To Live is to Sacrifice (Iron,MT,BJJ)

dgus138 · 03:28 PM

Hey all. I'm pretty new to this, but I thought I need to start a log to keep myself on track.

A bit of background: I'm 25 and have had a desk job for about 3 years now. I was always a little overweight until the year before I went to college, granted I was doing a terrible bodybuilding type routine (I didn't know any better) I was seeing great results. Through 4 years of college my weight has gone up while in school and down when working. last December I decided to start training Muay Thai and BJJ at a local gym. I was at it well for a few months then I tore some muscles in my shoulder playing baseball and had to stop. It's been a few months and my arm is healed up but my training has suffered a lot. In my down time from training I had a chance to read a lot. I started trying to find the best ways to get in shape and get stronger for when I can start to train again. I went from crossfit to gym jones and ross training to stronglifts. Finally deciding that the best thing to do was to keep it simple and start a 5x5 program. So here I am, starting my strength and fitness journey.

Stats
Age: 25
Height: 5'7"
Weight: 185

Schedule
Monday:
Squat 5x5
Bench 5x5
BOR 5x5
Dips 3xFailure
Tuesday:
(Now)
Bas Rutten Workout Thai Boxing and All Around Workout
(Starting Again August)
Muay Thai 1 hour
BJJ 1 hour
Thursday:
Squat 5x5
OHP 5x5
Deadlift 5x5
Chins 3xFailure
Friday:
Conditioning
Crossfit challenges/Ross Workouts/Bas Cd's
Saturday:
(Now)
Bas Rutten Workout Thai Boxing and All Around Workout
(Starting Again August)
Muay Thai 1 hour
BJJ 1 hour

This is an optimal schedule, things may change a bit from day to day but I'm going to try to keep it close to this.

Goals:
In order are. 1) Lose weight 2) Get stronger 3) Progress skill. All for the overall goal of competing in local amateur MMA.

Weight: 170 pounds Current: 185
Bench: 200 Current: 150x3
Squat: 250 Current: 150x5
Deadlift: 300 Current: 255x1

I'll update these goals as they're reached.

And of course, please leave comments on my schedule or any criticism at all.

dgus138 · 07-16-2008, 02:41 PM

Skipping: 2 Min
Chin-ups: BWx5
BWx4
Bas Rutten Thai Boxing: 10 rounds @ 2min

dgus138 · 07-17-2008, 02:46 PM

45 min Jog/Walk with my dog

dgus138 · 10:13 AM

I picked up an oly barbell and 255 pounds of weights tonight. Today is a rest day but I couldn't help but try to see what I can bench.

95x5
105x5
115x5
135x5
150x3

Not real impressive, but I haven't been able to try anything over 100 in the last few months and before that I didn't really ever bench.

dgus138 · 07-21-2008, 11:00 PM

Warm up: 2 min skipping

Squat:
95x5
100x5
105x5
110x5
120x5

Bench Press:
115x5
120x5
135xFail
My left shoulder popped on the way up on the first rep and gave out. It seems my shoulder isn't as healed as I had thought it was. I think I'm going to have to try low weight high reps to strengthen it up. Hopefully that will work.
45x5

Ab Rollouts:
5x5

Barbell Row:
100x5
115x5
120x5
125x5
130x5

dgus138 · 07-22-2008, 10:10 AM

After doing some research I've figured out that my injury was a shoulder separation. I don't know if that will mean anything now as it was pretty much healed. I just hope what happened yesterday wasn't anything major. if anyone has any advice on what exercises help with shoulder muscle recovery, and proper warm-ups, I'd love the advice. As of right now I'm pretty bummed that this shoulder is injured again, and again has stopped my progress.

dgus138 · 07-23-2008, 02:17 PM

Rotator cuff strengthening:

Barbell Cuban Press: 2x10
L Lateral Raise: 2x10
Side Lying Dumbbell Abduction to 45°: 1x20 each side
Weighted Flys: 2x10

I'm hoping this little injury won't stop me from returning to MMA in august, I'll have to see if I can hold pads, then it'll be no problem.

Oblivian · 07-23-2008, 02:52 PM

Quote:

Originally Posted by dgus138

45 min Jog/Walk with my dog

A dog can be the best running/jogging partner. Good luck with your routine and recovery.

dgus138 · 07-23-2008, 09:53 PM

Quote:

Originally Posted by Oblivian

A dog can be the best running/jogging partner. Good luck with your routine and recovery.

Yeah, he's got lot's of energy so I'm glad it rubs off on me. Thanks for the encouragement!

dgus138 · 07-23-2008, 10:32 PM

Squat:
95x5
100x5
105x5
110x5
120x5

Overhead Press:
95x5
95x5
100x5
100x5
105x5

Deadlift:
135x1
155x1
185x1
205x1
225x1

My shoulder was feeling pretty tense after the deadlifts so I decided to not do any chin-ups. Other than that, it was fine through the whole session.