Bcplifter log : back at it

[bcplifter2]

MMA prep phase

ok so im coming off a long hiatus due to being lazy

program as is follows :
Articles

WS4SB3 -
I also do LSD at 140-150 bpm , currently 6 days a week.
I take saturdays off
Sundays I add extra core and calf/neck work as well
neck is trained when traps are.
extra grip work on monday too.

have gone through 2 weeks now, cardio is at 45 mins a session currently. (add 5 mins every week until i get to one hr.)

diet isnt overly complicated but follows this basic outline
no alcohol
no cheese (prevents me from eating pizza/poutine and chessburgers which i did about 10-15 times a wk.)
no sugar other than from milk and fruit- milk is limited to 1 L a day tops.
250 grams of protein a day- from many sources
most carbs come from oats and rice
as many veggies as i wish (6 months ago i never ate any, now up to 4 ish servings/day
and most things in moderation.

im 5'9 , 190 lbs. as of now maybe 13 % BF
goals are multifaceted ,- but im a beginner for now and wont be a problem.
until the end of the year at least when ill have approx 11 wks under my belt and will gauge them at new years or so
but they are in the following importance:

improved cardiac output/ overall health
improved strength
improved flexibility
fatloss

i lift at home, cardio is done on a C2 rower and walking/jogging up a small mountain .

supplements are :
vitamin d- 4-5 k iu
fish oil 20 grams a day
multi + extra c, e and b complex
ZMA knockoff + gaba at night
beta alainine, carnitine and creatine
several different protein powders (casein, whey, and a blend of like 8 i made at TP.)
greens (bought some a while ago for cheap, probly wont continue once out)

will start posting strength workouts tommorrow .

wednesday nov 4

45 mins cardio- HR around 150 BPM
foam roller on back and IT band, static stretching

edit 1 - nov 10
program is as follows
day morn night
S low volume lower + core/calves/neck/ LSD
M jiu jitsu /LSD
T ME upper
W jiu jitsu /LSD
T ME lower
F jiu jitsu /LSD
S repetition upper LSD (optional)

this will be done until end of year - and will gauge progress then
LSD will be 1 hr on MMA days, increasing by 5 mins/wk
and 15 mins more on sat/sun (max of 90 mins)
once i am up to 90 mins on weekends, will lower to 3-4 times a wk , replacing it with higher intensity cardio

[modena1983]

Welcome.

No cheese?! You are a stronger man than I.

[bcplifter2]

Originally Posted by modena1983

Welcome.

No cheese?! You are a stronger man than I.

ma as gay as it sounds, that was probably the hardest thing i cut out.

add:
indicator lifts/etc on how im progressing

lifts :
bench press
box squat
chins

other
resting HR (i havent taken it yet, yeah i know)
cholesterol levels (i have naturally bad cholesterol)
mirror/scale- i like to be pretty

Thursday nov 5, 45 min cardio, upper body repetition later on

[bcplifter2]

thursday continued
flat bench 135 x 19, 18, 15
neutral grip pulldowns (chin up bar not installed yet) 120 x 14, 11, 11, 7*
face pulls 40x 15 - 50 x , 15,
seated lateral raise 25 x 6*,6 ,6 , 6

trisets
**dumbell shrugs 80 x 8 ,8 , 8
**seated dumbell curls 25 x 8,7
**rope pushowns 40 x 9 , 8

wrist curls 65 x 18,12, 12
neck- no weight
total time 48 mins
notes
bench technique getting better every session., keeping tight, not there yet obv
third set i improved 5 reps over last week, and 10 ? over the 3 sets

found my tyler grips so added them to sets with * beside them , (2 sets today) my ivanko super grippers and COC were sent today so hope to have those soon.

will add the tylers to 2 sets a week,

[bcplifter2]

friday nov 6 ME lower
free squats (no belt) 275 x 5 - 40 lb more than 2 wks ago, but much better technique
step ups 30 lb dumbells x6 ,7 , 7
romanian deads 195 x8 ,9 , 9
ab wheel - 5 ,5 ,5
reverse hyper prehab 2 sets
planks- 2 sets
total time (with warmup- 5 mins and cool down- 10 mins - 65 mins

notes this is always my longest workout due to extensive warmsups/cooldowns plus the fact its ME lower body
grip was still a little tired from yesterday, which should fix within a month or so i think
also did this first in the day for the first time

[bcplifter2]

sat nov 7
50 minustes lsd cardio

note- did this today instead of yesterday, as i wanted to do nothing but nap after the workout. dont think ill ever do a weight session first in the day again, it killed me like a bitch

also am starting jiu jitsu monday so changes will have to be made to the program, will change to a three day split, and the lsd will go to 4 or 5x a wk, instead of 6

[bcplifter2]

sunday nov 8
1 hr lsd, hr about 142 bpm

foam roll, stretch- focusing on hips
will be changing the program slightly and will update the log on the initial post later today
will look something like this

day morn night
S LSD
M jiu jitsu LSD
T weights
W jiu jitsu LSD
T weights
F jiu jitsu LSD
S weights LSD (optional)

[bcplifter2]

monday nov 9
one hr lsd, (20 mins rowing 40 mins other) no stretching- HR about 140 bpm

later today will be ME upper body, with cardio if i have time
start mma tomm

will de a small deload, (less volume) this wk , as im adding in the grappling/mma and dont know how much it will affect me at first

[bcplifter2]

program edited in first post

tuesday nov10
ME upper body-

Close grip bench- 230 x 3- 15 lb improvement over last wk
superset
incline dumbell press 62.5 x 18, 16
BB rows- 145 x12, (always done pendlay style for those wondering)
*Kroc rows with Tylers 60 x

triset (all with tylers)
*bent over laterals - 15 x 12,12
*hammer curls 20 x 11, 11,
rope pushowns 50 x 8 , 45 x 10

rice digs - one set- first time ever doing
neck
RC
total time
note, felt good, had to cut shrugs out due to time, but will still hit them saturday and they could use a rest
and after the last set of hammers i wanted to cut my arms off at the elbow

[bcplifter2]

remembrance day
mma gym closed, so i did 1.5 hr lsd, and extensive stretching, foam rolling
and watched war documentaries and took care of my nephew