Bionic Man Wannabee Routine

Skyline21

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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:

Deadlift
Squat
Shrug
Calves
Core

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:

Dips
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
Plyometrics


<b>Monday</b>

Muay-Thai


<b>Tuesday</b>

Lifting and BJJ and Sprints if Legs were on Sunday


<b>Wednesday</b>

BJJ


<b>Thursday</b>

Cardio Day including sprints if legs were on Tuesday

Muay-Thai


<b>Friday</b>

Lift and Swim


<b>Saturday</b>

Muay-Thai and BJJ


<b>Sunday</b>

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



<b>Targets:</b>


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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