Goals & Gains Oliver - Grind hard Go Strong

Trabaho

Trabaho

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Joined
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Starting Stats

182 cm | 120 kg | 33.5% BF

Curent Stats

182 cm | 111.3 kg | 28.7% BF

Bench Press 120 KG



Deadlift 150 kg



Short term goal 130 kg | 160 kg


Fighting | Cardio | Strength | Fun | Diversity

Location : Germany. Sometimes West Herzegovina.
 
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Todays Training


30 min threadmil
- 6 Speed, Heartrate 108-115

10-15 min Warm up
Roll all the joints in circles + dinamic stretching

5 x 5 minutes Standing Bag Muay Thai Techniques
- Focus on consistent work and not power.
+ A bit also shin checks, concrete pillar especially good for front kicks and a one short series of speed shadow boxing.

cca 20 min swimming
- Weak swimmer but getting significantly better. Refreshingly cold water.
- Planing to start using the Saua for recovery and health.
 
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10 min warm up

Kickbox class 1:15 h

10 min re-aliving myself, walk, play on bag

Better than last time. Still feels like a extremely high pace. Need to lose bf %.

Warm up sparring and 5 rounds sparring in the end.

Coach soccer kicked 3 dudes to the ribs for talking while we were doing a plank. Lmao enough to get a knock out. Lucky I didn't get smashed.

Sparring was fun. 2 noobs 1 semi noob and 1 good guy. I gassed vs the good guy, he's young, very long but decently muscled. At least I swept him. Did 5 sweeps total. The long guy hurt me a bit with low kicks. Everyone behaved no spazzing or damage. Wanted to skip the last round but the noob asked me so it was perfect. Letting him work. Cooling down. Deceving when someone is grown and decently sized and turns out to be a novice.

So was good work.

Class seems to be similar always and today was

- warm up spar
- plank, checks, kicks, plank, side hops, hip circling
- long interactive combo work, like half the class including 1-2 and 1-4 into the gloves drills between
-hard middle kick drill into each others block. MK lead Hook Mk like 3 sets x 10. Good to also make arm bones denser.
- plank
- 5 rounds spar

High pace. I was soaking wet.

Lighter people are at a huge advantage
 
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1:15

Light warm up

Dumbells bars chest shoulder

Plate twists, cable hang push ups / pull / bw squat combo sets, russian dumbell swings, crunches, 2 x 3 bag, stretch


Tested 110 kg max reps to calculate 130 kg BP atempt on weekend. If I can set up a spot and ask someone to film.
Got 7 reps and a half. Spotter made me work the 8th rep from half and it probably was harder than the first 7. After that only got 5 reps of 100 kg and another asisted 6th. Assisted failure reps are hard.

According to Bench Max caluclator 7 x 110 kg def means I can 130kg. Only thing I'm scared of if re-reacking my hands give out and the bar falls on my neck like wtf does this ever happen to people trying to max ?

Tomorrow is sparring day. 10 rounds plus the warm up spar. I better fall asleep tonight. Need to finish my tax return and be rested for the spars.

The new mouthguard fixed my cardio. It's thin and not tight fitting but I can breath freely. The last one was hard and bulky but can't even normaly close my mouth it made me gass couldn't breath with it. Final option is going to a dentist and getting a custom fit. Once I decided I'm done with dentists I'll get one. Also my shing guards are too long but I don't mind. Def not a perfect fit. Hard to find wide foot. Mine touch my knee. The old booster ones fitted great. But I washed them so much the leather started comming off. Cleaning gear is complicated. I don't even use wraps. My hands grew. 16 oz venom leather gloves fit without wraps.
And gonna order a cup. In case might get hit in the balls.

Knees felt normal again BW squatting. Gonna take some time to get 80 kg squats again.

Actually not gonna try Max Bench presses anymore. Scary vision I'm gonna drop it on my face. Just gonna max 110 kg reps for reference. Deadlift max is ok. It can't drop on me. Also I never did any squat max. Also can crush on me. So nope. Not doing that.
 
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1:35

whole body workout + more cardio


10 min threadmil 6/7 speed
5 min crosstrainer
5 min stairmaster
3 x 1.5 min rope jump
5 min joints roll + dinamic stretch
1 x 10/10/10 x hang set (push up, pull, bw squat)
2 x 4 pull ups closer grip
30 x 6kg ball throw on wall
2x Sled push 60kg + machine
1.5/1.5/1.5 min ski ergometer / row machine / uphill run machine
8 Dips
20 kg standing plate twist 2x 10 each stance (orthodox and lefty)
1 x 10/10/10 x hang set (same as always)
32 kg x 10 russian kettbel swing
12 X 60 kg incline bench press
8 X 32 kg dumbell flys
8 x 61 kg Front Lat Pull down (machine
8 X 68 kg - same-
20kg dumbell row x 8 each side
3 sets 10/8/8x 20 kg Dumbell squats (squat with 20 kg dumbell in each hand)



Difficult writing everything down while doing it and googling names of equipement and excercises. Makes me do a bit more but focus less on doing and more on noting it down.

Sleep again wasn't perfect but as soon as I got on the threadmill I felt strong. Noticed today that I'm a 10 hours of sleep type of guy. Everyday. To work at my best.

Stoic1 said:
Based on your training objectives I think you should add a caloric intake tracker.
Click to expand...


And yeah need to lower fat, somewhat lower carbs and up lean protein. Thus far I'm just focused on eating healthy and diverse. However am not a calculate write everything down kinda guy. I eat whenever and however much I make sense off. Also might graze.


This time no bag rounds at the end. There was this weird dancer chick again who sometimes dances like a professional. Once she randomly started singing shouting get the fuck out my house loudly lol. I figured more weights and tomorrow kick the proper bags bare foot.


Thanks for the support btw
 
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Small warm up

12 rounds. 3 min 1 rest. Breaks after 4.

Different bags, wide, long, teardrop, body shaped regular like a upside down pear, and 2 rounds were shadow kickboxing / hitting padded pillars
 
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On my way for kickboxing class. 1:15 duration, bit warm up stretch before.

Talked to whatsapp Ai chat and figured to train 6x a week and take sunday off. Will have to adjust intensity of S&C rather than skip days. Consistency is the goal here. Figured tuesday kickbox class, thursday sparring, saturday solo bag and shadow box workout. Other 3 days fitness gym S&C. So rather tone down the self workouts volume, adjust it, and try to never skip a day. Do this for 4 weeks, see from there. Soon however I'll be going to Herzegovina for 6-8 weeks.


Workout done, 5 min warm up, 1:15 class, than did stretch, 20 push ups 15 bw squats 20 push ups, 10 lunges each leg in one set lunging forward and back, 2 min bag.


My cardio improved. Am not gassing out anymore more than anyone else. Last 10-12 minutes was a cardio drill, each goes 1 minute than switch no break, 1-2 switch kick - led hook cross mid kick. Cardio drill. I could do it without breaks. Warm up sparring was fun not sure what we do like a bit more than 5 minutes less than 10, good partner was technical, controled power, both southpaws so we did the drills well too, end of class was the cardio blast no sparring.
I might wanna go to a boxing class too, kickboxing most spar with focus on not getting puched, I pressure forward to make them confortable close up and land with light power, but well kickboxing is different, with the kicks the boxing changes. I kinda miss and wanna do some pure boxing classes too. In kickboxing literaly there is no timing punches but reacting fast to what is comming and disrupting them. Boxing is more like chess. Kickboxing got a lot more options and needs fast reactions to anything with good guesses.

So I'm aclimating. Can do a class without being crushed or gassing out. I mean we all gass it's hard work, but I keep up especially since most are much lighter and also younger.
 
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At a random gym did a kickbox workout with a buddy. Mostly partner drills, also some hard ones into the defense. 3 rounds sparring. He was fresh I was a bit tired today. But disapointing how much fitter he is. He can pace high. I need to do a lot of more training. He's been training the last 10 years without breaks. I did get fitter but it's not it. At sparring he can overpace me rather easily. People at regular class feel easier to work with. He does compete and has been competing for many years in the pros mostly boxing but also kickboxing.
I did the drills really well but need more cardio to spar him effrctively at the end of a session. Ok he had a rest say yesterday and I didn't sleep so great today, 6 hours. Still his pace is winning.
Clear case of levels and what you give is what you get. When I was doing 5x a month he was doing 3 hours a day most days. It's fine good workout. I mean 72/73 kg guy vs me at 111 kg and I lose 😅😆. It's just training. He's always gonna be fitter if we spar at the end after an hour of drills. He deserves it anyways.

Did like 1.5 hours

So tomorrow sparring class than gotta lift some weights over the weekend.
 
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Did a bag workout. Video probably soon.

Cca 1 hour bag rounds and a stretch. Remembered that one hip stretch.

Vids :






youtube gave me low resolution, sucks, so much nicer on computer the original file.

Edit : I deleted it cause Stoic and my real life friend Shklz called me slow. It hurt my feelings. I mean nothing else ever hurts my feelings, getting called a idiot ect ect but talking bad bout my kickboxing def does hurt emotionaly. Emotional damage.




Re - Upload

 
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Nothing to update. Getting non workout depression. Swaped my sleep entirely. Woke up early. My brain is not used to this. Feeling sick. But better by the day. Not sure why even update when I'll be back on it. Are we really that digital to write out every session. But thinking bout training every day.
 
On my way to train alone at the bags in the gym. Feeling good today. Didn't smoke today. I think smoking single cigs off different brands troughout the day got me sick. And my sleep settled. Also I think cigs and especially mixing them gives me sleep apnea and chronic respiratory inflamation. Now I feel good. Hoping to also lift some weights later in the day. To make up for the inactivity. I always wanted to train 2 x a day.

1h solo kickboxing done
 
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Heading to do a workout of bodyweight excercises bag rounds and shadow box maybe some pylometric and stretching - mobility. Still not feeling energetic but also not tired. Adapting to less smoke and early sleep. Yesterday I smoked 3. Looking to do a bit more than a hour little less than 1.5. Maybe 1.5 I mean the gym is gonna close. It's like my apetite decreased. All good slow progress is good. Gonna take a while to get used to smoking less and not smoking. Sleep is already looking good.

Training done around 1:20 minutes. Like predicted felt unergetic. Sleep routine change and minimal smoking. Plus it's hot. And I was inactive a few days. But it's the sleep and smoke change..
Also mentaly I feel different. Like whatever I throw isn't hard. Like goalpost change. Like it's all bad and slow. It's just the mind. We'll see in a few days energy should go up.
Need to reduce and stop the cigs, it's bad for sport. And work on losing weight actively. Less calories. I wanne be 94 kg so 18 kg down.
 
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Got super lazy, contemplating doing the kickbxoing class tonight in 36 degree heat. Gotta break trough. Got extremely lazy and unmotivated. Hard to explain. Often it´s don´t think and do something. So gotta clean my gloves and get ready. Embarassing that people can see on this log how often I train and don´t.

Ok so did an hour full body strenght and cardio pretty hard. Not my best shape but it counts.

Hope that I do the sparring class Tomorrow. Lego lego lego
 
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Feelin so much better really needed to work out. The iron is good for us. But the win here is that I can get up before noon now. So it's a win. Missed some training, felt sick the first 2 days. Now I can just go and stop winning like a first world problem child. Go training that is all there is. Missing the Croatia Bosnia summer but it's too hot so it's good to come now end of the summer. I need to work out lift weights, I'm such a person.
Tomorrow sending my civ to get the job than I'm free. Just agree with them to start 1.11 or 1.12. 2 months home will be sweet. My friends miss me, mom tells me everyday to finish my stuff and come. Here we go.
 
I get phisically and mentaly sick if I don't lift.

Paradox - rest = be more tired
Train strenously = be less tired have energy

Humans need hardship.


I also have 12500 steps today. Single cigarette smoking. Walk for 2 cigs.

Might wear the smart watch tomorrow for training see how much I burn. And heartrates. It's a cheap one 29 bucks of amazon and small so it should fit inside the glove ends.

got 13361 steps now 👣
20250813_235917.jpg
 
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