Friday, May 28, 2010
Done
No more public blog, atleast for now. I will be logging workouts still, and plan on writing some articles on fitness, training, nutrition,etc in the future.
Monday, May 24, 2010
Running, weight lifting
Morning
pre-workout; cup of coffee
warmup; dynamic stretching, light jog for 3 mins
run 30 mins
cooldown; light jog for 3 mins, static streching (small amount)
post-workout
shake (1 1/2 cup oats, 1 scoop whey), orange
Evening
warmup; cycle for 5 mins, dynamic stretching, light weight sets of front squats
5/3/1 squat
hack squat 3x5
cooldown; static stretching
pre-workout; cup of coffee
warmup; dynamic stretching, light jog for 3 mins
run 30 mins
cooldown; light jog for 3 mins, static streching (small amount)
post-workout
shake (1 1/2 cup oats, 1 scoop whey), orange
Evening
warmup; cycle for 5 mins, dynamic stretching, light weight sets of front squats
5/3/1 squat
hack squat 3x5
cooldown; static stretching
Friday, May 21, 2010
Wednesday, May 19, 2010
Conditioning
Morning
30 min run
Evening
Lifting deload - Back
Dead lift 5x5
Bicycle crunch x 300
Neck bridges x 100
** A bit under the weather and I've also missed some posts but I got around to tonights. Taking it really easy this week, hopefully I will get over this cold quick, this is my deloading week anyway. Running is awesome, but its killing my knees and keeping me from doing boxing or sprints in the evenings. I'm hoping my body gets used to it but who knows, my knees have always been a problem.
30 min run
Evening
Lifting deload - Back
Dead lift 5x5
Bicycle crunch x 300
Neck bridges x 100
** A bit under the weather and I've also missed some posts but I got around to tonights. Taking it really easy this week, hopefully I will get over this cold quick, this is my deloading week anyway. Running is awesome, but its killing my knees and keeping me from doing boxing or sprints in the evenings. I'm hoping my body gets used to it but who knows, my knees have always been a problem.
Thursday, May 13, 2010
Wednesday, May 12, 2010
Monday, May 10, 2010
Lifting Back and Biceps
5/3/1 Lifting
Back/Biceps
warmup; dynamic stretching and light sets of dead lifts
dead lift 3x5,3,1
bent over row 3x 6-8
curl 3x 6-8
Core
bicycle crunch x 300
stretching, lots of stretching
Back/Biceps
warmup; dynamic stretching and light sets of dead lifts
dead lift 3x5,3,1
bent over row 3x 6-8
curl 3x 6-8
Core
bicycle crunch x 300
stretching, lots of stretching
Friday, May 7, 2010
Lifting
warmup; cycle 5 mins, dynamic stretching, light sets of db incline presses
Bench press 3x3
--
Yeah thats it, I'm lucky I found time to do that before I had to go in to work.
Bench press 3x3
--
Yeah thats it, I'm lucky I found time to do that before I had to go in to work.
Thursday, May 6, 2010
Wednesday, May 5, 2010
Lifting, New routine and running being added
Lifting
Leg day
warm up; dynamic stretching, 5 mins cycle, 1 set bodyweight squats, 1 set light front squats
Hack squat 3x3
Cardio
cycle; 25-30 mins 70-80%
** I will be changing my cardio up. I've been using a stationary cycle for the majority of my cardio for quite some time now. I will be moving towards leaving that behind and hitting the road for jogging/running in my target heart ranges. I will still cycle some, but will try to do the majority as running. I'm really looking foward to the conditioning this will bring me. I'm hoping to improve my cardio a lot just by this switch alone. I plan on running atleast 3x a week for 3 or 4 miles each time. I have a lot of problems with my legs, knees, and shin splints that prevent me from doing some things like skipping rope, but I hope I will be ok to jog and run. On the 3-4 mile runs I will be staying in the 70-80% max heart rate to build a solid aerobic base. I will also be doing sprints 1-2x a week down the road or in my backyard. I think the road in front of my house is 500m or so and is a straight shot so I can do sprints there. I have to measure it out tho, I could be wrong. My conditioning has always been OK but just OK, nothing great. I need to improve in this area a lot. I can't wait to see what this brings. I will be starting the new cardio routine within the month, probably within a couple weeks. I'm waiting to get some good running shoes basically (I have nothing suitable and want to put something good on my feet to help with the pain from my legs).
After a month or so of doing the new running routine and sprints, on top of my shadow boxing and heavy bag rounds I plan to head back into boxing and mma training classes. I want to get my cardio/conditioning up before that.
My conditioning will look like,
Jogging/running 3-4x a week, 3-4 miles
Sprints 1-2x a week
Shadow boxing/Heavy bag 2-4x a week
Barbell complex 1x a week
Heavy lifting 3x a week
Skill work as much as possible (BJJ/Boxing/MMA classes and sparring)
Thats just the base of things but is what I'm looking at for summer.
I have fell in love with shadow boxing and heavy bag work for conditioning. A lot of boxers do tons of rounds and seem to hit around 10+ rounds of bag/mitt work daily so I'm looking to add this type of training into my routine. Working to get a lot of my anaerobic work from actual training like that, instead of countless sprints. Sprints will still be in my routine though of course, I just believe in how great a conditioning tool the boxing rounds can be for someone and think they are overlooked some in MMA.
Leg day
warm up; dynamic stretching, 5 mins cycle, 1 set bodyweight squats, 1 set light front squats
Hack squat 3x3
Cardio
cycle; 25-30 mins 70-80%
** I will be changing my cardio up. I've been using a stationary cycle for the majority of my cardio for quite some time now. I will be moving towards leaving that behind and hitting the road for jogging/running in my target heart ranges. I will still cycle some, but will try to do the majority as running. I'm really looking foward to the conditioning this will bring me. I'm hoping to improve my cardio a lot just by this switch alone. I plan on running atleast 3x a week for 3 or 4 miles each time. I have a lot of problems with my legs, knees, and shin splints that prevent me from doing some things like skipping rope, but I hope I will be ok to jog and run. On the 3-4 mile runs I will be staying in the 70-80% max heart rate to build a solid aerobic base. I will also be doing sprints 1-2x a week down the road or in my backyard. I think the road in front of my house is 500m or so and is a straight shot so I can do sprints there. I have to measure it out tho, I could be wrong. My conditioning has always been OK but just OK, nothing great. I need to improve in this area a lot. I can't wait to see what this brings. I will be starting the new cardio routine within the month, probably within a couple weeks. I'm waiting to get some good running shoes basically (I have nothing suitable and want to put something good on my feet to help with the pain from my legs).
After a month or so of doing the new running routine and sprints, on top of my shadow boxing and heavy bag rounds I plan to head back into boxing and mma training classes. I want to get my cardio/conditioning up before that.
My conditioning will look like,
Jogging/running 3-4x a week, 3-4 miles
Sprints 1-2x a week
Shadow boxing/Heavy bag 2-4x a week
Barbell complex 1x a week
Heavy lifting 3x a week
Skill work as much as possible (BJJ/Boxing/MMA classes and sparring)
Thats just the base of things but is what I'm looking at for summer.
I have fell in love with shadow boxing and heavy bag work for conditioning. A lot of boxers do tons of rounds and seem to hit around 10+ rounds of bag/mitt work daily so I'm looking to add this type of training into my routine. Working to get a lot of my anaerobic work from actual training like that, instead of countless sprints. Sprints will still be in my routine though of course, I just believe in how great a conditioning tool the boxing rounds can be for someone and think they are overlooked some in MMA.
Tuesday, May 4, 2010
Conditioning
Noon
Brazilian Jiu Jitsu
Evening
Cardio
Cycle; 25mins 70-80% mhr
Shadow boxing 3x3min
Stretching
Brazilian Jiu Jitsu
Evening
Cardio
Cycle; 25mins 70-80% mhr
Shadow boxing 3x3min
Stretching
Monday, May 3, 2010
Lifting, Core & Neck, Nutrition for the day
5/3/1 Shoulder day
warmup; light shadow boxing, dynamic stretching, 2 light sets of OH press
OH press 3x3
Upright row 3x5-7
Pull ups 3 sets
Core & Neck
Bicycle crunch
Reverse crunch
Side crunch
Weighted crunch
x 250 total
Bridge
Reverse bridge
Side bridge
Weighted bridge
x 250 total
cooldown; static stretching & balance work
Nutrition for the day
meal 1; shake (1 1/2 cup oats, 1 scoop whey), 1 cup blueberries
16 oz coffee
supplements; multivit, fish oil, move free advanced
meal 2; 1~ cup whole grain pasta, carrots, 3 slices wholegrain bread, green tea
snack; shake (a nutritional shake with antioxidants/protein/vits/etc)
meal 3; shake (1 1/2 cup oats, 1 scoop whey)
meal 4; 4 oz chicken, 1/2 cup organic brown rice (before cooked)
snack; sandwich (turkey,1 slice swiss cheese), apple, celery, green tea
meal 5; shake (1 1/2 cup oats, 1 scoop whey)
snack (bedtime); 3 tablespoon of peanut butter
supplements; fish oil
End totals; 3415 calories, ratios; 60% carb, 20% pro, 20% fat
* Current goal for calories is 3400 and I hit that right on target as usual. I believe in the importance of being able to hit the # of calories you are shooting for over and over again with very little variation. The same goes for the macro ratios too. I rounded them off for here but they were very very close.
warmup; light shadow boxing, dynamic stretching, 2 light sets of OH press
OH press 3x3
Upright row 3x5-7
Pull ups 3 sets
Core & Neck
Bicycle crunch
Reverse crunch
Side crunch
Weighted crunch
x 250 total
Bridge
Reverse bridge
Side bridge
Weighted bridge
x 250 total
cooldown; static stretching & balance work
Nutrition for the day
meal 1; shake (1 1/2 cup oats, 1 scoop whey), 1 cup blueberries
16 oz coffee
supplements; multivit, fish oil, move free advanced
meal 2; 1~ cup whole grain pasta, carrots, 3 slices wholegrain bread, green tea
snack; shake (a nutritional shake with antioxidants/protein/vits/etc)
meal 3; shake (1 1/2 cup oats, 1 scoop whey)
meal 4; 4 oz chicken, 1/2 cup organic brown rice (before cooked)
snack; sandwich (turkey,1 slice swiss cheese), apple, celery, green tea
meal 5; shake (1 1/2 cup oats, 1 scoop whey)
snack (bedtime); 3 tablespoon of peanut butter
supplements; fish oil
End totals; 3415 calories, ratios; 60% carb, 20% pro, 20% fat
* Current goal for calories is 3400 and I hit that right on target as usual. I believe in the importance of being able to hit the # of calories you are shooting for over and over again with very little variation. The same goes for the macro ratios too. I rounded them off for here but they were very very close.
Saturday, May 1, 2010
Boxing,conditioning
Boxing
5x3 shadow boxing
3x3 heavy bag
agility ladder drills
sprawl drills
bicycle crunches
** I was going to take the day off and do some other things but plans changed and I started to get the itch to do some boxing so I put in a workout. Turned out to be a good workout, but I wish I wouldve made it a little longer. Anyway, IDK what I will do tomorrow, I really dont have any plans. I'm sore from the deadlifts and all I really ever do on weekends is either some easy aerobic work or I go all out on sprints or complexes. I really dont want to do the high intensity tho leading back into the week of heavy lifting. So, it might be a day off, I'm not for sure yet.
5x3 shadow boxing
3x3 heavy bag
agility ladder drills
sprawl drills
bicycle crunches
** I was going to take the day off and do some other things but plans changed and I started to get the itch to do some boxing so I put in a workout. Turned out to be a good workout, but I wish I wouldve made it a little longer. Anyway, IDK what I will do tomorrow, I really dont have any plans. I'm sore from the deadlifts and all I really ever do on weekends is either some easy aerobic work or I go all out on sprints or complexes. I really dont want to do the high intensity tho leading back into the week of heavy lifting. So, it might be a day off, I'm not for sure yet.
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