bjj and strength training (weight gaining) log...

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

 

seems cool to me

 

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 7:

food:

breakfast: cake
lunch: rice, pork
interim: cake
dinner: sushi
alcohol: 5 beers

day off

 

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

 

You should cut out the cake and candy bar meals.

 

maybe, but at 6'0 and 143lbs my goal is to become fatter! i thought candy bars did that for you.

 

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