Go hard or go home

circleskane

this website is so fantastic... just found this thread and am amazed at the potential it holds!! very interested here to see peoples fitness logs, i am going to boot myself up the arse now and this thread has inspired me, thanks best of luck with the training

Naos

Fair play Circleskane, there's some great training logs on here

Hanelys is very good, very detailed and most importantly, consistent!

Wed: Striking

1.5 hours of Technique, few spars + conditioning.

Naos

Thursday: 4.3km Rockyesque Run: 36mins

4.3km run and within that I hit the 'Popes Cross'.

15 x sprints up the steps followed by 10 pressups at the top.

Naos

Friday: Gym

Deadlift
Romanian Deadlift
Bent Over Row
Front Squat
Military Press
Chin ups (8 reps)

All (bar chins) with 40kg. 6 reps each x 5 set circuit.

Sat: MMA

2 hours: Conditioning, sparring, padwork, sparring.

Lots of grappling work done by me on Sat, was pretty shattered. Body feeling it all Sunday and a little today, mobility working tonight I reckon!

Naos

Sun & Mon: Rest

Tues: MMA 1h 15mins

Little bit of mobility work beforehand.

Sparring, Pad work, conditioning (medicine ball throws, pressup tabatas, squat stuff etc).

Felt and still feel absolutely wrecked, going to have to eat more during the day I think.

Naos

WED + Thurs: MMA

Mon 25th: BJJ

Few rolls, worked escape from guard and followed up with conditioning tabata.

Tues morn 26th: 7.1km 41m 55s

AVG KM: 5m 53s

Woke up this morning and went for a run. Haven't ran in a while, wanted to just do 30 mins but ended up getting a little lost Not my fastest run but I was happy enough that I dragged my ass outta bed.

Naos

Tues Eve: Striking + Conditioning: 1h 20m

3 x Shadowboxing rounds for warm up
2 x Spars

Kick pad rounds + Thai Knee rounds

2 x Conditioning "Tabata" circuits (30sec on 15sec off): Included weighed burpees, bagwork, mountain climbers, planche etc.

Wednesday Weight: 83.4kg

Naos

Mon: Lunchtime Gym

Deadlift
Romanian Deadlift
Bent Over Row
Front Squat
Military Press
Chin ups (7 reps)

All (bar chins) with 40kg. 6 reps each x 3 set circuit.

Mon Eve: BJJ 90mins

Tues: MMA Sparring

Wed: Lunchtime Gym

Deadlift
Romanian Deadlift
Bent Over Row
Front Squat
Military Press
Chin ups (7 reps)

All (bar chins) with 40kg. 6 reps each x 4 set circuit.

Wed Weight: 84.5kg - Not bad as was away the weekend and ripped it up on food front

Naos

Wed Eve MMA

5 spars I think and then my elbows gave up on me :S

Naos

Rested elbows all week - nightmare.

Mon Gym

Deadlift
Romanian Deadlift
Bent Over Row
Front Squat
Military Press
Chin ups with 10kg DB (5 reps)

All (bar chins) with 40kg. 6 reps each x 3 set circuit.

Tues MMA: 80 mins
Spars + conditioning circuits.

Totally lost my wind after the first 10 minutes, no idea what was up and couldn't breathe properly for the rest of the class.

Naos

Wed Lunchtime: Gym

Clean & Press: 1 x 5 x 50kg | 3 x 5 x 40kg
Renegade Rows: 4 x 5 x 12kg (Push up inbetween each row)
Chins: 4 x 5 x 10kg
Side bends: 4 x 8 x 28kg

Wed Eve: MMA

Sparring.. ****ty day elbows again blew on me. Not fun.

Naos

Thurs BJJ: 45 mins

Escapes from close guard and then 1.5 rolls.

First roll was fine, second had to stop as my elbow just, well, stopped working.

Going to just run/sprints now for the next week (heading on hols on Thursday) as want to give my elbow a good two weeks rest.

Naos

Friday Sprints:

8 x Hill sprints up at Magazine Fort (Phoenix Park)

Naos

Was away on holiday, fun times

Back training + dieting as of this Monday.

Monday: MMA striking - 1h 10m
Tues: MMA Striking - 1h 30m

Weight [1st Aug]: 85kg

Weights prety good considering the gluttony on holidays. Plan to head away in about 7/8 weeks time and aim to be at 79/80 going away.

Naos

This week (33):

Monday: Gym

Deadlift:

2 x 6 x 50kg | 2 x 8 Chins
1 x 6 x 70kg | 1 x 6 Chins
3 x 5 x 90kg | 3 x 5 Chins

Military Press + Side Bends:

4 x 5 x 50kg | 4 x 6 x 30kg Sides

DB Bench + Tricep Ext:

2 x 5 x 30kg | 2 x 5 x 12kg TE

DB Curls + Press ups:

3 x 6 x 14kg | 3 x 10 Pressups

Tuesday: Striking 1h 15m

Wednesday: Striking 1h

Thursday: Gym

DB Bench Step ups + DB Bent over Row

4 x 6 x 14kg | 4 x 6 x 30kg

Side Chop + Chins + Pressups

3 x 6 x 13.5kg | 3 x 8 | 3 x 10

Ez bar Curls (Bar 7kg) + DB Front Raise

3 x 6 x 37kg | 3 x 6 x 8kg

Naos

Sat: MMA

Lads from PHK Belfast came down to train with us, good bunch. Standing sparring + few rolls.

Mon: weights

Deadlift:

1 x 10 x 40kg
1 x 5 x 60kg
1 x 5 x 80kg
3 x 5 x100kg

DB Bench Step ups + Weighted Chins

4 x 5 x 20kg | 4 x 5 x 8kg

Incline DB Bench + Pressups

4 x 6 x 20kg | 4 x 15

Naos

Tues: Striking + Conditioning: 1h 15m

Wed: Boxing Tech: 50mins

Wed: Gym

DB Swing + Chins

4 x 6 x 20kg | 4 x 6

Ez Bar Tricep Ext + Ez Curls + DB Bent over row

3 x 8 x 27kg | 3 x 8 x 27kg | 3 x 6 x 30kg

Naos

Thurs: 7.6km Run: 40mins

50 min rest

Thurs: Striking 1hour

Sat: MMA: 1h 40m

Mon: Gym

Deadlift + Chins

2 x 10 x 40kg
1 x 6 x 60kg | 6 x 8kg Chins
1 x 6 x 80kg | 6 x 8kg Chins
1 x 6 x 95kg | 6 x 8kg Chins
1 x 5 x 110kg | 7 Chins
1 x 4 x 115kg | 6 Chins

Single Arm DB Snatch + Press? + DB Side Bends

3 x 8 x 22kg | 3 x 8 x 30kg

DB Bench + DB Shrugs

3 x 8 x 30kg | 3 x 8 x 30kg

DB Curl + DB Press Ups

3 x 8 x 16kg | 3 x 15

Naos

Tues: Striking - 1h 20m

Wed: Striking - 1h

Both days consisting of sparring + cardio work (eg. Press up tabatas). Feeling better, striking more fluid - either I'm getting fitter or my jaffa cakes + lucozade prior + during training are kicking in

Diet is only okay although weight is coming down due to the training I'm putting in. Weekends are the killer for me so I need to be stricter there.

Still not drinking as much (used to be around 2x per week and would consume 6+ pints), over the past four months have had only about 4 big sessions.

Naos

Thurs: Striking 1hr

Fri: Gym

Military Press:
1x5x55kg

Military Press/Clean motion + Chins
4 x 5 x 50kg | 4 x 8

DB Bench + DB Row

3 x 7 x 30kg | 3 x 7 x 30kg

DB Inv Bench + DB Shrugs

3 x 7 x 20kg | 3 x 8 x 30kg

Sat: Striking 80mins

Naos

New Diet Plan!!

Met Hanley down at Revolution Fitness on Saturday, went over a few goals and I've now got a new diet plan in place. Started it off this morning [3rd September] and looking forward to see how I progress.

Sat 1st September:

Weight - 85.8kg
Waist - 37.75inch
7 site caliper average - 13.8

Naos

First gym session on new diet plan:

Monday Gym

Deadlift + Chins

2 x 10 x 40kg
1 x 6 x 60kg | 6 x 7 x 8kg chins
1 x 6 x 80kg | 6 x 7 x 8kg chins
1 x 6 x 95kg | 6 x 7 x 8kg chins
1 x 5 x 110kg | 6 x 7 x 8kg chins
1 x 3 x 120kg | 6 x 7 x 8kg chins
1 x 2 x 125kg | 6 x 7 x 8kg chins

DB Snatch + DB Side Bend

3 x 8 x 24kg | 3 x 8 x 30kg

Tricep Ext (Ez bar) + DB Curls

3 x 8 x 27.5kg | 3 x 6 x 18kg

Pretty good session, no loss of energy yet, will see how I get on through the week.

Nice few temptations on first day of diet as can be expected:

- Manager was away, brought in a load of cakes + biscuits
- Workmates birthday, birthday cake refused
- In a clubhouse with mates, table full of crisps
- Went home to the gf to eat my tuna + brocolli... two large dominio pizzas sitting on the counter...

Hanley

IMPRESSED!! Well done


...or you're a dirty rotten liar and you ate it all!!

Naos

Hanley wrote: »

IMPRESSED!! Well done


...or you're a dirty rotten liar and you ate it all!!

My food diary and skinfolds measurements will reveal all

Hanley

Naos wrote: »

My food diary and skinfolds measurements will reveal all

...your skinfolds certainly will. No lying there!

Naos

Tues: Striking

Very tough session last night, 16 x 3min rounds on a kcal deficit diet.

Not sure if I was as wrecked as I was due to less food or if the training was just stepped up a notch [which it was, commented on later by our coach] and that took it out of me.

Feeling good today though.

Naos

Wed Striking: 45mins

Not sure how many rounds, but quite a few... Absolutely wrecked here as well, again not sure if it's the intensity or I'm just not loading up with Jaffa cakes + lucozade before training

I went to the cinema last night, armed with blueberries, sparking water and a protein shake. I plonked them down on the counter as I went to buy tickets and was informed by the lady serving that:

"Protein shakes are a waste, they do nothing for you. You're better off making your own home made protein shakes, I made them for my brother and now he's huge... I'm a fitness instructor so I know".

In short, Hanley you're fired.

Hanley

Naos wrote: »

Wed Striking: 45mins

Not sure how many rounds, but quite a few... Absolutely wrecked here as well, again not sure if it's the intensity or I'm just not loading up with Jaffa cakes + lucozade before training

I went to the cinema last night, armed with blueberries, sparking water and a protein shake. I plonked them down on the counter as I went to buy tickets and was informed by the lady serving that:

"Protein shakes are a waste, they do nothing for you. You're better off making your own home made protein shakes, I made them for my brother and now he's huge... I'm a fitness instructor so I know".

In short, Hanley you're fired.

In fairness, if she works in the cinema part time, she MUST know what she's talking about.

...did you find out what the homemade shake was?? Just so I can rob it and brand it as my own.

Naos

Hanley wrote: »

In fairness, if she works in the cinema part time, she MUST know what she's talking about.

...did you find out what the homemade shake was?? Just so I can rob it and brand it as my own.

Nope, I wasn't arsed as she had clearly made her mind up. I'll ask next time if I see her for the craic.

Naos

Thurs Striking: 80 mins

Warmup, technical boxing rounds, boxing rounds and finished off with Thai Knee rounds to pads, press up tabatas + situp stuff.

Pretty wrecked to be honest. Couldn't catch my breath at all for the Thai knee rounds.

I'm sure this is down to eating less kcals (calcualted at around 1800 per day on myfitnesspal app) but it's crossed over with me having a 'cough' or some crap, cannot get a full breath in.

Half debating just resting for tonight + Sat and training Sunday, will see how I feel later.