So I've made other logs and have failed to update them consistently, but this time will be different. :icon_chee
Stats:
Age: 19
Weight: 175-180lbs
Height: Between 5'10 and 5'11
Reach:
Vertical (you will see later):
Body Fat: Unknown
Strength: I'm doing a slightly modified Bill Starr 5x5 Routine (M,W,F) along with AirAlert (Vertical Jump Program)
Conditioning: Running/Playing basketball every off day of lifting (T,Th, Sat)
Diet: I eat clean (Gourmet Nutrition (A++)) and try to pack as much protein in the day as I can
Supplements: Whey protein, Creatine (sometimes), Mutli's, Fish Oil, Flax Oil, B-Complex, Muscle Milk (sometimes), ZMA (until I run out)
Training: 5 days a week of 2-3 hour sessions of Muay thai and BJJ
Goals:
For Sept 08'
Strength: Current/Future (All in lbs)
Bench: 225/240
Squat: 295/350
Row: 200/?
Deadlift: 335/405
Pclean: 145/185
Pullup: 5x5 BW/5x5 w/ +25
Dunk a basketball by next summer
Be proficient at rolling and sparring at the end of the summer. Be able to put some combos together and smoothly attempt some basic submissions. In the distant future, fight.
Routine (M,W,F)
Format - Weights x reps x sets
Workout 1 (Monday)
Bench: (X)x5x5, (X)x2x1, (X)x1x1
Squat: (X)x5x5, (X)x2x1, (X)x1x1
Row: (X)x5x5, (X)x2x1, (X)x1x1
Weighted Situp: (X)x25x5
DB Presses: (X)x10X3
Workout 2 (Wednesday)
Deadlift: (X)x5x5, (X)x2x1, (X)x1x1
Military press: (X)x5x5, (X)x2x1, (X)x1x1
Pullups: Bodyweight x5x5 + (X)
Clean: (X)x5x5, (X)x2x1, (X)x1x1
Dip: Bodyweightx10x5 + (X)
Workout 3 (Friday)
Bench: (X)x5x5, (X)x2x1, (X)x1x1
Squat: (X)x5x5, (X)x2x1, (X)x1x1
Row: (X)x5x5, (X)x2x1, (X)x1x1
Weighted Situp: (X)x25x5
DB Presses: (X)x10X3
Tuesday & Thursday
Jump Rope 5, 2 min rounds
Sherdogg Challenge (100p, 100s, 20c, 2mile)
Basketball/Running
Air Alert: Some vertical jump program my bro had purchased yearssss ago. Going to give it a go.
Week Leap Ups, Calf Raises, Step Ups, Thrust Ups, Burnouts(wed)
sets reps sets reps sets reps sets reps sets reps
1 2 25 2 10 2 10 2 15 1 100
2 1 50 2 20 2 15 2 20 1 200
3 1 75 2 25 2 15 2 25 1 300
4 1 75 2 30 2 20 2 30 1 400
5 2 50 2 35 2 20 2 35 1 500
6 1 100 2 40 2 25 2 40 1 600
7 1 125 2 45 2 25 2 50 1 700
8 2 75 2 50 2 30 2 60 1 800
9 2 100 2 55 2 30 2 70 1 900
10 2 125 2 60 2 35 2 80 1 1000
11 2 150 2 65 2 35 2 90 1 1100
12 2 200 2 70 2 40 2 100 1 1200
Training As of now until I start work 5/26/08
I've completed about a month of training before school started this year, and have started up again 5/19/08. I suck but I'm working hard.
M: Muay thai 6-8, Grappling 8-9
T: Muay thai 9-11 or Muay thai 6:30-7:30, Grappling 7:30-9
W: Grappling 9-11
Th: Muay thai 9-10, Grappling 10-11
F: Muay thai 6:30-7:30
S & Sun: off
Any comments/suggestions no matter how rude, inappropriate or embarrassing would be greatly appreciated (as long as it will help me)
Stats:
Age: 19
Weight: 175-180lbs
Height: Between 5'10 and 5'11
Reach:
Vertical (you will see later):
Body Fat: Unknown
Strength: I'm doing a slightly modified Bill Starr 5x5 Routine (M,W,F) along with AirAlert (Vertical Jump Program)
Conditioning: Running/Playing basketball every off day of lifting (T,Th, Sat)
Diet: I eat clean (Gourmet Nutrition (A++)) and try to pack as much protein in the day as I can
Supplements: Whey protein, Creatine (sometimes), Mutli's, Fish Oil, Flax Oil, B-Complex, Muscle Milk (sometimes), ZMA (until I run out)
Training: 5 days a week of 2-3 hour sessions of Muay thai and BJJ
Goals:
For Sept 08'
Strength: Current/Future (All in lbs)
Bench: 225/240
Squat: 295/350
Row: 200/?
Deadlift: 335/405
Pclean: 145/185
Pullup: 5x5 BW/5x5 w/ +25
Dunk a basketball by next summer
Be proficient at rolling and sparring at the end of the summer. Be able to put some combos together and smoothly attempt some basic submissions. In the distant future, fight.
Routine (M,W,F)
Format - Weights x reps x sets
Workout 1 (Monday)
Bench: (X)x5x5, (X)x2x1, (X)x1x1
Squat: (X)x5x5, (X)x2x1, (X)x1x1
Row: (X)x5x5, (X)x2x1, (X)x1x1
Weighted Situp: (X)x25x5
DB Presses: (X)x10X3
Workout 2 (Wednesday)
Deadlift: (X)x5x5, (X)x2x1, (X)x1x1
Military press: (X)x5x5, (X)x2x1, (X)x1x1
Pullups: Bodyweight x5x5 + (X)
Clean: (X)x5x5, (X)x2x1, (X)x1x1
Dip: Bodyweightx10x5 + (X)
Workout 3 (Friday)
Bench: (X)x5x5, (X)x2x1, (X)x1x1
Squat: (X)x5x5, (X)x2x1, (X)x1x1
Row: (X)x5x5, (X)x2x1, (X)x1x1
Weighted Situp: (X)x25x5
DB Presses: (X)x10X3
Tuesday & Thursday
Jump Rope 5, 2 min rounds
Sherdogg Challenge (100p, 100s, 20c, 2mile)
Basketball/Running
Air Alert: Some vertical jump program my bro had purchased yearssss ago. Going to give it a go.
Week Leap Ups, Calf Raises, Step Ups, Thrust Ups, Burnouts(wed)
sets reps sets reps sets reps sets reps sets reps
1 2 25 2 10 2 10 2 15 1 100
2 1 50 2 20 2 15 2 20 1 200
3 1 75 2 25 2 15 2 25 1 300
4 1 75 2 30 2 20 2 30 1 400
5 2 50 2 35 2 20 2 35 1 500
6 1 100 2 40 2 25 2 40 1 600
7 1 125 2 45 2 25 2 50 1 700
8 2 75 2 50 2 30 2 60 1 800
9 2 100 2 55 2 30 2 70 1 900
10 2 125 2 60 2 35 2 80 1 1000
11 2 150 2 65 2 35 2 90 1 1100
12 2 200 2 70 2 40 2 100 1 1200
Training As of now until I start work 5/26/08
I've completed about a month of training before school started this year, and have started up again 5/19/08. I suck but I'm working hard.
M: Muay thai 6-8, Grappling 8-9
T: Muay thai 9-11 or Muay thai 6:30-7:30, Grappling 7:30-9
W: Grappling 9-11
Th: Muay thai 9-10, Grappling 10-11
F: Muay thai 6:30-7:30
S & Sun: off
Any comments/suggestions no matter how rude, inappropriate or embarrassing would be greatly appreciated (as long as it will help me)