout meal.
My weekly split is as follows (Sun, Tues, and Thurs I train with sparring partners, otherwise I hit mitts and heavy bag)
Sunday (light)
MMA Training: Grappling, standup circuits, technique
Monday
Chest/Back/biceps
3 mile jog, 3x3 minute heavy bag, 3x3 minute mitts
Tuesday
MMA: 9 x one minute rounds, rest 10 seconds to switch parrtners
1x9 minute round of contin. with fresh partners every 30 sec. no rest
These both apply to standup and ground
abs
Wednesday
Legs/shoulders
3x3 minute heavy bag, 3x3 minute mitts
Thursday
MMA Training: Grappling, standup circuits, conditioning circuits
Friday
Lifting circuit each by 8 without putting bar down 135lbs (bent over rows, millitary press, squat, bent over rows, lunges, deadlift)
good luck in the upcoming fight. whats your current weight?
Wednesday Nov. 4th
(28 days till fight) Weight-179
Breakfast: 9am
Oatmeal, 2 eggs, 2 whole wheat toast, 2 slices bacon, coffee
+++I plan to add 2 more eggs and replace bacon with ham
snack 1: noon
protein bar, almonds
snack 2: 3pm
protein bar, almonds
Postworkout meal: 4:30pm
Shake (50g protein), almonds
Super: 7pm
Chicken w/ spices
snack: 9pm
shake
[quote]Deorum wrote:
good luck in the upcoming fight. whats your current weight?[/quote]
thanks. 179/178 today. i will cut about 5 or 6 lbs of water weight a couple days before the fight. my last fight i cut about 8 or 9 lbs of water weight and was completely drained, never want to do that again.
Thursday Nov. 5th
(27 days till fight) Weight-179
Yesterday I went ahead and did chest due to sore legs. My severe case of pussidus should be healed soon 
Breakfast: noon, alarm clock failed hard today
Oatmeal, 4 eggs, 2 whole wheat toast, 6oz pork, coffee
snack 1: 3pm
protein bar, almonds
Postworkout meal Lifting: 6:30pm
Shake (50g protein), almonds
snack: 8:30pm
apple
Postworkout meal MMA:
Shake
Yesterdays Weight Schedule
Shoulder series (10lb plates to fatigue to shoulders a lil)
DB Flat Bench: 45lbx x 12 60lbs x 8 70lbs x 8 70lbs x 5 (to failure)
Incline DB flies: 30lbs x 10 40lbs x 8 40lbs x 8
DB Incline Bench: 40lbs x 10 40lbs x 8 (to failure) i was feeling a good pump at this point
Flat Bench Cable Flies: 50lbs x 10 50lbs x 10
incline pushups to failure
Todays Leg/Shoulders
Hang Clean: 185lbx8 225x6 275x5
Front Squat: 185lbx8 185xfailure
Millitary DB: 50lbx8 45x10 40xfailure
Leg Press: 3x8
Bent Over Shoulder Flies: 3x8
Breakfast for today
Oatmeal + 4eggs + 2 whole wheat toast + Coffee w/ milk
For today circuit i’m going to fatigue my shoulders with millitary press beforehand
Ill end with abs
Circuit:
Lifting circuit each by 8 reps 135lbs (bent over rows, millitary press, squat, bent over rows, lunges, deadlift)… Bar stays moving
Todays workout:
9am: 2mile jog… Chest/Back/Tri/Bi…abs
2pm: 3 x 3min rounds mitts, grapple technique
This 4 hour gap should give my glycogen levels time to replenish