Time to get in shape...

[colby25]

I am scheduled to go to an academy in May so my training is going to be mostly focused on conditioning for running, swimming, and calisthenics. First log I've ever made, but I figured this is really the first time I've ever trained for something by myself so this will help me stay committed.

I've been doing strength training focusing mostly on deads/squats/bench and front squats since the beginning of January keeping the reps low and weight heavy (for me) now I'm going to focus more on not so much stressing my CNS and drop the weight and bump up the volume a bit.

Current stats are 190 lbs @ 5'10
Bench- 260 lbs
Dead - 425 lbs
Back Squat ATG - 260 (just recently started squatting again after years of nothing but goal is to back squat 315 atg by the end of this program... my legs are naturally big (27 inches) so I self admittedly have neglected this area (strength wise) for probably 10 years)

1.5 mile run @ 10:15

Goal by the end is to run 1.5 miles in under 9 minutes and 30 seconds.

So my main goal here is conditioning not strength and probably to lose 15 to 20 lbs by May. I've written out my program for the next 6 weeks then ill reassess and see what needs to be worked on and go from there. Program is as followed starting today:

Day 1- 5 Mile Run

Day 2-

Chest/Back workout

Ross Training Plyo Workout

Day 3 - 3 mile run

Day 4 - Legs/Shoulders Workout

Bas rutten workout

Day 5 - Ross training workout

Day 6 - Biceps/Triceps/Abs

Run 3 miles

Day 7 - REST

Day 8 - 6 mile run

Day 9- Chest/Back

Ross Training Plyometric workout

Day 10- Run 4 miles

Day 11- Legs/Shoulder workout

Bas Rutten workout

Day 12- Plyometric workout

Swimming

Day 13 - Biceps/Triceps/Abs

Run 4 miles

Swimming

Day 14- REST

Day 15 - Run 3 miles

Day 16 - Chest/Back

Ross Workout

Day 17- Run 4 miles

Day 18- Swim

Legs/Shoulders

Bas rutten workout

Day 19- SWIM

Plyo workout

Day 20- Biceps/Triceps/Abs

Run 7 miles

Swim

Day 21 - REST

Day 22- Run 3 miles

Day 23 - Chest/Back

Ross Training

Day 24 - Run 4 miles

Day 25- Legs/Shoulders

Bas Rutten Workout

Day 26 -

SWIM

Plyometric Workout

Day 27- SWIM

Biceps/Triceps/Abs

Run 8 miles

Day 28- REST

Day 29- Run 3 miles

Day 30- Chest/Back

Ross Training

Day 31- Run 4 miles

Day 32 - Legs/Shoulders

Bas Rutten workout

Day 33 -

SWIM

Plyometrics

Day 34- SWIM

Biceps/Triceps/Abs

Run 9 miles

Day 35- REST

Day 36- Run 3 miles

Day 37-

Chest/Back

SWIM

Ross Training Workout

Day 38- Run 10 miles

Day 39- SWIM

Legs/Shoulders

Bas Rutten Workout

Day 40- SWIM

Plyometric Workout

Day 41- Biceps/Triceps/Abs

Run 3 miles

Day 42 - REST

​

This 6 week program will end on April 2nd and i'll reassess and then plan out the next 5 weeks and see what needs to be improved on. My weightlifting looks more like a bodybuilding split, before I was doing a more conventional powerlifting split but am easing up on the weights.

I'll log the specifics of each day. The Ross training workouts will be workouts that are either identical or similar training from Ross Enamait's page and the plyometric workouts are similar but are pretty brutal workouts from my MMA days and i'll post what I do on those days.

Thanks for reading!


****UPDATE*****

Alright second half of my training schedule. I've cut back on the volume and added an extra rest day. If I'm feeling froggy ill add some workouts. Last one was a bit rough for me and I did not enjoy it. I'll probably taper that final week as in day 78 is when ill be at the academy. My weight was 186 this week.

If I can get down to 176 that'd be awesome but as long as I'm under 180 ill be happy.


DAY 43


Rest


Day 44

Chest/Back workout

Monster Workout

Day 45

1.5

Mile Run Fast as possible

Day 46

Leg/Shoulders

SWIM

Day 47

Run 6 Miles

Day 48

Chest/Triceps/Abs

SWIM

Day 49


REST

Day 50

REST

Day 51

Chest/Back

Hill Sprints

Day 52

3 Mille Run

Day 53

Legs/Shoulders

Monster Workout

Day 54

1.5 mile run AFAP

Swimming

Day 55

Chest/Triceps/Abs

Ruck Sack March

Day 56

REST


Day 57

REST

Day 58


Chest/Back

SWIM

Day 59

1.5 mile run AFAP

SWIM

Day 60

Legs/Shoulders

MONSTER WORKOUT

Day 61

Hill Sprints

Day 62

Chest/Triceps/Abs

3 Mile Run AFAP

Day 63


Rest


Day 64

REST

Day 65

Chest/Back

1.5 Mile Run AFAP

SWIM

Day 66


RUCK SACK MARCH

Day 67


Legs/Shoulders

Hill Sprint

Day 68


Monster Workout

Day 69


Chest/Triceps/Abs

3 mile run AFAP

Day 70


REST

Day 71


REST

Day 72

Chest/Back

1.5 mile run AFAP

SWIM

Day 73

Ruck Sack MARCH

Day 74


Legs/Shoulders

Bas Rutten Workout

Day 75


Monster Workout

Day 76


Chest/Triceps/Abs

3 mile run AFAP

Day 77


REST

 

[colby25]

Day 1- ran on treadmill 5 miles in 40 min 23 seconds

 

[colby25]

Day 2-

Flat DB press - 75 lbs 3x8
Incline DB Press 60 lbs 3x8,6,4
Dips - 80 lbs @ 3x3
T Bar Rows - 90 lbs 3x8
Deadlifts - 3 reps @ 135, 225, 315, 225, 135
Pullups - 3 x 3

Side note- felt weak today. Think i need to bump up my carbs, my diet has resembled more of a ketogenic diet the past couple days. Eating some oatmeal hopefully will feel better my next workout later today.

calethstenic workout:

1 Minute each exercise no rest, usually went to failure on most exercises just either make it easier or cheat through the exercise if I had to:

1. 
   Inverted push ups (feet on plyobox)
   
   
   
2. Water jug squats
   
   
   
3. Over head db presses 15lbs
   
   
   
4. Leg raises
   
   
   
5. Mule kicks
   
   
   
6. Tiger push ups to close grip push ups
   
   
   
7. Pull ups
   
   
   
8. Alternate lunge w/ ball
   
   
   
9. Db fly 5lbs
   
   
   
10. Ab Wheel
    
    
    
11. Side to side hops over bag
    
    
    
12. ABC poling
    
    
    
13. Push ups on bars
    
    
    
14. Curls 15lbs
    
    
    
15. 180 squat
    
    
    
16. Alternating front DB raises
    
    
    
17. V ups
    
    
    
18. Burpees
    

 

[colby25]

Checking in late.

Day 3- last night did a 3 mile jog slow pace. At about 28 minutes.

 

[colby25]

Day 4-

Bas Rutten All around fighting- 7 rounds on the heavy bag.

Struggle to lift weights today but managed to do a little bit:

Back Squats - 245 x 3
Push Press - 135 x 3 x 5
Upright rows - 110 x 3 x 8
Side Raises superset with front raises - 11 lbs x 3 x 12

 

[colby25]

Day 5

Alot going on today but was able to squeeze in the Ross Enamait workout just now.

Did the sequential fatigue challenge from his web page. the 50 meter sprint was just to the end of my driveway. Not sure if that measures 50 meters or not but it's probably pretty close.

5 intervals of:
• 10 Burpees • Sprint 50 meters 15 Diamond Pushups • Sprint 50 Meters • • 10 Plyometric Pushups • Sprinter 50 meters 10 Knee Tucks • Sprint 50 meters

 

[colby25]

Day 6

Close grip bp on the machine pyramid ... Didn't real count reps just went for the "burn" I know that's frowned upon.

Skull crushes 75 lbs 3x10
Bench dips bw 3 x failure

Curls starter at 65 lbs for like 2 reps and just ran the rack all the way down to 20 lbs

Pretty disorganized "arm" workout.. But what can I say. More of a bb routine today

Machine crunch 50 lbs 3 x20
Decline sit-ups 3 x20
Ab wheel 3 x10

3 mile run at 24 min today

 

[colby25]

Rest day yesterday. Pigged out-ate some pizza, and feasted on some jelly beans.

Back to the grind today.

Ran 6 miles on the treadmill in 51 minutes.


Inspirational quote for the day:

Romans 3:20-24
Therefore no one will be declared righteous in God’s sight by the works of the law; rather, through the law we become conscious of our sin. But now apart from the law the righteousness of God has been made known, to which the Law and the Prophets testify. This righteousness is given through faith in Jesus Christ to all who believe. There is no difference between Jew and Gentile, for all have sinned and fall short of the glory of God, and all are justified freely by his grace through the redemption that came by Christ Jesus. ​

 

[colby25]

Late checking in but did this last night:

Day 9 was yesterday-

Did db press 80 lbs 3 x7
Incline db press 65 lbs 3x7
Cable cross over 3 x 12
Pull-ups 6,5,3
Cable row 3 x10

Interval challenge from Ross page:

4 rounds of:
12 burpees
24 push-ups
36 squats
.25 mile run

This was actually a lot harder than I thought it'd be

 

[colby25]

Day 10

Today was rough. Didn't make time earlier so after a 15 hr day hopped on the treadmill at 1:30 am and ran 4 miles. This is where writing your plan prior came in handy otherwise I never would have worked out.

4 miles slow jog in a little over 40 min

 

[colby25]

Day 11

Just finished 10 -3 minute rounds of Bas Rutten all around fighting on the heavy bag.

Not sure if next week ill increase the rounds or start doing an active rest in between rounds such as sit ups or something of the sort. That would probably be pretty brutal.

planning to do some weightlifting a little bit later.

On a side note, left hand middle knuckle has been killing me since January when hitting the bag. I got the old school windy gloves, had them for about 10 years now and think on the left gloves padding is pretty much gone. It was cutting into my knuckle so I went and bought so hand wraps thought that might do the trick...and today my left middle knuckle is swollen, I can feel it when I throw a lead hook.

So I sucked it up today and purchased some of these today, should be getting them by Friday:

Did a little shoulder/leg workout, nothing too crazy. Didn't have access to a power rack so I used a smith machine, and I hate the smich machine but find lunges are pretty good on them. So

225x3x3 lunges on the smith machine (not sure if that's 225, had 2 plates on each side not sure what you add that up to on the smith machine but I digress)

3 x 4 bw pistols - I had to cheat and hold onto a wall and do them. But they smoked my legs pretty good. Think i'll start to do them more often. Use to be able to do these back in the day but haven't practiced in a good 8 or 9 years.

Shoulder press - 35 lbs 3 x 12
Upright rows 85 lbs 3 x 12
Lateral side and front 3 x 12

 

[colby25]

First day in the pool. Thought, 'i'll start off a light day do 1/2 mile of swimming which is like 32 laps.' started out and man that was exhausting. I suck at swimming.

Managed to do 34 laps in an hr and felt like I was going to drown multiple times. Will have to start doing swimming a lot more than I originally thought.

Fast forward 7 hrs after that and feeling completely drained.

Picked the easiest workout i had on file. Didn't even break a sweat really but feeling exhausted today:

30 sec each twice through

1. Push up with clap

2. squat jumps

3. Dumbbell Presses 15lbs

4. AB wheel

5. fly’s at the side 5lbs

6. Leg raises

7. Push ups with clap

8. front DB raises 5lbs

 

[colby25]

Got a good nights sleep last night since i didn't have to work yesterday so that was nice. Buuuut feeling a bit sore. Swimming killed me. Not really looking forward to today's cardio sessions. I must admit i enjoyed training for MMA

Woke up early and got some weightlifting in, i should add that i got rid of my gym membership since i picked up the pool membership. Gym had weird hours anyway and was overly expensive so i'm kind of limited to my weight set at home which is more than ample enough for what i want to do anyhow, just its a little more uncomfortable since the room i have it in isn't heated....so working out in 10 degree weather this morning:

CGBP- 185- 3x8

Skull Crushers - 70 lbs 3 x 10

Bench dips - BW 3 x failure

Curls - 30 lbs 3 x 21's finished off with a burnout to failure probably like 30 or 40 reps- didn't count the reps really

3 -2 minute rounds of situps did 76 sit ups the first set and then didn't count the other 2 rounds

Ab wheel roll out 3 x 20

Update**

Just ran 4 miles in just about 31:30

Taking a 2 hr break then going to the dreaded pool for the last workout of the week.

**update**

Pool actually went surprisingly well today. Did 50 laps in the same time as yesterday so thats an increase of 16 laps.

I tried my best to split it up into 4 laps a set. And then take a 2 minute to 3 minute break. Towards the end i did a couple doubles and a 1 minute break. Was pretty happy about the progress today compared to yesterday's 1st day.

One thing i did different was pray in between sets for the Lord to keep me calm and stay relaxed. Then reiterate that "I can do all things through Christ who strengthens me." A passage from Philippians 4 13. Always motivational. Only a couple times did i think i was in trouble during the sets of 4 so that was encouraging.

Next week i set the bar though to beat 50 laps in an hr. Think i'll try sets of 6 next week and go for 10 sets. We'll see how she goes though.

Motivational quote today comes from Isaiah 40:31

But those who wait on the Lord
Shall renew their strength;
They shall mount up with wings like eagles,
They shall run and not be weary,
They shall walk and not faint​

 

[colby25]

Checking in late but day 15 was yesterday.

Yesterday I ran 3 miles in about 23 or 24 minutes. Can't recall. Was thinking about pushing it another mile and do 4 miles but decided against it and just stuck to the protocol. Figured I'd be burnt out by the end of the week and just to conserve my energy for now.

I'll be checking in a little later for today which is day 16. Was thinking of implementing a swim workout this morning but it's hard on my work days such as today where it'll be just about a 16 hr day. I like my sleep. But I'm going to try to get up early tomorrow around 6 or 7 and go swimming. That'll put me at about 4 1/2 to 5 hours of sleep but figured I need to get in the extra swimming in.

On a side note I've been looking at 0 to 1 mile for a swim protocol. Most people that I've read that comment on the program are able to do it within 6 weeks. I'll be psyched if I'm able to swim a mile straight before I head down to the academy. That'll give me enough confidence in the pool to get by I think, and if I fail out of the academy at least i'll have improved something I'm terrible at and will be able to use in a real life scenario which may very will end up saving my life if I ever fall out of a boat or something.

 

[colby25]

Day 16:

Today was a tough one. I'm hurting.

Started off fairly easy with some weights as followed:

DB Bench -85 lbs 3 x 5,5,5
Incline DB Bench - 60 x5,5,5
Dips - BW x 10
Deadlift - 225 x 3, 325 x 3, 225 x 3
pulls ups - bw 3 x10
BO DB rows - 90 lbs 3 x10

Then I finished with a callisthenic work out. It killed me. Each exercise 1 minute straight then you go right to the next exercise. So you pretty much start off with 15 minutes straight of leg exercises and it was brutal. Needless to say I pretty much failed on every exercise. They go as followed and workout should be approx. 32 minutes long. But she's a tough one that Id like to improve on. Give it a shot if anyone is interested in a brutal workout:


Lunge

Double tap Lunge

Lunge to knee

Alternating lunge jumps

Backwards lunge

Sumo squats

Hindu squats

Jump squat

Burpees

Frog jumps

Knee ups

Mule kicks

Knee to standing

Mountain climbers

Duck walks

Wide push-ups

Close push-ups

Ripcord push-ups

T push-ups

Tiger push-ups

Hindu push-ups


Explosive push up w/ claps

Straight leg crunch

Bent crunch

Russian twist

V-up’s

Janda-sit up

Ankle wiggles

Bicycles


Superman

Hold push-up position

Hold plank

 

[bad seed]

heres some inspiration from an elite powerlifter who lifts to glorify Jesus.

 

[colby25]

heres some inspiration from an elite powerlifter who lifts to glorify Jesus.

Thanks, I'll have to check out the video later- right now I have a block on my computer but definitely sounds cool.

 

[colby25]

Day 17

Legs are killing me today. Actually my whole body is hurting but more so my legs than anything. I've been walking around complaining like a sissy all day...

Ran 4 miles today at a pretty slow pace. Did it in 36 minutes and 30 seconds and got a pretty good stretch in afterwards.

And as a side note studying through 1st epistle of John today and I like this particular verse:

Whoever believes that Jesus is the Christ is born of God, and everyone who loves Him who begot also loves him who is begotten of Him. 2 By this we know that we love the children of God, when we love God and keep His commandments. 3 For this is the love of God, that we keep His commandments. And His commandments are not burdensome. 4 For whatever is born of God overcomes the world. And this is the victory that has overcome the world—our faith. 5 Who is he who overcomes the world, but he who believes that Jesus is the Son of God?
​

This is what Chuck Smith had to say about it...thought it was rather good:

and this is His commandment: that we should believe on the name of His Son Jesus Christ and love one another, as He gave us commandment (John 3:23). This is the commandment, and he gives us a condensed, concise form. Just believe on Jesus and love each other. That's what it's all about. That's what Christianity is all about. That's the heart of Christianity. That's the essence of Christianity. That we believe on Jesus Christ and that we love one another. There it is, you've got the whole thing right there​

 

[colby25]

heres some inspiration from an elite powerlifter who lifts to glorify Jesus.

Just got home from work and was able to check out that video- thanks for sharing, that guy is a beast and I agree with what he said.

Interesting enough Chuck smith said something similar concerning the foundation of Christianity that I posted above.

I'm guilty of trying to complicate things at times so I like just the bear basics of Christianity and that's love. Love Jesus and Love one another. John said "we love because He first loved us."

And another that I really like...this is a cool translation from 1 Corinthians 13 that I like:

13 If I speak with human eloquence and angelic ecstasy but don’t love, I’m nothing but the creaking of a rusty gate.

2 If I speak God’s Word with power, revealing all his mysteries and making everything plain as day, and if I have faith that says to a mountain, “Jump,” and it jumps, but I don’t love, I’m nothing.

3-7 If I give everything I own to the poor and even go to the stake to be burned as a martyr, but I don’t love, I’ve gotten nowhere. So, no matter what I say, what I believe, and what I do, I’m bankrupt without love.

Thanks again for sharing the video. Take care

 

[colby25]

Day 18-

Woke up early for a swim and got in 62 laps. Almost double the volume in a weeks time so I'm happy about that. Swim actually got easier as I went on. So that was cool.

Broke it up with 10 sets of 6 lap and threw in a couple more at the end.

Taking a nap and will update later with my next workouts.