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

[mysilentsigh]

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

 

[mysilentsigh]

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

 

[mysilentsigh]

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

 

[mysilentsigh]

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

 

[mysilentsigh]

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

 

[mmahamzah]

seems cool to me

 

[mysilentsigh]

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

 

[mysilentsigh]

day 7:

food:

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

day off

 

[mysilentsigh]

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

 

[mysilentsigh]

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

 

[mysilentsigh]

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

 

[mysilentsigh]

day 11:

food:

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

no training, felt tired

 

[mysilentsigh]

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

 

[mysilentsigh]

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

 

[amandakissnhug]

You should cut out the cake and candy bar meals.

 

[mysilentsigh]

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.

 

[mysilentsigh]

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