MMA Rate my routine

Discussion in 'OT Bar' started by iCEgECKO, Jun 26, 2009.

  1. iCEgECKO

    iCEgECKO Ballin' at 5'2''

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    This was also posted in the F&N forum

    I'm 5'4'' 163 pounds, probably +25% bf (just based on pics of other people [if anyone can give me a good idea based on pics i can send pics]).

    I've been doing a lot of martial arts to get into shape i've lots a lot of weight, and felt kinda gross and saggy so i started lifting weights, now i feel a lot better about myself.

    I've been taking my martial arts training seriously, but now I want to supplement a workout that can help me excel.

    Goals:
    Lose some more body fat (main goal is to lose my man boobs)
    Increase my cardio/conditioning
    Be more explosive in my movements/acts
    Be lighter on my feet (in sparring)
    To be able to run a mile in 6 minutes (this is more of a long term goal, Bruce Lee said that if you cant run a mile in 6 minutes you have no business being in martial arts)

    Muay thai class (the usual break down, slight variations on the times between different instructors)

    10 minutes of skipping/aerobic exercises
    20 minutes of pad work
    20 minutes of holding pads
    10 minutes of abs/conditioning

    JKD class - mostly technical (some times there is tons of cardio especially during

    Hill sprints (i dont know how long my hill is but it takes me roughly 12-14 seconds to run up it)

    Complex Training: Heavy weights (3 reps) -> high intensive plyometrics (10 reps) for explosiveness

    According to the readings i've been doing the heavy weights will activate the slow twitch fibers, and the plyometrics should be done with a minute of the heavy lifting to activate the fast twitch muscles.

    Routine:

    Sun

    1 hour muay thai/grappling
    1 hour bjj w/ Killyin

    Mon

    30 minutes kettlebell
    1 hour muay thai

    Tue

    2 hour jkd
    1.5 kilometer jog
    hill sprints (in may I was able to do 13, this last Tuesday I was up to 19)
    1.5 kilometer jog

    Wed REST

    Thur

    1 hour muay thai
    2 hour jkd

    Fri

    1.5 kilometer jog
    Complex Training: PUSH
    Bench X3 -> plyometric push up x10
    Shoulder press x3 -> punch ups x10
    Squat x3 -> box jumps x10
    1.5 kilometre jog

    Sat

    1.5 kilometre jog
    Complex Training: PULL
    dead lift 3x 10reps -> (i dont know if there is a plyometric exercise I can do with dead lifts)
    bent over row x3 -> cable pull x10
    chin up x3 - > lat pull down x10
    1.5 kilometre jog
     
  2. adrenalin112

    adrenalin112 New Member

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    Pics of manboobs.
     
  3. iCEgECKO

    iCEgECKO Ballin' at 5'2''

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    [​IMG]

    From about 2 months ago they are small now.
     
  4. cswfighter

    cswfighter New Member

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    Im 5'11 155 we should spar :)
     
  5. adrenalin112

    adrenalin112 New Member

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    ill spar u in grapple.

    then u can blog about it! :eek3:
    that would be fancy!
     
  6. cswfighter

    cswfighter New Member

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    What are your specs
     
  7. checkii

    checkii ฝรั่งตาน้ำข้าว

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    diet?

    if i worked out that much, even with my shitty diet, i'd be in great shape.
     
  8. iCEgECKO

    iCEgECKO Ballin' at 5'2''

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    Are you in Toronto?

    I spar with some guys at my JKD class who are over 6' its really hard to get into punching range with them, but i figure i'll have this disadvantage my whole life so i just need to get better foot work.

    Well up to this point i havent been working out AS hard, i have a log in F&N, my diet has changed significantly, no pop or juice, rarely anything fried, nuts, protien shakes, very few simple carbs mostly whole wheat rice/bread. I aim to eat under 2300 calories.

    Last year in August I was 187 :barf: I lost about 20 pounds by November, and then another 5 pounds in December, I felt really gross looking at my body so i started lifting weights from Jan-Mar.

    :)
     
  9. The Ripper

    The Ripper New Member

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  10. adrenalin112

    adrenalin112 New Member

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    5'10"
    150
     
  11. Killyin

    Killyin Vicariously I, live while the whole world dies.

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    I keel you.
     
  12. Killyin

    Killyin Vicariously I, live while the whole world dies.

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    I'm only 30lbs heavier than you but I'm 11" taller. :o
     
  13. iCEgECKO

    iCEgECKO Ballin' at 5'2''

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    I know i'm a disgusting specimen of the human race but i'm getting alot better, last year we would have been roughly the same weight.

    You wanna roll tomorrow?
     
  14. XXxxXX

    XXxxXX Guest

    those are some serious man boobs, one thing I found out to help feel better after a crazy workout/training. is 1) Swimming(6-15 laps) or sitting in the DRY SAUNA(not steam room) for 2 20 min sets with 5 min breaks in between. plus Garbage bag + Suana = your friend. Do layers when ur in the gym so that you are constanly sweating. I used to be 285lbs in grade 12, after moving to Russia and getting on a regiment I dropped down to 230,then with time down to 220. Plus a little Clenbuterol never hurts.
     
  15. Antigeek

    Antigeek Who Dat!

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    I feel your pain... 5'4", not fat here.
     
  16. iCEgECKO

    iCEgECKO Ballin' at 5'2''

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    But thats just water weight, i'll be dehydrated and i'll want to drink some water so that wont change much.

    I understand doing that for when i am really cutting so that I can see muscles but I'm no where close to that. Maybe when i'm in the 12% bf percentage those extra few pounds will matter.

    My instructor for JKD is about 5'6 and its awesome watching him spar the 6'0+ crew because not only does he stand his ground he owns and punishes them. I learn a lot about changing heights/shooting-in/cutting angles and just fighting a smart fight.

    [y]p9q6Wz9wm1k&feature=related[/y]
     

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