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Monday

  • Rest.
 
Tuesday

  • Muay Thai 1h
 
Wednesday

  • Rest.

Thursday

  • Rest.
 
Friday
  • Rest.
  • 20 chinups
  • 20 pushups
 
Hi dudes, I'm back!
I'm active, but stopped loging because I was super lazy to format text here.:icon_chee

Monday

Legs.

  • warmup 5 min
  • squat 5x50kg, 5x70kg, 3x80kg
  • stiff legged deadlift 10x50kg, 10x60kg, 10x70kg
  • lever leg extensions 12x30, 8x40, 6x50
  • lever lying leg curls 12x30, 6x35, 5x40
  • seated calf raises 20x30kg, 15x50kg, 10x50kg
  • standing smith calf raises 15x70kg, 10x100kg, 7x120kg
  • some situps

Wheres the MT description?
Repetition, repetition, repetition. I simply don't know what usefull and interesting to write about every MT class. It's more interesting than weightlifting, that is for sure. Welcome to my yellow log, friend:D
 
Tuesday

Chest.

  • warmup 10 min
  • incline bench press 6x40kg, 5x50kg, 4x55kg
  • bench press 10x40kg, 6x50kg, 6x50kg
  • incline bench EZ bar press 10x27kg, 6x37kg, 8x37kg
  • decline cable fly 15x15, 10x20, 6x25
  • situps x 3
 
Wednesday

Back.

  • warmup 10 min
  • deadlift 5x60kg, 5x90kg, 3x110kg DOH all
  • pullups w 10xbw, 6xbw+10kg, 6xbw+10kg
  • lever rows one hand 12x20kg, 10x35kg, 6x50kg
  • lat pulldowns behind neck 12x35, 10x45, 5x65, 8x50
  • hyperextensor 20@bw, 10@bw+20kg(behind neck)
  • bicycle 15 min
 
Thursday, Friday

Rest.
 
I have abandoned this routine above. I incorporate exercises for overall strength: squats, SOHP, bench press and deadlift as my main lifts. At the end of my strength increasing period(aka MT off- time) I even began oly lifts, witch are very cool and fun.

So, I'm back to MT classes and my strength routine should be changed. Probably I'll be doing weights 2-3 times per week, right after 1h of MT, and training should not last longer than 40 min.

Current bodyweight is
68kg(150 lbs)
My current PRs are:

Bench press: 70kg x 1
Squat HB: 90kg x 1
Squat, front: 80kg x 3
Deadlift: 120kg x 5, 130kg x 1(no lockout, weak DOH grip)
SOHP: 50kg x 2

Total(without front squats): 340kg | 340kg/68kg=5

Just for later reference:
Chinups: BW+10kg x 6 <---regular working set(did with 15kg x 4 I think)
Dips: BW+10kg x 8 <---also
 
After 1.5 months of training MT slowly going up into good form, but not there yet.
BW 68kg, unchanged from 1st feb.

Curent training routine:
MT 1h --> rest 10min --> resistance training 45min(2 exercises, 6 sets)
total workout time 2h, 3 days a week.

Exercises:
  • pullups wide/chinups weighted(alternate)
  • front squat
  • powerclean
  • dips/pushups ef(alternate)
  • SOHP+lateral fly
  • bench press+pullovers
  • (BB/DB)rows/deadlift
 
I'm back baby! Resistance is all I need!

After 4 full months of MT I am going to focus on a strength for the next two or three months.
 
LOL
How did this end up on the latest posts? it was at the top of my log threads list. Fuckin weird, brah!
I'm going back to sleep....
 
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