Pull - Heavy

One arm barbell row 3x 8-10
SLDL 3x 10-12
Upright row 3x 6-8
Curl 2x 10-12

rest time between sets; 2-3mins

Tuesday's late post

Morning

Brazilian Jiu Jitsu

Evening

Cycle; 30 min
followed by a set of tabata sprints

* Forgot to post so just a quick log. I'm taking the day off as rest since I need to try to get to sleep because I have an EARLY and long day at work ahead of me tomorrow. I really hate the hours I work.

Also, on a quick side note, I'm really loving the cardio now I've got a HR monitor and making sure I'm staying in the right zones. Adding a set of tabata sprints after a 30 min session is a quick and easy way to add in good anaerobic conditioning as well. I still plan on doing sprints sometime in the weekend but I'm hoping to do 3-4x 30min cardio (followed with sprints) during the week and saving the weekend for other things. I will still be doing a barbell circuit once or twice a week as well. I'm really breaking things down to make sure I'm getting a good amount of time spent in the different zones. I've already been noticing a bit of difference so I'm excited to see how it continues to go. This is diff. a good base for cardio. I do hope to improve my equiptment with a schwinn airdyne or a schwinn treadmill. more on that later.

2x workout; cardio & heavy push day

Morning

2 min warmup

Cardio; 30 mins

3 min cooldown + stretching

Evening

Push day - Heavy

Bench press
CG press
Over-head press
Hack squat

3 sets on all but cg press, 6-8 reps each
2 sets of cg press, 6-8 reps

Muscle Endurance

Pre-workout; 4oz chicken, 1 cup~ pasta, green tea

Barbell circuit

Bent rows x8
Upright rows x8
Military press x8
Good morning x8
Split squat x8 (each leg)
Squat push press x8
Stiff leg Deadlift x8

6 sets; 60 sec rest between sets

Post-workout; shake (1 1/2 cup oats, 1 scoop whey)

Cardio

cycle; 30 mins

sprints; 5 x 30 sec with 30 sec rest between sprints

mobility drills
stretching

** Just an easy day, stomach is in a bit of pain and hey, its a holiday anyway haha. I liked the sprints and will be adding them at the end of 30 min cardio sessions more often and doing them by themselves some. I will start adding a set of tabatas to the end of a 30min session as well. I'm really working hard to make sure I'm getting proper training time in aerobic and anaerobic states. This is something I overlooked for a long long time but now I've fixed that issue and hoping for good improvements in my conditioning.

Plan for next week

2x heavy lifting
3x cardio 30 min doing a set of tabata or sprints afterwards
2x barbell complexes
and probably atleast another set of sprints on another day

Pull day - Heavy

Pre-workout; 4 oz smoked ham (lean), 8 oz baked potato, 1 cup steamed veggies, medium salad

12 oz coffee (after the meal)

One arm barbell row; 3x 8-10
SLDL; 3x 12
Upright row; 3x 8,8,6

Post-workout; shake (1 1/2 cup oats, 1 scoop whey)

Conditioning and Cardio

Noon

Pre-workout meal; shake (1 1/2 cup oats, 1 scoop whey) & 1 cup coffee

Dynamic stretching and mobility drills

Brazilian Jiu-Jitsu

Bodyweight circuit

Ab/core circuit

Neck routine

Agility ladder warmup and drills

Heavy bag

5 min warmup round
3 two min rounds
2 three min rounds
1 five min round
5 min cooldown round

More agility ladder drills

Post-workout meal; shake (1 1/2 cup oats, 1 scoop whey) 1/2 cup blueberries

Evening

Pre-workout meal; 1/2 cup brown rice, 1 cup corn, 4 oz tuna, 10 multigrain crackers, 1 cup coffee

Stationary Cycle

warmup; 2 mins

30 mins

cooldown; 3 mins

Stretching

Post-workout meal; 24 oz gatorade

** My purchase of a heart rate monitor was well worth it because now I can make sure I'm putting in the correct work on different energy systems. My usual pace in the 30-45min runs/cycle was a little under the aerobic I was trying for so I was able to fix it and I really enjoyed the workout. I will be keeping a track on my heart rate as I continue to get the correct work in on my aerobic and anaerobic systems.

Nutrition

I follow the same nutrition plan I put together a couple years ago, but over time I've made adjustments and fixed some things I had wrong. I don't follow fad diets and don't believe in the low carb crap. I'm an athlete and eat like one. I don't have much time now so I'm just kinda jotting things down, but I plan on writing some large articles in the future about nutrition.
My diet is roughly a 60/20/20 ratio (carb/pro/fat) which is a high carb diet. When you workout constantly you need carbs for energy. Ton of carbs. The majority of my carbs come from oatmeal, whole grain pasta and brown rice. I'm not scared to get a little sugar in my diet and often use gatorade post cardio workouts and while I'm at work as well. At my meals I will add in veggies and fruits to make up some of the shortcomings of grains though. I basically use carbs as my foundation for diet and the bulk of my calories since I usually take in quite a bit due to the high amount of calories I burn daily. The majority of my protein comes from whey powder and the complex carbs as well. My meat intake is usually 4 oz a day or none at all. The meat is usually canned tuna or chicken breasts. I try to stay away from farm raised anything. That's a whole other discussion though. Farm raised meats are terrible for you, I try to pick from wild, organic and free-range, etc. I eat no milk or dairy products for the most part but do eat eggs from time to time which are really good for you. My fats come from healthy fat sources which are fatty fish, nuts, olive oil, etc. I usually consume the most fat of my diet at the end of the night to give my body fuel while I sleep. Timing and planning of meals and ratios are very important!

I drink 1-3 cups of green tea daily and usually have 1-2 cups of coffee as well. Otherwise I stick to water and drink plenty of it.

Anyway, that's the basics for now, I will write more on nutrition at later times.

!!!My Routine, types of cardio and more!!!

The current routine I'm following looks like this.. but nothing is set in stone. I change around things depending on goals at the time, and a lot of it depends on shifts I work and my days off.

Monday; Lifting - Heavy Push
Tuesday; Conditioning
Wednesday; Conditioning
Thursday; Lifting - Heavy Pull
Friday; Conditioning
Saturday; Rest or Active rest
Sunday; Conditioning

Heavy lifting; 2x a week
My heavy lifting is split into a push/pull routine. I've spent a couple years now lifting and started off doing the bodybuilder thing to gain mass. Now that I'm training more sport specific I have moved away from that and am doing a heavy compound routine. I have trimmed and trimmed things down to the basics and what I feel keeps me well balanced muscle wise. I am still constantly working on gaining weight so I usually keep my weights 8-12 for the most part. I have recently dropped to the lower end of the 8-12 part though and am liking it so far and do drop to 6 reps often. In the future when I'm not looking to gain any mass I will be dropping reps to the 4-6 range constantly.

Conditioning means a variety of things. So heres a run down of the typical things I do a week

Cardio (Aerobic); 3x a week
Typically I do two morning sessions and I usually do 30mins in the mornings due to time. One long evening session I try to keep over 30mins, often 45mins to 1 hour. 70-80% max heart rate

Cardio (Anaerobic); 1-2x a week
Circuits, complexes/circuits, Tabata, sprints, bag work, etc. 80-90% max heart rate

Muscle Endurance; 1-2x a week
Circuits, barbell complexes/circuits, bodyweight circuits, etc.

Some of the cardio types overlap of course, thats just a general layout. A lot of circuits and similar workouts tax all energy systems and works together.

Skill work; as often as possible
Currently I focus in Brazilian Jiu-Jitsu and Boxing. When I'm off work or when I get off in time and there is classes or my training partners are free, I will train. I also put in a lot of work on the heavy bag and now agility ladder as well. This is the area I would like to focus on in the near future but my work schedule stops me from doing as much as I want.

I have recently bought a heart rate monitor and an agility ladder to add to my equipt. I'm always excited to add another tool to my conditioning and feel the agility ladder will help a ton. I plan on using it as warmups to heavy bag work, and will be doing its own routines as well, really working a good sweat and putting in some great work on it. But most of all, I'm really excited to have a heart rate monitor now. I've been wanting one for awhile but just haven't got around to it. Now I can make sure I'm where I need to be when doing my cardio, and will be starting to use it this week. Theres still a few things on my list thats small but I'm really wanting to start putting some $$ back for a schwinn Airdyne and a good amount of Zebra mats for training.

Push day - Heavy

Bench press; 3x 8,8,6
Military press; 3x 10,10,8
Hack squat; 3x 8,8,6

** Trying leaving arm work out for a week and possibly keeping it that way for awhile. I may do some heavy arm work on a day with free time or so. I'm just really working on upping weight in the compound exercises at the moment. Possibly adding deadlifts back soon as well. In the future my heavy days will be 5-6 reps for strength but for now I'm trying to keep it close to 8 and above. I'm working on cutting excess weight for about 5 more lbs then I'll slowly up my calories again, I def. need to keep bulking up for the weight class I want to be in. Nothing is in stone and I'm kinda rushed for time so I'm writing as fast as possible - but I am looking to skip over the light days for now on and replace them with conditioning (body weight or weight circuits) that will do a lot more for me than just the simple 15-20 rep light scheme. I don't feel that was helping much at all when I could be doing barbell circuits/complexes that will really up my cardio/endurance. The only problem is some of the same muscles will be hit twice days back to back, but we'll see. I think It will be fine and I won't have a problem with over training.

Conditioning

Pre-workout nutrition; 1 cup white rice, veggies, 4 oz tuna, glass of green tea

Barbell circuit

Bent rows x8
Upright rows x8
Military press x8
Good morning x8
Split squat x8 (each leg)
Squat push press x8
Stiff leg Deadlift x8

6 sets, 60 sec rest between sets

Boxing

Agility ladder drills

Heavy bag

2 five min rounds skill work
3 three min rounds freestyle/conditioning work

Post-workout nutrition; 16 oz gatorade followed 20 mins later with a shake (1 1/2 cup oats, 1 scoop whey)

Conditioning

Cycle

5 mins

Circuit 1

Jumping lunge
Mountain climber
Bicycle crunch
Jumping squat
Plyometric push up
Burpee

Circuit 2

Crunch
Crunch (variation, legs up clapping each calf)
Reverse crunch
Leg lift (variation, raise to clap behind each leg)
Side crunch (30 sec each side)
Heel touch

* Both circuits are the same format. Each exercise done for 1 min, with a 1 min rest after the circuit is finished.

Heavy bag

5 three minute rounds freestyle with high intensity

Grappling and Sparring

Noon

Brazilian Jiu-Jitsu GI / Rolling

Striking / Sparring with take downs

Evening

Shoulder dislocation (RC)

Laying plate neck raise superset Laying plate reverse neck raise

Reverse diagonal neck bridge

Glute raise (weighted)

Heavy bag; 15 mins focused on skill work

Cycle; 30 mins

Stretching, lots of stretching

* Evening was grappling specific work for the most part. I don't keep count of the reps for the most part on the exercises but I do 2-3 sets of them. A lot of supersetting to keep things moving along quickly. For the neck I feel keeping track of the sets/reps isn't very important to me, I'm just making sure I'm putting in some work to keep my neck healthy and strong. Of course it helps on last ditch efforts in pulling out of some chokes in BJJ as well and helps protecting against shots in boxing. Glute raises really helps in grappling and mimics a lot of moves, also helps build explosiveness and endurance. Shoulder dislocations are for the rotator cuffs and I usually just do a couple sets till a good burn in the shoulders. I really need to start doing the dislocations more often than what I do. My shoulders are def. a problem area for me so I need to make sure I keep them as healthy as possible. In the future I'm going to start doing a lot of these type exercises as warmups for lifting days. Also, I did skip over my light pull day to give my muscles a little bit of a rest and tomorrow will probably be a rest day or just cardio if anything.

Sparring went great today. I haven't sparred in quite awhile actually but did great as I helped prepare one of my main training partners for his upcoming fight. I finally put some stuff I've been working on to use and was able to pull them off, very happy with that. But I'll leave that as that because I don't like getting too specific about the skill work I do if I even mention them at all. :)

Push - HEAVY

DB incline press; 3x 8
CG press; 3x 8-10
DB shoulder press 3x 10-12
Hack squat 3x 6-8

**Switched some dumbbell work into the routine tonight to refresh things a bit and hit the muscles a little differently. Done heavy weight in all of them, moving up slightly in my hack squats a well. My body is feeling pretty wore down at the moment, I've kept a good pace of great workouts lately although I missed one update, I think it was saturday I forgot to post, but it was just a lot of drills, bodyweight stuff and a nice 30 min run. Tomorrow will be BJJ and boxing along with 30min or so on the cycle. Nothing is set in stone of course though. If tomorrow is a good day of 2x workout again, I'll be resting wednesday more than likely. I gotta remember to start stretching more!! My flexibility is awesome naturally, but I gotta make sure I don't lose it!

Sunday 2x Conditioning

Noon

Core workout

6 exercises, each 1 min length no rest

Weight Plate Circuit

Overhead Squat x 8
Swings x 8
Bentover Row x 8
Reverse Lunge and Twist x 8 total
Diagonal Chops x 8 each side

5x
90 sec rest periods

Evening

Tabata cycle

Warm-up; 5 mins, Cool-down 5 mins

Tabata 5 mins
rest
Tabata 5 mins
rest
Tabata 5 mins

1 min rest periods

** was really planning on adding in some rounds of boxing on the heavy bag after the tabata workout but took the chance to have a little free time lol. today was my circuit day, it went well and my diet was spot on.

Push / Light & Core/neck work

Push day - LIGHT

Bench press 3x 20
Military press 3x 20
Front squat 3x 20

After each exercise, one set of 20 (10 each side) reverse diagonal neck bridges
total of 3 sets

Core

Around the worlds x 30 (15 each side)
Diagonal chops x 30 (15 each side)
DB swings x 40

Weighted crunches x 25
DB one arm snatches 2x 5-8
Weighted crunches x 25

Bicycle crunches x 50


** Time just seems to run out during the week. Should've probably done a 30-45 min cardio session but I will try in the morning instead. This workout was just scattered, wasn't much of a plan going into it and it shows. IDK if I improved anything at all or just wasted my time.. I have got to make more of a routine when it comes to core work thats for sure. I plan on moving back to weight circuits soon and possibly leaving behind the 'light' days.

Pull day

Pull day - HEAVY


Bent over row; 3 x 10-12
Upright row; 3x 8-10
Curl; 3x 8-10

** Not a good workout at all. Couldn't get a good grip on the higher weight in the bent over rows. Felt my form was sloppy in the uprights as well. My focus wasn't there and my head was just elsewhere tonight. It happens sometimes. Off late from work and have to go in tomorrow is part of the reason. I hate my hours at work more and more and I'll have to probably take a job change in the near future that will allow more time for training. My eyes are open..

But back to the actual workout, I've been using the same push/pull for a little while now and feel its time to change things up a bit, even if its just brief or whatever. I feel the workout I do is awesome and basic but full so I don't really know what to change up at the moment, but I will be researching some things out over the next few days and will decide at the beginning of next week.

Dropping calories even lower, probably going to be at 3200 which is the lowest I've been at in a long time. Looking to cut 5 more lbs, will stay at that weight for awhile then slowly bulk up again through time to fight, and will do a mini cut right before that time.

2x workout log- BJJ, Cardio, Conditioning

"May God have mercy upon my enemies, because I won't."-General George Patton

Noon

Warm-up; Mobility drills, stretching; 15 mins

Brazilian Jiu-Jitsu GI; 1 hour 15 min

Cool-down; Mobility drills, stretching; 15 mins

Evening

Neck/Glute/Rotator Cuff

Isometric neck exercises, each side, forward and back

Laying neck raises x 15 superset Laying reverse neck raises x 15 2x

Weighted glute raise x 502x

Shoulder dislocation until a good burnx2

Pull - Light

Bent over row; 5x 20
SLDL; 5x 20
Upright row; 5x 20

Cardio

Cycle; 45 mins (over 10 miles)

Cool-down stretching

Push - Heavy Day

Bench press 3x 6-8
CG press 3x 10-12
Military press 3x 8-10
Hack squat 3x 8-10

Tabata Cycle and Core

Tabata on the Cycle
(20 on; 10 off)

5 mins tabata
5 min rest
5 mins tabata
4 min rest
5 min tabata
3 min rest

Core

Ab roll out 3x 10

Crunch x25 superset Bicycle crunch x25
3x

** Although this was a good little workout, I wanted to do much more, and add in my neck strength and glute raises. But... thanks to getting off late from work again, time didn't allow. It's pretty late now and I gotta be up early, so I did what I could.

Morning

15 mins; stationary cycle - jog
10 mins; BJJ mobility drills
5 mins; stretching, bear crawls, reverse bear crawls, jumping jacks

Afternoon

Cycle; 45 min moderate/fast

Heavy bag

Olympic drills; 3x 30 sec with 1 min rest periods

4 min round with 16 oz gloves power work
1 min rest
4 min round with 4 oz gloves skill work

Stretching, lots of stretching..

* Time to move things along in my conditioning. First time at 45 mins on the cycle instead of 30 and I added in the olympic bag drills in. Just testing things out and I like things so far. I will be working hard to find time around work to lengthen my conditioning workouts. All month I will be focusing on improving my overrall cardio and endurance as I get ready to start focusing on MMA skill work and classes on a regular basis starting in the new year.

Supplements

I've been wanting to write more posts than just training logs, like my thoughts on nutrition and training tips, etc. I might even break down my current routine, to show how I carefully planned everything in it.

My main thing in working out, is to study as much as possible on as many subjects as possible and then take what works best for me and trim the rest away. Then I keep doing that till I have a routine made. There is no reason to be doing a bunch of stuff half assed because you don't want to be doing it, or it doesn't even help your goals.

Supplements are the same. I haven't tried a lot but the few I did give a run - was just a waste of money for the most part. The smartest people (and experienced) will be the first to tell you that solid healthy meals beat all supplements and that is true. But there are a few that everyone and expecially atheletes should take a look into, no matter how good their diet is.

The ONLY three I use and recommend;

Multivitamin

GNC Megaman is my #1 choice when it comes to my multi. It isn't expensive and has the high daily values needed for an active lifestyle.

With a good diet you can get by with a vitamin like Centrum though. I work at a retail store thats a surplus type of store, so sometimes we get a bunch of centrum bottles in and I can get them for just a few bucks a piece if that. Multis like centrum have much lower dosages of the vitamins/minerals but if you are getting a good healthy diet with good variety, theres no need to worry. It will still cover any holes in the diet to prevent any defiency which is the main reason to take a multi. I usually take the Centrum performance instead of the regular ones, but it doesn't matter. As my workouts and lifting, etc, as time goes on, I trim more and more away haha.

Fish oil

I love fish oil! Omega 3s are great. My joints arent the best and this is the only stuff I found that helps. It isn't a miracle cure or anything, but I noticed a difference so I will always take it. I tried everything under the sun, gluco/msm/chon, etc and none of them helped me. Of course, everyone is different, and some people really love those - but for me, its omega 3s. Omega 3 has a long range of good things it does for you besides that as well. I take around 1.5+ grams daily when it comes to it. I might try a high # like 8grams in the future as I hear some people have great luck by doing that - but others notice no difference. I usually have 3 or 4 brands sitting on my desk, nice expensive name brands and huge bottles of generic. Just keep an eye on the levels of actual omega 3s (epa/dha) and not the actual fish oil part they sometimes advertise.

Whey protein

I use this with my shakes I make for breakfast and post work outs. Quick protein and its great for you. Makes oat shakes taste good too :). I use 1 scoop each shake I make. Depending on if I'm bulking or cutting it can be from 1-3 shakes daily.


and...

Mass Shake
recipe

This is my shake that I drink for breakfast every morning, after weight lifting, and for quick calories anytime - expecially during a bulk.

I use a magic bullet blender and the quantities of things fit just perfect, all the way up on everything.

1 1/2 cup oats grinded to dust

1 scoop whey protein

Mix with water (using a magic bullet, I just fill whats left - to the top)

Blend and enjoy. It doens't taste bad, but it's thick haha. Occasionally I will also add in a teaspoon of olive oil for the healthy fats and extra calories if needed. Peanut butter can be added to if you want.

Great fuel for the day, lots of whole grain carbs and a good 1-2 protein to carb ratio. Unlike mass shakes you buy at the store, it won't leave you starving in an hour either. This is just like it would be as an actual meal. Oats don't lose anything from being grinded unlike some other grains.

Well, its pretty late and I was just killing time but I need to crash now - peace.

Push day - Light & Heavy bag workout

Bench press 5x 20
Shoulder press 5x 20
Front squat 5x 20

30 sec rest between sets, 1 min rest between exercises

Heavy bag 5 three min rounds - all combos / freestyle

1 min rest between rounds

Pull - Heavy

Pre-workout meal; 3/4 cup (before cooked) brown rice, 4 oz chicken

Warm-up; 5 mins on the cycle, then 1 set light weight each exercise (besides curls)

Bent over row 3x 10-12
SLDL 3x 10
Upright row 3x 8-10
Curl 3x 10-12

--------------

Core work..

Weighted crunches x 25
Diagonal chops x 15 (each side)

Weighted crunches x 25
Dumbbell swings x 25

Bicycle crunches x 50

Post-workout meal; shake (1 1/2 cup oats, 1 scoop whey)

----------------

Didn't get much sleep last night, soooo wore out after work. I put as much as I could into it though and it got it out of the way. Been kinda a shitty week, and still angry I missed Monday's heavy push day. So far the cardio plan is going well for me though. I plan on sticking with it on pretty much the same days week after week, but I will adjust acording to time/work. Basically the majority will be done on a stationary cycle due to convience. Only difference is sometimes on the 30 min part, I'll do outside running. Anwyay, I will do 3 cardio a week (just talking standard base cardio, not including any muscle endurance,bagwork, actual training, circuits,etc). The first one will be a 30 min run/jog at the start of the week. Then during the middle I will do a 20 min HIIT, and then finish at the end of the week or weekend with a 15min tabata session. I'm really looking forward to see how this does, and although its not set in stone by anymeans to what I'll do every single week, some weeks I'll do extra, others who knows. This is just the base of my cardio work, I'll build and add upon it as needed. I still need to up my core work to atleast two good core routines weekly and keep my neck exercises grouped with them probably to save time.

Light pull workout, BJJ, Cardio

Noon

Pre-workout; shake (1 1/2 cup oats, 1 scoop whey)

Brazilian Jiu Jitsu GI class

Post-workout; gatorade 32 oz
30mins later; 3 oz pasta (wholegrain w/ added flax) & 1/2 cup sauce

Evening

Pre-workout; chicken stir fry (1 cup roughly), vegetable eggroll

Light Pull workout

Bent over row; 5x 20
SLDL; 5x 20
Upright row; 5x 20

Neck bridges 3 x 10
Reverse neck bridges 3 x 10
* both done laying over a bench with a weight plate on my head for added resistance

Cycle

30 min jog/run

Post-workout; shake (1 1/2 cup oats, 1 scoop whey)

Tabata cardio

Stationary cycle
Tabata style (20 on:10 off)

5 mins tabata
rest
5 mins tabata
rest
5 mins tabata

** First time doing this style of a workout. I've done tabata a lot in the past but now I've put it more into a structure, doing 3 rounds basically of it. Once again following closely to fight rounds. The rest periods are currently 5 mins which are what the program I'm taking this type of workout does. As much as I want to drop the rest period to 1 min (like an actual fight) I don't know if they will work out well. Tabata is a very good workout and I think after a full 5 mins the body needs to rest enough to be able to put 100% back into the next round you know? I may try lower rest periods at another time. Really really tired tonight and waited a bit late so I wans't mentally all into this workout but I liked it anyway.

Future cardio will be a 30 min run with a few sprints, 20 min HIIT, and this 3 round tabata. Probably in that order too, building up through the week in intensity. But who knows, I listen to my body first and foremost. Another couple months of my current routine and I'll be starting training again specifically for MMA.

Push day - Light / Neck & core work

Push workout / Light / Endurance

Bench press 5x 20
Shoulder press 5x 20
Front squat 5x 20

* 30 sec rest between sets, 1 min between exercises
* 100 reps per exercise, 300 reps total


Neck / Core

Neck bridge over bench 2 x 25 (IDK what to call this one, I'll research it later, basically laying flat on a bench with my neck over the end, a plate on my forehead using my neck to lift up and down)

Reverse bridge 1 x 30

Ab roll-out 2 x 25
Floor wiper 1 x 50
Bicycle crunch 1 x 50

Glute raise 2 x 50

** Good workout overrall. I really feel I'm not doing enough for my core and I should be doing a lot more. I'm going to try to structure better core workouts and focus on getting my situp/crunch reps up higher. The glute raises I've added to my neck/core workouts are for endurance to help bridges during grappling. I plan on doing weighted glute rasies one time, then non weighted high reps next time, during my workouts. Well, more than likely. Being able to push hard in that movement will pay off for grappling. Having endurance means I can keep bucking someone as well and keep prying into a escape or sweep. Pretty much the same reasons I added the neck movements in, just to transfer over better to grappling. More sport specific exercises will continue making their way into my workouts at this point in time.

Pull workout and Cardio

Warmup; cycle 5 mins moderate pace, light set of everything to be performed

Bent over row; 3x 12,12,10
SLDL; 3x 12
Upright row; 3x 12,10,8
Curl; 3x 10,10,8

Post-workout; shake (1 1/2 cup oats, 1 scoop whey)

* Should've pushed a little more weight probably but a good workout none the less. Ate sensible at thanksgiving but still, really feel I need to tighten my diet back up as I'm cutting now.

later in the evening..

Stationary cycle; 30 mins moderate pace with various sprints and resistances during it

Conditioning, BJJ, Boxing, New routine, more..

Noon work out

Brazilian Jiu-Jitsu GI class

1 hour rest

Mobility drills

Neck bridge; 2 sets 15
Reverse neck bridge; 2 sets 15
Glute bridge; 2 sets 50

Heavy bag

round 1; drills
round 2; 2x combos
round 3; drills
round 4; 3x combos
round 5; freestyle

Evening

Pull workout / Light day

Bent over row; 5x 20
SLDL; 5x 20
Upright row; 5x 20

** Just a modified Pull workout with no isolated arm work basically. My push light day will be similar with no CG presses. 5 sets of 15-20+ reps to make it roughly 100 reps each exercise. I figure that is a great start to this heavy/light routine.
---
VERY good workout day. Very good. Really feel the extra work load I'm going to be taking on is really going to pay off.

This is a rough draft of my new routine Ive put together. Its all up in air though, it depends on time and work on what I do weds,sat,sun - but the rest is pretty well set in stone. Not including sport specific workouts for mma, skill work is above all else, but I do try and keep it seperate from heavy days. Heavy days are rarely skipped, but light days can be for other type of workouts. Active rest can be done too on weds/sun. Extra cardio will be added to various days but will try to keep them on light days. I'm shooting for 3+ times weekly on the cycle or running - whatever. This is just more or less my weight routine schedule. Its going to be tough with work expecially, but I'm excited to be doing it.

M - Lifting / Push / Heavy
T - Lifting / Pull / Light
W - Rest or Cardio
T - Lifting / Pull / Heavy
F - Lifting / Push / Light
S - Rest or Cardio
S - Complex/Circuit / Cardio

Push day

Bench press; 3x 8
CG press; 3x 10-12
Military press; 3x 8-10
Hack squat; 3x 8-10

Not a bad workout. I hit the weights heavy and got a great pump out of it. In the future I plan on lifting light though the majority of the time and lifting heavy very few times even if its long time in between fights. Training hard, there really isn't much of an offseason so I want to be in great shape year around for training.

Heavy bag

Heavy bag

round 1 jabs, straights
round 2 jabs, straights
round 3 combos
round 4 combos
round 5 freestyle
round 6 freestyle

3 min rounds, 1 min rest periods

Pre-workout; 2 cups of pasta, 1 veggie egg roll
Post-workout; 24 oz gatorade followed 20mins later by a shake (1 1/2 cup oats, 1 scoop whey)

;; Current status; ending bulk cycle (roughly 4 months I think.. 15 lb gain)

During the rest periods I done shadow boxing, rounds of kicks both sides, jumping jacks, bear crawls, and running in place. Just active rest basically. Been an off week because of all the over time Ive been putting in work. This was just kinda getting back in the swing of things. I really shouldve felt I got more out of this workout but I didn't. Next time I do a heavy bag workout I really want to focus on skill work and start drilling my kicks over and over. I have good kicks.. but they will be even better once I start actually practicing them. But yeah, Its been a shitty long week. Starting tomorrow I will be beginning to cut weight but I wont get into the cardio part till later on since Ill lift heavy in the evening after work. Tuesday Ill be back to BJJ class in the morning and some kickboxing/muay thai sparring after but may take the evening off, I'm just not for sure yet.

Pull day - LIGHT; and info about tuesday, and other stuff

Bent over row; 4x 15-20
SLDL; 4x 15-20
Upright row; 4x 15-20


Neck
- reverse bridges - 3 sets 10
- bridges - 3 sets 10

Core
- crunches - 2 sets 50

**

Well, this started out as a good workout week. My first light weight day went great. Then on Tues (Which I forgot to blog about) I put in 2 and a half hours in the morning in BJJ and Muay Thai, then 2 hours in the evening in BJJ and boxing. After that.. pfft. Its been a hectic week at work and I'm getting off late because I'm closing at work every day for whatever reason. That with the owners being in and the holidays coming up, well its going to be a shitty couple of months till its all over. I REALLY want to up my cardio and skill work. I'm going to start working on getting up earlier and getting some cardio in. That is very high on my to do list. As well as increase core work. Coming up sunday is my first day off since and although I should give a couple ppl a call and see if I cant get some rolling and sparring in, IDK if I will. Been such a shitty... long week. At the end of the workout tonight, I just felt like I did nothing. Yeah, I got a good burn and really tired muscles but.. IDK just not that great of a workout. I'm tired, and want to get my calories in so I can get to bed at a decent time I hope. I hate work, time to really start looking for a job with better hours. Training is the most important thing to me.. my future career depends on this. Unfortunatly I gotta pay bills elsewhere at the moment. /rant.

Oh and my calories are currently 3600-3700. I plan on cutting around 10 lbs (to 130) so I will resume lower reps the next 2-3 weeks while I do my 'mini cut'. I usually shed weight fast and keep the muscle well, cutting is very very easy for me.

ITS TIME TO PICK IT UP!!!!!!!!!!!!!!!!!!!!!!!!!!!

PUSH day - Light

Bench press; 4x 15-20
CG press; 4x 15-20
Military press; 4x 15-20
Front squat; 4x 15-20

--

Neck work-out

Bridge; 3 sets 10+
Reverse bridge 3 sets 10+



** First time doing light weight high reps. Def. a different feeling than with heavy weights but woww did I get tired. Felt like rubber so I'm def. getting the type of workout I am wanting and feel like this is really going to improve things when it comes to fighting, specifically BJJ and wrestling. I'm not quitting heavy lifting, just dont know yet. Going to more than likely alternate heavy/light days for awhile and see how that goes. Alternate days or weeks IDK yet. I will be keeping the same routine for now though exercise wise. I'm not for sure about a lot of things at the moment, I'm just testing the waters at the moment..

Cardio

I usually don't update when its just one thing but here it is..

Pre-workout; 4 oz baked tilipia, 1 cup mashed potatoes, 1/2 cup cherries

Cycle; 20 min HIIT

Post-workout; 12 oz Gatorade follwed by a shake (1 1/2 cup oats, 1 scoop whey) 15-20mins later.

I REALLY wanted to do a lot more but my time is limited. Getting off late and things just makes it hard. I finished a little after 10pm then went through my pre-workout nutrition (shake/gatorade/ then a meal a little afterwards) and jumped in the shower. I am really growing more and more tired of 2nd (evening) shifts by the day. Will def. be keeping my eyes open now for a day shift job somewhere If I can find one. I like where I work, but this is no longer going to cut it. I'm tired of getting off and trying to cram in a workout and getting to bed in the am, just to get hardly any sleep to repeat. 2nds are just stupid. end /rant. :).

All in the same, I also wanted to write more in this blog. When I do get a day off with some free time, I will be putting up a lot more. Basically, I'm looking to increase my cardio quite a bit and drop a few lbs (but just a few lbs). I'm hoping to get 3-4 HIIT or jog/runs a week in on the stationary cycle atleast. More bagwork, amoung other things. Of course, keeping the muscle endurance high on the list and looking into possibly changing my 8-12 reps for muscle up to 15-20 for endurance for a bit, or cycling back and forth. Anyway, I'm way out of time - peace.

And on one last side note; I want a schwinn Airdyne sooo bad!! My stationary cycle has just about had it haha. Gotta save up the $$ cuz I really want the Airdyne to be the base of my cardio, because with that alone (a cycle like mine counts, just I dont like it as much and the electronics are a pain in the ass on them sometimes) can be great for building and keeping cardio. With that several times a week, you can build upon it with heavy more sport specific workouts and get in great shape with that. and thats the plan :).

Taaabata

Tabata

• Bench press
• CG press
• Bent over row
• Upright row
• Military press
• SLDL
• Split squat - left
• Split squat - right
• Weighted crunches
• Bicycle crunches

Tabata; 20 sec on, 10 sec off - each exercise
3 sets of 10 exercises (roughly 5 mins a set) 1 min rest between sets

** Had a long post with a lot of stuff in it but this damn thing messed up and decided I needed to sign in again and I lost all my shit in this post. GRRRR. Anyway, I'm big into doing Tabata workouts and feel they can really make the difference, if one person trains with them in their routine and the other doesnt, I feel the one doing tabata will be a step ahead in conditioning, they really are remarkable. For whatever reason though I've fallen out of love with my own blend that I've been doing like this one above. In the future I will be going back to more full body movements and doing one exercise a full 4 rounds, then the next for 4 rounds, etc. to equal out around 16 mins of total time.

Heavy Lifting and Boxing work

Well things didn't quite go to plan today and my workouts were a little off. I was hoping to get in a great workout of sparring and rolling tonight but it didnt pan out so skipping a BJJ drill class to lift to save my energy for the evening turned out to be a bad choice. Ah well, but I def. need to pick up skill work and up my cardio load in the coming weeks. In the near future I plan on training outside of my main gym quite a bit since I now have the Gracie Combatives dvds, so me and a few people that train there will work out outside of classes so that should help a lot. I really need to figure out how to have more time (working 2nds is hard to find time when other people are free and im off work haha) to spar and roll with my training partners. A lot of changes need to happen to prepare me for the next level..

Noon

Pull work-out

Warm-up; cycle 2 mins, bear crawls, bjj mobility drills, jumping jacks, light weight exercises for each to be performed in circuit style

Bent over rows; 3x 8-10
Upright rows; 3x 8-10
EZbar curl; 3x 10-12

Heavy bag

Didn't really time or do anything specific, just put in 15-20 mins of skill work, throwing a lot of single punches and kicks. I spent the majority of the time working on my jab and my right straight. Just really focusing on fixing a couple of problems I've developed recently for whatever reason and its time to get the fixed tech. into muscle memory. Finished the work on boxing with throwing a lot of kicks to the bag, 30+ on each side low kicks, mid kicks, and just a couple high kicks.

Evening

Heavy bag

3 min rounds

round 1; jabs
round 2; combos
round 3; jabs, straights
round 4; combos
round 5; jabs, straights
round 6; combos (4 oz gloves)

More focused on skill work than conditioning but still keeping a pretty good pace through out the rounds. I wanted to do a run/jog afterwards but didn't get to it. Eitherway, a decent workout and was able to work on some things I had started to earlier in the day and continue those. Working hard to get new things into memory. As usual, 16 oz gloves on all rounds besides what I noted.

BJJ and Conditioning

Noon

Pre-workout; Shake (1 1/2 cup oats, 1 scoop whey), 1/2 cup blueberries

Warmup; Cycle 10 mins, BJJ mobility drills, jumping jacks

Brazilian Jiu Jitsu GI Class - 1 hour 15 mins

Post-workout; 32 oz Gatorade

Evening

Pre-workout; 1 1/2 cup pasta, few slices of venison summer sausage

Warmup; Cycle 5 mins, light stretching and exercises

Barbell Circuit

bent over row x8
upright row x8
military press x8
good morning x8
split squat x8
squat push press x8
stiff leg deadlift x8

6 sets : 60 sec rest between sets

--

Neck bridges and variations

Ab barbell roll outs x 25

Crunches x 50
Side crunches x 20 each side


Post-workout; 16 oz Gatorade followed 20 mins later with a shake (1 1/2 cup oats, 1 scoop whey)

Push day

Bench press; 3x 6-8
CG press; 3x 6-8
Military press; 3x 8-10
Hack squat; 3x 6-8


** No doubt I need to pick my intensity back up when lifting. I haven't pushed myself or lifted heavy enough to really make me work in a long time when it comes to my 'heavy' days. I'm trying to do better but I just don't know. I jumped in lbs on the hack squats and really enjoyed that burn, but still feel with heavy weights on that exercise.. its just a little unstable feeling in the back and lats. IDK, but I'm paying a lot of attention to that. I switched to the hack squats since by having to clean the barbell to a front squat, I just wasn't happy with the amount of lbs I could lift on the squats when I couldve done a lot more if I had a power rack. I work out at different places but more often than not on weight work its usually at my home gym. So thats basically 200+ lbs in plates, barbell, ezbar, dbs, and weight bench w/ rack for bench pressing only. So I gotta work with what I'm given. Not big into the whole go and lift at the gym thing, way too distracting there. A private gym I go to also though has a full set which I use from time to time.

Conditioning - Heavy Bag

Boxing

Heavy bag

3 min rounds, 1 min rest periods

round 1; jabs, 1-2 combos (mma gloves)
round 2; combos
round 3; combos
round 4; freestyle
round 5; freestyle with sprawls
round 6; slip bag
round 7; shadow boxing
round 8; kicks
round 9; dirty boxing, knees, elbows

Pull day

One arm row 3x 12
SLDL 3x 10-12
Upright row 3x 8
Curl 3x 12


* I really like one arm barbell rows (stackin weights on one end and lifting that with one arm between legs) so I decided to switch out bent over rows with a DB variation of that. Mistake. I didn't like a dumbbell version of it at all and felt a decent pump but not a great one that I was looking for. Next time I'll use the barbell. Just to keep things fresh I plan on switching some things out for dumbbells or other exercises in the coming weeks since I've been doing this routine for a little while now. I enjoy using the barbell as much as possible but sometimes switch to DBs to lift lighter loads since its one arm at a time. I don't actually have a lot of plates or a spotter now a days so thats why. The sldl (straight leg deadlifts) went great and I felt an awesome pump from them. Def. Happy with my move up in weight on the upright rows and was long overdue. In the future its going to be hard to decide what to do rep wise. Eventually I'll want to stop gaining muscle and move to high reps, but I want to make sure I dont lose muscle in the long run by using lighter weight and doing high reps and circuits with no heavy days. It might benefit to do high reps and one low in the future. Like heavy sets of deads on pull days and all else high reps - and heavy sets of squats on push days, the rest light. IDK, but something similar ya know. At the moment, muscle gain is good and not only am I not completely lean at the weight I want to fight at, but I def. want to be one of the ones who cuts quite a bit in the future to make weight. I went light on the curls today because both wrists and forearms are pretty jacked up at the moment from a lot of BJJ and bag work. All and all a pretty good workout but my focus wasn't really there, and the one arm rows (DB version) were a major let down. Ah well, there's always next time!

Currently I'm sitting at 3700-3800 cals daily (recently cut back from 4k+). My weight is 135.5 dry and walking around 139-140+. This is where I want to be, but I'm carrying a little extra weight, I could still cut down or atleast close to 125 (flyweight) and I would be really cut and not only that, but my muscles would really show. I feel now with the little extra weight I no longer look like a bodybuilder, still atheletic and big yeah, but don't have that nice definition. Being lean is important for mma and thats why I'm doing this but I also need the weight.. Of course looking nice for the ladies is always a plus..

Brazilian Jiu Jitsu and the such..

Morning

BJJ GI class

total time; 1 hour+


Evening

No-GI BJJ rolling
Boxing mitt and bag work
and more..

total time; 2 hours+

Push day

Bench press; 3x 6-8
CG press; 3x 8-10
Military press; 3x 8-10
Hack squat; 3x 8-10

Wasn't really focusing well tonight.. Def. wanting to be doing other things.. (high reps low weights to name one). Gotta balance things and figure out what I want to do. Dropping cals a bit to cut just a few lbs. I really want to focus on all high reps but im worried of dropping muscle size due to it which I can't afford to do as I won't be able to make the weight class I want. Better things will come along at a higher weight for me. Sad, but true. Although I'm currently at the weight I want to be at I just dont feel I'm lean enough yet at it. I can def. still cut to flyweight and be really ripped and could go into a fight 10+ lbs heavier than that. so Idk.

Sunday

Sunday is always kinda a mixed day in cardio and conditioning along with skill work. They vary quite a bit. Planning is important when it comes to training, but to throw in some random on the spur of the moment stuff from time to time is great as well. You want to make sure you keep your body guessing and keep new stuff coming at yourself.

Cycle; 20 min HIIT cardio
5 min warmup, 5 min cooldown (not counted in the 20 min HIIT part)

Bodyweight squats x 50
Pushups x 50

Crunches x 50

Weighted crunches x 25
Bicycle crunches x 25

Around the world's x 15 each side
Side bends x 15 each side

Plank x 30 sec
Wall sit x 30 sec
Farmers walk x 1 min

andddd I'm done. peace

Pull workout

Bent over row 3 x 10-12
Ezbar upright row 3x 8-10
Ezbar curl 3x 8-10

I still really need to focus on improving my pull days. No SLDL's this workout since I'm a bit sore from yesterdays circuit which I thought I would be. Ah well. Bent over rows will be moving up in weight quite a bit next week, along with upright rows. Atleast up by 10lbs, maybe up to 20lbs. I'm getting really close to cutting back on calories so If I'm going to try heavier weights now is the time. I'm not planning some huge cut, but dropping my cals for awhile very soon. After I drop about 10 or less lbs, I will up my calories to just a small amount over maintenance and will look into a 15-20 rep scheme for awhile. I'm def. hoping to be able to do this endurance phase starting in Dec. and leading into spring. Time to get everything in shape!!

Muscle Endurance circuit

bent over row x8
upright row x8
military press x8
good morning x8
split squat x8
squat push press x8
stiff leg deadlift x8

6 sets : 60 sec rest between sets



**
Great workout! Really wore out from work but pushed myself into doing it and really glad I did. I've replaced this workout with my own tabata style routines but this def. has its place... wow. Now time to finish my 4k in calories and crash!

BJJ and cardio, BJJ notes

Posting this a little late, well past midnight so it may show up as Weds, but this is a Tuesday posting..

I consider Tuesdays as skill days. Usually 2x training one in BJJ GI and the other more of MMA focusing heavy on boxing/kickboxing and some no-gi rolling which I do at a private gym with people from my main academy. This is my only constant day off so I'm able to keep that schedule up usually. Today was a little different though, no MMA in the evening.

Noon
BJJ GI class and rolling after; 2 hours

Late Evening
30 min Jog/run


Hopefully schedules will work out with people I train with next week and I can get back to a regular routine.


Well, now for a late night rambling while I'm listening to some Gnarls Barkley.

In BJJ class we went over shrimp escapes and all variations of it. I've done this before and quickly remembered and done very well. Sometimes ya just pick up quick and take off, other times though, its like you hit a brick wall. I partnered with a newer guy in class, well he has been there awhile now I guess and I have rolled with him before. My main training partner in the GI classes is a guy named George. He is a very skilled 4 stripe white and is close to my size which is great. So after class we went over the long drill sequence from class a few times and helped another guy a bit. Then on to the real action. A 40+ min rolling session between us, no breaks, no subs, just rolling. It was awesome, as rolling with him always is. We have rolled enough with each other we just go at the right speed, focusing on technique and not trying to kill each other which a lot of people try to do when they roll. So of course, I learn soo much from these rolling sessions. Rolling full speed and you would fall over way before you ever made it close to 40mins or half that time haha. Anyway as usual, we both got sweeps on each other and escapes. I got very close to an americana but wasn't able to finish it and I really felt I was going to get it. Outside of that I was close to a baseball choke but gave it up and went for a better position. He stopped all of my triangles really quick besides one, so I def. still have work on controlling someone at the first stage of them. This was the first time I kept the better and dominate positions on him, expecially in the later part. His side control is hard to get past so I was really trying hard to avoid that at all costs. Anyway, I was very happy at the end of the day today. Very.

Ohh, I did get another mounted gogoplata on but didnt attempt the finish. I love those, and don't quite have the confidence in holding position while I do them (why I let go quick), but I'm working on that.

I have had great classes and rolling the past few weeks now. Last week I decided to play guard on a guy and was able to keep him there the entire time. I'm really getting good at keeping their posture broke and doing some guard play breaking mine and using foot on hip and back and forth - etc. I haven't attempted any omoplatas lately but I have used them a couple times as a sweep with good success. I'm very flexible so I use several moves as sweeps.. with my own touches with good success.. usually :). From guard I'm really focusing on using my legs to help keep their posture broken by breaking my own guard to push at their hips and so forth, then replacing it. I'm working on forced var. of the kimura and arm bars from guard too. I really like catching the arm and using my hand under their leg to flip them over to their back, then finishing the arm bar.

I'm just having a great time lately. Things are really clicking at the moment, and even though that usually doesn't last, its great to have some ups to go along with the downs!!

p.s. I NEED TO GO MORE THAN 1x a WEEK TO BJJ GI CLASSES!!!!

just a note to self..

Push day

Bench press 3x 6-8
CG press 3x 8-10
Military press 3x 8-10
Hack squat 3x 6-8




Man, I need to update more often I know. It's been a rough week though, finally starting to get over that nasty cold though so its going to be picking up around here. Alternated the hack squat into the front squat's place tonight. Partly because it was a long long day at work and I just don't have the energy, the other part, I'm just not doing that damn exercise tonight. I need a break from the front squats, kinda like I did the deadlifts but I never went back to them lol.. :).

I'm currently around 4k in calories daily, and right at the weight I want to be, although not as lean as a I could be so I still have work to do. I'm still bulking, but don't know for how much longer, on my other blog I have when I started so I'm going to have to take a look and see how long I've been bulking for now. I'm right at a 10 lb gain since then though. Wasn't that great of a bulk, def. not as good as I did last time. The higher calories brought out the worse in me though haha. 4k calories at my weight is crazy, I'm very active and have a very high metabolism. Currently sitting at 134 lbs and am walking around just barely under 140.

As soon as I have a minute I will post a blog about my past couple of training sessions in bJJ but Idk when or if I'm going to have time. I'd like to tonight, but I need to hurry up and get things done so I can lay down around midnight, I have BJJ class at 11am tomorrow, and MMA training in the evening, probably around 6. First time back since I've been sick (to MMA and heavy conditioning) so I'm expecting a rough one. haha.

Pull day

bent over row 3x 12
sldl 3x 12
ezbar upright row 3x 10-12
ezbar curl 3x 10-12

** still have a cold so I didn't push the weight up like I wanted to this time. Next week. Will be trying to go back to the gym for BJJ tomorrow night but who knows. Missed a lot of workouts lately since I've gotten a cold or whatever it is, so I'm worried my conditioning has took a big hit. Will post again soon about my last BJJ class or two if I think of it.

Push day

bench press 3x 8
cg press 3x 10-12
military press 3x 8-12
front squat 3x 10-12
lunges 2x 12


** well, ive caught a bit of a cold i guess and have been sick for a couple days. This made the workout very tough. More rest in between sets and I felt really wore afterwards. I missed my conditioning workouts all weekend and was very upset with that so I wasn't about to skip another one. Hopefully I wake up a bit refreshed and can go to BJJ class in the morning, I can't and don't want to miss another BJJ class!! I've been really looking forward to this one and would hate to have to sit at home because I'm sicker than a dog.. so to speak. Eating right and exercise really helps immune systems and over the past couple of years since Ive started I've rarely got sick, and when I have, it didn't get severe and passed rather quick. Even if I feel better, if I'm still a bit hot and things, I will skip on class in order not to pass the germs If I did catch a bug. I'm hoping its just the weather doing a # on me.

** front squats sucked tonight! Very bad form, was way too tired for them but ah well..


And while I'm thinking about it, I did miss 2 blogs last week. I missed an update on BJJ training, and a good run and core work work-out. I'll try to do better this time around.

Pull workout

bent over row 3 x 12
sldl 3 x 12,12,10
upright row 3 x 12,10,10
ezbar curl 3 x 12,12,10


Pre-workout; 1 1/2 cup pasta w/ veggies, 20 oz gatorade

Post-workout; shake (1 1/2 cup oats, 1 scoop whey)


* I will be moving up in weight and lowering reps next week. Very tired after work and a late night so I'm just glad I got it in. I changed the order of my exercises slightly and used an ezbar in my upright rows instead of barbell, and I def. liked that and it felt much better and controlled as well. I often worry about lifting less weight on pull days than push days, but the fact is the exercises on the two days are very different with very different loads.

Push day

Bench press 3x 8-10
CG press 3x 8-10
Military press 3x 8-10
Box front squat 2x 15
Front squat 1x 12
DB Lunge 1x 10

Farmers walk 1 min

Cardio

Pre-workout; shake (1 1/2 cup oats, 1 scoop whey)

Cycle; 20 mins HIIT
30 sec sprint, 1 min jog
2 min warmup and 2 min cooldown

Post-workout; 12 oz gatorade, 2 1/2 cups of pasta & veggies, few strawberries

Tabata fight circuit

bent over row
upright row
military press
sldl
squat
lunge
bench press
bicycle crunch
push ups
jumping jacks

exercises are 20 secs on, 10 sec off (tabata style)
3 sets, 1 min rest between sets

Pull day

Bent-over row
Upright row
SLDL
EZ bar Curl

3 sets of all exercises 10-12 reps

... Well thats it for today... very tired and crappy feeling expecially after work today so I'm just happy I got my workout in.

* Made sure my form was tight on the bent over rows. Need to move up in weight slightly in all the exercises next week. Reps were way too easy this time around, even though I never go to failure, I need to step it up a bit expecially on pull day. Good workout despite being tired to begin with.

Tuesday; Diet & Training

Diet log

meal 1; shake (1 1/2 cup oats, 1 scoop whey)

* (2) multis* (3) fish oil caps
* energy drink (5hr energy shot)

meal 2; shake (1 1/2 cup oats, 1 scoop whey), strawberries

* 2 cups coffee
* 24 oz gatorade

meal 3; 4 oz spaghetti(wholegrain w/ added flaxseed), 1/2 cup tomato sauce. medium size salad w/
strawberries, sliced almonds, and cranberries

meal 4; chow mein noodles(wholegrain) w/ veggies and eggroll

meal 5; shake (1 1/2 cup oats, 1 scoop whey)

* (3) fish oil caps

meal 6; 3/4 (before cooked) cup brown rice, 4 oz tuna

before bed snack; 3 tablespoon of peanut butter

Calories; 3800

Training

Brazilian Jiu-Jitsu (class); 1 hour

and later..

BJJ Mobility drills
Various drills and stretching

Heavy bag; 5 three min rounds

Bodyweight squats x 50

Cycle; 10 mins

** A little different than most Tuesdays. Kinda a refreshing change of pace on things by changing from 5 min rounds in heavy bag work to 3 min rounds focusing on intensity. The later workout was kinda thrown together because I wasn't able to train again in the evening which is usually drills & rounds of sparring/rolling with training partners.

Push day

Pre-workout; 2 cups pasta, veggies, few strawberries

Warm-up; stretching, 1-2 light weight sets of all exercises to be performed

Bench press
CG press
DB Shoulder press
Front squat

3 sets of each exercise, 8-12 reps
1min 30 secs to 2 mins rest between sets

Post-workout; shake (1 1/2 cup oats, 1 scoop whey)

Sunday Cardio

Usually on Sunday's I'll do more of an active rest type thing. Sometimes I go all out though, but usually like today - I will get on the cycle and do 20min hiit or 30 min jog. I consider this more of a maintenance workout to keep the heart going good :). I've been giving my body plenty of rest lately to help keep healthy and also while I'm in this bulk, it helps to keep the weight adding on. So anyway, here it is..

Nutrition

Pre-workout; 1 1/2 cup veggies, 1 1/2 cup pasta, 6 oz chicken, 1 slice toast

Post-workout; shake (1 1/2 cup oats, 1 scoop whey), strawberries

Training

Cycle; 20 min HIIT

Current Status

Bulking @ 3700-3800 cals

Tabata fight circuit & WELCOME!

Pre-workout; 1 1/2~ cup pasta, 6 oz salmon, few strawberries







Warm-up; stretching, cycle x 5 min moderate pace



Tabata Circuit
barbell using light weight, focusing on form and getting many reps in!


bench press
cg press
bent-over row
upright row
military press
sldl
squat
lunge
db punches
bicycle crunches


3 sets, 1 min rest between sets

after last set, sprint x 1 min

Post-workout; shake (1 1/2 cup oats, 1 scoop whey)

In case you wasn't for sure, tabata is doing an exercise for 20 sec full effort, then 10 sec rest. In this routine I put together I will do 20 sec bench press then rest 10 sec, the move on to cg press and so forth. Basically just enough rest not to fall over haha. Very intense, very hard. I put together this routine combining some others and stretched it out a bit to resemble mma fight rounds.

***
Anyway, welcome to my blog! I've been keeping a log for awhile now and just decided to switch over to this site. My previous log was focused on keeping track of my weight lifting with very little wrote about my mma training and diet (although a few food logs are there). This log will be on everything. I'll post again and put a little more info on what you can expect to see here in the future. For now, you can view my past workout log here, http://blog.bodybuilding.com/romeo1031

Thanks for visiting. Follow!