[mechanikjoe]

So I hopefully plan to have my first fight in a few months if all goes well, so I decided its time to get in the best shape I can. Prior to this I haven't done very much lifting whatsoever, so pardon my weak weights.


Height: 5'7"
Weight: 164 lbs
Diet: Eat clean 5-6 days out of the week, sometimes have 1 cheat day, or a cheat weekend.
Supplementation: Nitrotech protein PWO, Muscle Milk sometimes before bed, glucosamine tablets, greens tablets, multivitamin, fish oil.
Goals: Lose bodyfat, and build enough muscle to walk around at about 165, with a good body composition.
MMA Training: Monday, Wednesday, Saturday, about an hour an a half each time.

STRENGTH/SOME CONDITIONING
Monday February 4, 2008:
Early afternoon workout:

• Pullups - 5
• Deadlifts - 10 @ 135 lbs
• Pushups - 10
• Box Jumps - 10 (18" box)
• Floor Wipers - 10 @ 135 lbs
• Kettlebell Clean & Press - 5 per arm @ 35 lbs
• Pullups - 5

2 sets of that whole thing

Evening workout:

• Deadlifts - 4 sets of 8 @ 185 lbs
• Tricep extensions - 4 sets of 10 @ 60 lbs
• Glute/Ham Raises - 4 sets of 10
• Bench Press - 4 sets of 8 @ 135 lbs
• Upright Rows - 4 sets of 15 @ 60 lbs
• Squats - 4 Sets of 10 @ 135 lbs
• Barbell Twists - Sets of 10. 12, 15, 20 w/ 45 lb plate on barbell
• Thrown 12 lb medicine ball in the air and let it hit me in the stomach/chest - 5 mins
• Bas Rutten 3 min. boxing, 3 rounds

[mechanikjoe]

CONDITIONING
Tuesday February 5, 2008:

• 2 Minute band sprints
• 1 Minute sledgehammer
• 1 Minute rest
• 2 Minute band sprints
• 1 Rope climb
• 1 Minute rest
• 2 Minute band sprints
• 2 Minute farmers walk w/ 2 35lb kettlebells aprox. 25 yards, burpee, come back, repeat.

[DEVILsSON]

welcome to the forum.

What kind of program are you doing for strength training?

are you doing general circuits for conditioning or something more concrete from something like rosstraining programs?

I would edit your first post and put your current bests in lifts/conditioning drills-running, your goals both short and long term with regards to lifts, conditioning, etc...

Also highly recommend at reading through Finnegan's log. He has his first fight coming up and though he's in a different weight class than you, you can still see what he did for skills training, conditioning, and strength training over the many previous months.

good luck.

[mechanikjoe]

Originally Posted by DEVILsSON

welcome to the forum.

What kind of program are you doing for strength training?

are you doing general circuits for conditioning or something more concrete from something like rosstraining programs?

I would edit your first post and put your current bests in lifts/conditioning drills-running, your goals both short and long term with regards to lifts, conditioning, etc...

Also highly recommend at reading through Finnegan's log. He has his first fight coming up and though he's in a different weight class than you, you can still see what he did for skills training, conditioning, and strength training over the many previous months.

good luck.

As far as strength training goes, I'm not all too knowledgable about creating my own programs. I do however take lots of advice from Ross' books and use that to make workouts. I'll definently get my personal bests on right now. Do you recommend my 1 rep max or a weight that I can rep? And I'll definently check out Finnegan's log. Thanks!

[mechanikjoe]

GRAPPLING/BJJ
Wednesday February6, 2008

Class lasted about 1 1/2 hours. Grappling drills in the beginning for about 20 minutes, and then BJJ for a few 5 minute rounds afterwards.

No night workout due to homework. Bah.

[DEVILsSON]

read up on Frequently Asked Questions(FAQ) thread in Strength/Power forum at the top. It has basic sample 2 and 3 day programs....i suggest the 2 day program from there.

[mechanikjoe]

STRENGTH
Friday February 8, 2008

Got my max 5 rep weights for the following:

Bench press - 165 lbs
Military press- 115 lbs
Squat - 185 lbs
Dynamic Row - 165 lbs
Deadlift - 195 lbs
Pullups - 18 lb. weight vest

Didn't do any more lifting after I got the max weights. I plan on starting a 5x5 routine come Monday, so we'll see how that goes!

[mechanikjoe]

CARDIO/CONDITIONING
Saturday February 9, 2008

Plyometric Circuit
All exercises done with a 12 lb weight vest

-Medicine ball squat jump (15 lb, 3x10)
-Medicine ball pushups[powerovers] (3x10)
-Offense box hops (3 sets per side)
-Defense box hops (3 sets per side)
-Resistance band pulls (3x20, 2 50 lb resistance bands)
-Combination box jumps (3 sets)
-Plyometric box pushups (3x10)
-Standing box squats/jumps (Pyramid up from 1 to 5 back to 1)

3x3 Minute Rounds Bas Rutten boxing track

25 Straight leg lifts/crunches on ab tower
50 side-to-side knee ups on ab tower
25 knee ups on ab tower

Got my heartrate up to 183 today, which was great. Love my new heartrate monitor!

[mechanikjoe]

REST DAY
Sunday February 10, 2008

Although it was my rest day, I still did one rope climb up my 25 ft rope without using my feet! Up until now I've had to use my feet once I got towards the top. I also set up a "laying down rope pull station" in my driveway. I tied a 25 ft rope to a pole, stretched the rope to its max length, layed down on a plastic lid and pulled myself all the way to the pole. Did that twice just to see how it was.

[mechanikjoe]

STRENGTH
Monday February 11, 2008

Bench Press 115x5, 125x5, 135x5, 145x5, 155x5
Squat 165 x 5 x 5
Dynamic row 155 x 5 x 5

Missed my MMA class, but I did random pullups, and even did a rope climb after I was rested from my workout before. Also did 2 "laying down rope pulls," not really sure on the technical name of those. lo, That's about it for this day.