[vince89]

Everything here is in Kilos.

MMA Predictions

34-13

Height: 6'
Weight: 84kg (185lbs) (17/9/08)

Current Maxes/Goals

Squat: 135kg/180kg
Deadlift: 150kg/220kg
Bench: 70kg/120kg

End of year 1 numbers
squats 135kg x1
deadlift 150kg x1
bench press 67.5kg x5
pullups 10

year 2 goals
squats 180kg x1
deadlift 220kg x1
bench press 100kg x5
pullups 20

Current Template (sets x reps)

Monday

Squat - 1x3-5
Front Squat - 3x8
Bench - 3x3-5
Incline - 3x8
Close Grip - 3x8

Wednesday

Pullups - 3xF
Rows - 3x8
Shrugs - 3xF
Curls - 3x10

Friday

Deadlift - 1x3-5
Leg Curl - 3x8
Bench - 3x3-5
Incline - 3x8
Close Grip - 3x8

Saturday or Sunday

Pullups - 3xF
Rows - 3x8
Shrugs - 3xF
Curls - 3x10

[flak]

Hi Vince -- Welcome and good luck.

I studied boxing and kickboxing off and on for a little over a year. Had to drop out due to time and money constraints -- hoping to get back one of these days.

I only did a little bit of sparring but the big lessons I learned from it were...

Cardio is king;

Relax -- unnecessary tension robs you of energy;

Keep moving;

Don't throw single techniques, always use combinations.

Nothing earth shaking, I know. But important stuff nonetheless.

[vince89]

Had Kickboxing tonight.

Great session, pleased with my sparring. Did 4 rounds with 4 different people of different levels/experience. My guard was better, I felt like I could trust it more and tried getting inside to land some punches a few times. Things I need to improve are controlling the pace and being on the front foot more. Against the newer guys I found it easier to be on the front foot but with the better guys Im constantly on the backfoot trying to evade and/or counter.

As always, any tips/advice greatly appreciated.

[vince89]

Tuesday Gym Day

ALL WEIGHTS IN KG

Squats 3x5 @ 72.5
Military Press 3x5 @ 32.5
Pullups 4, 3, 2
Dumbell Rows 3x5 @ 18 - Dont like these, feels like Im doing it wrong.
Tricep Dips 10, 6, 4
Hammer Curls 3x5 @ 12

[vince89]

Wednesday 14th November

Had Kickboxing today. No sparring though. My technique has improved after watching some instructional videos. Getting more power from Hooks and Uppercuts too which is good.

[vince89]

Originally Posted by flak

Hi Vince -- Welcome and good luck.

I studied boxing and kickboxing off and on for a little over a year. Had to drop out due to time and money constraints -- hoping to get back one of these days.

I only did a little bit of sparring but the big lessons I learned from it were...

Cardio is king;

Relax -- unnecessary tension robs you of energy;

Keep moving;

Don't throw single techniques, always use combinations.

Nothing earth shaking, I know. But important stuff nonetheless.

Hey thanks for your reply.

Yeh I agree with all the points you said. Im working/thinking about my combinations at the moment especially how to transfer the power and momentum from one punch to the other. I'll try and find some fight footage and study kickboxing more to see what kind of combos are effective.

[vince89]

Thursday 15th November 2007

Thursday == Gym Day

Squats 3x5 @ 72.5kg

Incline Bench Press 3x5 @ 40, 45, 47.5 - I had never done Inclines so I started at a lower weight. I will probably alternate between flat and Incline to hit my chest at different angles.

Pullups - 2 sets of 4 (ONLY 16 away from my goal of 20!)

Aerobic Isometric Pullups as seen on this video: http://www.youtube.com/watch?v=FYNJufizGsA
Did them at all 3 heights, held for around 30-35 seconds for each. Definately tougher than it looks on the video. But I definately felt a good workout after doing them and I think this will improve my pullup strength/performance.

Did a few sets of Tricep Dips.

Hammer Curls 3x5 @ 12
Wrist Curls 2x10 @ 6

Decline Twists with a 10kg plate 3x10

[vince89]

Friday 16th November 2007

Heh, today was a bit weird. I woke up at 8 and didnt feel like going to Lectures so I stayed in bed for another couple hours. I didnt want to waste the whole day bumming around so I thought I would hit up the gym. Now I dont usually do random gym sessions, I usually do Tue/Thur/Sat but I didnt do any Deadlifts yesterday so I thought I would do them today.

I had a really good workout, made alot of progress on my lifts and my back felt really good after it so Im pleased I decided to go

Warmup 2 minutes on Bike, 2 minutes Rowing

4 Pullups

Isometric Aerobic Pullups at all 3 heights. Held for about 35 seconds this time. Once again, a great exercise gives you a great feeling of exhaustion after it.

Flat Bench Press 1x5 @ 50kg - I was unable to do Flat yesterday and I wanted to get to 50kg for reps today as a good motivational milestone.

Bent Over Rows 3x5@40kg - Im working on my form for these, feels really awkward at the moment but Im going to stick with them as I see my back as the least developed part of my body.

Deadlifts 2x5@ 62.5kg, 65 - The first set was pretty easy at 62.5kg so I went straight upto 65. I havent been deadlifting for long, but Ive noticed that I can deadlift alot more than I think I can. I could probably do 70kg for reps but I want to progress and allow my lower back to strengthen instead of jumping straight to big weight.

Some Abdominal/Oblique Exercises. I did some chest-to-knees and twists, 6 on each side. Then a couple sets of crunches with my legs up 90 degrees and then some twists with a 10kg plate. Good Ab workout I really felt it when walking back to the changing rooms.

[vince89]

Saturday 17th November 2007

Gym Day

Squats 3x5@75kg - Form was poor on the last rep of each of those sets. Need to work on it, its a pretty heavy weight though so its to be expected at first.

Military Press 2x5 and 1x4@35kg - This was HARD. I couldnt get one last rep on the final set which was disappointing.

Isometric Pullups at 3 heights. Held for 35 to 40 seconds on all the sets.

2 Sets of Tricep Pulldowns at 15kg, I cant seem to progress past 15kg on this exercise.
1 Set of Tricep Extension with a 20kg plate

I wanted to do dips but its Saturday and the gym was full so there were no benches I could have taken to put my feet up.

Hammer Curls 3x5@12kg - I like these because my forearms are another of my weak points and strong forearms are useful in daily life I have found.

Some Ab/Oblique Work with a 5kg Medicine Ball. I'll probably use a bigger ball next time, or preferably a 10kg plate. But as I said, Saturday the Gym is full of Curl Monkeys so there isnt much space in the free weights section to lie down on the floor.

[vince89]

19th November 2007

Kickboxing. No sparring tonight. Just some padwork and conditioning. Meh. I might join a Judo club and drop 1 of the kickboxing sessions each week, not sure still because its pretty pricey but I would like to get some grappling in.

Gym day tomorrow, yay