Small body, big heart

Discussion in 'Training Logs' started by Dan Koong, Mar 10, 2008.

  1. Dan Koong

    Dan Koong Amateur Fighter

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    I want to hit 140 lbs+ in 4 months to become as strong as possible for my summer Muay Thai tournament.

    stats:
    height: 5'8"
    weight: 127 lbs
    weight class: 127-132 lbs
    adj. tournament weight class: 135 lbs

    I haven't lifted seriously in two months, so my numbers are going to be pathetic. I can't hit the weights as hard as i'd like until after my fight, but after that i hope to see some good progress.

    3/9/08:

    5x4 95 atg squats
    5x5 65 sohp
    1x5 135 deadlift
    1x5 185 deadlift
     
  2. Merrill

    Merrill Purple Belt

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    Good luck.

    If you are interested in gaining weight, you should post your diet to get some tips.
     
  3. Dan Koong

    Dan Koong Amateur Fighter

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    3/14/08:

    1x5x95 press
    1x5x105
    1x5x110
    1x4x115

    Right now the diet is 4-6 semi-balanced meals usually centered around some sort of protein. Trying to keep the fat and sodium down to a minimum and i'm eating as healthy as possible. Also drinking 1-2 24g protein shakes a day.

    I've been training hard as my fight is closing down though so my weight is actually going down even with all the eating i'm doing, which is slightly annoying because i wanted to gain weight for my fight since i jumped up a weight class. oh well :D
     
  4. Dan Koong

    Dan Koong Amateur Fighter

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    3/21/08:

    5x5x95 press
    5x5x70 machine row
    3x5xbw pullups
    5x5xbw dips
     
  5. Dan Koong

    Dan Koong Amateur Fighter

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    3/29/08:

    Won my fight, back to lifting once my body heals.
     
  6. Tamil

    Tamil Orange Belt

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    Congrats on your win! Any vids?
     
  7. Tamil

    Tamil Orange Belt

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    dbl post
     
  8. Dan Koong

    Dan Koong Amateur Fighter

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    Thanks!

    There are vids of the fight but i haven't been able to get a hold of the film yet.

    Going to start the Bill Starr 5x5 tomorrow.
     
  9. ghostwipe

    ghostwipe Black Belt

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    Good job on winning your fight
     
  10. Dan Koong

    Dan Koong Amateur Fighter

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    4.1.08:
    5x5x95 squat
    5x5x95 bench
    5x5x85 barbell row

    4.3.08:
    55, 75, 95, 95 x 5 squat
    45, 50, 60, 75 x 5 sohp
    115, 135, 165, 195 x 5 deadlift

    4.7.08
    65, 75, 95, 115 x 5 // 135 x 3 // 95 x 8 squat
    65, 80, 95, 105 x 5 // 115 x 3 // 95 x 8 bench
    55, 65, 75, 85 x 5 // 90 x 3 // 75 x 8 barbell row

    4.9.08
    65, 75, 95, 115, 135 x 5 squat
    65, 80, 95, 105, 115 x 5 bench
    55, 65, 75, 85, 90 x 5 barbell row

    4.11.08
    75, 95, 115, 115 x 5 squat
    55, 60, 70, 80 x 5 sohp
    120, 140, 170, 195 x 5 deadlift

    4.15.08
    65, 75, 95, 120, 140 x 5 squat
    55, 75, 95, 105, 120 x 5 bench
    55, 65, 75, 85, 95 x 5 barbell row

    4.18.08
    75, 95, 120, 120 x 5 squat
    55, 60, 70, 85 x 5 sohp

    4.20.08
    65, 75, 95, 120, 140 x 5 squat
    55, 75, 95, 105, 120 x 5 bench
    55, 65, 75, 85, 95 x 5 barbell row

    4.22.08
    65, 75, 95, 120, 140 x 5 squat
    55, 75, 95, 105, 120 x 5 bench
    5 x 95 x 3 barbell row
     
  11. theNuge

    theNuge Brown Belt

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    Congratulations! Looking forward to seeing the vids.
     
  12. Dan Koong

    Dan Koong Amateur Fighter

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    4.29.08
    65, 75, 95, 120, 140 x 5 squat
    55, 75, 95, 105, 120 x 5 bench
    5 x 95 x 3 barbell row
    1 x 5 x 25 dips
    2 x 5 x 35 dips

    5.1.08
    65, 95, 120, 120 x 5 squat
    45, 55, 65, 65, 65 x 5 sohp
    135, 155, 185 x 5 DL
    205 x 3 DL

    5.6.08
    65, 85, 105, 125 x 5 squat
    145 x 3 + FAIL on rep 4
    55, 75, 95, 105, 125 x 5 bench
    5 x 95 x 3 barbell row

    5.8.08
    65, 95, 125, 125 x 5 squat
    45, 55, 65, 75, 85 x 5 push press
    135, 155, 185 x 5 DL
    205 x 3 DL

    5.13.08
    65, 80, 105, 125, 145 x 5 squat
    105 x 8 squat
    55, 70, 85, 105, 125 x 5 bench
    85 x 8 bench
    95, 95, 105 x 5 rows
    23, 35, 45 x 5 dips

    5.15.08
    75, 105, 130, 130 x 5 squat
    135, 155, 185 x 5, 205 x 4 DL
    45, 55, 65, 75, 85 x 5 push press

    5.18.08
    65, 80, 105, 125 x 5, 150 x 3, 105 x 8 squat
    55, 70, 85, 105 x 5, 130 x 3, 85 x 8 bench
    95, 95, 95, 105 rows

    5.26.08
    65, 80, 105, 130, 150 x 5
    55, 70, 85, 105, 130 x 5

    5.28.08
    65, 80, 105, 105 x 5
    135, 155, 185, 205

    Won my first MMA fight with a TKO. Now, back to lifting.

    8.26.08
    65, 95, 115 x 5 bench
    25, 35, 45 x 5 dips
    65, 95, 115, 135 x 5 squat
    20 x 8 DB bent over row
    80 x 8 machine rows
    135, 155, 185 x 5 deadlifts

    9.02.08
    keeping track of my creatine loading phase because i'm absent minded...
    bench 135
    squat 155
    bent over db row 20
    incline bench 95
     
  13. Dan Koong

    Dan Koong Amateur Fighter

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    3.29.09

    squat 5x 95, 115, 135, 155
    clean 5x 95, 95, 105

    4.04.09

    squat 5x 95, 115, 135, 3x 155
    bench 5x 95, 115, 3x 135
    deadlift 5x 135, 155, 185
    rows 5x 95, 95, 105
     

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