i minus well

Discussion in 'MMA Training Logs' started by smell my finger, Mar 21, 2008.

  1. smell my finger

    smell my finger strive nonetheless towards beauty and truth,

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    just noticed this was here :o ... so i'll keep track of what's going on in my training world starting tonight, 3/20/08

    as background, ive played sports and lifted my whole life, but never trained in a martial art (other than 5 months of tkd in hs) before about 10 months ago. I joined an mma style gym and went inconsistently for the first 6 months. over the last month ive become more serious and hope to get to a weight and condition that I can put up a decent match in the ring.

    ive got lots of fat to lose, and I'd like to get down to a solid 190-95. I'm focusing on diet. my typical meal day is:
    oatmeal
    protein shake w/ creatine
    two chicken breasts
    1 chicken sausage
    6" subway
    chicken breast
    head of broccoli

    of course there is still too much cheating and I mix things like tuna fish and eggs in there ... drinking almost only water (except for cursed beer cheat days :( )

    here's what I look like today, 3/20/08 at about 5"10, 212lbs

    [​IMG]

    7:40pm
    I got home too late from work to hit my mma gym (POW Kickboxing)
    for any of the classes, so I'm going to my weights place (Quads Gym) for some heavy bag work and conditioning, since it's my lifting day off.

    the good thing about QG is that it's a one block walk from my apartment and has a bag room, plyo boxes, and lots of training stuff beyond just weights.

    i'll post what I do when I get back

    ...

    back .. not much of a day, i was 215 :( ... though i ate like shit today, some co-workers went out to applebees and I was obliged to go and had pasta and french onion soup :o

    did about 15 minutes of bag work and some stretching, felt tired and came back home.

    back day is tomorrow
     
    Last edited: Mar 21, 2008
  2. smell my finger

    smell my finger strive nonetheless towards beauty and truth,

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    had a solid workout today :bigok: I was 213 today and ate cleanly

    today was the third day of my three day split ... i go
    1) legs
    2) chest/shoulders/triceps
    3) snatch/cleans/deadlifts/back

    and there is a rest day between 2 and 3. I reset the cycle with generally one rest day between 3 and 1, but it depends on how much mma stuff im doing.


    so for today I went

    here's the motion for the snatch and clean if you aren't familar with it ... except i dont get anywhere near that bend in my knees halfway through

    [​IMG]

    Snatch ... these are incredible for your traps and overall explosion
    8 x 95
    5 x 135
    5 x 135

    cleans ... again, olympic lifts are key to a solid foundation. i only went to the end of the 'recovery' stage in the image above, didn't jerk it :mamoru:
    8 x 155
    5 x 185
    5 x 185

    deadlifts ... ive been unhappy with my form on these lately, and i need to get back up to par with my weights

    5 x 275
    5 x 315
    5 x 335
    5 x 345

    pull ups ... i used to hate these, and i still do

    5
    6
    6
    5

    seated rows with a hammerstrength machine

    3 x 10 x 90lbs each arm, alternating between pulling both arms at once and individually



    tomorrow is 1 hour bjj and then boxing if im up for it
     
    Last edited: Mar 22, 2008
  3. konrad109

    konrad109 New Member

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    Snatch FTMFW. So good for punching power and speed.
     
  4. smell my finger

    smell my finger strive nonetheless towards beauty and truth,

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    shit. so I played WoW way too late last night and slept in this morning and didn't go to class, i suck.

    I did hit the gym up today and weighed in at 212.3


    jog
    20 minutes between 5.5 and 7.5 speed

    row
    on the machine thing for 5 minutes

    barbell curls

    65 x 8
    95 x 5
    105 x 5
    105 x 5
    105 x 5
    95 x 5

    dumbell curls
    50 x 5
    45 x 6
    45 x 8

    machine preacher curls
    70 x 8
    drop set to 45 x 6
    45 x 8
    45 x burn out

    heavy bag work
    10-15 minutes

    ab work
    15 minutes




    and now enjoying dinner

    [​IMG]
     
  5. smell my finger

    smell my finger strive nonetheless towards beauty and truth,

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    it was a good easter training day. i was 210.3 lbs today. not drinking at all this week has paid off

    mma gym is closed today, so back to day 1 of the lifting routine. legs.

    Squats ... king of strength, want to be strong? do these. ive neglected squats since getting out of college so I have a ways to go to get back to par. I do squats on a rack that has kg plates on it, so the numbers look a little strange.

    110lbs x 10
    155 x 10
    221 x 5
    265 x 5
    270 x 5
    270 x 4
    265 x 5
    221 x 5


    next up I did supersets between Glute-Ham Raises and Leg Press. What's a Glute-Ham raise you ask? glad you asked. you raise and lower your body with your glutes and hamstrings (duh), the positioning is such that your shins are level to the ground and your pivot point is your knees. this is a killer exercise for bjj ... think of how often you're curling your legs back in guard, or to control your opponent

    here's a hottie in a halfway gh raise position... i do mine on a gh bench that's on the ground, but same concept

    [​IMG]


    G/H raise (bodyweight)
    6
    8
    8

    Leg Press (machine)
    6 plates/side x 10
    7 x 10
    7 x 10

    super setting these is a killer


    standing calf raises
    warm up set x 20ish
    180lbs of plates x 15
    230 x 15
    230 x 15
    230 x burn out


    finally - Plyo Box Jumps w/ Sprawl after each jump ( :wtc: )
    I do these as standing vetical leap onto the box with both feet, small hop off into a sprawl

    first box was just above the knee in hight
    x 10

    second box was just under my hip, fuck that was hard
    x 10
    x 10

    finish with a side of tears :sadwavey:
     
  6. smell my finger

    smell my finger strive nonetheless towards beauty and truth,

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    today was a long ass day, but a good one.

    woke up at 5:15am for Chest, Shoulders and Triceps. I hate mornings and my strength suffered, but oh well, i needed to get both weights and bjj in today.

    Bench Press
    135 x 10
    135 x 10
    185 x 8
    225 x 5
    255 x 5
    255 x 5
    255 x 5
    245 x 5

    Incline Dumbells
    90lbs dumbells
    x 5
    x 5
    x 5

    Dumbell Military Press
    70lbs dumbells
    x 6
    x 6
    x 6

    Skull Crushers [​IMG]
    100lbs bar
    x 8
    x 10


    walk home, make breakfast, go to work :down:

    get to the mma gym for 7pm bjj basics class (45 minutes)

    we worked on passing the guard with two different techniques, and then a rolling shoulder lock thing using a triangle, it was nifty.

    then we had open roll for the remainder of the night. the guy I was with was a pretty thick asian dude, prob an inch taller, about my weight and fairly quick. we had a good roll, and get got full mount on me a couple times, but couldn't really do anything to tap me, chaulk it up to his inexperience more than anything (though he knows more than me :o ) ... BUT! i got my first legitamate tap in an open roll tonight :h5: ... it was right before we quit for the night, I got a triangle around his neck with kind of an underhook pinning an arm inside of it, then just cranked that arm back for a kimura i guess. :wiggle:


    im fucking tired
     
  7. Hillary

    Hillary fukc yaeh. ew waitled long enough. nujgses of hill

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    Good job! Keep up the hard work!
     
  8. smell my finger

    smell my finger strive nonetheless towards beauty and truth,

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    thanks :bigthumb:

    ...

    got home from work too late for the 7pm intermediate bjj class so I went to the gym instead. normally this would have been an off day, but I'm going on vacation thursday - sunday (biloxi, ms for golf and gambling :bowdown: ) so I wanted to get it in.

    was 212 today, which is kind of annoying again. I know im losing fat, my waist line continues to shrink (slowly) but im putting on muscle weight, particularly in my legs. :hs:

    I have to start brining a notebook to the gym, trying to remember the weights/reps gets confusing :o

    day 3 - pulls and back

    snatch
    last two sets
    145 x 3
    145 x 3

    cleans
    last two sets
    185 x 3
    195 x 3

    deadlifts
    biggest set was
    345 x 3
    and three sets at 315

    pull ups
    5
    8
    6
    6

    hammer strength rows
    90 x 10
    115 x 8
    115 x 5 --> drop to 90 x 5


    that's all for tonight :wavey:
     
  9. smell my finger

    smell my finger strive nonetheless towards beauty and truth,

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    short training day today ... long day of work and I leave tomorrow at 6am for vacation! going to Biloxi, MS for golf and gambling, i'll probably post pictures when I get back.

    anyway ... went to the gym

    quick supersets between light squats x 10 and incline dumbell press x 10 to warm the body up.

    then

    barbell curls
    best two sets
    115 x 5
    115 x 5

    dumbell curls
    45 x 6
    45 x 6

    then

    bag work
    concentrated more on mt kicks and getting my hips into the strike


    off to vacation!
     

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