Bionic Man Wannabee Routine

Discussion in 'Training Logs' started by Skyline21, Mar 12, 2008.

  1. Skyline21

    Skyline21 Purple Belt

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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.
     
  2. Skyline21

    Skyline21 Purple Belt

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    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.
     
  3. Skyline21

    Skyline21 Purple Belt

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    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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