Elliotedge
Yellow Belt
- Joined
- Jul 12, 2006
- Messages
- 176
- Reaction score
- 0
Now that I'm healthy (post AC joint separation from BJJ) Im going to get in to a serious program. I jope this log will keep my training consistent and humble.
Primary Goal: Achieve, and then maintain, a bodywieght of 190 lbs with current bodyfat and cardio (approx 10-12%).
Why? My sport is BJJ, and my wieght class is heavy middle. At a current body weight of 185, I am in the middle of the division, size (and subsequently strength) wise. I would like to be near the top, without risking a potential wieght cut. I can be a max of 194 with a gi on. My gi wieghs a few lbs. Therefore, a wieght of 190 would be great.
Current supps: I have my nutritional plan lined up. I have made casein my staple, using ON 100% Casein. I use this first thing in the morning, mid afternoon, and before bed. I have also invested in a solid gainer, UN Muscle Juice. I use this to pick up my caloric surplus if I need it, not to be used as a staple in my diet. Pre workout I use a custom blend of 2:1 waxy maize starch to hydro whey protein, and one serving of BCAAs. Post work out is another serving of the same. I also supplement with vege greens multi, Fish oil, and Beta K (kre alkalyn and beta alanine)
Overall diet: I eat plenty of casein and protein rich foods, including cottage cheese, turkey, chicken, salmon and some extra lean ground beef. I eat fruit or veggies at every meal, especially my faveorites: grapfruit, kale, spinach, peas, corn, and blueberries. My main carb sources are oats and rice, which I eat plenty of. I typically follow berardi's 7 habits, but I drink milk and dont have any carbs with my pre-bed meal.
Program: I will use a Waterbury-esque, full-body routine, three times a week.
The workout will stay the same, but rep ranges will cycle.
Workout:
A1.One-arm dumbbell row
A2.Incline dumbbell press
B3.Chins (supinated)
B4.Dips
5.Deadlifts
Rep ranges will be either 5x5 or 4x10. If I do 5x5 for the "A" movements, I will do 4x10 for the "B" movements. The next workout will switch, so that I will do 4x10 for the "A" and 5x5 for the "B". Deadlifts will also alternate workout to workout, 5x5 or 4x10.
The 5x5 movements will be pre-failure, the 4x10 to failure.
I will lift Monday, Wednesday and Friday.
I train BJJ on Tuesday and Thursday. Sometimes Saturday if I feel my CNS is fresh enough.
I realise that this program is ambitious, and will require maximal recovery. Thus I am using my custom drink twice a workout, and making sure I get my solid 8 hours of sleep.
I think this program should do the trick for me, should I stick to it.
Primary Goal: Achieve, and then maintain, a bodywieght of 190 lbs with current bodyfat and cardio (approx 10-12%).
Why? My sport is BJJ, and my wieght class is heavy middle. At a current body weight of 185, I am in the middle of the division, size (and subsequently strength) wise. I would like to be near the top, without risking a potential wieght cut. I can be a max of 194 with a gi on. My gi wieghs a few lbs. Therefore, a wieght of 190 would be great.
Current supps: I have my nutritional plan lined up. I have made casein my staple, using ON 100% Casein. I use this first thing in the morning, mid afternoon, and before bed. I have also invested in a solid gainer, UN Muscle Juice. I use this to pick up my caloric surplus if I need it, not to be used as a staple in my diet. Pre workout I use a custom blend of 2:1 waxy maize starch to hydro whey protein, and one serving of BCAAs. Post work out is another serving of the same. I also supplement with vege greens multi, Fish oil, and Beta K (kre alkalyn and beta alanine)
Overall diet: I eat plenty of casein and protein rich foods, including cottage cheese, turkey, chicken, salmon and some extra lean ground beef. I eat fruit or veggies at every meal, especially my faveorites: grapfruit, kale, spinach, peas, corn, and blueberries. My main carb sources are oats and rice, which I eat plenty of. I typically follow berardi's 7 habits, but I drink milk and dont have any carbs with my pre-bed meal.
Program: I will use a Waterbury-esque, full-body routine, three times a week.
The workout will stay the same, but rep ranges will cycle.
Workout:
A1.One-arm dumbbell row
A2.Incline dumbbell press
B3.Chins (supinated)
B4.Dips
5.Deadlifts
Rep ranges will be either 5x5 or 4x10. If I do 5x5 for the "A" movements, I will do 4x10 for the "B" movements. The next workout will switch, so that I will do 4x10 for the "A" and 5x5 for the "B". Deadlifts will also alternate workout to workout, 5x5 or 4x10.
The 5x5 movements will be pre-failure, the 4x10 to failure.
I will lift Monday, Wednesday and Friday.
I train BJJ on Tuesday and Thursday. Sometimes Saturday if I feel my CNS is fresh enough.
I realise that this program is ambitious, and will require maximal recovery. Thus I am using my custom drink twice a workout, and making sure I get my solid 8 hours of sleep.
I think this program should do the trick for me, should I stick to it.
