[RandomXMAN]

Because of run ins with the law, problems with drugs, and family problems in general it seems I have almost abandoned my passion for martial arts and fighting sports. In general I have become half the person I used to be. But I want this to all change so I am going to start a log for myself.

Age: 16
Weight: 143
Height: 5-6 - 5-7


I am going to start of slow getting used to things and as time goes by I will kick up the intensity. I plan to do this over a 3-4 month period

GOALS:

Martial Arts (purely stand up):
- To regain my once respectable striking abilities and eventually to surpass them
- To devote 3-6 hours a day on pure training of skill
- To always give 100% and never to give up

Strength and Physique:
- I’d like to slim down to 135 pounds
- Like previously mentioned I am going to start of slow and work my way up in things. For now I am going to start up with body weight only exercises. At my best I was 138 pounds benching 170 benching not maxing. I would like to get back at that and even surpass it.
- For the first time in my life I would like to get a six pack ;)

Cardio:
- To be able to run 2-4 miles a day with ease

Diet:
- To eat 5-6 well balanced, medium sized, healthy meals day
- To eat healthy and not in excess

Like I said I am going to start of slow and as I get into the swing of things I will advanced the level of difficulty. I will look at things in the terms of weeks. Here is the outline for week 1

Week 1:

Martial Arts:
- To train 4-5 days a week at least 2 hours a day
- To rotate emphasis on punching and kicking
- To drill the basics like a mother fucking, I realize I cant just dive head first into the deep end
- Always give 100% and never give up
- To execute everything with perfect form even if it means sacrificing speed and power
- Drill the basics one again
- Full body stretch 3 times a day


Strength:
- To workout 5 days a week doing the following exercises
- 60-100 pushups
- 100 sit-ups
- 25 pull ups and chin ups
- 30 sledge hammer thingies
- 15 hand stand push ups
- 30 diamond push ups


Cardio:
- Jog 25 minutes a day and 4-6 1 minute sprints 4-5 days a week
- 15 minutes of jump rope 2x a day 4- days a week


Diet: Starting with basic shit
- No soda
- 1 thing of junk food per every 3 days
- Lots of water
- Supplements: whey protein, and a basic multivitamin

I start this tomorrow. Every day I will try to update giving detailed information and results of my diet and training. Any tips or input I will be thankful for.

[Evergrey]

Good luck, man. I do have a suggestion, however. Make sure you keep VARIETY in your workouts, or you will get bored. I would make 3 strength/conditioning training outlines, and mix and match them to create various strength workouts so you're not always working the same muscles, or doing the same movement. Same goes for skill training.

Also make yourself a sandbag, and a weighted backpack. Also grab an empty beer keg if you can and fill it with water. These are great for strength development.

You're only 16, and you seem to have had a tough life so far. By training and creating this log, you have started to turn yourself around at a young age, and I wish you all the best.

[krellik]

...Its in the middle of the night so I wont get to deep into looking through your specific workout, some simple words of advice though...

It looks like you had it rough and now you want to "flip on a coin" and imediately throw your self into an routine that could rival an mma pros... (concerning number of hours spent training)...

Im not saying that it ultimately is wrong but if your not at a high level physically at the moment you need to build up to that much training... Ease into it, gradually adding to the dose of training your put down...

-If- you got the passion this wont be a problem because you will have the drive and focus to realise that it is because of a purpose, and still find intensity and focus in your workouts even if its not as "hardcore" as you want it to be...

Usually 16 years olds have all the ambition in the world and can put down a hell of a lot of hard work as long as they find it fun... ....But what all 16 years old lack is experience and knowledge, this usually means that their ambition has them running straigth into an brickwall, thus learning by painfull experience like the rest of us... Avoid that running into walls bit as much as possible since injuries is a bitch and will hamper your training...

Did that make sense at all?? Basicly ease into the training, train with intensity, educate yourself on everything related to training, eat and sleep good, and finally listen to your body and dont do stupid shit...

Hope I helped and I will check out your log regularely.

[RandomXMAN]

Week 1: Day 1 (7/28/06)

Time went to bed: 2:00 am
Time woke up: 8:00 am (even though I got 7 hours of sleep it sure didn’t feel like it. I wanted to run when I first woke up but I had to go down to Newark)

Diet:
Breakfast: Small bowl of cheerios, 16 ounces of orange juice, and a banana along with a multivitamin.

Lunch: I didn’t really eat lunch because I had work at 12 I had a few pieces of meat and snacked on fruits as they cut them up (I work at a food town)

Dinner: Turkey, potatoes, and carrots

Snack: pasta

Current Weight: I dunno didn’t weight myself today lol

Martial Arts Training:

I had work from 12-6 so when I got home I ate dinner and rested. At 7:20 I began training I did: (I decided for now to alternate kicking and punching today. As you can tell today was a kicking day)

* 15 minutes of stretching
* 20 slow roundhouses in the air concentrating purely on form
* Roundhouse medium level 2 sets of 15 reps on the heavy bag ( For the time I took off my form is not terrible but nor is it perfect I have a long way to go. One of the biggest issues I realize I have to work on is my balance while kicking. Also my left hip is so tight it hurts a little every time I kick.)
*Side Kick on Freestanding bag 2 sets 10 reps
* Skipping Side kick on heavy bag 2 sets 15 reps (Once again having a lot of trouble with the left side maybe in my next training session I should double it up on this side)
* 2 sets of 8 reps spinning back kick (My form is a little of but with training I will get better)
* 2 rounds of 3 minute shadow boxing emphases on kicks (I got tired WAY TO FAST I forgot how tough this shit was. I am disappointed with gassing so quick)
*2 rounds kicking only on the freestanding bag (My transition from kick to kick was the exact opposite of smooth. I feel like my teep kick is REALY SLOW)
* 10 minutes of stretching
* Roundhouse superset 2 2 minute rounds alternating the height of my kicks (heavy bag)
*Low Roundhouse kick 10 reps each side on the heavy bag
* High rounds house kick each side on the heavy bag
*2 2 minute rounds of shadow boxing everything goes

I didn’t work out as long as I hoped I wanted to reach two hours but instead trained for about an 1 hour and 35. I was really disappointed with my performance I mean I know its all takes time but it still disappointing. I was going to stretch after the work out but I just wanted to take a lil bit of a rest.

Cardio:
• Around 9:30 I went out for a jog I jogged for about 15 minutes and did 4 1 minute sprints. I have terrible cardio and hate running lol.
• I was also going to jump rope but my little brothers have been using it probably as a weapon and totally ruined it so Im gonna need to buy a new one

Strength:
• I took a short break after the run and about 20 minutes later began my strength routine I did:
• 2 sets of 25 pushups and 1 set of 15
• 4 sets of 25 sit-ups
• I did 25 pull ups and chin ups in total but had to break them down into a lot of sets
• Diamond pushups I did 23 of them
• I did 1 set of 10 hand stand push ups and 1 set of 5
• I didn’t get to do the sledge hammer cause it was locked up

I feel like shit. I am fucking done. I forgot how much energy this shit took.. I guess it all just takes time. Patience is supposed to be a great virtue or something isn’t it?

After Thoughts/ Observations:
*I need to sleep more because even if I had the time I don’t think I could have willed myself to run in them morning
* My left side needs a lot of work I think some reason it may be so poor is my hip flexibility on that side and the balance of my right foot. Next workout I should include some balance drills
* My Cardio is horrible I gassed so quickly today and nearly died while running
* I need to schedule my meals better
* I also need to devide the routine up a bit more doing it all at once is to much

[RandomXMAN]

Cardio:
Me and my friend went running at 12:30 for half an hour at the park. I like running at the park alot better than the streets.

Diet:
* I woke up realy late so I had no time to eat breakfast
Lunch: Ramien (sp) soup
Dinner: Chicken fingers (dont know how healthy that is).
*All I drank was water today so that was good

Martial Arts Training:

*I had work from 2-8 so I didn't have anytime to train. Well I did but me and a co-worker chilled after work.

Strength:
*I'm not really soar from yesterday but I didnt do anything today. Me and my friend the one I went running with are going to join a gym tommorow if anyone has any good workout routines they want to share I'd be thankful

After Thoughs:

* Once again I need to learn how to balance my time better and get to sleep earlier
* I felt really guilty skipping training to go have fun, but I worked all day and was pissed off. I know thats not an excuse but I need to ask myself do I want to be great or do I want to hang out.

[RandomXMAN]

Week 1:
Day 3
Martial Art Training:- I stretched for 10 minutes (light stretching mostly upper body)
- For about another 10 minutes I worked on hip movements
- I then did 30 jabs, crosses, uppercuts, hooks, and overhands each arm
- I then did 5 punching combinations 15 reps 2 sets
- 4 rounds of shadow boxing (Round 1-2 punching only, round 3 everything goes, round 4 emphasis on footwork and defense)
- 4 rounds on the heavy bag
-3 30 second punch out drills
- Before I went to bed I did another two rounds on the bag

Diet:
Breakfast: Eggs and Toast w/ O.J.
Lunch/Dinner: KFC (Not very healthy I know. my bad)

Cardio:- I ran about for 25 minutes today alternating between jogging and sprinting

Strength:- I didn’t really lift yesterday cause I thought me and my friend were going to join a gym but he was to tired.

[Evergrey]

You need to fix up your diet, man....you REALLY need to. Also it doesn't matter if your friend was to tired to go join the gym. You should have just gone by yourself. Keep training, and fix up that diet, dude...lol. If I were to eat KFC, I'd be puking for about a week straight. Eat more moderate sized meals each day (4 or 5), and make sure you are eating chicken, a variety of fruit, fish, nuts, oats, veggies, and complex carbs. Get rid of the juice, and drink only water, skim milk, green tea, and protien shakes. I see you had eggs and toast for breakfast...I hope it wasn't white bread....sick.

[sIcKnEsS]

you have to eat more greens, more meals, less processed food and no kfc at all

[RandomXMAN]

I know I realy do need to fix up my diet. Basicaly I go the whole day without eating than eat a whole bunch of shit for dinner and thats it. Also I need to stop partying and shit its realy fucking up my training. I'll start to train and some body will call me tellin me some crazy shitz going down and I've fucking just worked the whole day and want to have some fun. I just need to stop being a fucking pussy and just do it.

Seirously I'm getting no sleep I fucking hang out and go crazy to about 5 am. Wake up at 11 am to get ready for work eat nothing and when I do its usually shit. I feel guilty saying this but I already made plans to go out tonight. The only training I got in was 8 rounds of shadow boxing in the backroom at work ... I also worked on footwork while sweeping lol...I hope no one saw me

What did I eat...I had pasta when I got home at 7 that was it.

And about the gym. I dont get paid to the end of this week so my friend was going to put it on his credit card and I was gonna pay him back.

[Evergrey]

It's good you know you need to buckle down. I would actually not even bother with a gym if i were you. Make a sandbag, a weighted backpack (for bodyweight exercises), get an empty beer keg and fill it with water, and get something to do pullups on.

That's really all you'll need for a long time, and it will improve your functional strength ten fold. It will cost you less than a months gym membership.