age: 27 height: 182 cm weight: 65 kg body fat: 4%-8% general goals: increase weight (and strength), while not neglecting cardio and bjj... specific goal: increase body weight to 70+ kg by christmas 2005. average time of 3 days a week at bjj between now and christmas. basic setup: mon, wed, sat at the gym, mainly free weights, some pylometrics and cardio. tue, thu and fri at bjj dojo. possibly some extra bjj drilling with a friend. day 1 (monday): food: pre-workout: oatmeal, banana. post-workout: turkey sandwich, protein shake lunch: pasta, chicken interim: candy bar dinner: rice, tuna, veg night: rice, tuna, protein shake workout (7.30 - 9.15 am): warmup: 5 min rowing machine box jumps: 4*20, 30 sec break squat: 70 kg, 4*10 deadlift: 60 kg, 4*10 bench press isometric: 20 kg dumbbell (db), 4*10 bench press inclined isometric: 15 kg db, 3*10 pullover : 20 kg db, 3*10 towel pullups: 3*10 crunches: 3*40 bike: 10 min at 150 watts, 6 sprints
day 2: food: breakfast: donuts, apple lunch: rice, chicken pre-bjj: banana post-bjj: sald with chicken, protein shake night: pork chops, potatoes, veg, protein shake morning (7.00 am): slight warmup: jump rope, jacar
day 3: food: pre-workout: oatmeal post-workout: mc chicken, protein shake, kiwi lunch: rice, chicken dinner: rice, chicken, night: rice, tuna, protein shake workout (7.00 - 9.00 am): warmup: 5 min rowing machine box jumps: 4*20, 30 sec break ski jumps: 3*30, 30 sec break push ups with clap: 4*20 front raises: 7 kg, 4*10 shrugs barbell (bb): 38kg, 4*10 upright row bb: 23kg, 4*10 crunches: 4*40 15 minutes of stretching rowing machine 10 min at 120 watt later this day (8.00 pm): slight warmup: jump rope, jacar
day 4: food: breakfast: donuts lunch: chicken, pasta dinner: rice, chicken pre-bjj: banana post-bjj: protein shake, banana night: joghurt, protein shake bjj (9.00 - 10.30 pm): warm-up, calisthenics, stretching 30 min technique: sweep (to side-control) from half-guard, ankle crank from half-guard, groin stretch from half-guard 30 min sparring 30 min
day 5: food: breakfast: brown bread lunch: rice, turkey dinner: pork chops, potatoes, veg pre-bjj: banana post-bjj: protein shake, banana night: rice, tuna afternoon (3.00 pm) slight warm-up, stretching 15 min bjj (7.00 - 8.30 pm): warm-up, calisthenics, stretching 30 min technique: arm-lock from guard, transition from arm-lock to triangle from guard, guard pass to side-control to collar choke 20 min sparring 40 min
day 6: food: breakfast: bread, turkey lunch: rice, chicken pre-workout: carb shake post-workout: protein shake dinner: pork chops, potatoe, veg workout (4.00 - 6.00 am): warmup: slow run 5 min squats: 72.5 kg, 4*10 deadlift: 67.5 kg, 4*10 bench press db: 22.5 kg, 2*8, 3*6 bench press close grip db isometric: 17.5 kg, 3*8 towel pullups: 4*8 row bb: 28 kg, 4*10 crunches stretching 15 min
day 8: food: pre-workout: oatmeal post-workout: protein shake, ham sandwich lunch: sausage, potatoe, veg dinner: pork, rice night: pork, tuna workout (8.00 - 9.30 am) warmup: 5 min slow run deadlift: 67.5 kg, 4*10 lunges: 28 kg, 4*10 each leg bench press db: 22.5 kg, 2*8, 3*6 row bb: 25 kg, 4*10 towel pullups: 4*8 crunches 15 min of stretching later on (6.00 pm): 25 min jog, 15 min of stretching, 10 min grip strength exercises
day 9: food: breakfast: sandwich lunch: potatoe gratin dinner: steak post-bjj: protein shake night: pasta, protein shake afternoon (4.00 pm): slight warmup, then 15 minutes of stretching. bjj (5.00 - 6.30 pm) lucio linhares was visiting and showed us some stuff warm-up, calisthenics, stretching 20 min technique: armbar from open guard, omoplata from open guard, sweep from open guard 40 min sparring 30 min
day 10: food: breakfeast: cake lunch: steak, french fries, salad dinner: potatoe, steak, veg interim: cake night: 2 bottles of prosecco no time to work out
day 11: food: breakfast: cake, candy bar lunch: steak, pasta, salad dinner: rice, tuna night: icecream no training, felt tired
day 12: food: pre-workout: powerbar post-workout: protein shake, bigmac lunch: rice, pork dinner: rice, tuna pre-bjj: banana post-bjj: protein shake night: rice, tuna workout (8.00 - 9.30 am) 5 min jogging explosive squats plate: 10 kg, 4*15 squats: 77.5 kg, 4*8 bench press db isometric: 20 kg, 2*8, 3*6 bench press inclined db: 17.5 kg, 3*8 towel pullups: 4*8 pullover db: 22.5 kg, 3*8 15 min bike, including 4 sprints of 30 secs crunches 15 min of stretching bjj (7.00 - 8.30 pm) lucio linhares is there, 25 min warm up, stretching 40 min technique: mainly sweeps from closed guard 30 min sparring
day 13, 14: no workout, no bjj, too lazy to write down what i ate day 15: food: pre-workout: oatmeal post-workout: protein shake, donuts lunch: pasta, chicken dinner: rice, chicken night: rice, tuna, protein shake workout (8.00 - 9.30 am) 5 min slow jog box jumps 4*20 explosive squats plate: 15 kg, 4*15 lunges: 23 kg, 4*10 bench press db: 25, 22.5 kg, 2*8, 3*6 close grip bench press db isometric: 17.5, 3*8 towel pullups: 3*8, last 8 with additional 10 kg crunches 10 min rowing machine 15 min of stretching later today (7.00 pm) warmup, 15 min stretching
day 16: food: breakfast: cake lunch: rice, pork pre-bjj: bananas post-bjj: chesseburger, protein shake night: pizza morning (9.00 am) pushups, situps, bodyweight squats, 15 min of stretching bjj (5.00 - 6.30 pm) warm-up, calisthenics 40 min techniques: triangle from mount, triangle escape attempt to shoulder lock, traingle escape attempt to straight armbar 30 min sparring: 20 min
