Fri Cardio/Lifting and Thurs Cardio

Thursday

Cardio

20-25mins 70-80%mhr

Friday

Morning

Cardio

20-25mins 70-80%mhr

Evening

5/3/1 lifting
Deadlift day (back/biceps)

deadlift 3x5
bent over row 3x5-7
curl 3x6-8
chin up 1 set to failure

** Yeah, I added back deadlifts finally :). Wow, what a rush. Trying to figure out what to do for my biceps though. I like curls and chinups both but dont really want both (4 exercises is too much when I do 2 maybe 3 on other days). I may use the new bodyweight exercises I do as finishers or do on a completely seperate day (I'm talking pullups/chinups/dips). IDK yet, but I love them!

Lifting - Chest/triceps, Cardio & Neck strength

Lifting 5/3/1 Bench day (chest/triceps)

warmup; dynamic stretching, 2 light sets of db bench press

bench press 3x5
cg press 3x6-8
dips 3 sets

Cardio

cycle; 20-25 mins
** I never include the warmup/cooldown in the total time for cardio, the time on my blogs is always time spent in the zone I'm shooting for (this case its 70-80% mhr) If I dont put my warmup/cooldown seperate then assume its 3-5mins for each one.

Neck

neck bridge x50
reverse neck bridge x50
side to side bridge x50
weighted bridge x 50

static stretching

Lifting - Legs, Conditioning, Notes

Warmup

5 min on the cycle
2 sets light front squats

5/3/1 legs

Hack squat 3x5

Core

Bicycle crunches

stretching

Shadow boxing 3x3min (Bas Rutten workout)

* Just got the Bas Rutten workout tapes I hear so highly about and I gotta say, they are awesome. I started doing shadow boxing lately for conditioning and really liked it so I tried his tapes out. For now on I will mix it up, I will use his tapes mostly and add in my own sessions from time to time to keep things fresh. As long as you stay busy in shadow boxing and work on your speed, you can get a great workout from it. Add in some heavy bag rounds, and you have a great workout.

Notes

Aerobic work will be done 3-4x a week at 20-25 mins for awhile. Heavy lifting of course will stay 5/3/1 program and 3x a week. One barbell complex and one set of sprints each week (or possibly just one or the other depending on how much other cardio I done that week). I will try to leave weekends as rest besides a run/jog or 20-25 mins on the cycle as during the week. I will also use them for playing catch up when life gets hectic during the week and I miss workouts. The shadow boxing will be done anywhere from 2-4x a week, varying how many rounds depending on time limits.

Conditioning

Cardio

20 mins aerobic

Shadow boxing

rounds 4x3min w/ sprawls

Core

bicycle crunch x 250

stretching and balance work

--

Pre-workout; 4 oz chicken, 1 cup pasta, sliced tomatoes and pineapples, green tea

Post-workout; muscle milk shake followed by a meal 30 mins later

--

** Ive been taking quite a bit of time off lately, including taking a week from BJJ classes. This is also my deloading week but instead of lifting light most of it Ive just skipped any weight lifting. Its important to me to take some time away from constant training because I start to burn out mentally. Having some good food helps too haha. But anyway, I'll be back to a much more regular routine next week. I will be doing another cycle of the 5/3/1 lifting program which I have fallen in love with and upping my calories a bit too.

As for flexibility, I will be doing new stretches next week that are harder I hope. I'm as far as I can go with my current routine and will be working more on both legs at a time stretching (IDK how to explain the stretches I do, but plan on maybe making a video of my stretching routine in the future). I can do some awesome things in Jiu Jitsu because of my flexibility so its something I want to make sure I always maintain and try to constantly improve on even more.

For my core, I plan on keeping what I'm doing which is 200-300 bicycle crunches 2-3 times a week. On top of that I do some weighted exercises and usually add one other type of crunch of ab exercise after my bicycle crunches. I got dull on ab roll outs so thats why I've scrapped them for awhile. Most of my core work comes from actual training and weight lifting so I don't go overboard on specific ab work.

So I plan on doing 3-4 20-25 min aerobic conditioning sessions per week and about the same amount of time in anaerobic work. I really plan on using a lot more of my boxing for my cardio too, such as heavy bag and shadow boxing. I need to remember to do sprints atleast once a week as well and if I dont add back in my barbell complex this week it will be back next for good. Just taking some time away from my usual things and resting up a bit, trying to enjoy a life outside of work and the gym for once haha.

Very rushed in writing the above, but there is a lot I want to talk about and go into details on. I'm really excited about my workouts I'm currently doing and improving my conditioning. However, time for me is very limited and just like now, I got a hundred things to do before I can get to bed so I gotta jump off here. Till next time.

Back & Biceps & my home gym is growing!

Lifting

Back & Biceps
5/3/1 deloading week

bent over row 3x5
dead lift 3x5
chin ups 3x5

* Deloading week of 5/3/1 program. I missed my first workout of the week monday which was chest/triceps. So this is the start, deloading week uses roughly 40-50% of my usual weight. Also, I added in deadlifts and chinups. I'm not 100% but the deadlifts may be making their way back into my routine soon.

--

I added to my home equiptment by purchasing something I've been wanting for quite some time now.. a pullup/chinup/dip station (TKO brand). Its awesome and I got it at a great price from work. I'm limited on space but it fits in the garage just fine.

My home gym so far..

* weight bench
* weight plates, barbell, ezbar, dumbbells
* stationary cycle
* heavy bag (2)
* agility ladder, balance board
* pullup/chinup/dip station

I know I'm forgetting something I just have that feeling haha. Anyway, thats the main stuff, I have a ton of gear as well that I'm not going to list out.

Conditioning; Boxing, Cardio

After a few days off I'm back to training, although I don't really feel any fresher than the start of my break haha.

I got up late and had some things to do so I missed Jiu Jitsu in the morning and am really mad about that. Now I'm either just going to make it once this week or have to get up early saturday before work and go in and I rarely accomplish that. Anyway..

Pre-workout meal; chicken Pad Thai (whole grain pasta with chicken and veggies), 2 apples, green tea

Training

Rounds of boxing

round 1; heavy bag x 3 min (focusing on combos)
round 2; shadow boxing & slip bag x 2 min
round 3; heavy bag x 3 min (focusing on power)
round 4; shadow boxing & slip bag x 2 min
round 5; heavy bag x 3 min (focusing on speed)
round 6; kicks on heavy bag x 2 min
round 7; heavy bag x 2 min with pullups/chin ups mixed in
round 8; shadow boxing x 3 min with sprawls

= 20 mins total time (not including warmup,cooldown which was 5 mins each light heavy bag work and things like jumping jacks)

Stationary Cycle

3 min warmup

20 mins @ 70-80% mhr (aerobic)

3 min cooldown

Core/Neck

bicycle crunches x 250
reverse crunches x 50

neck bridges x 50
reverse neck bridges x 50

Post-workout meal; muscle milk shake, 2 sandwiches

Morning Cardio, then Evening lifting & core work

Morning

Cardio


Dynamic stretching

Stationary Cycle

3 min warmup

25 mins @ 70-80% mhr (135-155bpm)

3 min cool down

Post-workout (which is my usual breakfast too)

shake (1 1/2 cup oats, 1 scoop whey, 1 tsp olive oil)
1 cup strawberries and 1 cup pineapple

Evening

Pre-workout

muscle milk shake

5 min warmup on cycle

1 light set of lunges
1 light set of front squats

5/3/1 Leg day

Hack squat 3x5,3,1

(and thats it for tonight, since its a late night and I'm wore out, next week I plan on adding back in lunges along with my usual hack squats and SLDL)

Core

Bicycle crunch
Side bend
Around the worlds
Plate swings

and I end the workout with 5 mins of intense shadow boxing

Post-workout

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

Static stretching

Cardio

Simple post. I usually don't update if its just cardio but I keep losing track of how many times I do it when I don't. Thats why I keep this for after all, just to log workouts. Although, I would like to work on some articles of training, and my personal methods and theories - but that will come at a later time. I am really intersted in writing those type things but IDK where I will post it for sure. I would like to detail some of my workouts, and why I do what I do. Maybe down the road.. soon.

Cardio

30 mins; run

and the standard end of the night 15-20 mins of stretching and some balance work

Lifting, BJJ

5/3/1 Shoulders

OH press 3x5,3,1
Upright row 3x5-7

-

Brazilian Jiu Jitsu

* Really have to start spreading my calories out better. Everytime I start upping calories I run into this problem at first. I'm really tired of being stuck right before bed with a ton of calories still to go, so I tomorrow I have to remember that and eat more during the day!

BJJ, Cardio

Noon

Brazilian Jiu Jitsu

Evening

Cardio; 30 mins

Shadow boxing

Stretching

5/3/1 Lifting

5/3/1 Program
Back

bent over row 3x5,3,1
curl 3x6-8

Shadow boxing 5x3min

bicycle crunch x 250

--

On heavy lifting days I lift 30-45mins and no more. I keep my exercises at 2-3 per day due to time and to focus on the main exercises instead of rush around trying to do more. Quality over quantity.

--

I will be adding more boxing specific work for cardio/conditioning. I will be adding in things like shadow boxing, heavy bag work, and more core work. More info on that soon, kinda rushed - lots of calories left to eat and its getting late :(.

Rest, Relaxation

The subject sums it up. Although, I'm not doing a good job at either. Taking the day off training, but work sucked as usual. I am keeping my eyes open to find a job with better hours. It has gotten really old trying to squeeze tiny workouts before and after work, while rushing everything in my daily life. There is no need for this if it can be avoided, so it doesnt hurt to look around for something new. I also have to work my day off as well, which is Tuesday. I refused to go in and put in 9-10 hrs though, I told them I could not be there till 2. This way I can go to my BJJ class in the morning atleast. Everything else (like a ton of errands like haircut,etc) will have to wait even longer to get done. Between this and being broke with no end in sight, the only thing I'm doing lately is stressing. We have a pull up/chin up/dip station at work that I'd really like to have in my garage, then I could finally add pullups to my routine and I can get it really cheap - however, I still don't even have that $$ lol. I also really need to buy a couple more 25lb plates. My next 5/3/1 will probably include the deadlift which has been absent from my lifting routines for quite some time, but if I'm going to do it I need to do it big and have the proper amount of weight to lift. IDK if my post or sentences even sound right because I'm tired, spaced out, and thinking about 300 things at one time as I'm trying to write this :). But anyway..

This coming week I want to..

- Improve my diet (less cheating, more fruits/veggies)
- Get my cardio back on track
- Continue to lift heavy and progress with the 5/3/1 program
- Make BJJ twice hopefully!
- Atleast one heavy bag workout added in at some point
- Continue to improve flexibility with new exercises

So, lets see what I can accomplish.

Lifting, Cardio

Lifting chest/tricep

warmup; dynamic stretching and light warmup sets

Bench press 3x3
CG press 3x6-8

Cardio

30 mins

Core

bicycle crunch x 250

** Well, I had a lot of plans today, including BJJ class but other things came up and I got back home too late. I threw together a quick lifting routine though atleast. I had a cheat meal today, but my diet hasnt been the best of late so I'm feeling really guilty about my lack of discipline lately in training and my nutrition. I gotta get back on track!

Cardio

Pre-workout meal

4 oz chicken
1 cup whole grain pasta
carrots, greens, strawberries
green tea

Cardio

3 min warmup

30 mins 70-80% mhr

3 min cooldown

static stretching

Post-workout meal

gatorade
followed 15 mins later by..
shake (1 cup oats, 1 scoop whey)

work work work, and some lifting & cardio

Weds

Lifting 5/3/1 leg

hack squat 3x3
sldl 3x8-10

Tues (late post)

cardio; 30 mins

** as usual, no time to do anything, squeezing small workouts in before and after work that amount to very little, always rushing everything and cant even get my days off to go to classes because something always comes up at work.. I will do my best to get up earlier than my shift to do atleast 20-25 mins cardio in the morning. If so sprints will be after work. Sigh.

Shoulder day

Shoulder day
5/3/1

oh press 3x3
upright row 3x8,6,6
rear lateral fly 3x12

Core

bicycle crunch x 200

shadow boxing 3x3 min rounds

Lifting

warmup cardio 5mins, 2 light sets 20 reps

lifting
5/3/1 back day

bent over row 3x5
curl 3x6-8

neck

bridge
reverse bridge

BJJ mobility drills
shadow boxing

Cardio

Morning

Cardio

25 mins 70-80% mhr

Evening

Sprints

1x45sec
5x1min
5x30sec

bicycle crunches x 150