Captains Log

Starting this up to keep track of what I'm doing.

Time constraints and study obligations mean I have to train in a far from ideal way (i.e - lifting in the morning) but there ya go. I'll be alternating heavy and medium weights every week so as to avoid burnout and put too much pressure on my CNS (I'll be deadlifting AND squatting) and I do a lot of training for MMA so have to manage it all. Main focus is on being more explosive. I will skip Saturdays gym workout if burnout is a factor.

The lifting itself will be split over 5 days with emphasis on sessions being short and sweet. Big exercises will see sets of heavy weight for 3 reps followed by a lighter weight lifted explosively for 4 reps followed by an explosive "compliment" exercise.

Monday:

Morning: Deadlifts, Shrugs, Reverse Crunch - complimented by jump squats and sprawls.
Evening: Muay-Thai (7-8.30) then BJJ (9-10)

Tuesday:

Morning: Dumbbell Bench, Incline Bench, Alternating Tricep Pulldowns - complimented med ball throws from bench and clap push ups.
Evening: Muay-Thai (7-8.30)

Wednesday:

Morning: Squat, Front Squat and Cleans (light and explosive) -
Evening: Swim (medium intensity) then BJJ (7-8.30)

Thursday:

Morning: Swim - low intensity. Focus to loosen up muscles.
Evening:5 a side Soccer - counted as a cardio session. I try to sprint and run a lot.

Friday:

Morning: Chins, Rows and Reverse Pulls - complimented by med ball slams,
Evening: Muay-Thai (7-8.30)

Saturday:

Early Afternoon: BJJ (1-2.30)
Late Afternoon: Gym: Support work: Tricep Pulldowns, Upright Row, Military Press, Shoulder Raises, Neck. Then circuits for 5 min rounds.


- Circuits will vary but usually one exercise a minute for 5 mins.

Sunday:

Rest or active rest depending on the state I'm in.

To add:

Sex: Yes please, oops, I mean, male.
Age: 24
Height: 1.93m or 6"3
Weight: currently 98kg/215 lbs in the morning before breakfast and not fully clothed - I had been floating around north of 100kg for the last 2 years though so this is the lightest I've been in a long time, and I haven't been training much, just watching what I eat and going for a walk for around 45 mins or so at lunchtime in work.

Goals:

- To increase my strength and explosiveness as much as I can whilst not gaining a whole lot of weight.

- To get my cardio to a level where I could do 3 5 minute rounds without turning purple

- To lose excess fat so as to be fasty and more effective.

- To build strength endurance.

20/01/2009

Starting off slow. So no Muay-Thai until next week and light weights.

Bench: stated light.

25kg dumb bells 3 reps
15kg dum bell 4 explosive reps
10 reps of med ball throws

Repeated.

Incline bench - 60kg 2 sets of 6 reps with med ball throws in the middle.

Slight mix up as I intended to do the alternate "axe" pull downs. Switched to reverse crunches with a 10kg med ball and did 3 sets of 12 and 3 sets of 12 normal crunches with the 10kg med ball.

Will revert next week.

As I wasn't doing Muay-Thai I did 15 mins on the bike keeping my heart rate at 130bpm.

21/01/2008

Continuing on the slow build up.

Box Squat: This is the lowest I've squatted in some time so takin it easy for a few weeks.

2 sets of 3 reps @ 120kgs
2 sets of 4 explosive reps @ 100kgs.
sets of jump squats for 10 reps in between.

Front Squats:
2 sets of 6 reps @ 60kgs.

Cleans:
2 sets of 6 @ 40kgs.




BJJ: was going great until I felt my pinched nerve actin up in my neck again so sat out the last 2 rounds.

Pretty sore overall today.

No soccer tonight as I'm giving blood so this is a rest day.


Baby steps.

23/01/2008

Chins:
Bodyweight + 10kg dumbbell - 3reps * 2 sets
Bodyweight - 4 reps * 2 sets

Rows: 2 sets of 6 with 60kg

Did 5 mins light on the bike and 10 lengeths of LOW intensity swimming as my legs are like concrete blocks.

24/01/2008

Military Press - 17.5KG dumbbells for 6 reps * 3sets
Shoulder Raises - 10kg for 3 and 5kg for 4 (explosively)
Pull Ups - 2 sets of 2 reps
Axe motion pulldowns - 40kg for 12 reps each side - 2 sets

Ab circuit and med ball circuits. * 2



Hopefully thats the sluggishness out of my system and I can start tomorrow without having to worry as much about the muscles tightening up so much.

Hail 2 Da Chimp

Good to see someone else into MMA starting a log, I'll have to get mine back on track again

Hail 2 Da Chimp

Hail 2 Da Chimp wrote: »

Good to see someone else into MMA starting a log, I'll have to get mine back on track again

Do it man!

26/01/2009

Still felt stiff and my neck was a bit dodgy so took another day off.

Hittin the gym tonight and will report back.

27/01/2009

Dumbbell Bench: 2 sets of 3 with 30kg dumbbell and 2 sets of 4 with 22.5kg DB.

Incline Bench: 2 sets of 6 with 62.5kg

Med Ball Bench Throws after every set for 10 reps with 5kg ball.

Shrugs: 3 sets of 10 reps @ 150kg

Cable "Throws": 1 set of 8 on each side with 40kg
2 sets of 3 each side @ 80kg

5 Mins @ resistance level 6 on windbreaker (hand bike)


Ran for 2.5 km but stopped as knee felt very stiff. Will have to build this up.

LOL noticed I've been goin back in time with my dates!!!

28/01/2009

Squat - did normal squats this week instead of box squats.

160kg - 2 sets of 3 reps - fine
145kg - 2 sets of 4 explosive reps - fine

Cleans - 2 sets of 6 with 50kg - tough.

Front Squat - 2 sets of 6 with 60kg again.




Brazilian Jiu Jitsu after - opted out of squatting with everyone else during warmup as I joined in last week and had stiff legs for 3 days. I want to pick up the intensity of rolling as well as push cardio between rounds every second round.

29/01/2009

Played football last night. Tried to give it loads with sprints as much as possible and wound up quite tired by the end so job done!

30/01/2009:

Chins: 12.5kg dumbbell - 2 sets of 3
Bodyweight - 2 sets of 4 faster

Rows: lying flat - 65kg - 2 sets of 6
seated 60kg - 2 sets of 6

Left it at that.

31/1/2009

BJJ class - lots of cardio and bodyweight exercises like burpees, switches etc. Was shagged afterwards.

02/02/2009:


BJJ - rolled at my fastest pace of the year last night. Good class.



Ready to lift today.

The last week of snow ruined my run in the gym but back at it yesterday.

Been going to JiuJitsu anyway so not entirely doing nothing!!


10/02/2009:

Chins: 2 sets with 12.5 kg Dumbbell. made 3 and 2.
2 explosive sets at BW, made 5 and 5 quite easily.

Pull Downs: 2 sets of 4 with 80kg
2 sets of 3 with 87kg

Bench: 2 sets of 4 with 30kg dumbbells
2 sets of 5 with 25kg dumbbells
Set of 10 rep explosive med ball throws after each set (8kg ball)

Ran 1.6 km after pull downs and chins

Ran 1 km after bench.

Weighed in at 100 kgs this morning though so I'll have to swim and run a bit to get it back down.

Killme00

Neil,

Are you taking any supplements? Glucosamine, Cod Liver Oil

Great name for the log too!

Killme00

Killme00 wrote: »

Neil,

Are you taking any supplements? Glucosamine, Cod Liver Oil

Great name for the log too!

I just drink Protein shakes and take a Berocca every morning. Otherwise I just try to eat well and avoid too much rubbish. I don't measure my intakes or anything!

11/02/2009:


BJJ - was going fine till something popped in my rib area. Very sore today so will have to see what I'm able to do for the next while. Praying it heals up in a few days.

Well this has been an annoying month. Haven't been able to do anything other than run and won't be able I'd say for another3 or 4 weeks.

I'm able for some lifting though. Tried chin ups, dips, dumbbell bench and squats and felt the rib quite badly. But I'm able to do barbell bench press, rows and deadlifts so I'm gonna lift and run for the next few weeks anyway.

02/03/2009:

Deadlift:

70kgs for 8 reps
90kgs for 8 reps
100kgs for 8 reps
110kgs for 8 reps - 2 sets

Started light on these for fear of the rib. Will shoot for 120kg next session.

Shrug:

4 sets of 6 reps @ 150 kgs.



Grip was my weakness for shrugs as I had more reps in my traps but not my grip.

Hail 2 Da Chimp

Hey Neil, did you break the rib?
I'm still recovering from a shoulder injury, it's very frustrating not being able to train properly...

Hail 2 Da Chimp

Hail 2 Da Chimp wrote: »

Hey Neil, did you break the rib?
I'm still recovering from a shoulder injury, it's very frustrating not being able to train properly...

No no, a separation and strain of the intercostal. I know dude, real frustrating, I was on a real good run with JiuJItsu and all. Hope the shoulder heals up. Mines fecked, it clicks anytime I do military! I'm trying to set aims and goals with lifting to keep me going for now.


4/3/08:

Bench:

60kg - 10 reps
70kg - 8 reps
82.5kg - 2 and 2 ....wanted to push for the 3rd but can't take chances.
70 kg - 8

Rows: 30kg dumbbells - 2 sets of 6
72.5 on the row machine - 2 sets of 8.

Seated Rows: 60kg - 2 sets of 10

Curls: (cos I cant chin so just doin some extra work) 2 sets of 30kg for 8 reps

Military: 50 kg - 2 sets of 8.


5 minute abs


Ran 1 mile in 7 mins 24. - Aiming for 6 minute mile.

Played 5 a side last night. Felt the rib a bit but nothing too bad. Hopefully it'll heal right up in a few weeks.

Was fairly wrecked after footy I must admit. Will keep my lifting simple tonight, in and out, no cardio.

@110kg

06/03/2009:

Deadlift:

10 reps @ 60kg
8 reps @ 100kg
6 reps @110kg
3 reps @125kg
3 reps @125kg
3 reps @125kg


Calves (Leg Press Machine):

2 sets fo 20 reps with 220kg

Shrugs:

3 sets of 6 @ 160kg

09/03/2009:

Bench:

62.5kg - 10 reps
82.5kg - 2 sets. 3 and 2. Failed on 3rd rep on my left side.
62.5kg - 10 reps

Did med ball throws for 10 reps after each set with 9kg med ball. Need work on this next time. Didn't feel fully recovered.

Row Machine:

3 sets of 8 @ 72.5kg
2 sets of 6 curls @ 25kgs straight after.

Chins:


2 sets of 8 @ bodyweight. Delighted as my rib didn't act up. I did keep my legs straight though.

Military:

2 sets of 8 with 52.5kg

One Mile Run: 7 minutes. Was exhausted afterwards and HR reached 180.