Morning
Cardio
20 mins
Evening
Pull
Bent over row; 3x 8-10
SLDL; 3x 8-12
Upright row; 3x 6-8
** My wrist is messed up for some reason, which just adds to my string of bad luck lately. Lets see, a cracked rib, a cold, and a sprained wrist (IDK for sure whats wrong with it, just going by how it feels). I skipped my curls due to it, and with a good wrist support I was able to get by the other exercises, and although I upped weight just like last push day, I wasnt able to go as high as I could. I plan on upping the weight even more in my main exercises, because its def. time for that. I will start upping my calories slowly as well. So, hoping my wrist and ribs are much better in a few days time, next week's training will be moving me in a positive direction in gaining more muscle mass.
And late..
Weds
Cardio
20 mins
sprints 5 x 30 sec
Thursday, February 25, 2010
Monday, February 22, 2010
Cardio & Heavy Push day
Morning
Cardio
20 mins 70-80% mhr
Evening
Push
Bench press; 3x 6-8
CG press; 2x 6-8
OH press; 3x 8-10
Hack squat; 3x 6-8
**
Well, its really nice to be back working out. I will know if my ribs are ok in the morning :). I done as well as I expected coming off from a couple weeks off. Really looking to up the weights after this.
I decided to cut my usual 4x a week 30 min aerobic conditioning part to 20min 4-5x a week. The 30 mins were getting dull and very boring, so I'm hoping this helps my motivation and I'm not expecting a huge difference in my conditioning just knocking a little time off. That why I'm going to shoot to do a 5th day as much as possible. This is also being done to make more time for sprints and anaerobic work. I hope my ribs hold up and want to get my cardio back up and hopefully improved before I'm back to MMA work. I will be returning to BJJ tomorrow probably but will more than likely skip out on any rolling. I just hope the technique portion is going to be OK for my ribs, its really hard to train much of anything grappling wise with a rib damaged. I hope I don't regret trying.
Cardio
20 mins 70-80% mhr
Evening
Push
Bench press; 3x 6-8
CG press; 2x 6-8
OH press; 3x 8-10
Hack squat; 3x 6-8
**
Well, its really nice to be back working out. I will know if my ribs are ok in the morning :). I done as well as I expected coming off from a couple weeks off. Really looking to up the weights after this.
I decided to cut my usual 4x a week 30 min aerobic conditioning part to 20min 4-5x a week. The 30 mins were getting dull and very boring, so I'm hoping this helps my motivation and I'm not expecting a huge difference in my conditioning just knocking a little time off. That why I'm going to shoot to do a 5th day as much as possible. This is also being done to make more time for sprints and anaerobic work. I hope my ribs hold up and want to get my cardio back up and hopefully improved before I'm back to MMA work. I will be returning to BJJ tomorrow probably but will more than likely skip out on any rolling. I just hope the technique portion is going to be OK for my ribs, its really hard to train much of anything grappling wise with a rib damaged. I hope I don't regret trying.
Friday, February 19, 2010
Slowly getting back into training..
Doing what I can without hurting my rib.
I have done cardio a couple other times just havent posted them.
--
Cardio
20 mins 70-80% mhr
tabata sprints
Stretching & balance work
Neck bridge
Reverse neck bridge
Well, thats about it :)
I have done cardio a couple other times just havent posted them.
--
Cardio
20 mins 70-80% mhr
tabata sprints
Stretching & balance work
Neck bridge
Reverse neck bridge
Well, thats about it :)
Thursday, February 11, 2010
Cardio, Injury, New routines/nutrition stuff
So far this week..
Mon; rest
Tues; cardio 30mins / tabata sprints
Weds; cardio 30mins / tabata sprints
Thurs; cardio 20 mins / tabata sprints
Now on to the new stuff..
So, no I havent became lazy and quit working out, but I did suffer yet another cracked rib (or seperated but I do believe its cracked). This marks my 4th rib injury now. I skipped all BJJ/MMA training and anything else that requires contact or core work. This is not as bad as a rib injury as it was last time which knocked me out for months from everything because I'm able to lift for the most part and do cardio still. I'll take what I can get becuase last time I wasnt able to do anything at all. It does hurt of course but so far I'm ok and havent hurt it worse nor is it the type of pain that feels like I'm doing further damage. Anyway, not a total loss and I'm going to stay postive because I'm getting a bit burnt out of things and training didnt go well last time I went to classes anyway, which is also why my rib is hurt now. I really want to get back to training though and want to learn more and more. I love learning techniques and repping old ones over and over. This is something I don't get enough of and that sucks. Even at classes I'm not getting enough really out of them, just a lot of sparring time which I could get on my own.. for free. :). But anyway, I do come away with some new stuff so I'm sticking with it for now. Training once a week is never going to get me where I want to be though so soon as I can I need to do my best to make more BJJ classes and get more boxing in on the side with training partners I trust a bit more. Yes, I'm a little bitter about this.
I am redoing my cardio routine which is the new stuff part of this post. The 30 mins 4x a week is very very stale to me and I need something different. Nothing is in stone, and it will probably vary week from week or atleast every now and then to keep things fresh. So far the plan is to go for 5x a week @ 20 mins in the aerobic zone. Right after I finish the 20 mins I will go into my tabata sprints as usual. This will switch up just a bit and I will probably keep my sprints down to 3-4x a week instead of 5x but I'm not for sure yet. Cutting down to 20 mins will keep some of the boredom away from 30mins, and will still be a good workout. I think the 30 mins 4 days is just burning me right out and fast too. Doing some research and to what other fighters do I think the 20mins will work a lot better for me. Tabata sprints will be the majority of the type of sprinting I do but I will also switch it up a bit with 30sec sprints and rests varied on my heartrate and using my THR to further maximize my cardio training. I can also use this to cycle intensity a bit, and lower my heartrate hopefully during rests to mimic rounds. The more you learn, the less you usually do because you cut out a lot of stuff that you didn't need to begin with. You also pick up a few additions here and there that are valuable.
Cardio run/sprints 5x a week (majority done on a cycle as usual)
Heavy weight training (strength/size) 2x a week (possibly going to a 3 day split down the road)
Endurance weight training (circuit/complex) 1-2x a week
Core 2-3x a week (2 roll outs or a weighted core execise following heavy days and a 3rd day of more endurance types like bicycle crunches or circuits)
Neck/other accessory (farmers walk/glute bridge/etc) 1-2x a week (usually will keep to once a week to save time for other workouts but its rather easy to add in some of these exercises here and there so I'm not for sure yet)
--
Also I'm stepping my nutrition up a bit as I've realized a few flaws and have corrected those. Otherwise my diet is basically the same, just with some better foods and more organic choices now.
Ratios
Carbs 60%
Pro 20%
Fat 20%
Carbs; oats, brown rice, whole grain bread
Pro; tuna, chicken, whey powder, eggs
Fat; olive oil, nuts, peanut butter
Anyway, I have a lot more to talk about but its late and I need to get to bed, so.. peace :)
Mon; rest
Tues; cardio 30mins / tabata sprints
Weds; cardio 30mins / tabata sprints
Thurs; cardio 20 mins / tabata sprints
Now on to the new stuff..
So, no I havent became lazy and quit working out, but I did suffer yet another cracked rib (or seperated but I do believe its cracked). This marks my 4th rib injury now. I skipped all BJJ/MMA training and anything else that requires contact or core work. This is not as bad as a rib injury as it was last time which knocked me out for months from everything because I'm able to lift for the most part and do cardio still. I'll take what I can get becuase last time I wasnt able to do anything at all. It does hurt of course but so far I'm ok and havent hurt it worse nor is it the type of pain that feels like I'm doing further damage. Anyway, not a total loss and I'm going to stay postive because I'm getting a bit burnt out of things and training didnt go well last time I went to classes anyway, which is also why my rib is hurt now. I really want to get back to training though and want to learn more and more. I love learning techniques and repping old ones over and over. This is something I don't get enough of and that sucks. Even at classes I'm not getting enough really out of them, just a lot of sparring time which I could get on my own.. for free. :). But anyway, I do come away with some new stuff so I'm sticking with it for now. Training once a week is never going to get me where I want to be though so soon as I can I need to do my best to make more BJJ classes and get more boxing in on the side with training partners I trust a bit more. Yes, I'm a little bitter about this.
I am redoing my cardio routine which is the new stuff part of this post. The 30 mins 4x a week is very very stale to me and I need something different. Nothing is in stone, and it will probably vary week from week or atleast every now and then to keep things fresh. So far the plan is to go for 5x a week @ 20 mins in the aerobic zone. Right after I finish the 20 mins I will go into my tabata sprints as usual. This will switch up just a bit and I will probably keep my sprints down to 3-4x a week instead of 5x but I'm not for sure yet. Cutting down to 20 mins will keep some of the boredom away from 30mins, and will still be a good workout. I think the 30 mins 4 days is just burning me right out and fast too. Doing some research and to what other fighters do I think the 20mins will work a lot better for me. Tabata sprints will be the majority of the type of sprinting I do but I will also switch it up a bit with 30sec sprints and rests varied on my heartrate and using my THR to further maximize my cardio training. I can also use this to cycle intensity a bit, and lower my heartrate hopefully during rests to mimic rounds. The more you learn, the less you usually do because you cut out a lot of stuff that you didn't need to begin with. You also pick up a few additions here and there that are valuable.
Cardio run/sprints 5x a week (majority done on a cycle as usual)
Heavy weight training (strength/size) 2x a week (possibly going to a 3 day split down the road)
Endurance weight training (circuit/complex) 1-2x a week
Core 2-3x a week (2 roll outs or a weighted core execise following heavy days and a 3rd day of more endurance types like bicycle crunches or circuits)
Neck/other accessory (farmers walk/glute bridge/etc) 1-2x a week (usually will keep to once a week to save time for other workouts but its rather easy to add in some of these exercises here and there so I'm not for sure yet)
--
Also I'm stepping my nutrition up a bit as I've realized a few flaws and have corrected those. Otherwise my diet is basically the same, just with some better foods and more organic choices now.
Ratios
Carbs 60%
Pro 20%
Fat 20%
Carbs; oats, brown rice, whole grain bread
Pro; tuna, chicken, whey powder, eggs
Fat; olive oil, nuts, peanut butter
Anyway, I have a lot more to talk about but its late and I need to get to bed, so.. peace :)
Sunday, February 7, 2010
Push day
Yes, I'm doing it a day early this week.
Bench press 3x 6-8
CG press 2x 6-8
Over head press 3x 8-10
Hack squat 3x 8-10
* Need to move up in weight next time in overhead press, and hack squat. Atleast 10lbs extra on the hack squat.
** I took a few days off this weekend and last of the week last time so thats why no posts. I also forgot to update a few things. Wednesday at BJJ/MMA I busted my nose a bit and hurt my rib again so I had to take some time to heal up. My rib isn't that bad but its going to keep me away from contact for a bit, I highly doubt I go to MMA this week and might not go to BJJ. Someones weight on me in rolling or even technique drilling may hurt it worse and make the small injury into a big one. Of course, I'm no stranger to hurt ribs as this makes the 3rd time I've cracked one or seperated it.
So I've been taking it easy and will continue to for a bit. I am really burnt out on everything anyway. I'm always stressing and worrying about workouts and spend most of my free time making sure I'm getting the right amount of cardio, weight training, skill training, etc in. It's a lot to deal with when you work shitty hours and a lot of them. I'm not giving up on anything, I think I have a good future in fighting if I choose it. I'm not meaning to sound unsure about it, but I want to take a step back and relax a bit. If I don't, I will burn myself completely out in the long run. There is no reason to rush things and I have plenty of time to learn and get my training in. A week or two break here and there won't hurt me, Its time to RELAX and have a life outside of all of this. I know for a long time Ive talked about how bad I've wanted this and how I felt I was meant for it. But, all of the effort wears thin on anything after awhile no matter how much you love it. I just need some rest here and there and I'm not going to feel guilty about it anymore. If this is something I decide not to do down the road, I tell you, it will be GREAT just lifting a few times a week and doing cardio a few times and nothing else haha. No more circuits, sprints, this and that and this and that to make sure my bases are covered - just lifting and some cardio.
Anyway enough rambling. I just need a break from intense training 6-7x a week. I'm not even looking forward to mma classes anymore it seems I hit road blocks here and there and on top of that get injured from hard sparring all the time and I really want to focus on more technique at this point in time. Part of that is the pressure I put on myself to always do great even when I spar against people with a lot more experience and size on me. But IDK, maybe will start looking into a new gym down the road that possibly fits me better.
Bench press 3x 6-8
CG press 2x 6-8
Over head press 3x 8-10
Hack squat 3x 8-10
* Need to move up in weight next time in overhead press, and hack squat. Atleast 10lbs extra on the hack squat.
** I took a few days off this weekend and last of the week last time so thats why no posts. I also forgot to update a few things. Wednesday at BJJ/MMA I busted my nose a bit and hurt my rib again so I had to take some time to heal up. My rib isn't that bad but its going to keep me away from contact for a bit, I highly doubt I go to MMA this week and might not go to BJJ. Someones weight on me in rolling or even technique drilling may hurt it worse and make the small injury into a big one. Of course, I'm no stranger to hurt ribs as this makes the 3rd time I've cracked one or seperated it.
So I've been taking it easy and will continue to for a bit. I am really burnt out on everything anyway. I'm always stressing and worrying about workouts and spend most of my free time making sure I'm getting the right amount of cardio, weight training, skill training, etc in. It's a lot to deal with when you work shitty hours and a lot of them. I'm not giving up on anything, I think I have a good future in fighting if I choose it. I'm not meaning to sound unsure about it, but I want to take a step back and relax a bit. If I don't, I will burn myself completely out in the long run. There is no reason to rush things and I have plenty of time to learn and get my training in. A week or two break here and there won't hurt me, Its time to RELAX and have a life outside of all of this. I know for a long time Ive talked about how bad I've wanted this and how I felt I was meant for it. But, all of the effort wears thin on anything after awhile no matter how much you love it. I just need some rest here and there and I'm not going to feel guilty about it anymore. If this is something I decide not to do down the road, I tell you, it will be GREAT just lifting a few times a week and doing cardio a few times and nothing else haha. No more circuits, sprints, this and that and this and that to make sure my bases are covered - just lifting and some cardio.
Anyway enough rambling. I just need a break from intense training 6-7x a week. I'm not even looking forward to mma classes anymore it seems I hit road blocks here and there and on top of that get injured from hard sparring all the time and I really want to focus on more technique at this point in time. Part of that is the pressure I put on myself to always do great even when I spar against people with a lot more experience and size on me. But IDK, maybe will start looking into a new gym down the road that possibly fits me better.
Tuesday, February 2, 2010
Cardio, Notes & Thoughts
I split my push workout up between yesterday and today due to time and feeling a bit under the weather last night. The only exercise I skipped was squats due to soreness. Hamstring is feeling really tight lately so I need to take some extra time with recovery for awhile.
I also dropped my calories all the way to 2500 now. My weight is slightly under 130 and I'm getting really lean. Of course I like this, I love how I look, and well, very confident arounds girls haha. Anyway, my weight is way too low though and I could still drop a few lbs. Not happy with that part at all. I want to be 135 ripped! Walking around over 140 at that. The fact that I was close to 145 in my bulk, means I didn't do a very good job at all. I lost probably 10 lbs off my bench press yesterday and was very weak in it almost losing balance pressing upwards. Not good, I need to refocus on my weight lifting and make sure I'm making and keeping strength gains during bulks/cuts. My plan is to stay lean for a little while then start going up 100 cals every 2 weeks. This will hopefully be a slow enough move I can gain as much muscle and little fat as possible. I don't plan on doing anymore 3-4 month bulks/cuts. My gains kept was too small, something needed to be changed this time. I'm still really interested in cutting out any arm work even though it is needed. I want to simply do 3 exercises a workout, 2 workouts, and keep them strictly compound. IDK what I will do though, not at the moment haha kinda scattered actually.
Now onto the late night cardio..
Pre-workout; egg omelette, toast, honey
Post-workout; shake (1 cup oats, 1 scoop whey)
Cycle
30 mins 70-80%
tabata sprints
Farmers walk
Off to the usual stretching and balance work. Need to remember to keep doing ab workouts since I missed my barbell rollouts yesterday. I'm loving roll outs and they will continue to be in my routine. I will usually add them twice a week following my heavy days. I also really enjoy working my neck too and will continue to do that atleast twice a week for now but plan on tapering off to once a week and make a sorta grappling routine. Thats basically what I do now I just dont call it that, but my grappling condition is usually neck work, some core, glute raises, mobility drills, and grip work. Speaking of which, I want to add farmers walks once or twice a week probably after my heavy days as well. Since I didnt yesterday I added them in tonight. I'm trying to get as much work done as possible during days so I can take a little more time to myself and have 1-2 full rest days. Since I'm usually only working out once a day on days I work, it will be more beneficial to do things like that after heavy lifting days.
I also dropped my calories all the way to 2500 now. My weight is slightly under 130 and I'm getting really lean. Of course I like this, I love how I look, and well, very confident arounds girls haha. Anyway, my weight is way too low though and I could still drop a few lbs. Not happy with that part at all. I want to be 135 ripped! Walking around over 140 at that. The fact that I was close to 145 in my bulk, means I didn't do a very good job at all. I lost probably 10 lbs off my bench press yesterday and was very weak in it almost losing balance pressing upwards. Not good, I need to refocus on my weight lifting and make sure I'm making and keeping strength gains during bulks/cuts. My plan is to stay lean for a little while then start going up 100 cals every 2 weeks. This will hopefully be a slow enough move I can gain as much muscle and little fat as possible. I don't plan on doing anymore 3-4 month bulks/cuts. My gains kept was too small, something needed to be changed this time. I'm still really interested in cutting out any arm work even though it is needed. I want to simply do 3 exercises a workout, 2 workouts, and keep them strictly compound. IDK what I will do though, not at the moment haha kinda scattered actually.
Now onto the late night cardio..
Pre-workout; egg omelette, toast, honey
Post-workout; shake (1 cup oats, 1 scoop whey)
Cycle
30 mins 70-80%
tabata sprints
Farmers walk
Off to the usual stretching and balance work. Need to remember to keep doing ab workouts since I missed my barbell rollouts yesterday. I'm loving roll outs and they will continue to be in my routine. I will usually add them twice a week following my heavy days. I also really enjoy working my neck too and will continue to do that atleast twice a week for now but plan on tapering off to once a week and make a sorta grappling routine. Thats basically what I do now I just dont call it that, but my grappling condition is usually neck work, some core, glute raises, mobility drills, and grip work. Speaking of which, I want to add farmers walks once or twice a week probably after my heavy days as well. Since I didnt yesterday I added them in tonight. I'm trying to get as much work done as possible during days so I can take a little more time to myself and have 1-2 full rest days. Since I'm usually only working out once a day on days I work, it will be more beneficial to do things like that after heavy lifting days.
Subscribe to:
Posts (Atom)