[Newt]

I have a new screen name and am trying to consolidate everything from my old screen name under this screen name. This training log is carried over from my original log, located at:

Newt's Training Log (Bodybuilding, Functional Strength, & MMA Conditioning)

[Zerocrew1984]

located at? phail?

[liquid!]

Newt's Training Log (Bodybuilding, Functional Strength, & MMA Conditioning)

Just copy and paste your workouts into this log and let the other one die.

[takeahnase]

Originally Posted by Newt

I have two screen names

ban!

[Newt]

11-01-2007, 06:08 PM
jpn9736

White Belt

Join Date: Apr 2006
Location: Tri-cities, WA
Posts: 31

Newt's Training Log (Bodybuilding, Functional Strength, & MMA Conditioning)

I'm a 37 year old law enforcement officer seeking to improve my total body conditioning with an emphasis on MMA conditioning and strength/bodybuilding training. Although I roll and spar occassionally, I have no aspirations of being a competitive fighter. I simply want to train like a fighter, as much as my body and schedule will allow, so that I am in the best shape possible when/if I have to get into a fight on or off the job. I also want to lose body fat, slow down the aging process, and improve flexibility. I am a U.S. Army veteran and have been interesting in combat sports all my life. I have dabbled in many martial arts, including TKD, Judo, and BJJ. I usually am able to work out one hour per day, seven days per week.

Currently, I am:

6' tall, 245 pounds, 20-23% BF (depending on time of day and method of measurement)

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11-01-2007, 06:22 PM
jpn9736

White Belt

Join Date: Apr 2006
Location: Tri-cities, WA
Posts: 31

Today's workout included:

Versaclimber W/U and Tabata = 775 vertical feet in 9 minutes
(5 min @ slow pace, F/U with 4 min Tabata workout)

5 min C/D walking around track

4 Exercise Upper Body Superset X 5 Sets, Focusing on high-reps, low weight, continuous/no rest between exercises or sets, as follows:

Seated Bench 16 reps
Seated Row 16 reps
Military Press 16 reps
Lat P/D 16 reps
(64 reps in each superset = 320 reps total), Finished in ~26 minutes (avg = 1 rep/4 secs)

F/U with 100 broom stick trunk twisters and ~12 minutes of stretching/bridging

Total Exercise Time (TT) = 55:41
Max HR = 159 bpm, Avg HR = 128 bpm
Total Calories Burned = 755
(info per Polar SX625 HR monitor)

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11-02-2007, 02:34 PM
jpn9736

White Belt

Join Date: Apr 2006
Location: Tri-cities, WA
Posts: 31

Today's workout, which was light because of Strongman training tomorrow, was as follows:

14 minute XT20 Cross-Trainer (sort of a recumbent bike/rower combination) warm-up and Tabata (Level 5 for Legs, Level 15 for Upper Body - resistance is independently adjustable) 3.6 miles total

Neck/Back/Ab Superset emphasizing moderate reps/weight and no rest between sets/exercises as follows:

4-Way Neck Ext. (front, back, left, and right) 70-100 lbs. X 8 reps (each direction) X 5
Back Extension 175-200 lbs. X 8 reps X 5
Abdominal Crunch 150 lbs. X 8 reps X 5
(48 reps in each superset, 240 reps total, ~21 minutes, ~1 rep/5 secs)

Followed up with (F/U w/) ~8 minutes of stretching and bridging

F/U w/ 5 sets of 15 reps (each arm) of alternating seated speed curls w/ 20# DB's
(75 reps per arm total, ~11 minutes, ~1 rep/4 secs)

TT = 54:03
Avg HR = 119, Max HR = 145bpm
Total Calories Burned = 610

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11-03-2007, 06:49 PM
jpn9736

White Belt

Join Date: Apr 2006
Location: Tri-cities, WA
Posts: 31

Today's workout was very strenuous and consisted of a Strongman circuit that we did in MMA championship round format (5 X 5 minute rounds, 1 minute per station, 1 minute active rest between rounds - shadow boxing, or balance board work).

After a light warm-up, the stations were:

100+ lb. sled drag (front, back, left, right, and overhand)
Tire throws (varied technique - lateral, overhead, chest pass, etc.)
Plyo jumps onto giant spool (approx 3-4' high)
18 lb. sledgehammer striking (down only - vertical swing)
10 lb. sledgehammer swing (left and right - lateral swing)
~600 lb. tire flipping
~300 lb. tire flipping
3' diameter X 18' long irrigation pipe roll/push (uphill)
~100 lb. wheelbarrow sprints ~50 yd.
Cinder block farmer's walk using pinch grip
Rounded back, full squats with liquid filled beer keg using Gable grip
Log shouldering
Balance beam walks pinch gripping cinder block on one side (destabilized)

After we finished and cooled down a little, we did a couple of short rounds of pad work and takedown drills.

TT = 1:04:07
Avg HR = 142bpm, Max HR = 167bpm
Calories burned = 1058

Later, I did five extra wheelbarrow sprints with my four-year old son (~40 lbs.)
TT = 11:03
Avg HR = 129bpm, Max HR = 152bpm
Calories burned = 154

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11-04-2007, 06:49 PM
jpn9736

White Belt

Join Date: Apr 2006
Location: Tri-cities, WA
Posts: 31

Today was a much needed rest and recovery day! I was very tired and sore from yesterday's Strongman training.

[Newt]

Today’s workout included:

A 32 minute, low impact, fat-burning treadmill workout - 2.5-3 mph @ 10% incline, keeping HR <75% Maximum Heart Rate (currently 183 bpm), 1.5 miles total

I felt sick while I was on the treadmill, so afterwards I drank a protein shake and ate a protein bar, and then stretched and cooled down a little. After about 20 minutes, I resumed my workout as follows:

Four rounds of a five-station bodyweight circuit as follows:

10 burpees (including push-up at the bottom)
10 situps or side-to-side guards drills
10 Hindu push-ups
Front plank on elbows for 30+ seconds
Wall chair for 30+ seconds

Total workout time: 1:16:17
Max HR - 152 bpm, Avg HR - 122 bpm
Total Calories Burned: 917

I was very tired afterwards and felt like taking a nap, but instead had to go back to work.

[Newt]

Today’s workout included:

14 minute Tabata treadmill workout (W/U = 5 minutes @ 3.5mph @ 6.5% incline, 4 minutes @ 1.5% incline @ 6:00-6:58 min/mile pace, C/D = 5 minutes @ 2.5mph @ 0 incline)

Eight (8) Bicep/Tricep Supersets, emphasizing moderate weight/reps and light weight/high reps and minimal rest, as follows:

Alternating 30# DB Curls = 5 sets X 6 reps per arm
Tricep Pull-downs = 90-120 lbs. X 5 sets X 6 reps
Reverse Grip Lat Pull-downs = 90-120 lbs. X 5 sets X 6 reps
Alternating 20# DB Speed Curls = 3 sets X 12-15 reps per arm
Tricep Pull-downs = 50-70 lbs. X 3 sets X 12-15 reps
Reverse Grip Lat Pull-downs = 50-70 lbs. X 3 sets X 12-15 reps
(Finished supersets in ~21 minutes, 288 reps total = ~1 rep/4.4 seconds)

30 incline sit-ups

~15 minutes of stretching and bridging

Total workout time: 58.33
Max HR - 160 bpm, Avg HR - 120 bpm
Total Calories Burned: 718

I ate a decent breakfast and felt much better today than I did yesterday. I felt full of energy and ready to keep working out, but had to get back to work.

[Newt]

Today’s workout, which focused on aerobic and anaerobic fitness as well as muscular endurance and lactic acid tolerance, included:

14 minute Tabata warm-up on a Stepper/elliptical combo (not sure what it's officially called) w/ 5 minutes at Level 5 for both the warm-up and cool-down and 4 minutes at Level 10 for the Tabata sprints.

Five (5) rounds of an 11 exercise dumbbell matrix using light weights (12.5 lb. DB's) /high reps (10-20) as follows:

1) Deadlift
2) Alternating Bent Over Rows
3) Thrusters
4) Alternating Upright Rows
5) Lunges (Right Leg Forward)
6) Shrugs
7) Lunges (Left Leg Forward)
8) Alternating Standing Punches
9) Toe Raises
10) Deltoid Raises (alternating between frontal and lateral)
11) Side Bends

I finished each round in ~ four minutes with one minute rest between rounds. Each round consisted of 160 repetitions, for a total of 800 repetitions.

I followed this up with ~24 minutes of cool-down, stretching, and bridging, followed up with 30 incline sit-ups.

Total workout time: 1:13:47
Max HR - 163 bpm, Avg HR - 126 bpm
Total Calories Burned: 965

[Newt]

Today’s workout included:

40 minute Fat-burning (HR <150bpm) treadmill workout as follows:
5 min @ 3.5 mph @ 6.5% incline warm-up
30 min @ 5 mph @ 1% incline
5 min @ 3 mph @ 1% incline cool-down
3.05 miles total

Four (4) Exercise Upperbody Superset focusing on strength and no rest as follows:

Chest Press 4 X 4, Level 16-19 (320-380 lbs.)
Seated Row 4 X 4, Level 14-16 (280-320 lbs.)
Military Press 4 X 4, Level 13-16 (260-320 lbs.)
Lat Pull-downs 4 X 4, Level 12-13 (240-260 lbs.)

30 incline sit-ups

11 minutes of stretching and bridging

Total workout time: 1:16:39
Max HR - 150 bpm, Avg HR - 131 bpm
Total Calories Burned: 1094

I supplemented with NOX-CG3 and a Beta-Alanine, Citrulline Malate, Amino Acid combo prior to workout and felt very strong.

[Newt]

I didn't keep good records of today's workout, but it was all cardio, divided into two workouts, as follows:

#1) ~15 minute treadmill, 3-4mph @ 0-14% incline, Max HR ~161

#2) Treadmill warm-up @ 3.5mph @ 3.5% incline X 5 min
~30 minute XT20 Cross-Trainer fatburning workout (HR <65% Max HR)
Total workout time: 38:25
Max HR - 123 bpm, Avg HR - 117 bpm
Total Calories Burned: 448

The first workout was actually a ****bolism/VO2-Max test; the results of which indicated I am doing too much high-intensity cardio for fat loss and need to mix in more lower intensity cardio to burn fat. I thought that guidance was sort of outdated, based on the Excess Post-exercise Oxygen Consumption (EPOC) http://bodybuilding.com/fun/alwyn8.htm theory, but I'm going to give it a try (it did work well for me in high school and college, so we'll see).