AliasAO: Daily Log/ Knowlegde

[AliasAO]

Dear Members,

Today marks the day that I begin my personal challenge to:

[1] Get back into top shape
[2] Become a Mixed martial Artist

I am 24 years old.
I am 6'3 & weigh 185-190 lbs.
I live in the Bay Area, CA

I played college Basketball & was a multiple sport athlete while in high school.

Tonight I start my first official workout in over 2 years.

I will be working out ONLY and doing my cardio/ plyometrics for a full month until January when I will officially join my gym to start studying:

Boxing
MMA
Jui- Jitsu
Muy Thai

I plan to journal at least once a day/ night regarding my days workouts and classes [once I begin in Jan]

Im looking to start this endeavor based on a strictly fitness stand point and overall interest in fighting BUT if I enjoy and excel I may think about competing.

For anyone who may stumble across my journal in the future, Id like to thank you for taking the time to read and take interest.

For those who are already seasoned in the MMA world any critique or advise is always welcome.

TONIGHT IS GOING TO HURT AND SUCK.

Back at it tomorrow.

 

[AliasAO]

Ok, Workout #1 last night was a little disheartening to say the least. But I'm Not surprised... at all.

My mind is still mentally strong and it still thinks my body is capable of many feats but unfortunately my body isnt on the same page. I worked out for about 45 mins. but it felt like 4 hours.

I started off with a warm up stretch, then a 10 min run on the treadmill. I ran at 6.0 speed for 9 mins. then I increased speed to 7.5 for the last minute.

Then I did a circuit workout that included most main body parts:

I did a warm up set of push- ups: 15x BW
Then I did a warm up set of pull ups: 8x BW

My main workout consisted of:

3x10 @ 15lbs= Push ups with Rows
2x8 @ BW= Pull ups
2x8 @ BW= Chin ups
3x6 @ ? = Tricep Pull downs/ extensions

Then I finished off my workout with a 5 min cool down run on the Treadmill.

After the cool down run I spent 10 mins working the pads with my cousin/ training partner.

Working the pads felt odd and clumsy for me. I felt like my balance needs work and my jab while in my traditional stance needs a lot of work. My right hand though is quite strong. I'm really looking forward to future pad work and getting some kind of flow and rhythm.

All and all i felt overall gased cardio wise while working out which makes the muscles fatigue much quicker. my future workouts will need to be aimed at cardio in the beginning, then once my cardio starts to improve I will go harder on weights.

Today my body is tight and a little sore but I have more energy and am still looking forward to my next workout tomorrow [[thanxgiving thursday]]

tomorrow I will be focusing on Abs and legs with a good amount of cardio and some plyos.

Back to work now and back to making my xmas wish list:


Happy Thanxgiving to any and all who happen to read this log.

 

[AliasAO]

Second workout was much BETTER. I didnt feel like I was going to die or throw up after 5 mins.

Although my body was quite sore from the first day I was able to get stretched out and loose fairly fast.

Today, Again I started off with a 10 min run.

Starting speed was 6.5 for 9 mins, then 7.5 for the last minute.

After my warm up run I began my workout which consisted of:

Hanging Cleans [3x8 @ 105]
Tri-cep extensions [3x8 @ 55]
Squats [3x10 @ 105]
Side -to- front Shoulder raises [3x12 @ 15 ]

Finished up with core/ Ab work:

Medicine ball core circuit [1x10 = total circuit 6]
Toe touches [1x40]
Medicine ball sit ups and throws [2x10 @ 10lb medicine ball]
suitcase crunch [1x25]
Hand shake crunch [1x25]
Prone bridge [1 set 45 secs]
Telescope bridge [1 set each leg hold for 45 secs]

Finished up with Offensive combo pad work.
Second day of pad work which felt much better then the first go two days ago but still awkward and off balance.

Drilled in 3 sets

first set = straight jab
second set= jab, straight
third set= jab, straight, upper cut

Got good flow but agian must work on balance timing and distance

 

[AliasAO]

It seems like with each day my body is rapidly getting used to and getting back into shape. Must admit its a very nice feeling.

Was VERY sore from the cleans. So this workout I focused on chest, arms and calves.

Again started with a 10 min run this time with increased speed.

Ran the first 9 mins @ speed 7.5
and finished the last minute @ speed 8.5. Little But IMPROVEMENT never the less.

Very slight improvement completed with not to much of a struggle, which is a good sign that my cardio is already improving.

Curl to press: [3x10 @ 30lbs]
Fly Machine: [3x10 @ 10plate]
Bench Press: [3x10 @ 130lbs] Worked on bar height and explosive push
Bent over rows Olympic Bar: [3x8 @ 95lbs]
Toe raises with Olympic bar: [3x10 @ 95lbs]

Finished with Ab work:
Medicine ball circuit: [1x10= 6 circuits ]
Medicine ball sit up and throw: [3x10 @ 10lb]
Scissors: [1x25]
Toe touches: [1x40]
Weight machine behind neck crunch: [1x10 @ ?]
Torso twists: [1x15 @ 35lbs]
Prone bridge: [1 set 45 secs]
Telescope Bridge [1 set 45 secs each leg]
Supermans: [1 set 10]

NO PAD WORK TODAY: WORKOUT COMPLETE


NEXT workout will be another total body circuit but much more intense

 

[SuperAlly]

Whats the goal with the weights?

Why triceps extensions before squats?

Whats the rationale with how you have put together your programme or is it just a case of do what you feel like depending on how various body parts feel?

 

[AliasAO]

Whats the goal with the weights?

Why triceps extensions before squats?

Whats the rationale with how you have put together your programme or is it just a case of do what you feel like depending on how various body parts feel?

My routine right now is based on simply putting my body back in a routine of getting in shape. Its an introduction back to fitness after almost 2 yrs of not being athletically active.

Im not worried about the strategy of my workouts quite yet. Im looking to just get my body accustomed to working out then Im gonna start focusing on a Training specific workout regimen.

Phase 1: getting the body agian used to working out [[emphasis on circuits for full body workouts and cardio]]

Phase 2: once the body is used to working out and improvement has been made in cardio it will be time to focus on athletic explosive strength and actually beginning to train MMA techniques at a real gym with great instructors.

Phase 3: Becoming a student to the techniques while maintaining a good workout regimen and cardio/ plyo base. [[ the aim here is to be physically fit enough so that I can focus almost purely on technique rather then needing to worry about conditioning or strength ]]

Phase 4: [[optional]] will be if I decide to compete. This would be a refinement of technique and a pushing beyond past comfort into a new realm of strength/fitness/flexibility and a better overall understanding and practicing of those techniques.

 

[AliasAO]

Ok, so last week was a complete mess and I got zero workouts in due to being sick for a good majority and also my cousin and training partner went out of town so I couldnt go by and utilize his workout equipment.

This week will be a chance to again start fresh. which I am fresh and ready. Not going to lie my body was very sore at the end of my last workout so a few days rest was great for recovery but ill need to get back at it hard this week.

No workout tonight but will be back nose to the grind stone, Tomorrow.

Ive been doing ALOT of research and it seems like full body circuit work is the best gameplan when it comes to functional strength and fitness----so I will be tailoring my future workouts with that in mind while slowing approaching the day that I will actually enroll at a school and begin officially the journey of Mixed Martial Artist.