Bionic Man Wannabee Routine


Purple Belt
Jul 19, 2005
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Okay so back into the proper training now and Im mixing between Muay-Thai and BJJ (both of which are more technique orientated in my mind and goals, despite being physically testing also) and a balance of cardio training (both aerobic and anaerobic), and strength training.

Heres my rough plan, Ill be working off a split where I lift on Tuesday, Friday and Sunday where I alternate the days.

Im 6"3 and weigh 228lbs or 103kg

Lifting is broken down like this:

Day 1:


followed by 5km on the rowing machine and my sprints will be synched to be 2 days after this day unless I do this on the Friday.

Day 2:

Bench - with Dumbbells and Barbell, and Incline
Pull Downs
Upright Rows
Shoulder Raises
Tricep Pulls
Military Press

followed by a 3km run and a cylce for 20 mins with heart rate at 140 bpm.

Cardio Day:

Treadmill Sprints at max Incline
1500m run to time




Lifting and BJJ and Sprints if Legs were on Sunday




Cardio Day including sprints if legs were on Tuesday



Lift and Swim


Muay-Thai and BJJ


Lift and Swim

Now I have set some target weights to achieve by the summer. Once I get more into the cardio I will post target times, distances,heartrates etc


Bench Press - 100kg or 220 lbs for 8 reps (my bench sucks)
Squat: 200kg or 440lbs for 10 reps
Deadlift: 170kg or 374lbs for 8 reps
Pull Ups: Bodyweioght plus 10kg or 22lbs for 10 reps.
Tuesday 11th March:

First Day, have exams right now so no Martial Arts Classes until next week.

Squat: 160km or 352lbs for 3 sets of 10 reps

Deadlift: 110kg/242lbs for 3 sets of 8 reps (1st week Ive deadlifted with the bar in about 2 years, prior to this was on the machine)

Calves: Single leg 100kg for 10 reps

Shrugs: 160kg or 352lbs for 3 sets of 12 reps.

Left out core routine cos of time restraints and cos I did it at the weekend.

Rowing Machine: 5km in 22 mins - barely broke a sweat, need to increase speed.
Friday 14th March:

Missed cardio yesterday and exams mean I cant do any MA's until after next week but here's what i got done.

Dips - skipped dips and had no dipping belt.

Bench - with Dumbbells 1 set 60 kg for 10 reps

- and Barbell - Legs up 75kg for 6,5,5

Incline Bench - 2 sets 10 reps @ 55kg

Pull Downs - 3 sets of 8 reps @ 95kg

Upright Rows - Back (machine) 60kg for 2 sets of 10, front 60kg for 10. Moving back to the barbell for these next time.

Shoulder pull downs - 65kg for 2 sets of 12

Tricep Pulls - 2 sets 65 kg 10 reps

After lifting I did 2 sets of 10 50 metre sprints starting once my heart rate went below 150 bpm.

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