(Formerly) weak, chubby, and underconditioned.

[Pinoy Badboy**]

Right now i'm fat, lazy and enjoying the pleasures of the flesh way too much.....so yeah.

I'm not one for introductions, especially on this shithole we call sherdog, so....

w00t. Let's git it dun. OOOAAAY!! Good knee!!

Lifting-Updated sep. 02

Two day split:
Day one:
Deadlift 5x5
Overhead press 3x5
Weighted pullup/chinup 3x6-8
Weighted ab/misc. work (not sure yet)

Day two:
Squat 5x5
Bent over row 3x5
Weighted dips 3x6-8
ab/misc. work

Followed by cardio...

Notes:Training "Sets across". Working with the same weight for each work set throughout each excercise, i'm assuming not to failure, saving the weight increase for the next workout, sounds good to me!

In my case, prioritizing proper technique over weight, gotta put that ego aside! Apparently this program is good for a few months, especially to someone who has never trained consistently on a lifting program in his life (that's me). I'm not gonna split hairs over what i'll do after this program, i'm not planning on competing or anything....

Muay Thai- My usual 3x a week, 3 hours a session. My most important workouts of the week, this is my main focus if i had to pick one. I gotta focus on specific goals for my training instead of going through the motions, i'll work on that.

Roadwork-5x a week. Haven't done any roadwork in quite a long time, i'll start with brief 20-minute sessions, keep the same time/intensity going throughout the week, then change things around weekly, it's not a big enough deal for me to rack my brain and make a complicated running plan, i'll just focus on staying consistent.
^^^^^^^^^
UPDATED sep 5.
-Like Ian said, maybe i should mix up the cardio. Doint hte same shit all week will eventually annoy me. So, running about 2-3 days a week and 2-3 days a week doing some other cardio, like elliptical or bike. I can still do makeshift sprints, intervals and stuff with cardio machines, so it'll work. Cardio 5 or 6 days a week, no problem. Hell if i wasn't so fat i wouldn't even give extra cardio training much thought, i'd simply be training and conditioning, "runners run, swimmers swim, fighters fight." Right?

2 cardio sessions will be following my lifting sessions. The rest will be after my brief, yet intense PRISON WORKOUT conditioning sessions that i'll be doing 2-3x a week.

Diet:
Here's my current targets i've inputed into my diet software

Calories: 2400Kcal/day (based on 12x my bodyweight -100 calories for starters)
Fat:35%
Protein: 35%
Carbs: 30%
I'm projecting a loss of -2lbs per week, i'll monitor it over the weeks, if i'm losing too much i'll up the calories, and if i'm losing too little i'll play with the percentages and/or calories.

Notes:Yes, the diet is slightly lower in carbs and higher in fats, but it seems my body works fine that way, plus if i'm allowed too many carbs i tend to overeat.

If i meet these targets (as well as some other things i've programmed for sugar, sodium, and micronutrients, vitamins etc.) i get an A+ grade for the day, if i don't i'll get a B, C, D, F, depending on how badly i did.

I like using the diet software because i like seeing the A+xx% grade that i get for the day, good feedback, it's a great morale booster, and it motivates me to not upfuck because the truth will be staring me right in the damn face.


Other diet notes:
Eating every 2-3 hours
Including veggies with the majority of my meals
Including protein with every meal
Saving most of my carbs for post workout
Prioritizing whole foods over protein supplements (unless it's an emergency)

---------------------------------------------------
Extra stuff- I'm trying to avoid complicating my program too much in the beginning, i don't wanna end up quitting and overanalyzing/overworking my brain like i always tend to do...Here's some other stuff i'll add in the future as i get more comfortable though....

Grip strength training- Not right now because i'm pretty sure the basic lifting program will indirectly give me this. I'll let the deadlift and chins test my weak ass hands for now.

More MT sessions/less lifting/more conditioning- Eventually, if i got something coming up.... i don't have a fight or anything coming up, so i see no need to come to the Muay Thai gym every goddamn day, perfect recipe for a broken, battered body IMO, at least in the case of the Muay Thai gym i go to...instructors a hardass when it comes to training. 3 quality sessions a week with some technique practice/shadowboxing at home will suffice for me at this point in my life.

Any other intricate conditioning program- I'm really not at the level for anything too specialized yet...

[MIDMOBOX]

Welcome to the logs

[Pinoy Badboy**]

Thanks man.

[modena1983]

Welcome. IMO low cabrs are the way to go to lose weight. Work at it hard and 2lbs a week is doable.

[kernel]

Looks like a well thought out plan, good luck.

[Pinoy Badboy**]

Aug. 31, 2009- Muay Thai

ahh..good to be back in the gym

10 minute jump rope warmup, 5 minutes on the tire bounce.

Did about 30 push kicks each leg against the wall.

1 round bagwork, hands-only, wrecking ball bag, all around punches.

2 rounds kicks on sandbag, push kicks, round kicks, some knees.

Got called in to do some pad drills.

Check with one leg, kick with other, 40 each side, hard.
-I kinda coasted these too much, but the power was decent.

Did more assorted bagwork for a while

1 round knee sparring with my instructor
- I pushed the pace here, must've been an off day for him because i got worked, but not the usual utter domination, i even landed a few.

3 rds back-to-back knee sparring:
1 round knee sparring with Babaganush (yes, it's his nickname)
-I probably had a good 60-80lbs on the guy, he's really small, so i worked on just controlling him in the grapple and landing solid, flush knees. Coach was yelling at him...alot, after that he really turned up the workrate. He threw alot of knees, most of them soft, but hey, i'm twice his size! He definitely held his own against someone that was twice his weight.

1 round with Andagi (yup, another nickname, It's a korean donut)
- This was a good round, he pushed me hard, good hustle. Don't have much to say about this one, other than i was dead tired afterward. Alot of these heated sparring sessions can be a huge blur, you don't completely recall every single detail, oftentimes you only remember the general 'feeling' and how you did.

1 round with Nate
-Nate is skilled, i outweigh this young man by at least 60lbst, but he worked me. Landed knee after knee while avoiding my "bear mauls" as i like to call them lol, he disengaged the clinch and kneed the poopies out of me at will, which sorta annoyed me (the disengaging part, slippery fella), but then again it isn't smart to willingly wrestle someone that is bigger and stronger..I need to work on my finesse haha. Kudos to him, only 16 years old too, he's gonna be a terror when he gets that grown man strength & size.

Afterwards we did some leg catching/sweeping drills, as well as defensive strategies against getting your leg caught. Apparently in Muay Thai your opponent can hold onto your leg as long as he likes and chop down your support leg with low kicks to his heart's content. Scary thought, i need to remember to bring back my leg faster after every kick from now on.

We also learned this nifty knee/shin shove that you can use when your kick gets caught. It was cool, but I think i still prefer grabbing onto your opponent's head, clinching and holding on for dear life.

Another thing i learned is that as long as you aren't on all fours on the canvas, you are fair game to get kicked while grounded at least once in a Muay Thai match. So if you're sitting up on two knees on the ground you better get the hell up (or lay down) before you get your teeth knocked out via soccer kick.

Class ended here, it was a pretty good night....I hurt my elbow via stupidity....fell on the tip of it...nothing big though, feels like a bruise, my arm is still 100% mobile so that's good. I gotta stop being so reckless, focus!

[Pinoy Badboy**]

Sep. 01, 2009- Roadwork(MT)

Hectic and rushed day with school, work and shit, but still got my workout in.

Today was supposed to be my weight training workout followed by running, but i'm a little wary of jumping right into the weight training especially since i've never squatted or deadlifted a barbell in my life. I ordered a copy of starting strength by mark rippetoe yesterday and once that's in and i'm more confident about what i'm doing i'll be able to start. Until then i'll be fine with the other stuff i'm doing. Patience and consistency is the key. Next week i'll be hoisting the iron.

25 minutes of roadwork- 5 minute warmup...I'm not gonna lie, it was a mild struggle, been a while since i pounded the pavement, didn't kill me or anything, i kept a steady pace and got through without much trouble. My conditioning isn't where it was before, i need to get back up there and beyond that, eventually of course.

Mini Muay Thai workout(30 minutes)- My legs were a bit fatigued from yesterday's gym session, so i decided to focus on my hands which i haven't done this week:

1 round all around shadowboxing
1 round working the jab & footwork (jab,move,jab,move etc)
worked my defense in between rounds (shielding, parry, checking etc)
1/2 a round Jab-cross (i was rudely interrupted by someone to do something)
1 round jab-cross (focusing on quickness, not telegraphing, conservation of motion and footwork)
worked more defense and footwork
1 round jab, jab-cross, footwork (putting it all together)

I worked just straight punches this session because they are without a doubt the most important punches, especially in Muay Thai. I only have so many chances to punch, and if i cant land straight punches effectively and efficiently, there's no way in hell i'll land and upper or hook line punches. Basics are best.

I ended the workout with more moving around, did some kicks and knees in the air, checked my technique. Did some light bag tapping to work on my distancing, and a brief stretch. Decent workout tonight.

[Pinoy Badboy**]

Q:CHANGES ALREADY? A:YES. i'd advise you not to look at me like that....

...this was the intended routine..

Lifting
3-day split alternating workout A/B, Mark Rippetoe's starting strength, gotta start somewhere...

Workout A
Squats 3x5
Bench 3x5
Deadlift 1x5
Weighted Dips(meaning my own weight lol) 2x5-8

Workout B
Squats 3x5
Press 3x5
Power clean 3x5
Chins 3x8

Notes:Training "Sets across". Working with the same weight for each work set throughout each excercise, i'm assuming not to failure, saving the weight increase for the next workout, sounds good to me!

In my case, prioritizing proper technique over weight, gotta put that ego aside! Apparently this program is good for a few months, especially to someone who has never trained consistently on a lifting program in his life (that's me). I'm not gonna split hairs over what i'll do after this program, i'm not planning on competing or anything....

After mulling it over a bit, i realize that i'm training in Muay Thai(OMG RLY?), which requires skill and technique first and foremost, then a good aerobic/anaerobic base/capacity, other little athletic attributes that are too minute to bother with, and lastly strength (which is highly debateable, depending on whose gums are flappin about the subject).

I personally think strength is a definite plus though, look at a guy like melvin manhoef, that N#$#a is a little pitbull and has explosion for days, he'll KTFO you in one hit then eat your children, that's how i wanna be.

Given, I could do completely fine in my chosen sport if i ditched the weights altogether, but i'm not going to do that because that's stupid and super-duper-fucking-gay considering the time i spent researching lifting and whatnot. It can still help me, i believe in teh iron, even though i haven't lifted it yet, lol....

What i'll do is reduce the volume and change it to a 2-day split, specifically the one that's in the S&P FAQ (with slight modification because i'm still anti-benchpress).

Two day split:

Day one:
Deadlift 5x5
Overhead press 3x5
Weighted pullup/chinup 3x6-8
Weighted ab work (not sure yet)

Day two:
Squat 5x5
Bent over row 3x5
Weighted dips 3x6-8
ab work


Followed by cardio...

Notes:Training "Sets across". Working with the same weight for each work set.....etc etc. the shit that i said earlier.

I know starting strength is pretty much (teh) unbeatable holy jebus grail for new guys, but i just can't be squatting that often, my legs will be useless for MOO-TAIS, and gaining strength isn't my #1 focus, but it's up there. I still wanna lift, i don't care if gains come at a snails pace with this program, as long as they come and i can work on it week after week.

With the reduction of the lifting, i also made the addition of some good ol' calisthenics endurance sessions (mainly because my Muay Thai conditioning workouts are pretty fucking random depending on my instructors mood, no consistency there), i'll do them before every run, 2-3 times a week. I'm not trying to master bodyweight exercises or anything, i just need a good hard workout so i opted for the first decent looking conditioning program i could find.

It's called the PRISON WORKOUT. Gotta be in caps right? that's how TUF this program is...

Ok, ignoring the gimmicky name which would turn most people over the age of 25 off, it's a pretty good calisthenics based conditioning program, and it requires no equipment on my part. It's set up to be done 5 days a week for like 12 weeks with different workouts each day, but i'm opting to just follow the program for 3 times a week at most, should be a trip...

Here it is in all it's inmate shanking, salad tossing glory:
Part 1- PWO1 Schedule
Part 2- PWO2

Should give me at least 12 weeks of fun times, then maybe from there i'll move on to harder stuff, like Ross Enamait's clusterfuck of torture methods.

[Pinoy Badboy**]

Sep. 02, 2009- Muay Thai

10 minute jumprope warmup, 10 minutes light shadowboxing.

Coach rounds us up, seems like he's feeling pretty ambitious today.

A group of us intermediate/advanced students as well as fighters walk over to the back of the building. Time for sprints:

I don't know the distance, i'm not good with judging that...but the strip of ground we were sprinting on starts with a little hill (this was on purpose of course) then leads to level ground, pretty annoying and tough to get the sprint started that way.

we full out sprinted and ran back about 15 times it seemed like....i was ready to die right there, but coach wouldn't let me (us), then we proceeded to hop around the building with 4 foot long sticks in our hands, we'd pump them in the air with every jump, hard to explain without video or pictures.

We did that in a line for a while, then the person in the back of the line would have to run and catch up to the front of the line and lead, it was a fairly hard workout.

It was short and intense, which was good because i felt great several minutes right after and was ready to put in some more training.

Following our "warmup" we did probably 10-15+ rounds of light-moderate sparring w/ pads. This was a welcome break, sorta, at times..depending on who i was sparring.

Some sparring notes:

Coach: Coach is coach, he just pwns everyone in sparring....

David (i call him fairtex, because that's where he's from): Man, he is very skilled with good (hell, it's even pretty to look at) technique and quickness, he's a south paw, he has a very efficient style of fighting, no movement is wasted. If this wasn't light technique sparring he would probably light me the hell up. He does a cool thing where he probes with his jab and throws quick push kicks in between. Every strike he throws is sharp, firm and forces you to deal with it, no pitty pat strikes. He also seems to have an abundance of little tricks up his sleeve. This is definitely a guy to learn from.

Lil' foot: The token female of the group, she's a fire cracker. Yup.

Babaganush: He is a good sparring partner, he is progressing so quickly, could've sworn he just joined not too long ago, quick learner and hard worker.

New guy: Uhh i don't recall his name, black dude, military i think. He's new, he has good reflexes and observation, he'll be great once he learns more. Another south paw fighter in the making.

Dan: Danno is good, he's also a southpaw, he likes to pressure and stalk, it's almost like he's baiting you into hesitating or throwing something half-ass so he can block and come back with a hard, or in this case, firm counter. Sparring with him is a real suffocating ominous type of feeling, especially if you don't stand your ground and let him push you back, it feels like the walls are closing in on you, i gotta use my push kick, more footwork and lateral movement against him, or just stand toe to toe and see who gives up ground first

Notes: I need to stop looking so hard to land perfectly on the bare midsection for middle kicks, sometimes my opponents' guard will really tight and kicking his arms will be just as good a tactic. Basically, just kick, see how he'll react, then build up your strategy from there.

I also need to work on my balance, staying on my toes, being lighter on my feet, and bringing my kicks back faster, i need to throw strikes with more purpose, not just throwing something out there for no reason. I missed like 7 low kicks against my coach, left me off balance and highly vulnerable, i need to know my distance, bring my leg back faster and set up my kicks.

Later that night, we got a surprise visit from this guy:
YouTube - docthailand's Channel

He lives in Thailand has hundreds of Youtube videos that show his training, fights and things of that type. He has been to scores of Thai camps with along with his wife, it was an honor for him to be here at our humble little gym.

We ended the night with a few rounds of light clinching and knees, they were a good warmdown because i had to go after that. Alot of the guys got to clinch with docthailand, they learned alot apparently, i had to go, i'm sure more opportunities will come my way.

Hard hard night, but i am very happy with all the training and what i've learned.

[DEVILsSON]

Welcome to the training logs.

How big of a guy are you?