small but mighty

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going to keep a log on here as well as part of an overall effort to be more accountable to myself in my training.

My main goal is to get stronger without getting much heavier and competing regularly in BJJ and muay thai. My focus is on MA so lifting is about getting stronger for MA, that said I like seeing my numbers go up

ME:
Male
24 years old
69kg body weight

PRs:
Bench 80kg
Deadlift 140kg
Squat 100kg

laoch na mona

18ú la Feabhra Chest and triceps

Bench 70kg 3x5
Incline bench 55kg 3x8
flys 22kg 3x8
skull crushers 25kg 3x10
dips 3x8

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19th Feabhra

Muay thai 1hr 30mins
Mostly pad work

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20 Feabhra

Squat
3x8 70
1x5 80
1x5 85

Single leg press 3x8 39kg
Leg extension 3x10 32kg
Leg curls 3x8 36kg

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21ú la feabhra

Bjj 2hrs

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22ú la feabhra

Back and biceps
Deadlift
60kg 1x5
80kg 1x5
110 1x5
120 1x3

bent over rows
60kg 3x8

standing barbell curls
30kg 3x10
db preacher curls 12kg 3x10

laoch na mona

27ú la Feabhra.

Between a weekend away and getting a tattoo my training took a bit of a hit. Any way back at it this morning

Chest and Triceps

Bench 50kg 60kg warm up sets
70 3x6

incline bench 3x8 55

db flys 3x8 22

Skull crushers 3x8 30

tricep push dow 3x8 20

dips 3x10

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28ú la Feabhra

military press 3x8 37.5kg
upright row 3x8 30kg
front raises 3x8 7kg
lateral raises 3x8 12kg
shrugs 3x8 38kg

laoch na mona

2ú la Marta

Deadlifts
warm up 70kg, 90kg, 1x5
110 1x5
120 1x3
130 2x1

Bent over row
60kg 3x8

seated rows
59kg 3x8

lat pull down
52kg 3x8

barbell curl
30kg 3x10

DB curls
12kg 3x10

laoch na mona

3ú la Marta

Squats
warm up
60kg 3x8


80kg 1x5
85kg 1x5
90kg 2x3

single leg press
39kg 3x8

leg extension
39kg 3x8

leg curl
39kg 3x8

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5ú la Marta

Muay thai 1hr 30 mins

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6ú la Marta

Bench
warm up 40kg 60kg 1x8
70kg 3x6

incline bench
55kg 3x8

db flys
22kg 3x8

skull chrushers
30kg 3 x8


I also started cycling to work again so that's 5km a day

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7ú la Marta

Shoulder press
3x8 42.5kg

Upright row
3x8 30kg

lateral raises
3x8 12kg

shrugs
3x8 38kg

front raises
3x8 7kg

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15ú la Marta

over head press 42.5kg 3x8

standing row 3x8 30kg

shrugs 3x8 38kg

lat raises 3x10 12kg

hanging leg raises 3x8



Muay thai 1h 30mins
sparing and pad work

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16ú la Marta

Bench
warm up 3x8 60kg

70 kg 1x8 2x7

incline bench 3x8 55kg

flys 3x8 22kg

skull chrushers 3x8 30kg

tricep pull down 3x8 19kg

laoch na mona

16ú la Marta

BJJ

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19ú la Marta

Muay thai

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20ú la Marta

Dead lift
warm up 80kg 100kg 1x5
110kg 1x5
120kg 1x3
130kg 1x4

bent over rows 3x8 60kg

barbell curls 3x10 30kg

preacher curls 3x8 14kg

laoch na mona

21ú la Marta

Squats
warm up just the bar 1x8 60kg 1x8
80kg 1x5
90kg 1x5
92.5 1x5

single leg press 41.3kg 3x8

leg extension 41.3kg 3x8

leg curls 41.3kg 3x8

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23ú la Marta

BJJ

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25ú la

2 hr cycle

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Cut my hand which kept me out of the gym for a few days

28ú lá Marta

Overhead press
42.5 kg 3x8

upright row
32.5kg 3x8

lateral raises
12kg 3x10

front raises
6kg 3x10

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31ú lá Marta

2 hour cycle

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forgot this one
27ú lá Marta
Bench
warm up 20 40 60 kg
70kg 2x6
72.5kg 1x5

incline bench 3x8 57.5kg
flys 3x8 22kg

01ú lá Aibreán

squat 5x5
warm up 20kg, 60kg
70 kg
80 kg
85 kg
90 kg
90 kg

Overhead press
20 kg warm up
30 kg
35 kg
37.5kg
40 kg
45 kg


cutting a few kg over the nexy month so I'll be changeing to a 5x5 routine with added cardio plus more sparring

laoch na mona

have to start logging these as I do them

02ú lá Aibreán
Bench 5x5
40kg warm up
60
65
70
72.5
72.5

biceps and triceps

bjj


04ú lá Aibreán
Deadlifts 5x5
60kg warm up
80kg
90kg
100kg
110kg
115kg

bent over rows 60kg 5x5

05ú lá Aibreán
Muay thai

06ú lá Aibreán
Squats 5x5
20 kg 60 kg warm up
70
80
90
92.5
92.5

ohp 5x5
35
40
42.5
45
45

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8ú lá

2hr cycle

9ú lá BJJ

bodyweight 67.3kg

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11ú lá

Bench 5x5
20 40 kg warm up sets
65
67.5
70
72.5
75

Bicep curls
3x12
30kg

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12ú lá

Dead lift 5x5
70 kg warm up
90kg
100kg
110kg
115kg
120kg

bent over rows 5x5
62.5kg

laoch na mona

home for the weekend so missed a few sessions but got a training session in my old kickboxing club

13ú lá
BJJ

16ú lá
Bjj

20ú lá
K 1

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24ú lá

bench 5x5
20 60 warm up
70kg
72.5kg
75kg
77.5kg
80kg

tricep extensions
4x10
19kg

bicep curls
3x12
30kg

laoch na mona

I've had a buy week in work so I haven't been able to get to BJJ or muay thai so far this week

25ú lá

squat 5x5
20 60 70 kg warm up
80kg
85kg
92.5kg xx 3
95kg x3
90kg x5


ohp
30kg
35kg
40kg
45kg
47.5kg