[Kavn]

Hi, first I’ll start off with a brief history of myself and my experience with weight training and mixed martial arts. I’ve been lifting weights fairly seriously since 8th grade. I was bound to a wheelchair for most of the year, and it was the only thing I could do to stay in shape. I am now going into my freshman year of college and I'm looking to improve my strength and muscular endurance. I watched my first UFC before summer break and I was hooked. I enrolled in a Gracie Jiu-Jitsu class and boxing/conditioning private lessons as soon as I graduated from high school, and I’ve been taking them for about two months now. I’m currently training with a handful of amateur fighters; one day I’d like to fight too.

This thread exists to motivate me by charting my strength training, conditioning, and mixed martial arts training so I can monitor my progress and improve. It also exists because frankly, I could use all the help I can get! Please note that I'm seeking to improve my long distance cardio in addition to boxing and interval training because I want to join the Marines after college. I sneak in a few long runs whenever I can, but I'm recovering from a foot injury and my performance is not back to where it used to be yet.

Please don’t hesitate to reply if you have any tips or suggestions!

I appreciate you taking the time to read this and I look forward to your responses.

***I currently weigh about 150-155 pounds and am at about 8% body fat***

[Kavn]

7/6/06
Thursday

(The first number is the weight; the second number is the number of reps)

Military Press D Bell 30x15 35x9 40x2 30x7
Military Press B Bell 85x12 95x6.5 105x3.5 85x10
D Bell Lat Raises 10x15 12x11 20x3 10x12
Military Press Machine 60x12 80x12 100x6 60x10

Incline Crunch 10x15 12x12 15x12 20x11
Side Bends 0x15 0x12 10x12 17.5x6
Hanging Leg Raises 10reps, 4reps (these things kill)
Leg Crunches on Bench 15
Ab Machine 80x20 110x12 140x2 110x11
2 mins of bicycle crunches until exhaustion

Cardio:
5 mins without Gloves NONSTOP until exhaustion

[Kavn]

7/7/06
Friday
30 mins on the Treadmill/Eliptical Machine/Bike

[Kavn]

7/8/06
Saturday

OFF

I watched UFC:61 instead of training!

[Kavn]

7/9/06
Sunday

27:00 minutes running with three breaks. I had two 30 second water breaks and one break when my ipod case freaking broke. I need a new one now and I'm angry. Angry I say. I ran a total of 3 miles.

Leg Extension 60x15 80x12 120x4 80x12
Leg Curl 50x10 50x6 40x9 40x4 ***My calves were already sore***
Calf Raises 20 reps 12 reps 20 reps 21 reps
Single Leg Kick Backs 40x15 60x10 70z2 50x12

I did this workout at my apartment's fitness center. I didn't have access to free weights, but I did the best with what I had. The leg curl machine is brutal here; I don't know what it is, maybe it needs some WD40 or something!

[Kavn]

7/11/06
Tuesday

Speed bag work for 5 minutes
Hitting mitts for 4 mins then 3 minutes
5 minutes eliptical machine
5 minutes on stair master

***One minute of rest between each different exercise***

Each exercise was performed until near exhaustion.

I went to Jiu-Jitsu class and rolled for an hour.

[Kavn]

7/12/06
Wednesday

Triceps pushdown 60x15/80x4/70x7/70x12
Overhead triceps extension 40x15/60x12/80x3/70x12
Incline close-grip pushup 15,6,3,10
Wide grip triceps pushdown 60x15/70x10.5/90x4.5/70x12

Seated biceps curl 50x15/70x7.5/80x1/70x4
Standing biceps curl 50x15/60x1/70x3
Seated biceps cheat curl 60x15/70x5.5

Forearm seated curl 20x15/30x11/40x12
New forearm seated curl 20x15/30x12

I went over techniques and rolled for 10 minutes or so at jiu-jitsu.

[Kavn]

7/14/06
Friday

5x3 minute boxing rounds
leg ext 70x15 130x11 160x6 130x12
leg curl 70x16 90x6 80x10 80x8
weighted calf raises 180x166 220x16 300x10 350x6
squat 135x15, 185x12, 225x6, 205x7

I went to Jiu-Jitsu self defense and learned a few techniques. I learned how to escape a standing guillotine with a crazy backward sumersault move. It's definitely painful if you don't see it coming.

[Kavn]

7/15/06
Saturday

I went to jiu-jitsu and rolled for a little over an hour. It was a pretty damn good workout!

[Kavn]

7/16
Sunday (shoulders and abs)

Machine Military Press 80x12, 100x16, 140x5, 120x12
Military press inward motion 80x12, 100x16, 140x5, 120x12
Seated upright row 60x15, 80x12, 11x3.5, 90x10
Shoulder Shrug 80x15, 100x7 130x12, 150x5

Weighted ab crunch 60x21, 80x10, 90x3, 70x11.5
Weighted side bends 50x15, 70x12, 110x6, 90x12
Ab modified crunch 80x15, 100x12, 120x6, 100x12
15 minutes of eliptical machine
16 minutes of cycling