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

Discussion in 'Training Logs' started by mysilentsigh, Jul 25, 2005.

  1. mysilentsigh

    mysilentsigh the sun is but a morning star

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    Location:
    germany
    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
     
  2. mysilentsigh

    mysilentsigh the sun is but a morning star

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    Location:
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    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
     
  3. mysilentsigh

    mysilentsigh the sun is but a morning star

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    Location:
    germany
    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
     
  4. mysilentsigh

    mysilentsigh the sun is but a morning star

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    Location:
    germany
    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
     
  5. mysilentsigh

    mysilentsigh the sun is but a morning star

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    Location:
    germany
    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
     
  6. mmahamzah

    mmahamzah Sheeeeit

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    seems cool to me
     
  7. mysilentsigh

    mysilentsigh the sun is but a morning star

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    Location:
    germany
    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
     
  8. mysilentsigh

    mysilentsigh the sun is but a morning star

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    Location:
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    day 7:

    food:

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

    day off
     
  9. mysilentsigh

    mysilentsigh the sun is but a morning star

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    Location:
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    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
     
  10. mysilentsigh

    mysilentsigh the sun is but a morning star

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    Location:
    germany
    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
     
  11. mysilentsigh

    mysilentsigh the sun is but a morning star

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    Location:
    germany
    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
     
  12. mysilentsigh

    mysilentsigh the sun is but a morning star

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    Location:
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    day 11:

    food:

    breakfast: cake, candy bar
    lunch: steak, pasta, salad
    dinner: rice, tuna
    night: icecream

    no training, felt tired
     
  13. mysilentsigh

    mysilentsigh the sun is but a morning star

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    Location:
    germany
    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
     
  14. mysilentsigh

    mysilentsigh the sun is but a morning star

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    Location:
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    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
     
  15. amandakissnhug

    amandakissnhug Purple Belt

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    You should cut out the cake and candy bar meals.
     
  16. mysilentsigh

    mysilentsigh the sun is but a morning star

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

    mysilentsigh the sun is but a morning star

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    Location:
    germany
    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
     

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