So I am starting this because I had such a setback recently I want to get it all down. I've done BJJ/MMA for a few years but get injured a bit, I have a very skinny body, for the most part I was 187cm 69kg (6 foot 2, 152 lbs) but when I moved to a new town with no MMA I decided to spend some time in the weights room. My long term goal really is to make myself as injury/sore proof as possible. Sure, strength, flexibility, endurance, size, and appearance are all bonuses that I hope to achieve, but mostly, I want to be able to roll for and hour and a half and be able to do the same the next day. My real long term goals is to do the 1000lbs total for my bench, dead, squat although I left in kilos, and to walk around at 90-100kg depending on how my body shapes up. That being said, a few of the boxers like myself are getting together to do some wrestling, but nothing like the few hours a day I used to put in. Anyway I am eating loads, read starting strength, whey shakes and all that. So my starting workout while I'm a newb with not much equipment is: (bar = 15, bar on OHP = 20) warm up, bike 5mins, rowing machine 5mins, run 5-10mins some push ups, squats (no weight) and bench with just the bar A - Bench 3 x 6 @ 35kg - OHP 3 x 6 @ 30kg B - Front Squat 3 x 6 @ 35kg - Deadlift 2 x 6 @ 45kg C - Pull ups, well lowering myself down since I cant do them. Also they arent real pull ups so much as the underside of my arms are facing each other, weird machine. - Bicept curls, both at same time, 3 x 8 @ 10kg each hand and some sit ups Mix one of a, b and c. Have done this for a few weeks and was already making gains. However I just got really sick and spent about 10 days out of the gym and 2 in some sort of couch delirium where I couldn't understand what was on TV. Feeling great now, did some light cardio for a few days and yesterday hit the weights for the first time. HORRIBLE. I just managed my starting numbers and even then I am so sore today that I wont be in the gym tomorrow. Of course this happens, but I am not quitting. I am treating the few months beforehand as my practice session, now it gets serious. Although I am 75kg now (6kg of what I assume is fat... the other day I wore my shorts without a belt and didn't notice \o/). Anyway, this is the start. Thursday 8th October Warm up Bench 4 x 6 @ 35kg Front Squats 3 x 6 @ 35kg Pull up 3 x 10* Light boxing later on for 30 mins Friday 9th October - very sore Boxing and instructional wrestling Nearly died in the warm up and my quads were on fire with all the running backwards I did. I didn't say anything though and just taught some of the guys some throws and didn't wrestler or anything. Onwards and upwards!