Sanyo89 2008 Lifting/Muay Thai/BJJ/College

sanyo89 · 03:11 PM

I've made two training logs before but have never stuck with it. This time will be different. I've been hitting the gym consistently since school has started and am as serious as every about lifting. Basically I lift MWF and run(HITT + abs) on TThursSat. Sunday is for rest.

Me: I'm a 19 year old college freshmen in the second semester of school at Umass Dartmouth. I plan on starting training for Muay Thai/Bjj this week. I'm going to try for a schedule of Tues, Thurs, Sat for training. I've only had 1 month of experience in both and hope to expand my knowledge of these arts(loved my instructors & can't wait to train back there in the summer when I'm home). In about two years time sticking with this hopefully I'll be fighting. I'm basically making this log for future purposes and to see how I'm doing. Any and all suggestions/criticisms welcome.

Basics
Body Weight: 175lbs
Height: 5'11
Age: 19
Body Fat: Unknown/ who do I go to get that measured?

Supplements
Men's One a day Multi Vitamin
Fish Oil
Flaxseed Oil
B-Complex
ZMA (trying out)
Whey

Sometimes...
Muscle Milk
(ditched creatine)

Eating is under control. I eat clean(er) food but not as clean as I'm able to at home. I just stay away from the known bad guys and eat a lot of what I consider to be good. Only drink water & desert only on Sundays.
I've dropped from 215lbs to 175lbs over the summer due to eating clean and now I'm trying to gain some muscle.

Goals

10% Body Fat
1.75X Body Weight Squat
1.5X Body Weight Bench
2X Body Weight Squat
1.25X Body Weight Clean
Learn as much Muay Thai/BJJ I can

5 Rep Maxes (for 5x5) 2/11/08

Bench: 185
Squat: 235
Bent over Row: 160
Push Press: 115
Deadlift: 225
Pull ups: BWX5X5 (No added weight)

1 Rep Max 2/11/08

Bench: 220
Squat: >255 (Not really tested)
Bent over Row: N/A
Push Press: N/A
Deadlift: N/A
Pull ups: N/A

Beginning of every month I will check my 5 and 1 rep maxes.

This is what my workout looks like right now:
Monday
Bench
Row
Squat
Incline Dumbbell Press
Flat Dumbbell Press

Tuesday
HIIT (Shown below)
Abs

Wednesday
Push Press
Dead Lifts
Squats
Pull Ups
Shrugs (Will be replaced with cleans when I feel comfortable with my form)
Incline Bench

Thursday
HIIT
Abs

Friday
Bench
Squat
Row
Incline Dumbbell Press
Flat Dumbbell Press

Saturday
HIIT
Abs

Update: Instead of HITT and Abs on Saturdays I'll do the Conditioning challenge.

HIIT consists of

Abs: Decline work with 12lb medicine ball. 5 Sets, 25 reps per set.

Strict sit ups with medicine ball overhead to front
Situps with twist to sides
Mix of strict and side twists
Strict sit up but when half way up, 10 sec burst from side to side
Mix of all

This is here to remind me...
Habit 1: Eat every 2-3 hours.

Habit 2: Eat complete, lean protein with each feeding opportunity.

Habit 3: Eat vegetables with each feeding opportunity.

Habit 4: Eat veggies/fruits with any meal. Eat "other carbs" only after exercise.

Habit 5: Eat healthy fats daily.

Habit 6: Don't drink beverages (soda, beer, etc.) with more than 0 calories.

Habit 7: Eat whole foods whenever possible.

I feel like I'm doing most of these besides #1 and #2.. I don't exactly have the time to eat a "meal" every 2-3 hours because of school but I try to eat a piece of fruit or granola bar.. I don't exactly know what is considered "lean protein" but I try to get as much protein as possible.

# Chicken breast (skin removed)
# Turkey breast (skin removed)
# Egg Whites
# Fish Fillet (flounder, sole, scrod, cod, etc.)
# Shellfish (clams, lobster, scallop, shrimp)
# Lean Beef (top round)
# Tuna (canned in water)
# Non-fat cottage cheese
# Beans (black beans, kidney, chick peas or lentils)

sanyo89 · 09:18 PM

2/11/08 (Monday)

Felt good today. I've already been lifting since September but am amped up to be in the gym. I love it!

(Warm= Warm up)

Bench
135X5, 145X5, 155X5, 165X5, 175X5

Squat
Warm: 135X3, Warm: 155X3, 210X5X5

Row
Warm: 95X3, Warm 105X3, 145X5X5

Incline Dumbbell Press
40X10X3

Flat Dumbbell Press
40X10X1, 45X10X1, 50X10X1

Felt good overall. Squats where getting tough at the end.

sanyo89 · 02-13-2008, 09:13 PM

2/12/08 (Tuesday)

Did HIIT.. for about 2.6 miles in 15 mins
Ab work went well. I want to lift on these days but I know I need the rest.

On these "off" days I'll probably be working on learning cleans with the trainer. I just can't get that damn motion down

sanyo89 · 02-13-2008, 09:17 PM

2/13/08 (Wednesday)

Push Press
Warm 45X3, Warm 65X5, 105X4X5

Deadlifts
Warm 145X3, Warm 165X3, 205X5X5

Squats
Warm 145X3, Warm 165X3, 175X5X5

Pull ups
BWX5X5 (Last two reps of last set were shitty.. Getting close to adding weight though)

Incline Bench
Warm 125X5, 135X5, 135X5, 135X5, 135X5 (I was so tired)

Today felt good but I should have ate before the gym. I was getting dizzy while at the bottom of doing squats. Also, a weird rash arose on both of my forearms immediately after doing dead lifts. It looked like broken blood vessels surrounded by redness on the same spot, both arms. I have no idea what that was.. it's still there a bit on my right forearm.. Oh well

sanyo89 · 02-14-2008, 08:54 PM

2/14/08

Missed HIIT and Abs today

Went to Nexus Martial Arts and tried a Muay Thai and a BJJ class. Really nice people with a great group of students. VERY nice facility. Pricey though. Going to check out 2-3 more places around here.

I'll try to make up HIIT and Abs tomorrow after I lift.

sanyo89 · 02-15-2008, 04:05 PM

2/15/08

Bench
Warm 135X3, Warm, 145X3, 165X5X5

Squat
175X5, 185X5, 195X5, 205X5, 215X5
(did them all but end ones were tough)

Row
115X5, 125X5, 135X5, 145X5, 155X5
(last few were tough)

Incline Dumbbell Press
45X10X3

Flat Dumbbell Press
45X10X3

Woke up feeling weak and sick. Pretty happy with what I did today considering I wasn't 100%
Might check out another gym today.

sanyo89 · 02-16-2008, 03:10 PM

2/16/08

Instead of doing HIIT and Abs today I did the "Conditioning Challenge"
The test:
100 Push-ups
100 Sit-ups
20 CHINS
2 Mile Run (3.2 km)

The Challenge

To compete in MMA or any combat sport requires that the athlete be in considerable anerobic and aerobic shape in order to have success (provided your not going to get first round KO's all your career). In order to know where you stand the sick and twisted minds of the conditioning forum have developed a challenge to push you to your limits.

Now this challenge is not supposed to be easy in any regards, we have looked at the best standards that the military has to offer and made them dramatically worse. If you have gas in your veins welcome to the test, if your looking to improve your coniditoning here is a good indication of where you stand.

The test:
100 Push-ups
100 Sit-ups
20 CHINS
2 Mile Run (3.2 km)

Rules:
1. All exercises must be completed in order, no super setting between exercises
2. You may stop and rest at anytime, this is a timed event.
3. Push-ups: A rep is counted when the person lowers their body to the extent that their upper arms are at least parallel with the ground and then raised back to a point where the arms are fully extended. Your body will have to remain straight throughout the entire rep with your feet spaced no more then 12" apart, failing to do so the rep should be not counted.
4. Situps: Are to be started with both feet braced on the ground, the legs bent at a 90 degree angle, and both hands interlocked behind your head touching the ground. While maintaining contact with the gound with your feet and with hands behind your head raise your upper body so that your head breaks vertical, meaning that your head has exceeded 90degrees to the ground.
5. CHINS: A rep is started from a dead hang, where the arms are fully extended. You then must raise your body using only arm and back strength to the point that your entire head has cleared the height of the bar, then lower yourself back down to the start position. Reps should not be counted if started from standing or if any leg swing is used to raise the body.
6. Running must be done on an track (indoor/outdoor, 200m, 400m). Or done by another method where the distance is known to be true, not a guess. Also running distances with hills should be avoided. If using a treadmill an incline should be used of 1 - 2% to mimick that of real running
7. Timing begins when the first pushup is started, it ends after the run has been completed

This test is supposed to be a challenge, so don't be discouraged by the difficultly. Test your conditioning and post your time to see how you stack up with everyone else. I will update this thread regularly with times so it is easy to compare. A video is the best way to post accuracy of your times and will be indicated as such, if not the honour system will be in effect, if you have posted here regularly i will believe you, if you never post here and can do this in 13 mins i call bullshit and you will not be added.

Best of luck guys.

Well I did it in 33:54 @ 176 lbs.
Could not do any of the requirements straight through. I'll add this in instead of HIIT and Abs on Saturday. Seems fun.

sanyo89 · 12:17 PM

2/17/08

After a good rest last night I feel completely better. Going to grab some lunch and try the "100 Burpee Challenge."
I might try to do my HIIT workout outside on the track. Its going to be much harder than inside on a treadmill.

Just ate 'breakfast'. I feel like I ate healthy

2 hard boiled eggs
Medium-large portion of scrambled eggs
Small-medium portion of chopped potatoes
Medium-large portion of mixed vegetables
1 Apple
2 glasses of water
vitamins

sanyo89 · 02-18-2008, 08:34 PM

2/18/08

No HIIT yesterday and nothing today. Gym was closed and had to volunteer at a zoo all day for one of my classes

Going to be doing the monday workout tomorrow

sanyo89 · 02-19-2008, 11:21 PM

2/19/08

Monday

Bench
140X5, 150X5, 160X5, 170X5, 180X5
Failed last rep of last set. Probably not moving up next week

Squat
Warm 145X3, 165X3, 220X5X5
This was challenging today. I failed one squat in the 4th set I think but I believe this was due to me leaning forward too much. Quads are tired. The only problem I seem to be encountering when doing squats is a tight right hip.. Any suggestions?

Row
Warm 105X3, Warm 115X3, 155X5X5
This was difficult. I feel like I should stay with this next week.

Incline Dumbbell Press
45X10X3
Tough. Will stay with this next week.

Flat Dumbbell Press
45X10X2, 50X7X1
This was also tough

I think I'm going to stay with Bench and the Dumbbell Presses for another week (Row as well). Squats are getting close to the point where I will not be able to go up 10 lbs every week. 1st of March I will test maxes. Looking forward to that day.