Wanted to start a log of my own in here as it feels like a great community. Goals get in a fighting shape and learn to fight. Get some cardio and strength on the way. I have been doing some dutch kick boxing, boxing and wrestling the past two years with lots off days in between due to my job. I have also been working the past year. My goal is to get in shape so I can do 1 amateur fight one day. Height 175 sm. Weight 87 kg. Weight update: 01.02.2018 - 85,5 kg - my goal was to hit 85 by March, but it seems I can get closer to 83 actually. 07.02.2018 - weight update - 85,2 kg 13.02.2018 - weight update - 84.4 kg 19.02.2018 - weight update 84 kg 27.02.2018 - weight update 83.5 kg 06.03.2018 - weight update 83.5 kg New goals: I just recently separated from my fiance and it pains me, but in the process of being with her I kind of lost myself in personal and professional plan. So I am really trying to find myself and who I am. I have always loved to sports - soccer and fight sports. But I started enjoying lifting and running too. My new goal is to find myself. And I have decided that fitness, conditioning and boxing will help me out in this path. Short term: I have been doing small general conditioning the past 2 months - November and December. January and February will be my burn out months. I want to work out as much as possible and create a habit of working out and pushing myself to do more and more. My weekly plan looks like the following for the next 6 weeks until early March - 2 times boxing classes - 3 times Strength training - thanks Sano for the plan - 2 times kind of conditioning work out with a couple of palls - we lift weights in a cross fit style - run at least once per week, preferably twice or more I plan to Schedule it: Monday - boxing and Strength A Tuesday - lifting with friends Wednesday - Strength B Thursday - boxing Friday - lifting with friends Saturday - Strength A Sunday - running I will try to put some running where ever is possible. Planning on doing short soccer sprints - 30-40 meters but not possible as long as it is snowing. I plan to be 85 kg by March. - Goal completed - 83.5 kg on March 6th! Mid Term: After March I will start working and still have no idea how my schedule will be, but I will stick to some BB program. I will try to hit 80 kg until June or July. I am going to train though. I want to make working out a way of life. After I hit 80 I will try to build some muscle. Updates 06.03.2018 I am going to pull a new hypertrophy and strength mixed program in the next 9 weeks approximately. I also have not so much time for work outs so I am upping the intensity by a lot, while I will keep the weights low initially. This is how the new program will look like: Day 1 Squad - 3 warm up sets - 10,8,5 reps 4 Strength Sets - 4 reps 1 or 2 additional sets - 8-10 reps DL - 3 warm up sets 4 Strenght Sets x 5 reps Super Set 1: 1 leg exercise - lunges, BG squat, walking lunges - looking for 40-50 per leg lat rises - 3-4 sets x 10-12 reps Super Set 2: hamstring curles - 3-4 sets x 10 reps calves - 3-4 sets x 10 reps Day 2 Bench - 3 warm up sets 4 Strenght Sets 1 or 2 additional sets - could be inclined or declined or both Vertical Pull - 3-4 sets x 10 reps Horizontal Pull - 3-4 sets x 10 reps Super Set 1: biceps curl 3-4 sets x 12-15 triceps work 3-4 sets x 12-15 Super set 2: Shrugs - 3-4 sets x 10 reps reverse flyes - 3-4 sets x 10 reps Rest 1 day Day 3 Squad - 3 warm up sets - 10,8,5 reps 4 Strength Sets - 4 reps 1 or 2 additional sets - 8-10 reps Romanian DL - 3 sets x 10 OHP - 3 warm up sets - there is 2 days rest afterwards so plenty of time for recovery 4 Strenght Sets x 5 reps 1 or 2 additional sets - 8-10 reps Super Set 1: 1 leg exercise - lunges, BG squat, walking lunges - looking for 40-50 per leg lat rises - 3-4 sets x 10-12 reps Super Set 2: hamstring curles - 3-4 sets x 10 reps calves - 3-4 sets x 10 reps Day 4 Bench - 3 warm up sets 4 Strenght Sets 1 or 2 additional sets - could be inclined or declined or both Vertical Pull - 3-4 sets x 10 reps Horizontal Pull - 3-4 sets x 10 reps Super Set 1: biceps curl 3-4 sets x 12-15 triceps work 3-4 sets x 12-15 Super set 2: Shrugs - 3-4 sets x 10 reps reverse flyes - 3-4 sets x 10 reps Rest 2 days I will start to work with less sets in the beginning where I doubt about the number of sets and adjust to volume accordingly. Going to experiment a bit with the volume and intensity. Possibly adding some boxing, soccer or running here and there, but I am really focused more on hypertrophy now for the next few weeks. Weight Update: 83.5 kg seems like I havent lost weight this week, but I did not have time to manage my meals well. I will try to work on that one. Goal weight by the end of the 9th weeks: 81 kg Goal update: stick to this 9 week program! It is going to bust my ass with intensity, work, driving licence and etc.