Hello all sherdoggers.
I am a 19 year old boy/man (call it whatever you want) who needs to get in shape before the beginning of July, because then I will go in the military and I got a really physical demanding service. My goals are to improve my overall strength, stamina and fighting skills over the month that I have left. At the moment I study at the High school and will do until my military service. I try to eat well and sleep at least 8 hours every night since I love to be fresh the whole day and also because it is really important. My big problem is sweets and ice cream and I have gained 2kg of fat (around 4.5lbs I think) because I have had a shoulder injury and the only thing I did under that time was to eat the above mentioned sweets, not the smartest thing I know, but as soon I got back into training I lost 1kg (2.2lbs) under one week period. I don’t have the killer body I want to have, mine looks a bit like Fedors but less muscle so I could benefit for a weight loss of around 5kg (13-14lbs I think) but that’s not my main priority, I think that the loss will come automatically over the month I have left.
At the moment I do Bill Starr’s 5x5 (3 times a week) program and train MMA 3-4 times a week and Kyokushin style karate 2-3 times a week. I think that I got decent condition and the karate is great to improve my stamina since my club (it’s a fantastic club by the way) focus A LOT on both physical and mental toughness of their students. I think that I am a little bit stronger than the rest on the gym that I train but it’s a shitty “Machine gym” where people just want to exercise and socialise so that does not surprise me.
So here comes some information and numbers about me.
Gender: Male
Age: 19
Height: 186cm (6.03)
Weight: 91kg (200.2 lbs)
Here comes my training regime.
As I stated above I do the Bill Starr’s 5x5 program, you can find it here if you want to check it out.
http://www.eclipsegym.com/forums/viewtopic.php?t=57. I do five sets of each with five reps and none of them is in a smith machine.
Monday: 1.5h Karate then I got a 1.5h rest and after that 1h MMA
Tuesday: I start with day one of my strength training, it involves (in this order);
1) Bench Press: I start at 70kg (154 lbs) then I remove 15% of the weight after each set.
2) Squats: Here I do 70kg (154lbs)
3) Dynamic rows: here I do 63kg (138lbs)
Then I rest 6hours before I have 1.5h of MMA
Wednesday: Here I only have 1.5h of Karate
Thursday: I start the day with some weightlifting.
1) Deadlifts: Here I do between 100 and 110kg in sumo style (220-242lbs)
2) Squats: Here I squat around 60kg (132lbs)
3) Pull-ups: I cant do 5 pull-ups yet so I do between 3-4 every set
Maybe some of you have noticed that I don’t have any military press here, that’s due to my injury and I will skip the press for a month or so.
Then I have 8.5 hours rest and then 1.5h of MMA
Friday: This is my “sleeping day” here I sleep as much as I want and it is usually 10-12h.
On Fridays I train only once and it is either 1.5h of really intense Karate fighting training with only pad work, fighting drills, strength and conditioning drills and full contact sparring and overall puke warning. This is what I usually do on Fridays but if I’m feeling tired or sloppy I do 1.5h of MMA, I cant do both due to they are on the same time.
Saturday: On Saturdays I have my last power training day, it consists of;
1) Bench Press: I start at 70kg (154 lbs) then I remove 15% of the weight after each set.
2) Squat: I start with 75kg (165lbs) and remove 15% of the weight after each set, but if my legs are really sore from yesterdays Karate sparring I tend to do less weight but tries still to do as much as I can
3) Dynamic Rows: I start at 70kg (154 lbs) then I remove 15% of the weight after each set.
After the gym I’m done for the week. On Saturdays I eat whatever I want and it often leads to that I eat to much sweets.
Sundays: Rest. I try to avoid eating sweets here but most of the time I do it anyways.
My Diet.
For breakfast I usually eat a big portion of oatmeal, 2 wholemeal sandwiches with cheese of ham or a protein shake and some c-vitamins, multivitamins and fish oil and a glass of milk.
For lunch I eat 33% of the plate with rice, pasta or potatoes, 33% meat and 33% vegetables.
Then I have a snack of a protein shake, 2 wholemeal sandwiches, or some of the food I eat as lunch.
For dinner I eat 33% of the plate with rice, pasta or potatoes, 33% meat and 33% vegetables.
And one hour before I go to bed I take a protein shake, a gainer or 2 wholemeal sandwiches.
I also take creatine and drink shakes after I’ done with the gym.
So if you have any ideas of how to make my training more effective or if I do something wrong please say it. I also appreciate other wise thoughts that you might have.
And last but not least, thank you for paying interest in my training by reading this far.
